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Today a workout called "1000" basically where you aim to do 1000 rep's of weights in a session so you keep up your heart rate and don't rest too long between sets

 

Didn't quite make it. In fact, have never quite made it. Bugger!

 

Still, it is an OK work out

 

3 x 12 forward shoulder shrugs ( 18kgs )

3 x 12 backward shoulder shrugs ( 18kgs )

3 x 12 shoulder presses ( 18kgs )

3 x 12 concentrations curls each arm (20kgs )

3 x 12 Incline chest press (20kgs)

3 x 12 Decline chest press ( 20kgs )

3 x 12 level chest press (20 kgs )

3 x 12 chest flyes ( 18 kgs )

3 x 12 overhead pulls ( 24kgs )

 

Ab s and balance

 

3 x 12 lateral raises ( 14kgs )

3 x 12 Upright rows ( 27kgs )

3 x 12 bench dips

3 x 12 side bends each side ( 20 kgs )

3 x 12 bench rows each arm ( 20 kgs )

3 x 12 calf raises ( 20 kgs )

3 x 12 hammer curls each arm ( 18kgs )

3 x 12 squat to seats ( 18kgs )

3 x 12 assisted dips ( middle of the stack )

3 x 12 lateral pull downs ( middle of the stack )

 

Stretch for 10 mins

 

S

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Thought this may act as a useful diary and motivation for the more slothful of our members   But, today, bugger all. too hungover from Rhodes.   Tomorrow is another day   S

Good session today with my trainer   All lower body, core stability and lower back   Jumps ( involving starting from a seated position on a bench and leaping to a standing position on a raised ste

today, an old boxer's running programme carried out early in the morning when glycogen ( sp?) stores are low and so aids fat burning. It creates a metabolism spike that lasts until about midday   1

Upper body

 

supersetted

4 setsx12rep each bench press 85lbs with dumbell flyes 20lb

 

4x12 incline dumbell chest press 30lb

4x12 overhead dumbell shoulder press 25lbs

4x12 low cable back row 80lbs

4x12 single arm row 30lb dumbell

 

4x12 cable tricep press 35lbs

3x12 pec deck 60lbs

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Nice workout

 

Do you prefer pre or post exhaustion supersets?

 

I find the latter is better for size, the former for tone

 

S

Pre-exhaustion sets

I went light with the flyes.

Thank you for your interest. :D

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After a slovenly week off to celebrate Derby, back to the gym this afternoon, where I had a pleasant work out of:

 

2.5 miles on stairmaster

 

3 sets of 12 flat bench (135 lbs)

3 sets of 12 incline bench with dumbbells (45 lbs)

3 sets of 12 incline flies with dumbbells (25 lbs)

3 sets of 12 military press (85 lbs) (hey those are hard)

 

3 sets of 100 crunches (I know Slapsie, I know)

 

Hopefully this will allow me to ease back into the routine w/o beng too sore.

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I think I can officially declare 165lbs to be my weight, now that I've stayed at or just below that for more than a week.

 

I am also throwing caution to the winds and officially declaring my waist to be 30".

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Today a workout called "1000" basically where you aim to do 1000 rep's of weights in a session so you keep up your heart rate and don't rest too long between sets

 

Didn't quite make it. In fact, have never quite made it. Bugger!

 

Still, it is an OK work out

 

3 x 12 forward shoulder shrugs ( 18kgs )

3 x 12 backward shoulder shrugs ( 18kgs )

3 x 12 shoulder presses ( 18kgs )

3 x 12 concentrations curls each arm (20kgs )

3 x 12 Incline chest press (20kgs)

3 x 12 Decline chest press ( 20kgs )

3 x 12 level chest press (20 kgs )

3 x 12 chest flyes ( 18 kgs )

3 x 12 overhead pulls ( 24kgs )

 

Ab s and balance

 

3 x 12 lateral raises ( 14kgs )

3 x 12 Upright rows ( 27kgs )

3 x 12 bench dips

3 x 12 side bends each side ( 20 kgs )

3 x 12 bench rows each arm ( 20 kgs )

3 x 12 calf raises ( 20 kgs )

3 x 12 hammer curls each arm ( 18kgs )

3 x 12 squat to seats ( 18kgs )

3 x 12 assisted dips ( middle of the stack )

3 x 12 lateral pull downs ( middle of the stack )

 

Stretch for 10 mins

 

S

I count 684 reps.

we call this German Endurance training

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we call this German Endurance training

Well that's OK as long as you don't mention the war. :unsure:

 

When I see what you young(er) folk get up to, I realise how disappointed I am to have started working out so late in life. I spend an hour and a half three times a week in the gym, and I don't get even close to those huge numbers of reps :blink: And I feel I'm pushing myself reasonably hard.

 

I guess I'll have to settle for enjoying the process, and generally feeling a bit fitter than in days gone by :lol:

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