Onwards and upwards - target 2012...
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back day, first of the new workout. and great galloping gumboots. Dead-lifts as part three of a triple set pops a fufu valve and a half, especially when part 2 is chins to failure, and part 1, boring old bent over rows. Put em together though, and it's a vein popper!! First dead-lifts since 2 programmes ago, and straight back to 150's for 4. First rep always a slow motion affair, but if you crank that one out, you know the next 3 will come easy - comparatively!<br />
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We've been aiming for 2 comps this season, a regional to get the bod ready, and the nationals. We've already qualified via last years North Harbour comp. But already things are looking to ramp up a little. The Asia Pacific titles are in Auckland this season, so that might be number three, and then there is another federation running a big show in Auckland too i9n November I think it is. So it might end up being 4, but at the moment, aiming for 2, the two extras come along later anyway, we can readjust sights after the regional. We now know, for me anyway, that five comps in seven weeks is too much, so as they come closer we'll have to see how things are stacking up! -
[quote name='BartMan']hell yes - lunges are killer. Think it was 'only' sets of 8, and then 15 jump squats (no weight, arms crossed in front of chest). But today struggling! And to finish leg workout 60 DB walking lunges. Murder!<br />
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today was shoulders day, no longer death by cable, this next four weeks is death by DB presses, one arm, 2 arm, and machine presses to finish. Loving it.[/QUOTE]<br />
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Walking lunges suck. Evil boxing trainer makes us do stuff like a track of walking lunges then a run straight after. Now THAT is murder. -
Mokey - one of our workouts a year or so back had ten minutes of walking lunges to kick off proceedings. Sucked.<br />
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Chubbs, ranked number 1 (I s'pose) in the Athletic division, lost once in 15 comps in NZ over the last 3 seasons. Came second, but that's not first, so that's a loss!! That was the 2010 Nationals. Never lost a regional show - yet, there's always a first time though, and it'll happen, one day. Love being the 'intimidator' though, with the pack chasing you. Of course, all with a smile on the dial, no need to be nasty, just do your 'talking' on the stage!<br />
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and to keep the pack at bay, today was chest day, and a good day at the office, as shoulder held up to the heavy poundage well, low reps helped out no end, as soon as the longer rep ranges come into it, left shoulder lets me know all about it. -
lucky legs today, my favourite workout at the moment. Lunges from hell, barbell, supersetted with jump squats to kick off, a lung burner as much as a leg burner. Then leg extensions followed by squats. Squats got the better of me for the first time since I was training with prop Cyril and we were lifting insane amounts of weights. Rep 5 was a struggle getting the the back up from the bottom of the squat - sort of halfway when you hinge back to upright. Stood for a moment after getting back up, and then just knew that while I would control the decent on rep 6, there was no way it was coming back up again!<br />
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Barbell lunges, 80 kilos, felt like hamstrings and glutes were going to tear, think I've got my weight limit there too!<br />
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So superb workout, shagged to pieces. -
Shoulders today, single arm DB presses, standing DB presses, and machine presses, all super sets with various lat raises, bent, standing, one arm etc. Then shrugs with cable upright rows. For a change, smashed smashed smashed!! Loving this 4 week cycle we're on, no chance at all to get bored. And getting into weight limits right off the bat too - failed on last rep on 2 of the 3 press movements, as opposed to getting the reps out and just been shagged.<br />
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injury watch, nothing major to report. In fact, left bung shoulder is going great guns (am I jinxing myself here), no pain at all in any of the movements, and strength wise on the one arm presses is no lagging behind the right much at all. -
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!!
