Re: Post your daily exercise routine

Well 'scuse me for breathing...
No more chat then...

Re: Post your daily exercise routine

Come and see me after school in Bob's Bits Ruthio.....

Re: Post your daily exercise routine

Put her on the naughty step Bob, or give her 100 lines: "I must not go off topic".

Re: Post your daily exercise routine

I see...trying to make a joke of it now are we????
I'll attend to you two in the morning...

Re: Post your daily exercise routine

Ooo I hope so!

It's okay Ruthio, I'm just very protective of threads I start.
Some people tried to infiltrate my Top 1000 Albums thread once and I was virtually banging on their front doors with an axe

Re: Post your daily exercise routine

I'm here to say that all is well in the exercise thread, the sun is shining, the mood is mellow, and all axe murderers are banned

Re: Post your daily exercise routine

Sunday 31 March 2019: Full body quick blast. 1 hour.

I missed my late week upper body workout planned for Friday because I was very tired from work the night before and all I felt like doing was chilling out with a DVD. Yesterday morning would have been a possibility too but due to lack of sleep on Friday – a continuing hazard of working nights that doesn’t get any easier – I was out with Mrs. F shopping instead. In the afternoon it was social time with my friends, which is extremely important to me as my weekday life doesn’t permit this. With today’s session I therefore made it a double – some upper body work plus an extra legs session tagged on.

So it was a return to the house of steel today to do yet another different style of training I call “5-3-1”. In fact, no, it’s not my idea at all but a long-acknowledged and very effective take on the tension work I’ve been doing of late. The difference with this method is that it’s designed to take less time as there is only one set per each exercise but to get the maximum performance from it you pause three times following the initial set of reps. This taxes the muscles incredibly well and it’s very hard to concentrate on the breathing as the ‘pause’ is only for a max of two breaths, then you’re continuing with the set. Get the idea, read on…

(All weights in kgs)

Upper body

Arm curl, both arms simultaneously:
25kg: 20, 5, 3, 1

Lat pulldown, underarm grip:
40kg: 20, 5, 3, 1

Fly delt dec:
95kg: 20, 5, 3, 1

E-Z preacher curl:
38kg: 12, 5, 3, 1

DB preacher curl, each arm:
12.5kg: 6, 5, 3, 1

Tricep extensions:
40kg: 20, 5, 3, 1

Single DB press:
44kg: 25, 5, 3, 1


Legs

Incline press:
A: Outer, top & inner knee quads.
200kg: 12, 5, 3, 1
B: Hamstrings, glutes.
200kg: 10, 5, 3, 1

Hack squat: Top and sides of thighs, glutes.
150kg: 6, 5, 3, 1

Sled press:
A: Outer quads, top quads, hamstrings.
200kg: 12, 5, 3, 1
B: Glutes, hamstrings.
200kg: 12, 5, 3, 1
C: Calves.
150kg: 20, 5, 3, 1

Seated ham curl: Hamstrings, glutes, calves.
50kg: 12, 5, 3, 1

Lying ham curl: Hamstrings, glutes, calves.
25kg: 15, 5, 3, 1

Adductor: Inner knee quad muscles, inner top quads.
60kg: 20, 5, 3, 1

Abductor: Hip flexors, outer glutes, outer quads.
60kg: 15, 5, 3, 1

Extensions:
A: Upper knee quads, top quads, outer quads, hip flexors.
60kg: 12, 5, 3, 1
B: As above but legs outstretched with a ‘bounce’ to tone the upper knee quads to failure point.
100kg: 10, 5, 3, 1


As you can see the weights were on the moderate-low side with most of the equipment as it’s very difficult to hold the weight steady in between the set before you carry on again, but that’s what tones the muscles and it works a treat.
I’ll do the same training on some different exercises early in the week.


Thanks for reading

Re: Post your daily exercise routine

Good session today, with 534 calories burnt and 1,268 moves completed, both personal bests. Still makes me smile when the gym console tells me I trained "like an athlete". A grey-haired, creaky-kneed athlete, maybe!

Arm Extension (tricep): 60 x 30Kg
Stomach Crunch: 150 x 45Kg
Back Extension: 150 x 45Kg
Vertical Press: 10 x 15Kg, 30 x 10Kg
Pec Deck: 30 x 40Kg, 20 x 30Kg, 45 x 25Kg
Pull-Down: 55 x 55Kg, 60 X 60Kg
Chest Press: 75 x 40Kg
Low Row 80 x 30Kg

reps are totals for the session. Did a bit of leg work but not worth recording, really. I did the reps but the weights are still too light for my liking. One day though...

Re: Post your daily exercise routine

Great work again, Tachyon

I'm just trying to root out what issues you have with your leg work buddy: Is it specifically your knees?
Do you try the full range of leg apparatus, even perhaps the free weights machines such as the incline leg press if there is one at your gym?
The full list of what I use is detailed in my session above if you need any ideas. If any of these look too difficult, just put the minim amount of weight on them and you'd be surprised how well you get used to them. A few sets 5-10 kgs each, maybe 1-2 sets.

Re: Post your daily exercise routine

I don't feel I dare use the Sled Press, but that might just be nerves I suppose. I do use the Leg Curl and the Leg Extension, and can manage a couple of sets of around 20 to 25Kg on the Curl, but only around 15Kg on the Extension because that's my weakest muscle and the knees really feel the strain on that one. It gets a bit painful sometimes and I don't want to get pain like I had before.

I started out with 15Kg and 5Kg on the respective machines, so progress has been made, but I'm still frustrated that my arms can do more weight and reps than my legs. I'll plod on with leg work, but it's baby steps really.