Current Gym Regime

In a kind of “you show me yours, and I’ll show you mine” posting, me and Mr Clayton-Bull have been comparing exercise regimes.

Now I am not, in any way shape or form, a power gym user or even particularly that fit, however the following is something that one of the guys I work with uses – and he’s buff!  So I have decided to tag along with it, and add my karate elements.

…and, Damian, I still manage to get to work on time ;)

Day & Time Exercises
Mon.
7am (30mins)		 5 minutes on the bike (Warm Up)
3 x 12 Bench Press (Chest)
3 x 12 Hammer Curls (Biceps)
3 x 12 Dumbbell Incline Bench Press (Chest)
3 x 12 One Arm Cable Raises(Biceps)
12noon (30mins) 500m Swim
Evening (10mins) 10 x Push Ups
10 x Reverse Crunches
10 x Crunches
2 x 1 minutes Plank on Elbows and Toes
 
Tue.
7am (30mins)		 5 minutes on the bike (Warm Up)
3 x 12 Cable Row (Back)
3 x 12 Seated Dumbbell Press (Shoulders & Triceps)
3 x 12 Lat Pulldowns (Back)
3 x 12 Front Lateral Raises (Shoulders)
12noon (30mins) 500m Swim
7.30pm (90mins) Karate
 
Wed.
12noon (30mins)		 500m Swim
6.00pm (90mins) Karate
 
Thu.
7am (30mins)		 5 minutes on the bike (Warm Up)
3 x 12 Bench Press (Chest)
3 x 12 Hammer Curls (Biceps)
3 x 12 Dumbbell Incline Bench Press (Chest)
3 x 12 One Arm Cable Raises(Biceps)
12noon (30mins) 500m Swim
Evening (10mins) 10 x Push Ups
10 x Reverse Crunches
10 x Crunches
2 x 1 minutes Plank on Elbows and Toes
 
Fri.
7am (30mins)		 5 minutes on the bike (Warm Up)
3 x 12 Cable Row (Back)
3 x 12 Seated Dumbbell Press (Shoulders & Triceps)
3 x 12 Lat Pulldowns (Back)
3 x 12 Front Lateral Raises (Shoulders)
12noon (30mins) 500m Swim
Evening (10mins) 10 x Push Ups
10 x Reverse Crunches
10 x Crunches
2 x 1 minutes Plank on Elbows and Toes
 
Sat.
10.30am (90mins)		 Karate
Evening (10mins) 10 x Push Ups
10 x Reverse Crunches
10 x Crunches
2 x 1 minutes Plank on Elbows and Toes
 
Sun.
Evening (10mins)		 10 x Push Ups
10 x Reverse Crunches
10 x Crunches
2 x 1 minutes Plank on Elbows and Toes

Hopefully, one day, I’ll finally manage to develop a muscle but until then this will act as future reference or allow other, more knowledgeable people, to critique it.

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This entry was posted on Saturday, March 28th, 2009 at 01:24and is filed under Life? Don't talk to me about life!. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

2 Responses to “Current Gym Regime”

  • Damian Says:
    March 28th, 2009 at 10:37

    I’ve recently discovered how useful a heart rate monitor can be, if you’ve not got one yet make sure you get an ECG Accurate one (there’s a load of reasonably priced ones in argos). Keeping the heart going at 155-170 during the weights means you get a good cardio work out at the same time.

    Also, adding plenty of free weights, leg and more core strength exercises seems to have made a huge difference in the last few weeks.

  • Mark Says:
    April 1st, 2009 at 19:23

    What happened to the bloke who downed pints of lager in one swallow impressing mates and Indian waiters ???