02-08-2019, 05:42 PM
Re: Post your daily exercise routine
Two days of rest was most welcome and this final part of my 4-day programme really showed the benefits of taking a short break. I couldn’t believe the power reserves I had accumulated today whilst doing the remainder of my chosen exercises.
The late session of my week is always the most productive because I have no time restraints. Almost two hours of heavy work, pushing myself as far as I could go. Great fun, if this kind of beasting is your idea of “fun”
Workout #4: Friday 2 August 2019
(All weights in kgs)
15x50, 12x60, 10x70, 8x80
E-Z preacher curl,
8x38, 6x43, 4x48
4x53 +2, 4x58 +2, 3x60.25 +1
15x28 +5, 12x28 +5, 20x18
*This was the best performance I have achieved on this favourite piece of apparatus for many years. I just couldn’t believe how much I had in the tank. It’s virtually all bicep work lifting the bar with increasingly heavier weight and to reach over 60kgs and then do a few extra reps on top of that baffled me as to how my arms were coping with it!
Furthermore, I then went back down the weight range with three moderately lighter sets, still of post-10 reps. The arms were looking pretty swole by the end of this!
Single DB raise
(laying on bench, hands interlocked under inner top of the weight, push up and down) (100 reps total target):
50x50, 30x50, 20x50, 10x50 = 100 reps.
*An on-the-spot additional exercise to my template saw me reintroduce this excellent triceps/delts exercise. Like the E-Z bar exercise above, my strength seemed to be rocketing today. 40 reps of 50kgs straight off baffled me!
Hi-pull bicep cable curl:
12x25, 8x30, 6x35, 4x40
*With my biceps in such a pumped up state I changed my planned concentration curls exercise to the high ‘double bicep’ cables machine instead to do some serious tension training on the guns, pausing at the top of each rep for a couple of seconds. It’s a piece of apparatus which always gets a few glances from the posers and pulling inwards 40kgs at height is no mean feat! I like to show the bicep boys how it's done properly
15x40 – pause - 15x40 – pause - 10x40 – pause - 10x40
10x50 +5, 8x60 +5
*I’ve done the tricep extensions before this week but it was a straightforward “up-down the stack” method. This time it was more a ‘tension training’ effort.
(machine), both arms simultaneously:
*A second go on this machine this week but using both arms together this time, not alternately. Just the one set as the workout finally caught up with me and my arms just ‘crashed out’ lol!
25x30, 25x35, 25x40
25x35, 25x30, 25x25
*I’ll never match Tachyon
’s million reps per session, but these are a nice way to end a good afternoon's workout nonetheless!
Seated ham curl
25x40, 15x50, 10x60, 6x80, 4x80 +1
12x60, 15x50, 20x40, 25x35, 20x30
*Again, I just kept on adding more and more sets. Nothing could stop me today!
Lying (prone) ham curl:
20x20, 15x25, 10x32.5, 6x40 +1, 3x47.5
*A personal best with the last set there. A week of intensive leg training has paid off handsomely!
A very productive week though it was hard-going. Normally the four days will be spread out more but I’m away this weekend, so I had to cram it all in. It was a good call resting for two days after the three consecutive sessions though.
Next week, the same format but with new targets for the weight and reps.
Have a great weekend all