keith
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Posts: 208
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Post by keith on Apr 5, 2019 15:54:47 GMT
Today I did one exercise, which was THE DEADLIFT and this was my sets and reps. 10 sets of 5 reps, adding a bit of weight on each set as this was a warm up for me then it was on to the work sets. 5 sets of 5 reps. 5 sets of 1 reps, these were the toughest ones. 3 sets of 10 reps with a medium weight.
Keith.
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keith
Caneguru
Posts: 208
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Post by keith on Jul 25, 2020 16:16:24 GMT
Hey guys It's been quite awhile since I posted on this workout thread. I have been active even though I have not put anything down. So now I am doing a new workout routine which is full body, every other day split. I will write what I have been doing on my next thread.
Cheers guys.
Keith.
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keith
Caneguru
Posts: 208
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Post by keith on Jul 25, 2020 16:20:44 GMT
Okay this is my first new workout.
Tuesday 21st July. Barbell squats: 5 sets of 15 reps. Barbell Incline Press: 5 sets of 15 reps. Dumbbell upright rows: 5 sets of 20 reps. Barbell bent rows: 4 sets of 15 reps. Dumbbell curls: 4 sets of 20 reps. Dumbbell 1 handed triceps extension: 4 sets of 6 reps. Sit ups: 4 sets of 20 reps.
That was it for my first new workout.
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keith
Caneguru
Posts: 208
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Post by keith on Jul 25, 2020 16:24:30 GMT
Now on to my second new workout.
Thursday 23rd July. Dumbbell bent rows: 5 sets of 20 reps. Bodyweight triceps extension: 5 sets of 20 reps. Dumbbell incline Flyes: 4 sets of 15 reps. Dumbbell parallel squats: 4 sets of 20 reps. Dumbbell shoulder press: 4 sets of 12 reps. Dumbbell alternate hammer curls: 4 sets of 5 reps. Leg raises: 4 sets of 20 reps.
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keith
Caneguru
Posts: 208
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Post by keith on Jul 25, 2020 16:28:35 GMT
Okay so onto today's workout.
Saturday 25th July. Barbell Incline press: 5 sets of 15 reps. Dumbbell side raises: 4 sets of 20 reps. Dumbbell pullovers: 4 sets of 20 reps. Bodyweight lunges: 4 sets of 15 reps. Dumbbell alternate curls: 4 sets of 6 reps. Barbell lying extensions: 4 sets of 15 reps. Bodyweight lunges: 4 sets of 15 reps.
All done for now, see you next time.
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keith
Caneguru
Posts: 208
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Post by keith on Jul 27, 2020 12:44:42 GMT
Monday 27th July. Dumbbell bent raises: 5 sets of 15 reps. Dumbbell flyes: 5 sets of 10 reps. Bulgarian split squats, left leg only: 5 sets of 20 reps. Barbell reverse grip rows: 4 sets of 10 reps. Bulgarian split squats: 5 sets of 20 reps. Dumbbell 1 arm concentration curls: 4 sets of 10 reps. Dumbbell 1 arm tricep extension: 4 sets of 20 reps. Keith.
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keith
Caneguru
Posts: 208
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Post by keith on Jul 31, 2020 13:56:05 GMT
Okay firstly:
Wednesday 29th July. Low incline Flyes: 5 sets of 15 rep. Goblet Squats:5 sets of 20 reps. Barbell reverse grip rows:4 sets of 10 reps. Dumbbell shoulder press: 4 sets of 6 reps. Alternated zottman curls: 4 sets of 10 reps. Barbell French press: 4 sets of 15 reps. Sit ups:4 sets of 20 reps.
Keith.
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keith
Caneguru
Posts: 208
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Post by keith on Jul 31, 2020 13:59:25 GMT
Okay onto today's workout.
Friday 31st July. 2 arm dumbbell bent rows: 5 sets of 5 reps. Barbell bench press: 5 sets of 10 reps. Dumbbell bent raises: 4 sets of 15 reps. Barbell curls: 4 sets of 20 reps. Alternated lunges: 4 sets of 15 reps each leg. 1 arm dumbbell triceps extensions: 4 sets of 6 reps. Leg raises: 4 sets of 20 reps.
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keith
Caneguru
Posts: 208
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Post by keith on Aug 17, 2020 11:34:26 GMT
Been away for about 2 weeks due to decorating my home, which has been fun bt very time consuming. I have still been training regularly at his time but I won't put it all here at this time. But my Saturday workout will be on my next post.
Keith.
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keith
Caneguru
Posts: 208
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Post by keith on Aug 17, 2020 11:39:15 GMT
SATURDAY 15th AUGUST.
standard pushups with stands: 5-10-15-20-25-30-35-40-35-30-25-20-15-10-5 reps.
Barbell bench press: chose a weight that I can do around 15 to 20 reps and went for a total of 100 reps in as few sets as possible, with minimum rest between sets.
Incline barbell press: using the same weight as the previous exercise, I used the same protocol, 100 reps in as fewer sets as possible.
A short and sweet workout.
Keith.
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keith
Caneguru
Posts: 208
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Post by keith on Aug 17, 2020 13:57:14 GMT
MONDAY 17TH AUGUST.
dumbbell shoulder press. 20 down.
Supersetted with:
Dumbbell side raises. 20 down.
20 down = do 20 reps of both exercises, rest around 30 seconds then do 19 reps of both exercises then go down to 18, 17, 16, etc. Until you reach 1 rep on each exercise.
Keith.
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Deleted
Deleted Member
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Post by Deleted on Aug 17, 2020 17:15:08 GMT
Some good muscle building workouts there mate . Do you follow a specific routine or do you just do what ever you feel like doing each workout ??
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keith
Caneguru
Posts: 208
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Post by keith on Aug 18, 2020 9:55:55 GMT
Hey Baz Great to hear from you. At the moment I am just going by feel and just choosing at random. But I am giving each body part enough time to rest and heal, I never got into the train each body part everyday.
Keith.
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keith
Caneguru
Posts: 208
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Post by keith on Aug 18, 2020 10:00:47 GMT
TUESDAY 18Th AUGUST.
body weight squats: 300 reps.
Alternate lunges: 50 reps per leg.
Calf raises / feet flat on the floor: 200 reps.
Sit ups: 100 reps.
Keith.
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