08-09-2018, 06:19 PM
1952
Re: Post your daily exercise routine
This was more like it, my weekend session taking to the limits of my endurance with a full-on two-hour explosive and brutal workout. One of the best I’ve done recently in fact.
My usual mixture of free weights and machines with some really heavy work alternating between push and pull exercises. I did have plans to include the legs too but I’ll do those tomorrow when I’m feeling much fresher.
Saturday 8/9/18: Full upper body.
(All weights in kgs)
Lat pulldown, wide grip:
12x40, 12x50, 10x60
DB bench press:
8x30’s, 8x30’s
*Still got some niggling in both elbows which is hindering my advancement in weight with this exercise, but no worries.
Machine curls, both arms together:
10x35, 10x40, 10x45, 10x50
*Heavier than I would normally go on this machine. In fact I usually stall at 35kgs. The biceps were on great form today.
Shoulder press:
10x40, 10x60, 5x80
*Again, some bother with my elbows.
Seated row:
10x53, 10x59, 10x65
Decline bench, -15° angle:
15x50, 15x60, 8x70
25x40 c/g
*Really hits the lower chest, especially with the high rep set of close grip presses.
I’m loving this exercise, except for the rush of blood to my head when I sit back up again lol. Note to self: Must do that more slowly lol!
High-pull bicep cable pulls:
12x25, 12x30, 25x15
*Didn’t go very heavy on this today, preferring to really flex the biceps as I pulled the cables towards my shoulders for maximum peak. A couple of students actually stopped doing their tricep pulldowns next to me to watch and despite that being a little off-putting, I was pleased when they enquired
“How did you get guns like that?” I always tell them I’ve been at it a long time, lol. I must have been doing something right all these years.
DB concentration curl, alt.:
6x16, 6x16
12x12
*The final set of 12 each arm were done with a 2-second “flex pause” at the top of the movement following 8, 10 and 12 rep points. This really made the biceps firm up.
Barbell forearm reverse curl:
8x20, 8x20
Bicep cable pull-up curls, alt.:
10x10, 10x10, 10x10, 10x10, 6x15
*Really tensing up the arms as I curled on the final few reps of each set with these.
Fly dec (delts setting):
15x95, 15x95, 15x95
25x80 high reps (bicep setting).
*Seat altered for each set – standard, low, high. This works all the areas of the delts and part of the inner shoulders. The final biceps set was done more like a pec dec but with arms outstretched, pulling inwards.
Single DB press “The Floydy Press”:
40x50, 30x50, 20x50, 10x50 = 100 reps.
*It’s been a helluva long time since I managed a full forty reps with the 50kg dumbbell on a set of these. Just goes to show that “total arms” session I did last week has really paid off. A hundred reps completed over four sets.
Barbell curl, seated bench 60°:
12x35, 12x35, 12x35
*A bit of a gamble today to up the barbell by 5kgs from my normal 30kg bar but the reps went up well. Really straining with the last set though and holding the weight at the top once more to solidify the muscles.
E-Z preacher curl, c/g:
10x38, 8x48
20x18
*Usually my favourite exercise but by now my arms had pretty well had it so I rounded things off with that high reps set.
Tricep extensions:
20x40, 50x25
With my programme now completed I looked at the clock but noticed I was about four minutes of the two-hour mark, so I added another exercise. Normally I’d do ab crunches, but they will continue tomorrow in a different higher rep set-up.
Rope pulldowns:
100x10 high reps
*A killer for the triceps, but oh boy were they bursting out!
2 hours.
Really enjoyed that although it tested my full energy levels of which were totally shot by the end.
As I mentioned I’ll be doing a legs workout tomorrow and then I have a three-week routine split into nine precise sessions which will take me to my next holiday at the end of this month.
I have seen some good improvements recently especially on my arms, which are much fuller-looking with some heavy muscle density – the biceps are actually staying pumped for much longer after my session. Also I think my chest has filled out too. I don’t believe I’m much stronger overall but that’s difficult to judge as I’m not really going for strength training that much.
One thing I am sure of though is that I have far more energy at work than I used to have and that’s a Godsend to be honest. My weight has stayed around the same at 16.5 stones throughout but I know that’s because I’ve added muscle but kept my weight down – though all that is also to do with my improved diet too, mainly what I eat at work. I can't complain really for a 53-y.o. with a session like that I guess!
Thanks for reading.