31-07-2018, 04:20 PM
1830
Re: Post your daily exercise routine
Bob - very well done on your 8-miler, than a further five today. Really pleased for you bud
Suzie - I know you're short on time but squeezing in a few miles is good in anyone's agenda. Hope your son has a nice visit - does he train at all?
It's great to see some competition going on between you runners at the moment - just be careful how you push yourselves. We don't need any more injuries in here
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My first “Day 1” of my new routine saw some hits and misses in my execution of certain exercises, a couple of things messed up a tad. Nothing that can’t be put right in future…
Tuesday, 31/7/18: Day 1
(All weights in kgs)
DB bench press:
Target weight: 34kg; Target Reps: 40; Exercise type: Strength.
10x26’s, 8x28’s, 8x30’s, 6x32’s, 6x34’s, 6x36’s = 44 reps.
12x20
*Reaching 36kg on the last set today was pleasing. I haven’t done that for a couple of years at least, so I know my strength is still there.
My lifting is fine with these but I need to look at my technique again next time now that I’m pushing heavier weights again. I tend to get my weights, sit on the bench, rest them on my knees and then basically take them and throw them into a lift. WRONG! What I need to get back into is to raise the his knees as I move backwards into the lying position, taking the DBs with me as I do so, then place my knees back onto the floor. That way there is assistance from the legs into position without any work being done from the arms. Those heavier lifts should then be comparative and in proportion to my size.
Anyway, in my next session where I do DB presses, on Friday, I’ll be practising this again before I begin my lifts. Hopefully we’ll see me lift post-40kg at least from thereon in!
Shoulder press:
Target weight: 80kg; Target Reps: 40; Exercise type: Strength.
12x50, 8x60, 8x70, 6x80, 3x90 = 39 reps.
25x30 High reps.
*Reps missed by one but my target weight exceeded just, so that makes up for it. A bigger weight is more important than a few more reps. I expect to do at least a few more reps at 90 next time before going higher in weight the following week.
Incline chest press:
Target weight: 60kg; Target Reps: 30; Planned exercise type: Reverse sets. Actual exercise type: Strength**
6x80, 6x80, 3x90 = 15 reps
25x40 High reps.
**Forgetting that I was meant to be doing reverse sets on this exercise, I did wonder to myself why I had set the benchmark so high at 80kg to start my exercise – after a couple of sets that became apparent. But unfortunately I had started so accumulative sets were done instead, peaking at a glorious 90kg, which actually exceeded my initial target anyway. But I’ll have to highlight my style of exercise on my template in future!
Seated row:
Target weight: 59kg; Target Reps: 40; Exercise type: Strength.
15x47, 12x53, 10x59, 8x65 = 45 reps.
25x41High reps.
*Hooray! Something was done right at last!!
Pec dec:
Target weight: -; Target Reps: 40; Exercise type: Reverse sets.
15x60, 18x50, 20x45 = 53 reps.
25x35High reps.
Fly dec, forward pull:
Target weight: 95kg; Target Reps: 50; Exercise type: Strength.
(*Not done – machine out of order).
Tricep extensions:
Target weight: 80kg; Target Reps: 60; Exercise type: Strength.
10x40, 10x50, 10x60, 6x70, 6x80, 6x85, 4x90 full stack = 52 reps.
50x30High reps.
*Exceeding my 80kg target by 10 kgs and actually pushing up the full weight stack, I was very happy with this. Too often I use this exercise solely as a final blast for high reps so it was good to see just how far my triceps strength had progressed.
Time: 1hr. 10mins.
Despite my buggering up a couple of my exercises today, I finished it all feeling really strong and safe in the knowledge that I can still do this madness, age not making too much of a difference at all, except that I get more out of breath than I used to. Tomorrow will see the biceps and some back and lat work being hammered, “Day 2” making its appearance for the first time too and the completion of my new 4-part programme.
Thanks for reading.