We shall rebuild him...
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Back and Shoulders tonight.<br />
<br />
3 x 10 (72kg, 78, 78) triset of wide grip lat pull downs, narrow grip pull downs, seated cable rows<br />
3 x 10 es bent over DB rows. (45kg, 47.5, 47.5)<br />
10 x 50kg, 10 x 55kg, 8 x 55kg standing barbell military press<br />
10 x 17.5 kg es, 7 x 17.5 kg es/3 x 15kg es, 10 x 15 kg es Standing DB arnold press<br />
3 sets of (10 x 9kg es DB front raises, 10 x 8kg es DB side raises, 10 x 8 kg es bent over DB flies, 10 x 9 kg es standing military press)<br />
<br />
I also jumped in with my mate for a couple sets of bench. 10 x 110 kg, 3 x 120 kg (I racked it up to go heavier), 3 x 130 kg<br />
<br />
I finished off with doing a 5 min 1 km on the tread mill twice with a 1 min rest in between -
Went for a 3 km run this morning to go pick the car up from town. Girl friends bday today so went into town last night for a few drinks. Good way to kill two birds with one stone. Sweat out a bit of the piss, and pick the car up in the same time.<br />
<br />
Was also glad that the hamstring was feeling better today as it was feeling quite tired and a little tight yesterday -
[u][b]Full body session yesterday.[/b][/u]<br />
<br />
3 km run on the tread mill for warm up at level 12, on incline 1.5. Took 15 mins.<br />
<br />
Box squats<br />
10x 60, 10 x 100, 10 x 110, 10 x 120, 10 x 130<br />
<br />
DB Bench<br />
10 x 40 es, 10 x 45 es, 8 x 47.5, 5 x 47.5<br />
<br />
Single leg hamstring curls<br />
3 x 10 @ 18 kgs<br />
<br />
Single leg hamstring curl negatives<br />
3 x 10 @ 24 kgs<br />
<br />
Standing Barbell military press<br />
10 x 40kg, 10 x 45, 10 x 47.5<br />
<br />
Seated Cable rows<br />
10 x 66 kg, 10 x 72, 10 x 72<br />
<br />
[u][b]Today was a Chest and tricep session[/b][/u]<br />
<br />
1 km on treadmill at level 12.5, incline 1.5, Just under 5 mins<br />
<br />
3 sets of 10 decline pressups, 10 flat press ups, 10 incline press ups<br />
<br />
flat barbell bench<br />
10 x 60, 10 x 80, 10 x 80, 8 x 90 + 2 negatives, 7 x 90 + 2 negatives<br />
<br />
flat barbell close grip bench<br />
3 x 10 @ 60kg<br />
<br />
Body weight dips<br />
3 x 10<br />
<br />
Bench Straight arm DB tricep extension to stretch the chest<br />
3 x 10 @ 35kg<br />
<br />
Supersetted with DB bench flies<br />
3 x 10 @ 15 kgs<br />
<br />
Standing rope tricep extensions super setted with standing rope tricep pull downs<br />
(10 x 36, 10 x 42, 10 x 45) & (10 x 42, 10 x 42, 10 x 36) -
[u][b]Back and Shoulders today:[/b][/u]<br />
<br />
1300 m on the rower in 5 mins<br />
<br />
[b]Barbell Dead lifts:[/b]<br />
10 x 60, 10 x 80, 10 x 100, 10 x 120, 10 x 125, 10 x 125<br />
<br />
[b]Bent over DB rows[/b]<br />
3 sets of (10 x 47.5 kg es)<br />
<br />
[b]High to low cable wood chops[/b]<br />
10 x 48kg, 10 x 54, 10 x 54<br />
<br />
[b]Low to high cable wood chops[/b]<br />
3 sets of (10 x 48kg)<br />
<br />
[b]Wide grip lat pull downs[/b]<br />
15 x 66kg, 10 x 72 kg, 10 x 78 kg<br />
<br />
[b]Seated DB shoulder press[/b]<br />
15 x 22.5 kg es, 12 x 25 kg es, 10 x 25 kg es + 2 negatives<br />
<br />
[b]Barbell Shrugs[/b]<br />
10 x 100 kg, 20 x 110 kg, 12 x 130 kg, 5 x 130kg<br />
<br />
The difference between the first set of shrugs and the rest of them was the use of wrist wraps. I was struggling with the grip in the first set and only just got to 10 reps, yet did the 20 at 110 reasonably easy in comparrison. The last set was so low in reps as I knocked out the safety bars so had to get my mates attention while i held the weights so that he could put them back in place so that I would be able to rack up the weights -
Circuit and Biceps tonight.<br />
<br />
5 sets of the following circuit:<br />
<br />
10 x Decline Press ups, 10 es x 37.5kg DB bent over row, 10 x 25 kg ez bar bicep curls, 10 x (42, 48, 48, 54, 54) rope tricep pull downs, 10 x BW negative narrow grip chins, 10 x BW Dips, 10 x 40 kg military press.<br />
<br />
It took 30 mins to do the circuit. Afterwards I finished off with some bicep work<br />
<br />
3 sets of bicep 28's @ 25kgs<br />
3 x 12 @ 36kgs reverse grip cable bicep curls.<br />
3 x 10 es @ 17.5 es, 17.5, 15 DB hammer curls -
I lack motivation to go to the gym all the time. Once Im there though Im usually fine. Ive found this year has helped having a training partner who Ive pre organised training times with. Not wanting to let the training partner down or go against my word is a great motivation to drag myself to the gym.<br />
<br />
Ive also got the motivation of my rugby as well. Im not sure when I'll get back on the field but I want to be ready to go, and be phsyically up to the standard I know I need to be to play good footy (The mental side of things re knee is a different kettle of fish that we'll worry about at the time). Over the last couple years Ive started to work out what training works best for me so I've got no excuses. -
[u][b]Chest and triceps today:[/b][/u]<br />
<br />
3 sets of [b]Press ups [/b](10 x decline, 10 x flat, 10 x incline)<br />
<br />
3 x 10 [b]tricep dips [/b](BW + 10kg)<br />
<br />
[b]Flat bench press:[/b]<br />
10 x 60<br />
10 x 80<br />
10 x 90<br />
8 x 100<br />
6 x 100 + 2 negatives<br />
5 x 102.5 + 2 negatives<br />
<br />
[b]Incline bench Press:[/b]<br />
8 x 60 + 2 negatives<br />
8 x 65 + 2 negatives<br />
6 x 65 + 3 negatives<br />
<br />
[b]Standing military press[/b]<br />
8 x 40 + 2 negatives<br />
8 x 40 + 2 negatives<br />
6 x 40 + 4 negatives<br />
<br />
[b]Bench DB flies[/b]<br />
3 x 10 @ 12.5 es super set with 3 x 10 @ 30 kg DB straight arm tricep extensions to stretch chest<br />
<br />
[b]Tricep rope pull downs [/b]<br />
42 kgs for 17, 15, 13<br />
<br />
[b]Superset with Tricep rope extensions[/b]<br />
42 kgs for 12, 10, 10<br />
<br />
[b]Plus did the following core:[/b]<br />
3 x 25 es heel touches<br />
3 x 10 toe touches with a 15 kg plate<br />
3 x 10 sit ups with a 20 kg plate<br />
3 x 20 medicine ball sit ups -
With leg work completely off the table for the foreseeable future while the knee settles down for a umptenth time I did a [b][u]shoulder session [/u][/b]today.<br />
<br />
[b]Wood Chops high to low:[/b]<br />
3 x 10 es @ 48, 54, 54<br />
<br />
[b]Wood Chops Low to High:[/b]<br />
3 x 10 es @ 42, 48, 48<br />
<br />
[b]Standing DB Arnold Press:[/b]<br />
10 @ 17.5kg es, 10 @ 20 kg es, 10 @ 22.5 kg es<br />
<br />
[b]Seated DB Shoulder press:[/b]<br />
25 kg DBs for 12, 10, 8<br />
<br />
[b]Standing barbell military press:[/b] (double - one rep is start at the front, go behind the head then return)<br />
35 kg x 8, 10, 10 then finish with 20 kg bar x 20.<br />
<br />
Had to get a heavy spot on the last 2-3 reps for each of those barbell shoulder presses, and especially the last 4-5 reps of the bar only blow out at the end. Full failure.<br />
<br />
As pay back for getting my mate to do the standing military press I had to do [b]DB flat bench[/b].<br />
<br />
10 x 30 kg es, 10 x 35, 8 x 40 + 2 negatives, 7 x 45<br />
<br />
[b]3 sets of 9kg DB flies quad set:[/b]<br />
10 x front raises, 10 x side raises, 10 x bent over flies, 10 x shoulder press<br />
<br />
It was a great work out and had a massive pump going at the end of it. Its amazing the difference you get my focusing on a single muscle group for the whole hour. -
I have the same thing going with my training partner. He is stronger than me in max weights, but as soon as you up the reps, or decrease the rest periods and endurance becomes important he dies QUICK.<br />
<br />
[u][b]Back session today:[/b][/u]<br />
<br />
[b]Barbell flat bench[/b]<br />
10 x 90<br />
10 x 100<br />
10 x 110<br />
<br />
(turned up and my mate was doing bench so jumped in for my warm up. I could of gone heavier, but wanted to concentrate on back so left it as a warm up.)<br />
<br />
[b]BW Underhand narrow grip chins:[/b]<br />
3 x 8<br />
<br />
[b]Wide grip Lat pull downs:[/b]<br />
72 kg x 10<br />
77 kg x 10<br />
77 kg x 10<br />
72 kg x 10<br />
66 kg x 10<br />
<br />
[b]DB Bent over Row:[/b]<br />
47.5 kg x 10 es<br />
50 kg x 10 es<br />
50 kg x 10 es<br />
50 kg x 10 es<br />
50 kg x 10 es<br />
<br />
[b]Barbell good mornings:[/b]<br />
42.5 kg x 10<br />
42.5 kg x 10<br />
52.5 kg x 10<br />
52.5 kg x 10<br />
55 kg x 10<br />
<br />
[b]Single left leg hamstring curls:[/b]<br />
18 x 12<br />
15 x 12<br />
15 x 12<br />
<br />
[b]Single left leg hamstring curl negatives:[/b]<br />
21 x 10<br />
18 x 10<br />
18 x 10<br />
<br />
I was in and out within a hour. Would of been 45-50 mins had I just done the back. The knee was finally feeling better this morning after tweaking it doing dead lifts last week. Got woken up during the night last night with my knee having a MASSIVE crack. The knee was a lot looser this morning so the crack must of removed some of the fluid in the joint.<br />
<br />
During the week Ive done absolutely nothing on it outside a bit of light jogging on Tuesday. Im not going to do any heavy weights or running on it between now and my physio check up on Tuesday. I will however target to do as much hamstring rehab as possible. Planning on getting some pool work tomorrow to get some light cardio under the belt. -
Pool session at lunch time. 20 lengths of freestyle and 20 of running. All up 1km of each. I did a length of running every 4-5 lengths of freestyle then did 15 lengths of running at the end.<br />
<br />
I find that I can swim for about 20m before needing to stand up, clear the water out of the nose then keep going. -
Had takeaways as a treat tonight and felt shot afterwards so jumped on the bike for half an hour. Varied from level 7 up to level 12 and stayed over 95 RPM the whole time and targeted to stay over 100. Burnt 350 calaries. Nothing to intense but got a good sweat up
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[u][b]Monday was Chest:[/b][/u]<br />
[b] [/b]<br />
[b]BW Press Ups:[/b]<br />
3 sets of 10 x Decline Press Ups, 10 x Flat Press Ups, 10 x Incline Press Ups<br />
<br />
[b]BW Dips[/b]<br />
5 x 10 reps<br />
<br />
[b]Barbell Bench Press:[/b]<br />
10 x 60 kg<br />
10 x 90 kg<br />
8 x 90 kg + 2 negatives<br />
8 x 100 kg + 2 negatives<br />
5x 110 kg + 2 negative<br />
<br />
[b]Barbell Bench Press Drop Sets: (Only rack up the weights long enough to drop down to the next weight, and dont stop until you hit failure on the 60 kg)[/b]<br />
80 kg x 7 - 70 kg x 6 - 60 kg x 5<br />
70 kg x 6 - 65 x 5 - 60 x 4<br />
<br />
[b]Barbell Close grip Press Ups:[/b]<br />
60 kg x 6 + 2 negatives<br />
60 kg x 8<br />
60 kg x 6 + 2 negatives<br />
<br />
[b]Barbell Incline Bench:[/b]<br />
50 kg x 8 + 2 negatives<br />
50 kg x 8 + 2 negatives<br />
50 kg x 8 + 2 negatives<br />
[b] [/b]<br />
[b]DB straight arm over head extensions to stretch chest:[/b]<br />
3 sets of 27.5 kg x 10<br />
<br />
[b]DB bench flies[/b]<br />
3 sets of: 12.5 kg es x 10<br />
<br />
[b]Db Tricep Kick backs[/b]<br />
3 sets of 10 es @ 6 kg<br />
<br />
[u][b]Today was Shoulders:[/b][/u]<br />
<br />
[b]Cable Wood Chops high to low supersetted with wood chops low to high[/b]<br />
3 x 10 es @ 45kg, 100, 100<br />
<br />
[b]Standing Hamstring Curl Rehab[/b]<br />
<br />
[b]BOSU ball balance work - knee rehab[/b]<br />
<br />
[b]DB Seated Shoulder Press[/b]<br />
12 x 22.5 kg es<br />
10 x 25 kg<br />
10 x 25 kg<br />
<br />
[b]Standing Barbell Shoulder press Doubles[/b]<br />
35 kg x 10<br />
37.5 x 10<br />
37.5 k 10<br />
20 x 20<br />
20 x 20<br />
20 x 20<br />
<br />
[b]Standing DB Arnold Press:[/b]<br />
17.5 es x 10<br />
15 es x 10<br />
17.5 es x 10<br />
<br />
[b]DB Bench Press:[/b]<br />
35es x 10<br />
40 es x 9<br />
42.5 es x 6<br />
<br />
[b]DB Quad set of 10 x front raises, 10 x side raises, 10 x bent over flies, 10 x shoulder press:[/b]<br />
3 sets @ 9 kg es<br />
<br />
[b]Medicine ball sit up throws[/b]<br />
3 x 20 @ 10 kgs<br />
<br />
[b]Heel Touches[/b]<br />
3 x 15 es<br />
<br />
[b]10 kg Medicine ball toe touches[/b]<br />
3 x 15<br />
<br />
[b]10 kg Medicine ball Russian Twists:[/b]<br />
3 x 15 es -
Those are some pretty chocka workouts bro - how long do they tend to take you? <br />
<br />
And how is the knee coming along?