Thunderbirds are GO....
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LOVING it. Training hard again, heavy weights, low reps, oh oh oh...!!<br />
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Chest today, incline press, 10, 8, 6, 6 reps. Up to 35kg dbs for the last 2 sets, probably got a little left in the tank there. Pause at the bottom too on this programme, so got to be doing something to the chest - one of my weak areas. Smith bench after that, chest already slammed, 10, 6, 4, 4, finishing last two sets there on 100kg, then a bunch of standing cable fly things.<br />
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Biceps to follow, in the incline bench and cables. Up to 15kg DBs, so arm coming right, just want it to bloody GROW!!!<br />
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that is all from bicep tear recovery central.<br />
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almost all - Ness competed at Nationals 2 weeks ago, won open figure tall, her first national title, and then at the weekend just gone did the over 40s figure at North harbour and placed second, in pretty much a plain wrong call, but that's the way it goes in this mad sport. But one good thing about that, Ness WAS going to lay off the weights for a while and have a bit of a relax - do a boot camp in fact. First thing she did was txt our trainier and say, "fuck boot camp, give me some heavy weights".... all good! -
Hey Booboo, got a set of those flash scales that measure BF and water content of body. Is good as a guide only though - I have found that they usually measure about 3% more than when I get caliper measures from nutritionist. So that is good!! <br />
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Today legs day, SMASHED. Super set on leg press and then extensions, drop setted. so 6 heavy reps, then 15 lighter, then onto extensions and same again. Wondering how the walking will be going in a few hours!! Loving having Ness back. -
Boom shanka - spin today, Ness taking the class so I was back with the masses and almost killed myself I reckon. Was a great class, legs smashed from yesterday, so will be drilled tomorrow, hope I can walk!!!!<br />
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that is all.<br />
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Must get myself back onto those scales, although they can be a curse and a blessing! -
shoulders like boulders. If training stays like this for the next few months at any rate. lat raises supersetted with cable lat raises, arnold presses (I have never done those before, LOVE em), bent over cable thingies, and smith machine shrugs to finish off. Shoulders sore already, and don't talk to me about legs, ouch!
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chest big enough to eat off. If it's a small meal that is...<br />
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Chest today, enjoying the DB incline press. Did it second up today after the Smith presses (meant to do it this way, but Smith machine being used the last couple of weeks). Anyway, managed to press the 36kilos DBs. They suck though as they are those big rubber jubber jobbies, and they almost bounce when they hit at the top of the press. All good though.<br />
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We're doing a ride around Rotorua next Sunday I think it is, 42 odd K. That'll be my first ride for the 'season'. Got a bike on the weekend from a mate, was 'rusitng away' in his sisters garage, a Canondale something or other, looks cool, about circa 1990s, so I'll be a retro rider. Still light as a feather. Just wonder how many drugs I'm meant to take to be a tour de France rider....!! -
another leg demolition job this morning. chest demo'd from yesterday, legs were still a little wobbly from Saturday Deadlifts. All Good though, can't wait until we start cycling too... <br />
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Ness going to be getting two leg workouts a week shortly, so my double day will probably be chest or shoulders, along with of course biceps, as I have the bay bicep on the right arm...!!<br />
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Tomorrow, Shoulders like boulders day, I can't wait, more arnold presses, might up the weight a bit too, glided through my 6s last week. <br />
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Weight, no idea, might check it out tomorrow after the gym if I remember! -
Bugger, forgot to weigh in this morning, feeling leaner though, so that's half the battle, bugger the scales!<br />
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Arnold press - upped to 27kg DBs for the last set of 6, 25s for the other 3 sets. Loving it, 2 more weeks I think on this programme.<br />
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And on this fine summer day, that is all. -
90.4 and 12.6%.<br />
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BUgger, still wanted to be below that 90 mark as per last weigh in, BF% down .3 though, so that means lean mass added, not blubber.<br />
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Looks like I'll have to lower the calories to start that long haul back to competition weight... (80.5)...<br />
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A half a spin class today, and bicep work, along with 'cross eyed leg press'... Half the class as gym put out a spin bike with cleats for me, and my cleats didn't match, so wandered off and did a few bicep exercises before wandering back into the class and jumping onto a spare bike of someone who did not turn up! <br />
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Cross eyed leg press. Single leg press, but your foot goes to the OPPOSITE foot plate - up near the top. Ugly exercise, you won't be piling on the weight as the pressure on your crooked body is pretty ugly. Targets the outer sweep of your quad though, and also gets into the glutes.<br />
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Don' know the real name of the exercise, but that name seems to fit, aim for one foot plate and get the other...!! -
so the Mrs cycled to Waihi yesterday, I drove over, parked the car and started cycling back to Whangamata to meet her. So she got a 30k cycle, and I ended up with a 20k cycle. Got little warm up for the Rotorua ccycle thing we're going to do this Sunday, 42 k around the lake.<br />
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TOday's gym was back day, nice one, Dead lifts, back a bit sore from the cycle I guess, so didn't go as heavy as usual, and instead of pulldowns, threw in some wide grip pullups, and managed them OK, only five before the bicep on the inside elbow would tell me to fark off, but a start. Last rep on each would hang and hold with arms at right angle from shoudlers in a half pullup. So getting strength back, slowly! -
Round the Lakes cycle in Rotorua today, one lap, 42 odd K. Rode with Ness and we did it in about 1:28. Great fun, heard one crash behind us, saw an almost bike v camper van head on, but otherwise pretty unscathed. Not a very hilly course, which was almost disappointing, as when there were hills, we just monstered them - Whangamata great training for that, it was like the other riders were on a treadmill going backwards!! Loved it. Looking forward to next time we do another short course, will head at on my tod next time and see how fast I can go, was well within myself on this one!<br />
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Ness is hammered though in bed asleep not feeling the flashest. Lots of sun and fun though, Ness 12th chick overall in the 42k, not a bad effort for one training ride last week Whangamata to waihi, 28k!! -
Ouch and not ouch. Visit to nutritionist today, and my first weigh in / measure since a loooooong time ago - probably pre the June 30 Waikato show in 2012. Anyway, [b]weight was 92.5[/b], and [b]bodyfat 10.7[/b]. So weight more than I would have wanted, but thanks to the carb up for the cycle in the weekend we'd both be holding fluid at the moment (Ness's weight was up too, but this morning was down a couple of KG)! Lean body mass is 82.5 kg, so that is 2 kilos over what I need to weigh in at on competition days. So interesting facts and figures.<br />
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Where to from here? Well back on the bandwagon, no more cookie times for me! Apart from on treat days which will now be a weekly event, as opposed to whenever the hell I feel like it... So first target is to get below 90 and into the mid 80s so when the lean down comes along in few months I'm not having to do it hard! <br />
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Training today was legs, last one before we start our new programme where Ness does legs twice a week, and I crank chest / biceps through two workouts a week. Bring it on, can't wait. Over. -
spin this morning. Cracker class, legs already smashed to pieces by last nights ride and the previous days weights and probably still Sundays 42 ride. AT any rate, all systems go, and now tonight for the 2nd chest session of the week - starting the new programme's regime a week early - exciting times.<br />
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Weight this monring on scales 89.9, yay, 3 days clean eating and the scales come down. At the same time stupid scales, had my BF% at 14.9, so even when you take the 3 off, puts me at 11.9, as opposed to the calipers 10.7! But really, who cares, feeling tighter, all systems are go! -
Are those stupid scales similar to what I was using Bart? Like stand on em and it magically reads body fat %.<br />
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If theres a common discrepancy to calipers then that gives me a bit of comfort as I think I'm a couple of % lower than what it tells me. Not that those numbers mean alot to me but just out of interest -
yup thse are the ones - mine vary up to 2 or 3 percent a day (it depends how hydrated you are), when I weight myself lots I found in the past. Usually about 3 percent though above what the calipers tell me I have found. That is until I'm hitting my comp weight, then I think it's pretty sport on!
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SO THursday last was 2nd chest day - wicked, felt puffed up like a blower fish at the end. Then on Friday was back day, another good - strapped onto the rop for seated rows (using a rope at the moment instead of handles), and with the grip not giving away and fingers not killing you over the last few reps, MUCH better results and back killed.<br />
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Theeeeen, Saturday Ness did her second legs, I did a treadmill / cycle bore 40 minute gig.<br />
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Sunday, the big one, cycled to Waihi and back. Those hill are killer on the way over. 4k for the hardest climb, the other 2 'big' climbs 1.5. But they're nothing compared to the 4! Coming back, a breeze in comparison. Total ride after adding on<br />
the old pub road' at then end just over 70k in just around 3 hours. Our half of the Taupo ride should be a breeze after that....<br />
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This morning first day of the new programme, chest day, and K-Pow. Awesome 0 Dazza out done himself once again. Dumbell press drop sets. 6 reps, then 8 reps, then 12 reps, a killer, and if I thought I had been puffed up after last Thursday, this time I about 2000PSI in each pec!!<br />
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then some DB preacher curls, tough on the dodgy arm, but managing through it, followed by some cable curls. And that, was that,
