Long Range Sniper - 2013 bodybuilding, your time starts, NOW...
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Feet just in front of the bar and you do a reverse stride so you end up in the clasic lunge position, but instead of you lunging forward, you have thrown your leg out backwards for the lunge part (if that makes sense)!!<br />
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They DO get in big time, and experiment by moving your original stancef orward of the bar. Gets the quads and the hammy glutes. -
Cardio today, walk around the old pub road, just under 10k. Achilles tendon on left leg a bit tender still, primarily I am thinking because my old joints and tendons are not used to this running lark I have been putting my body through! Runs on Friday, Tuesday Wednesday and Monday (treadmill on Monday and Friday) have put the old body on the rack! Nothing that telling myself to harden the fuck up won't fix...!!
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walked around the farm where Ness has the Geegees last night in the tropical heat! Was good though, and will get map my [insert activity here] sorted soon I expect. logged it as cross country when I should have logged as a hike! <br />
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This morning 50 minuntes on stationary bike - shoulders this afternoon. -
right, so shoulders for boulders 2 days ago, yesterday bludged and just did a morning cycle.<br />
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This morning though had to instruct Spin, so almost dead - you work sooo much harder when you are front and centre!! So was certainly 'sweating like a rapist' at the end of the class! Our gym owner has been doing an abs class stragiht after the last two weeks, so tagged into that, last week and this. Last week took 5 days to recover! Hopefully less this time out! <br />
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Visit to nutritionist yesterday was good, BF% bavk down to 10.5, where she wants it to be for the next 6 months or so! I want it to be less, and with Ness 13 weeks out from her first comp of the season, that should not be too much of a problem if I do her cardio sessions too. I really don't want to be adding too much muscle, as my lean mass is already more than my comp weight at any rate. -
Shoulders again last night (workout 2 in our current programme), and this morning a 50 odd minute cycle heading towards Waihi, got to the top of Whiritroa hill in 29 minutes, turned around and came home. 21.8k or there abouts.<br />
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Chest tonight at gym.<br />
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over. -
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Last night was shoulders day, and been loving the Arnold presses, can get really explosive on the up portion, been enjoying it. 3 sets, 8 reps at 27 after the first set of 10 at 25. ANd the last time we do them for a while no doubt, want to crank into the 30s next ramp with these on them - hopefully the rep range will still be low though!!<br />
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Shoulder problems have gone now that we are doing each body part once a week again - our old bones can't handle too many workouts!<br />
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Spin this morning, and then the ab class, spin bloody hard after this weeks cycles and runs, but in a good way, certainly had to work hard, but that's the idea eh!! -
second day off weights in a row! Dreadmill this morning. No running, just walked it out like a walking fool. Sweating like Marc Ellis, 45 minutes 700 odd calories, heart rate at 120 for the first 20 odd minutes, and then moved on up to be finishing mid 140s. Not dead though, so all good. Dead tired but. Trainer rang yesterday getting next 4 week programme sorted, looks like I'll be off legs for another 4 weeks, but then back on for the next 4, alternate like that through until September, depending on how the legs keep looking! Bizarre being the bodybuilder that doesn't do his legs. I miss it, nothing like legs day to smash you to pieces!
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two post holes = 1 hour digging. Both to the depth of my arm. How do I know that depth, as with my trenching shovel, and the dry CLAY tha I was digging through, I had to scoop the waste out with my freaking hand. Damn that ground was HARD. But the Mrs now almost has a hitching post for her GG's. SO that was a cardio / weight / mental session and a half!<br />
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This morning was chest, and I'm thinking more and more that RAGE works. last week chest, with Rage was 6x95, 6x100 6x100 6x100. So this week, with NO Blast started at 6x100, 5x100 6x95 6x95. last rep on all sets that slooooow one that you know is going to make it, it's just going to take a while!! Will find out next week when back on the rage, but with new programme, will be some different workout for chest I expect. Just stoked to be pressing 3 figures again on a regular basis without shoulders being too damaged - although the standard left bungeye shoulder is a bit naff after todays workout. Nothing that a bit of antiflam cream and diclofinax won't fit before the next workout...!! -
owowowowowow. So, still not meant to be doing leg workouts. But. Did one anyway, just using Ness's weights. Still bloody hurt though, I think I'll be feeling this tomorrow!<br />
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Triple set - Smith machine box squats x 15 - stiff leg deadlifts x 8 - hamstring curls x 20 (up on your elbows, so not tight to the bench). Three times. and then super set leg extensions drop set 6-8-10 - hamstring curls 20. Finished with smith machine standing calves 20, 15, 10, 10.<br />
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Was good, legs drained now.
