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Current Routine



 
 
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  #1  
Old January 29th 09, 06:29 PM posted to misc.fitness.weights
David
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Posts: 3,164
Default Current Routine


"Omelet" wrote in message
news
Subject to modification later this year when I switch back to free
weights:

Tuesday, Thursday and Friday:

Seated leg press, 5 sets of 10 to 12

5 sets of 15 Hyperextensions (body weight only)


how do you do them? Do you use a bench or machine? Do you actually go
'hyper' i.e. past parallel?
not doing much shoulder work?

5 sets of 20 ab curlups

3 sets Preacher Curls

3 sets cable tricep extensions

5 sets upright cable rows (wide grip)

5 sets Incline Bench

3 sets of 10 backwards leg swings
3 sets of bird dogs, 10 seconds.

10 minutes or so of stretching.

Monday, Wednesday and Saturday:
20 laps swimming,
Stretch out beforehand.

Sunday: Stretching only.
--
Peace! Om

"Any ship can be a minesweeper. Once." -- Anonymous



  #2  
Old January 29th 09, 07:29 PM posted to misc.fitness.weights
David
external usenet poster
 
Posts: 3,164
Default Current Routine


"Omelet" wrote in message
news
In article ,
"David" wrote:

"Omelet" wrote in message
news
Subject to modification later this year when I switch back to free
weights:

Tuesday, Thursday and Friday:

Seated leg press, 5 sets of 10 to 12

5 sets of 15 Hyperextensions (body weight only)


how do you do them? Do you use a bench or machine? Do you actually go
'hyper' i.e. past parallel?


A bit. The bench provided at the gym is specific to that move. It can


going past parallel is not recommended to save back problems

be adjusted according to personal preference.

not doing much shoulder work?


No need. Not at this point anyhoo.

I may do shoulder isolation later.


5 sets of 20 ab curlups

3 sets Preacher Curls

3 sets cable tricep extensions

5 sets upright cable rows (wide grip)

5 sets Incline Bench

3 sets of 10 backwards leg swings
3 sets of bird dogs, 10 seconds.

10 minutes or so of stretching.

Monday, Wednesday and Saturday:
20 laps swimming,
Stretch out beforehand.

Sunday: Stretching only.

--
Peace! Om

"Any ship can be a minesweeper. Once." -- Anonymous



 




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