09-03-2018, 06:58 PM
Re: Post your daily exercise routine
Well done on the run, Surfermom. And no, you're no big baby...sometimes we just don't feel like training too hard, whatever the guilt trip does to us. Well Done!
Bratti, Ruthio...keep on with your exercising too. As with all of us, a little is better than nothing at all and you'll sure feel invigorated afterwards when you've had that invigorating shower.
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Change of plan today as my wife was able to collect my granddaughter from school to then go shopping, so I had the afternoon to myself. So on with the final part of my 3-day routine which was completed, with a couple of other exercises added too.
I’m very happy with the way this programme is going now. The full body workout each time works a treat as no muscle group is being exerted too much and vice versa – not too little either. At the end of this trial I’ve been juggling around the exercises and most of them have seen gradually added weight but taking into account that I’m not decreasing the reps too much. I don’t want to go back down the ‘strength road’ too much, although I know I’m certainly in a position to if I wanted.
I think I’m in really good shape at the moment, in fact much better shape than say a year ago with no ligament issues to speak of and the muscles looking toned and to a good standard without too much bulk mass. The belly is staying at a reasonable waist size, though I’ll be working more on the abs from the two month point before my June holiday.
As usual, the push, pull and legs were done ‘as and when’ I could use the apparatus required.
Friday, 9 Mar 18:
Smith flat bench press, 40kg:
*2kg added to the last set.
Incline chest press, 40kg:
*A different variation of the standard chest press. This is half way between the usual horizontal ‘push out’ combined with a sort of 45° shoulder press. Nice bit of kit.
Lat pulldown, hammer bar, 35kg:
*Adding 5kg next time.
Machine curls, both arms together, 25kg:
*I’ll be upping the weight by 5kg next week and may decrease the reps until I get used to the extra poundage.
Fly dec (pec dec but with arms outstretched not bent), 50kg:
*I was quite astounded how easy this was and I really need to increase the weight quite considerably next time, perhaps to 65kg as these reps were far too many. I’ll leave the reps blank on my template and adjust things as I go along next time.
Hamstring curls, 40kg:
*Just right on this. Staying the same next time.
Adductor (‘knees inwards’, i.e. good girls lol), 60kg:
*Again, fine with this weight and reps.
*I reintroduced this exercise last week cautiously as I thought it may aggravate my knees but there were no problems, even with this added 10kg. Next time I’ll be upping it to 40kg, same reps.
Barbell standing curls, 30kg:
*With all the E-Z bars in use, I went for a traditional straight barbell instead and did my curls standing rather than seated on the preacher bench. Nice change and an exercise I’ll retain for next time where I’ll sort out the rep structure.
Tricep extensions, 40kg:
*The extra 5kg was added, but I still need more so it will be 45 next week.
DB concentration curls, 16kg, alt:
*Just a final quickie thrown in to round the time up basically. Nice to feel that extra pump in the guns! A good exercise to end with so I’ll leave it in the programme.
That was one of the best sessions I’ve done in ages.
Not too strenuous but taxing enough to feel that slight burn of the lactic acid going through the muscles, but still agile enough to not be exhausted. May be something to do that it was Friday of course though!
Pending stuff to do at home, I’ll try to fit in a quick session on Sunday. That may depend on Saturday night’s excess though…going to see a local gig featuring an ex-member of Mick Ronson’s first band The Rats, even before he teamed up with David Bowie who call themselves The Alligators.
Thanks folks, have a great weekend!