A 45 minute bike ride
A 45 minute game of football hackey.
2 sets of 6 curls with a 15 kg dumbbell, for each arm. (embarrassingly much less than what I could do with a 11 kg dumbbell. Those extra 4 kg really don't like me.)
2 sets of 16 presses with 15 kg dumbbell, for each arm.
Another half hour game of football hackey in the evening.
2 sets of 12 crunches, using a 11 kg dumbbell.
In other news, my comic drawing is going quite well. I've completed two panels and am working on the big one page filler pic of awesome doom.
And now I'm going to go have a cup of tea and write out my final will and testament.
3 comments:
Dude! That's a good workout.
Have you tried doing more reps with less weight? I find my form is better and I ultimately work harder with lower wieghts.
For example, for your curls, 15kgs is a huge amount. I do 7kgs, but I do three sets of 12 "isolation" curls. Those need an angled bench though.
You might find "21's" useful. Use a light weight, like 6kgs or so (but if you're curling 15 you might be able to do more).
From hanging by your side, curl up to half way, elbow at 90 degrees. Do not move your elbow. Go back down slowly.
Repeat x7
From 90 degrees, curl up as far as you can, and back down to 90 degrees. Don't move your elbow! Keep it pinned close to your side.
Repeat x7
Ok, now go all the way, from hanging to full curl. Don't move that elbow! Keep your elbow close to your side.
Repeat x7
Take a break, then do another 21.
Yeah I normally use less weights for curls, but recently I've wanted to do higher resistance training for more muscle mass, so I usually do 2 days a week with lower weights and then one day a week where I'm really pushing myself.
21's sound awesome, I'll give them a go. :)
Sounds good. I kinda can't believe we're having this conversation, because who'd have though it, but lifting is strangely satisfying, and it's fun to compare notes.
Here's what I do 3-4 times a week:
Run or row for 15 mins (I hate cardio)
Dumbell press 17.5kgs, 12x3
Shoulder combo (the 3kg lifts I was talking about the other day) 30x2
Assisted pullup 12x2
Isolation curls 7kgs 12x3
Assisted "Dips" 12x2
Reverse crunches 15x2
"Toe touches" = brutal core workout 15x2
"Side Touches" = more brutal core 15x2
Incline crunches 15x2
Having a regular gym visit is really useful. I've been going for a few months now and it's really incereased what I'm able to do. Expensive though.
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