05-01-2019, 05:36 PM
2330
Re: Post your daily exercise routine
Finally I got around to the second session of my new weekly 4-part plan, the more intensive workout of the week. For good measure I even added the Session #3, my cardio work to the occasion. It wasn’t that I was raring to go or anything as although my cold has all but dried up I still have the aggravating coughing all the time which is now making me depressed. So with that in mind I got my act together and pulled out all the stops to concentrate on the thing which most keeps things off my mind, a gym workout. It went better than I thought.
For the record, this second routine features four main exercises totalling 100 reps each. The weights are set too, but with this in place and to give me a future idea of any alterations I need to make, they will be the starting weights the next time I do this particular routine (in Week 3).
This routine is predominantly for stamina, not so much strength, although it does get very strenuous toward the final reps of each set.
A late alteration to this programme is in fact an addition as the four sets went rather quickly – so I’ve added a further eight exercises. These are supplementary exercises (arm curls, pushdowns etc.) which will be done for two sets apiece, again adjusting the weight for next time.
Saturday 5/1/19 Time: 2hr. 15mins. (total for both sessions).
Week 1/Session 2: “40-30-20-10”. 4 sets – same weight, decreasing reps each set
+ Extras (2 sets as above).
(All weights in kilogrammes)
Fly delt dec:
40x65, 30x65, 20x65, 10x65
*Just about right with the weight on this. I’ll keep it at 65kg for next time.
Arm curl, both arms (machine version):
40x25, 30x25, 20x25, 10x25
*This was a killer! I didn’t forward-plan how many reps on the biceps at this weight I could manage and my arms were giving it all they had. I did complete the series of sets but only just and I didn’t want the rest of the day’s session to be cut short in future, so I’ve decided to decrease the weight on this by 5kg for next time.
Single DB press:
40x40, 30x40, 20x40, 10x40
*Without thinking, and as I started these reps I suddenly realised that the bench was on a 15° incline. This is correct for the DB presses I do in other routines but with a heavy weight like this I need a fully flat bench so that I can swing myself back up again from lying down to a seated position without dropping the weight in my hands. It also makes the reps much more difficult as you’re going “against the angle” as you lift up. (The incline setting is more suited for the chest than the triceps btw). But with difficulty I did manage the whole 100 reps, though next time I’ll remember to place the bench flat. To compensate though, I’ll be using a slightly heavier 42kg dumbbell next time.
E-Z curl, seated preacher bench:
40x18, 30x18, 20x18, 10x18
*My favourite exercise. A very light weight on this but it needed to be so I could complete all of the reps, which of course get harder to perform as I go along. However, it worked a treat as the biceps were sticking out like cricket balls by the time I’d done the (very slow) final 10 reps. Weight staying as it is for session #3.
EXTRAS (2 sets)
Triceps bar, standing:
10x30, 10x30
Rope pushdowns:
15x20, 15x20
*Increase to 25kg next time.
Arm curl, alt (machine):
12x20, 12x20
*Same machine as exercise No.2 above but using alternate arms, not both together. Able to add 5kgs next time I’m sure.
Pinwheel curl, standing, alt.:
6x15, 6x15
Bicep curls, standing, alt.:
6x16, 6x16
DB curl, seated, preacher bench, alt.:
6x16, 6x16
High-pull bicep cable curls:
12x20, 12x20
Sled leg press:
25x150, 25x150
*All of the above five sets will remain with the weight the same for next time, which will see this workout transform into Session #3 in two weeks’ time.
NB. The sled press will be done every session just as a “top-up” until my full legs session takes place (#4) as the final routine each week.
Week 1/Session 3: Cardio. 45mins.
On with the cardio as an add-on to today’s events. I was feeling rather “worked out” after all the weights and wasn’t particularly looking forward to doing any cardio but it had to be done as yesterday’s plans went out of the window, having to stay in and wait for the doctor to ring (it was only at 5pm that she finally called!
).
There was no way on earth I was about to slog my guts out trying to beat any previous distances though - that would have finished me off, so instead I took a semi-leisurely pace instead and surprisingly came quite close to last week’s targets.
Rower:
Time: 10mins / Distance: 2.15km
(Personal best time: 2.40km)
*I really didn’t need this extra arm pulling but swapping over form overarm to underarm each minute or two relieved some of the stress from the weights. Plus, it’s good for stretching too.
Treadmill:
Time: 25mins / Distance: 2.70km
(Personal best time: 2.74km)
*Plodding along whilst watching “Top Gear” on the big TV in front of me took my mind off the banality of this machine. Seemed like an age until 25 minutes was finally done.
Bike:
Time: 10mins / Distance: 5.36km
(Personal best time: 5.56km)
*I enjoyed the bike much more as I could go pretty much flat out, my legs unaffected by today’s earlier session. Going very fast racked up my distance too, which is normally achieved by the resistance being set much harder.
So with my personal best distances on the cardio remaining in place and still to beat, that’s three out of my four sessions completed. Legs tomorrow.
Thanks for reading