Onwards and upwards - target 2012...
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today felt GOOD. buggered if I know why, or maybe it was the teaspoon of honey in my coffee this morning?!? <br />
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Anyway, back day and a cracker workout and a half. Still dread the triple of bent over BB rows, chins, and deadlifts, but caned it this morning. up to 165 on the last set of deads, and petrol in the tank for more, and still 2 more weeks on this programme. I like the idea of having 4 20kg plates on each end of the bar, but that might be a bridge too far. Will crank to 175 next week anyway and see how that goes, 10kg a week for 4 weeks improve I can handle...<br />
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Ness is looking AMAZING, she is certainly a far cry from the rookie of 3 short years ago. I'll have to get some photos at some stage to show her off!! -
double dipped today. With gym closed yesterday, did chest this morning, and then legs this evening. Shit it was hard in the heat, used to working out in the cool of the morning, not in the heat of the 6pm inferno. But dusted, another step closer to something..>@
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Where are we up to...?<br />
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Chest Monday, back yesterday, legs today. Ness went on a 50k cycle on Monday so legs were too knackered to go yesterday! She's doing come cycle thing ina few weeks in Cambridge or Matamata, or from Cambridge to Matamata. Anyway, so she's done a couple of cycles to see if she can do it, which she can with ease!<br />
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Legsw today, drained at the end of the workout, we do 80 walking lunges with dumbells to finish, and certainly was finished at the end of that.<br />
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Got new programmes for the next 2 four week stints. Another four weeks of supersetting, and then we've got four weeks of heavy low rep stuff - you beauty!! Not that we've been going too high in the rep department at the moment, but 4 deadlifts after bent over BB rows and chin ups is tough! Be interesting to see how much extra I can put on the bar without all that extra woprk first (Dreaming of 200)... -
awesome - bet you are frothing to get stuck into some heavy weights!<br />
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would you bother with straps to get 200+? if your grip is knackered due to the earlier exercises surely that'd be a reason to strap up? -
BACK TODAY, THE END OF A LONG HARD WEEK! Always tough the last workout of the week, usualy shoulders, but with the change for legs earlier in the week, was back. <br />
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Hamstrings hammered, deadlifts the killer once again. Loved it though, last exercise in a tripple set. Reps only 6-4-4, but they strain ya that is for sure. Reckon the very last rep must have taken at least twice as long as the rest, it was a slooooow haul to the upright position!! Excellent though.<br />
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Off to food guru on Monday, and a workout at our trainers gym on Monday morning before we go there, always nice to train at a different gym now and then, and we know it enough now to know our way around...! -
Monday went well - first of the new programme weights days - chest, and SORE today. So all good, and legs yesterday, killed today, seriously sore. Reverse lunges in the Smith machine supersetted with heavy leg press the killer this time out. Just a hamstring killer session in general, my glutes and upper hammys are just murderous today!<br />
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Food guru visit was good. 89.1 kilos (think I was 90 last time out), bodyfat down to 9.7 or so, SO think down a little, and lean muscle mass same as last timne out too. So all going well. Ness too better in all measurements.<br />
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Interesting to note the only bloke that has beaten me in NZ is now signed up with my trainer too!! She's got a stable of bodybuilders second to none. She blames me, as they are going to her because she get me looking soo bloody good, and they want to come in looking the same way! So I'll have to be on my game and then some come comp time this year!! -
do you get a sense trainers have favourites? i guess your programmes are tweaked to best suit individual needs/goals/target areas?? would be kind of odd to know your trainer is also helping your competition to get better too. Then again you are often competing against guys in your team/squad for starting spots in rugby etc ... same, same but different!
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I think without sounds like too much of a cock that I am the flagship of her stable, she saying that all these people are coming to here because of me (and Ness for the wahines) and how good we are always looking. Most BB's in the off season blow out pretty badly - Rick who has just signed on is currently at 18% BF. <br />
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So while we have the same food guru, you've still got to DO it, and our weights programmes are done by some one different. in a perfect world I would like it if she was not training two other very intenst rivals (Rick is cool, the other bloke a bit of a dick, spits the dummy when he loses a bit), but so be it. She also keeps me updated on their progress, and perhaps reverse too, although she did say to not say to anyone that Rick is seeing her for eating!!<br />
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Hmmmm, I think I did sound like a bit of a cock there!!<br />
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training, shoulder day intense, and back day short and intenst!! Couple of days off now - yay!! -
right - chest was Monday, sore today, good workout, once super set entails 6 incline press followed by 15 partial bench presses - chest to about 3 quarters up. Painful and really 'does get in', as Mrs Marsh used to say.<br />
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Legs this morning, and again, smashed to pieces. Those reverse lunges in the squat rack, followed by 8 leg press hurt! But I must be getting stronger, as those old sayings, 'no pain, no gain', and 'whatever does not kill me makes me stronger' must kick in!! -
Wednesday - NOTHING - bliss, sleep in!<br />
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Thursday and Friday - shoulders and then back. all going according to plan! highlight of week the standing barbell presses - 70 kilos, always hated this one, and at last starting to geel like some heavy weight being moved!! -
well, training has been boxing on as it does - but having a few days off work means I have not been bothered to log in onto a computer, been nice!<br />
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Soo all is going well, with Ness getting the bike bug though, I have also now borrowed a road bike, and last Wednesday we cycled Thames - Paeroa - Thames, about 54k. Took 2 hours ten or so. Going there was fun, but coming back, head wind and tired from first leg of cycle, so hard work. Should have also had a big of grub through ride, so made it harder than it should have been. Then on Sunday did a smaller ride out to Opoutere from Whangamata. About 33k total. That was a lot easier! Think it took about an hour 18. <br />
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Weights, on our last week of the current block. Next week it's down to low reps, no super setting, can't wait!<br />
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Visited trainer yesterday too, BF unchanged, weight up to 89.9, with 81.25 lean muscle mass. Maximum weight come competition day is 80.5, so there's a problem, but a good one - at the end of last season my lean muscle mass was 76kg, so there is a gain, and hopefully I can hold onto that when the lean down happens. You do lose muscle, the battle is trying to not lose too much. Ahh well, not long until battle commences, about 8 weeks to lean down..... -
shit a brick sideways - legs yesterday, and once again, or even more than last week actually, buttocks and hamstrings caned to pieces. And next week we're into 30s for leg press, oh joy!! Today was chest, and sore already.<br />
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So all going well!! -
I would have to be the worst 'updater' here now!! Too busy reading all other people's progress, whcih is excellent. Day 2 of new 4 week block, and punishing. Chest yesterday, 5 sets of 4 reps. First set did 100, then 95, 95, 97.5, 97.5. So wimped in the middle there I think. Will try and start at 105 next week. Great fun. Also heavy DB incline press, 6s I think they were. hardest bit getting the weights into position!<br />
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TOday was legs, 4 sets of 4 reps. 150, 160, 170 and 160. Dropped back to the 160 for the final set as through the 170 I was not getting my full rep range, was bludging by a couple of inches on the mark I squat down too. Then leg press, 30 reps, 20 and 20. That was hard work, the last 5 of the last set murder. Might have to up my weights across the board there slightly!! Squats, start at 160 I think.<br />
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so today the chest is kiling me, cat climbed onto me this morning as I had my pre gym coffee (she always does), and in my slumped body position she always ends up on my chest with her fave about 1 inch from mine. Shit today it HURT as she walked onto my chest!<br />
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LOVE the first workouts of the new block, always pain... -
Shoulders on the block today. Seated barbell press, first time for seemingly YEARS that I have done that exercise. Was cool! and then the usual suspects, side raises (or lat raises, call them what you will), cable raises, plate raises, you name it, we raise it!! <br />
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Legs ramping up the after match pain now...!! -
who'd've (l;ook, I just invented a new word) thunk it (and another)...<br />
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My calves this morning were in even more pain than yesterday. But only on getting up, after about half an hour they were good as gold, or back to yesterdays levels of pain...<br />
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today though, BACK day, new block of workouts, so new exercises. Was good. chins, weighted (overhand, wide grip). Did 7, then 6 and 6, with 5kg, 7.5kg and 10kg. Feeling good on that one. Then a few cable pulldowns and the like, before deadlifts. <br />
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Deadlifts beat me today, first set of 4 at 165 a breeze. well, manageable at any rate. Next up 175, managed 3 and then about 4 inches. So that's my target next week, 4 at 175, going to be a mental block I reckon, remembering the pain trying to get taht weight past being just hovering off the floor!! Last set dropped back to 165 and got 4 out again, bloody hard work, but managed!<br />
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so wicked workout, big disappointed about the DLs, thought I'd breeze through 175 now that they are not supersetted, but they are the last exercise on the block, so a bit tired by the time we get there.<br />
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and that is the week that was.
