10-05-2018, 03:52 PM
1511
Re: Post your daily exercise routine
Firstly,
Bob - nice to see you back where you belong mate
(PM)
Back again as planned (sort of anyway, a day early). The sunburn is subsiding but my God, the shower after my workout today was a trifle hot. Just hope I don’t blister over my peeling skin!
Catching up big time in the gym today with both my weekly Monday and Wednesday workouts rolled into one, lengthy session. High reps galore and it felt absolutely fantastic all the way through. The pain was intense, the failure repping really did get that lactic burn heating up and the resulting feel and look of my efforts was definitely worth the torture…
Thursday, 10 May 18: Monday/Wednesday high reps catch-up:
(All weights in kgs; high reps at end of each set in most cases)
Lat pulldown, underarm grip:
25x40, 20x40, 12x50
Seated row:
20x41, 15x41, 15x47
DB press:
15x22, 12x22, 8x24, 16x18
Tricep extensions:
25x40, 20x40, 15x50, 25x25
Chest press, stack machine version:
25x40, 20x40, 15x50, 25x25
Tricep pulldown, underarm, wide grip:
20x20, 15x20, 12x25
*This was a new exercise never done before. I saw a PT showing a girl this one and as they finished I did some work on it. Because of the hands being placed underneath the bar and pulling the bar down instead of the usual pushing down, it works different muscles of the triceps in particular the larger ones at the back of the arms. I need to adjust the weight and reps but it’s a nice exercise which I’ll keep in my programme.
Pec dec:
20x35, 20x35, 15x45, 40x25
Fly dec:
25x65, 20x65, 20x72.5
*Bigger weights are used on this as the difference between this and the above pec dec machine is that whereas the pec dec uses mostly the shoulder to push inwards, most of the effort on the fly dec is utilising the delts and especially the biceps, which are one of my better formed areas so the heavier weight is required.
E-Z bar preacher curl, close grip, low pull:
20x28, 15x28, 12x33, 25x18
E-Z bar preacher curl, wide grip:
20x23, 15x23, 12x28, 20x18
*With the amount of reps on these two exercises with very little rest in between sets, my arms were begging for mercy at the end!
Tricep pumps:
70x15
Bicep pumps:
50x10
*I’m really enjoying these recently added exercises. They are a culmination and a sort of “top-up” exercise to take my training beyond what is usual.
Ab crunch:
50x35, 50x30
*Added a set this time.
1hr. 20mins.
Loved all that! Even though this is geared towards light weights, the failure sets do tax the muscles a great deal and I complete the session looking pretty well pumped up to prove it. I had virtually no rest in between sets, other than to walk to the next exercise or move the stack pins. I’ll adjust my weights accordingly for next week.
Because of this unusually hard work during the working week, my normal Friday heavy weights session will be done on Saturday. No plans to go out this weekend, so I can spend some time on a full 2-hour session.
I’m definitely looking okay for my holiday in three weeks’ time now, just keeping the belly at bay and making sure I keep to the high rep training which is my kind of cardio burning.
Thanks for reading