16-11-2018, 09:02 PM
2149
Re: Post your daily exercise routine
Friday 16/11/18: Strength session (part 2): Biceps + Cardio;
1hr. 50mins.
Catching right up to date this afternoon with the remainder of my weekend ‘strength-based’ exercise workout (most of which was earlier this week on Wednesday) and it was a good hour solely on the biceps followed by my regular 45-minute cardio session afterwards.
Annotated with some images and smilies for the cardio!
Weights
Preacher curl (standing over bench), alt.:
6x20, 6x22
Arm curl (stack machine), alt.:
15x25
DB concentration curl (seated on bench), alt.:
6x15, 6x15, 6x15, 6x15, 6x15, 6x15
*Six sets of these at the same weight. Just pausing briefly to switch to the opposite arm and carrying on. By the last couple of lifts it was becoming quite a difficult manoeuvre even at this light weight.
Arnold Schwarzenegger there…imagine having biceps like those!
E-Z preacher curl (low pull, close-grip):
15x30.5, 15x30.5, 15x30.5
8x40.5, 8x40.5
5x50.5, 5x50.5
2x55.5
1x60.6
30x18
*This is the killer of all bicep workouts and I certainly took it to the limit of my capabilities today. Multi-sets of increasing weight, isolating the biceps on all lifts and resulting in a maximum arm curl with the bar at over 60 kilos. Just about a personal best there I think.
Arms pretty well fit to burst after this exercise but looking monstrously formed.
I had a 5-minute break for a protein bar and moved on to the cardio work…
Cardio
I now seem to have a very workable regimen sorted out for my main weekly cardio session. 45 minutes in total which equates to 10 mins on the rower, 25 treadmill and 10 bike to finish off with.
But being the sorta fella I am, nothing is as straightforward as that. I’m always trying to better myself – and I think we all do as fitness technicians don’t we? – So I now have goals to aim for too, thus I’ll be making notes on my hard copy of my programme I carry with me in the gym and trying to better my previous effort.
This is easily done with the weights died of my routine, but with the cardio instead of going for the calorie count, I’ll see each week if I can beat my previous distance. That will give me a goal to reach instead of mundanely plodding along and becoming bored with it all. So with that in mind I’m adding a second row underneath today’s results to annotate the previous week’s achievement, as noted below:
Rower:
Time: 10mins / Distance: 2.400m
(Last week: Time: 10mins / Distance: 2.231m)
*As before, I change over from the standard ‘overarm’ pulling on this each minute with an underarm pull, which gives the arms a great workout too. Beat last week’s distance easily here too, which is probably due to the underarm pulling following my bicep work earlier.
Treadmill:
Time: 25mins / Distance: 2.64km
(Last week: Time: 25mins / Distance: 2.5km)
Up and down the speed, same with the incline. Walking as fast as I could without breaking into a run and ‘gliding’ instead of jogging which doesn’t put pressure on the joints. I actually reached a full walking speed of 7.5km/h today which is probably the fastest I’ve ever walked! And another increase on last week. More kilometres travelled.
Bike:
Time: 10mins / Distance: 5.24km
(Last week: Time: 10mins / Distance: 5.3km.)
With my legs now very pumped from last week’s mega weights workout I really went for it on the bike today with the feet of the thing nearly toppling over at one stage! I also went onto the highest level, wattage-wise, as well to really power up the strength side of things as if climbing the steepest of hills!
I’m absolutely LOVING this cardio now I’m into it.
It’s a great workout and I leave these machine completely exhausted. The shower afterwards is marvellous and the fresh cool air outside is simply exhilarating.
Home for a few bottled beers and a nice Jalfrezi.
I might watch the Kurt Russel movie 'Solider' tonight I think
In all then it’s been a great week’s worth of exercise. I’m more than caught up with my programme and I feel so good in myself after the non-eventful previous week and it’s doom and gloom. We begin all this again with a legs session on Sunday.
Thanks for reading. Have a great weekend all.