TweetAs mentioned above, my new routine goes as follows:
Four sessions fitted in when time permits. On the two upper body sessions I will perform six exercises with an extra two if energy levels allow me to thrash my ever-weakening bod further.
It’s all tension training as this allows me to pause whilst lifting without dropping the weight between sets, thus ensuring maximum resistance is put upon the muscles. I have already carried out a basic dummy run of the programme using weights that I thought were suitable post-hernia/lockdown. Happily, I exceeded the figures quite easily and seem to have not lost much strength at all. By golly, with almost a year passing since a last proper weights session all that rest must have done me good. Hopefully I will see the belly excess drop gradually and even see some increase in size once more for my 55+ years.
The jargon I use should be reasonably understandable. The sessions will go something like this, adding weight each time I return to that particular routine.
TRAINING PROGRAMME [To update following each session].
Weekday: Upper body Session A: 6 mandatory (select) + 2 optional.
Lat p/d, underarm
10x60, 6x65 +2, 4x70 +1+1+1, 15x40
Barbell curl, standing
10x25, 6x30 +3, 4x35 +1+1+1, 15x20
Reverse barbell curl (forearms)
10x15, 6x20 +2, 4x25 +1+1+1, 20x10
10x50, 6x55 +2, 4x60 +1+1+1, 15x35
Fly delt dec
10x72.5, 6x95 +2, 4x102.5b +3+3+3, 15x57.5
DB curl, x-chest, alt.
8x12, 6x14 +2, 4x16 +1+1+1
DB preacher curl, std, alt.
10x12, 6x14 +2, 4x16 +1+1+1, 3x18+2, 2x20+1, 15x10
Triceps cable p/d, alt.
20x10 rev., 20x15 fr., 10x20 rev. 10x25 fr.
Last session: 1/8/20
Weekday: Upper body Session B: 6 mandatory (select) + 2 optional.
Lat p/d, hammer
10x50, 6x55 +2, 4x60 +1+1+1, 15x40
Shoulder press (not yet introduced)
10x-6x +2-4x +1+1+1-15x
E-Z pr. curl
10x28, 6x33 +2, 4x38 +1+1+1, 15x18
10x60, 6x65 +2, 4x70 +2+2+2, 15x40
10x25, 6x30 +2, 4x35 +1+1+1, 15x20
High pull bicep cable curls
10x25, 6x30 +2, 4x35 +1+1+1, 25x15
Bicep contraction curls
x12 to fail, -x14 t/f, x16 t/f, 20x10
10x55, 6x65 +5, 4x70 +3+3+3, 15x35
Last session: 28/7/20
FRIDAY: Cardio (90 mins – treadmill, bike).
SUNDAY: Legs 40 mins approx.
Incline leg press
25x150, 12x200, 5x250 +3+3+3, 25x120 + 20 ’bf’
Seated ham curl
15x45, 10x50, 6x60 +2+2+2, 15x25 + 6 ‘bf’
20x140, 12x180, 6x200 +5+5+5, 25x120 + 15 ‘bf’
20x130, 12x150, 5x170 +2+2+2, 15x100 + 8 ‘bf’
15x50, 10x70, 5x100 +1+1+1 flex, 15x30 + 10 ‘bf’
Last session: 2/8/20
Rest days as necessary.