27-07-2018, 07:17 PM
1807
Re: Post your daily exercise routine
Starting my new revised programme as mentioned in the post above which will see me tackling heavier weights with more controlled lifts as opposed to banging out high reps on every set, we actually begin the programme on Day 3
* (Days 1&2 being my shorter, “during the week” lighter sessions with mostly different exercises).
Again, very few high reps take place in this weekend workout but the reverse sets which I enjoyed last week are scattered around the programme and a couple do feature today. The other major change is that I will now be stating a weight target and also a reps target for each exercise (as many sets as it takes to reach that max). I will note these under each heading and ensure I hit that target each time. These will then increase each respective session in order to reach gains and maintain a fit, strong body shape and in the process build, tighten and harden the muscles. I ain’t giving into any so-called age barrier. No sir.
Friday, 27/7/18: Day 3*
(All weights in kgs)
DB bench press:
Target weight: 34kg; Target Reps: 40; Exercise type: Strength.
10x24’s, 8x26’s, 7x28’s, 6x30’s, 6x32’s, 4x34’s = 41 reps.
*These flew up. I reached 34kgs last week and I’ll be making my target 36 next time. The reps target is probably about right.
Chest press:
Target weight: 90kg; Target Reps: 40; Exercise type: Strength.
12x80, 10x90, 7x95, 5x100, 6x105 = 40 reps.
*I thought it was rather ambitious of me to set my weight target to 90kgs today as a maximum of 80 has been quite a sticking point on the chest press for some time. In the event, and to my immense surprise I ended up with a mega-whopping 105kg for the final set. How on earth that happened I have no idea, but who’s complaining. What the hell… it’s got to be a target of 110kg next week methinks!
Tricep bar raise, flat bench, back of head/up:
Target weight: ?kg; Target Reps: ?; Exercise type: Strength.
12x28, 10x33, 8x38 = 30 reps
*You’ll notice the absence of targets for this as I haven’t done this exercise in ages. I noticed one of the lads on the bodybuilding forum I have rejoined was doing these this week and I have decided to include it. In the event I stayed safe with a relatively light bar throughout but I now have a couple of goals to work on for next week.
DB curl, standing, alt. (across chest):
Target weight: 18kg; Target Reps: 24; Exercise type: Supplementary.
6x14, 6x14, 6x16, 6x18 = 24 reps.
*Basic standing curls with elbow cupped with other hand, lifting across chest to opposite shoulder, swapping hands. This is great for the outer biceps. No rest between sets apart from changing the dumbbell. Start on 16kg next time.
Barbell curl, seated, 60° bench:
Target weight: 25kg; Target Reps: 30; Exercise type: Warm-up.
15x30, 12x30, 10x30, 10x30 = 47 reps.
*This is basically a warm-up for the rest of today’s training which is mainly bicep work. Notice the targets were set quite low and I exceeded those easily beginning with the 30kg bar instead of the 25, although it’s not meant to be a strength exercise as such. That is to be carried out on the E-Z bar shortly afterward.
Barbell forearm reverse curl, standing:
Target weight: 20-10kg; Target Reps: 36; Exercise type: Reverse sets.
12x20, 12x15, 12x10 – 36 reps.
*Just an additional movement I like to do to as an isolation exercise for the forearms.
E-Z preacher curl, close grip, low vertical pull:
Target weight: 55kg+; Target Reps: 36; Exercise type: Strength.
12x40.5, 10x45.5, 6x50.5, 5x58, 3x60.5 = 36 reps.
*Reps are not the factor here as it’s all to do with how heavy my biceps can go. In the event I surpassed my expectations once more with a post-60kg lift but having to pause for at least three seconds on the last rep. Those guns were certainly complaining!
Downward pull cable curl:
Target weight: 35kg; Target Reps: 30; Exercise type: Strength.
12x30, 12x30, 6x35, 6x35 = 36 reps.
*Straightforward sets, crossing over hands slightly pulling down to the waist.
High pull ‘double’ bicep cable curl:
Target weight: 40kg; Target Reps: 36; Exercise type: Strength.
15x25, 12x30, 10x35, 8x40, 3x45 = 48 reps.
*Easily surpassing my targets with this. It’s slightly unsettling when I can pull more with the biceps than the chest muscles though.
Single DB press, lying flat bench, hands interlocked around inner top end, pushing upwards:
Target weight: 50kg; Target Reps: 100; Exercise type: Strength (high reps).
40x50, 30x50, 20x50, 10x50 = 100 reps.
The “Floydy Press” no less. 50kg is the heaviest dumbbell in the gym but I’d like to lift more. The only thing to do is increase the sets and/or reps for future lifts, although I was pretty pleased doing those amount of reps for the first two sets.
To this day I’ve never seen anyone perform this exercise which is odd because it’s immense for the triceps. Oh the ignorance of it all!!
Tricep pushdowns, standing, v-bar:
Target weight: 20-10kg; Target Reps: 75; Exercise type: High reps (reverse set).
25x20, 25x15, 25x10
No particular reason or goal to increase anything with this. It’s intended as a final quick blast on a very light weight, as is the next exercise.
Bicep stack curls, standing, straight bar:
Target weight: 20-10kg; Target Reps: 75; Exercise type: High reps (reverse set).
25x20, 25x15, 25x10
*Same reps and weight as pushdowns above.
Time: 1hr. 45mins.
That went extremely well. I felt very strong with plenty of energy this afternoon, even taking into account that in five days I have completed four sessions – something I haven’t felt like doing in a long, long time. Yes, I have more time due to no school run anymore, but the heat should be a factor and it doesn’t seem to bother me even though I’m sweating like a pig in there.
My next session will be legs on Sunday, although the way I’m feeling I may even do those tomorrow morning instead as I’m lovin’ every minute of this!
Thanks for reading