Fast Buster: Red Beard.
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[quote name='Fullermorg']<br />
[quote name='Red Beard']<br />
Friday<br />
<br />
Healthfit TA<br />
<br />
6pm<br />
<br />
Smith Squats, CG Bench Press, Deadlifts.<br />
[/quote]<br />
<br />
Hey Red Beard, do you prefer those big muscle group exercises?<br />
<br />
At the moment i am doing tradiitonal combos during sessions eg. Monday Chest and Arms, Wednesday Shoulders and Back, etc....usually working from the biggest exercises for those muscle groups first. But it feels less effective than previous training patterns where the big exercises you describe above have been the core of routines.<br />
<br />
However, i am missing out legs lately as it messes me up in terms of training Tuesday and Thursday and games on Saturday.<br />
<br />
Also hampered by dead lifts being prohibited at the gym.<br />
[/quote]<br />
Yeah mate Im doing a 12 week programme to build maximal strength. Basically I stick to a routine like this:<br />
<br />
Monday:Â Squats 5x5, Bench 5x5, Weighted Chins 5x5<br />
<br />
Wednesday:Â BB SMP 5x5, BB Curl 5x5, Calf Raises 3x15<br />
<br />
Friday:Â 80% Squat 5x5, CG Bench 5x5, Deadlifts 5x5<br />
<br />
I do my cardio on Tuesday, Thursday and Saturdays (all though dont do enough) and try to fit in some core work on theses days also.<br />
<br />
Following the 5x5 principle, I have had excellent strength gains in the last 6 weeks. -
speaking of mad gym rules - the mad cow at Whangamata gym ,whcih I am no longer a member used to bitch about weights clanking - got asked to not clank weights - this was at the top of dbell shoulder press FFS. She also had a weight limit on the leg press of 240kg - which myself and prop Cyril (another ex member of the gym), would do to warm up. A seriously fucked up lady.<br />
<br />
I wish deadlifts were prohibited at Prop Cyrils and my gym now, must talk to him about banning them - I still have a sore butt from Thruesdays DL session!! -
[b]Saturday[/b]<br />
<br />
Healthfit TA<br />
<br />
1130<br />
<br />
Guns<br />
<br />
DB Curls, Cable Curls, BB Curls, Drop Set, Matrix Curls, Crunches. <br />
<br />
[b]Sunday[/b]<br />
<br />
Cardio Day<br />
<br />
Healthfit TA<br />
<br />
10am<br />
<br />
Row, Bike XT Combo<br />
<br />
Crunches<br />
<br />
2hr Bush Walk<br />
<br />
30mins of Tackle Footy on back lawn with junior. -
[b]Thursday[/b]<br />
<br />
Healthfit TA<br />
<br />
[b]5pm[/b]<br />
<br />
Bike/Treadmill 40 mins<br />
<br />
CG Pull Downs 5X5<br />
<br />
100 AB movements<br />
<br />
[b]230pm[/b]<br />
30 minutes game of Jail (continuous sprints chasing ball and evading defenders) for PE with the Yr8 class I relieved in this afternoon. -
[quote name='Duluth']<br />
[quote name='Hooroo']<br />
Mate! What are smith calf raises? I want a new calf exercise, and that sounds new to me<br />
[/quote]<br />
Calf raises with a Smith Machine. It's just a machine that holds the barbell in it's vertical plane.<br />
[/quote]<br />
Yeah load the bar on the smith machine up like a squat and place a wooden block on the ground below. It works just like a standing calf machine you put the balls of your feet on the block and do your raises.
