u316245
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Bit of background on my stats before I start off.....I've been training for long while now! 38yrs old....weight is 89kg, bf last measured was 11.8%, but probably nearer 13% now
Routines vary but I train all body parts twice a week...push day, pull day and then a leg day. So, its a 6 days a week but being a Dad means the weekends can get dropped more than not! Upper body I go from a complex movement to a compound movement on the bigger muscles, i.e. chest and back. Legs I try to train at higher reps (20) but apologies, if an exercise is dropped it is normally legs....
But here's today's routine - and i'm just looking for any advise or thoughts..over training? Not enough reps? Not enough focus on? Too many reps?
Bench press - (got slightly side tracked today as I got changed towards the end)
20 reps @ 100kg
10 reps @ 140kg
5 half reps @ 180kg (405lb)
12 reps @ 130kg
7 reps @ 140kg
Flyers dumb bells (full stretched flyers - non bending elbows)
12 @ 22kg
10 @ 26kg
8 @ 26kg
Machine press (slight decline)
12 @ 130kg (but its a machine so who knows what the true weight is)
10 @ 145kg (maxed out)
8 @ 145kg
Machine flyers
12 @ 110kg (again only wots on the machine)
8 @ 135kg (maxed out)
5 @ 135kg
Dips with dip belt
12 with a 20kg
8 with 40kg
Smith machine incline close grip
12 @ 60kg (don't think these are true weights as I don't know if the machine assists)
8 @ 70kg
6 @ 70kg
Presses ups (using dumb bells for a deeper dip)
30 varying the distance every 7 or so reps - so out wide then closing it in slightly
30
Cable triceps
Sets of 10 non stop - so left right straight to right the left again for 3 cycles
Across body - left then right - then straight down - left then right - push away from the head - left then right
Standing ez bar headbands
2 sets of 12 (no idea on the weight at this point!)
If I get good feedback on improvement or comments then I'll share tomorrow's session with ya....
Routines vary but I train all body parts twice a week...push day, pull day and then a leg day. So, its a 6 days a week but being a Dad means the weekends can get dropped more than not! Upper body I go from a complex movement to a compound movement on the bigger muscles, i.e. chest and back. Legs I try to train at higher reps (20) but apologies, if an exercise is dropped it is normally legs....
But here's today's routine - and i'm just looking for any advise or thoughts..over training? Not enough reps? Not enough focus on? Too many reps?
Bench press - (got slightly side tracked today as I got changed towards the end)
20 reps @ 100kg
10 reps @ 140kg
5 half reps @ 180kg (405lb)
12 reps @ 130kg
7 reps @ 140kg
Flyers dumb bells (full stretched flyers - non bending elbows)
12 @ 22kg
10 @ 26kg
8 @ 26kg
Machine press (slight decline)
12 @ 130kg (but its a machine so who knows what the true weight is)
10 @ 145kg (maxed out)
8 @ 145kg
Machine flyers
12 @ 110kg (again only wots on the machine)
8 @ 135kg (maxed out)
5 @ 135kg
Dips with dip belt
12 with a 20kg
8 with 40kg
Smith machine incline close grip
12 @ 60kg (don't think these are true weights as I don't know if the machine assists)
8 @ 70kg
6 @ 70kg
Presses ups (using dumb bells for a deeper dip)
30 varying the distance every 7 or so reps - so out wide then closing it in slightly
30
Cable triceps
Sets of 10 non stop - so left right straight to right the left again for 3 cycles
Across body - left then right - then straight down - left then right - push away from the head - left then right
Standing ez bar headbands
2 sets of 12 (no idea on the weight at this point!)
If I get good feedback on improvement or comments then I'll share tomorrow's session with ya....