We shall rebuild him...
-
After a day off yesterday I got into the gym for a sunday sesh. Did a 5 round circuit with no scheduled breaks. Obviously there was the odd break, but I did try to minimise them.<br />
<br />
500 m warm up on tread mill.<br />
<br />
[b]5 rounds of the following with minimal rest:[/b]<br />
<br />
10 x negative chin ups (jump up, and then slowly lower myself down)<br />
10 x decline push ups<br />
10 x single left leg bench squats with a 20 kg strength bag - knee rehab<br />
10 x ez bicep curls @ 20kg + ez bar<br />
10 x BW Dips<br />
10 x Sit ups with a 20 kg plate<br />
10 x Push Press @ 50 kg,<br />
15 es mountain climers<br />
10 x DB Bench Press (weights for the 5 rounds: 37.5 es, 35, 32.5, 32.5, 32.5)<br />
10 x es DB row @ 37.5kg<br />
<br />
It took me 37 minutes to do the 5 rounds. Got a really good sweat up and a bit of pain.<br />
<br />
To finish off I did 5 x 30 min hill sprints on the hill next to the gym. Recovery was the walk back down the hill, which also doubled has probably the hardest part. Ended up spewing on the walk down after the 5th hill sprint.<br />
<br />
Great blow out for a Sunday morning extra's session. With my limited ability of being able to do a heap of cardio I have to go to these upper body circuit types of sessions for the time being as a top up. -
Well it looks like I've lost my training partner as he's started working night shift. Because of it I changed my training programme last night for my chest and tricep session. Introduced Supersets with 30 - 45 second rests in between sets.<br />
<br />
Warm up:<br />
3 sets of: 10 x decline press ups, 10 x flat press ups, 10 x incline press up<br />
<br />
Dips:<br />
10 x BW<br />
10 x BW + 5kg<br />
10 x BW + 5kg<br />
10 x BW + 5kg<br />
<br />
Incline Bench Press: Supersetted with 10 x 32.5kg DB over head extension to stretch out the chest<br />
10 x 50 kg<br />
10 x 55 kg<br />
8 x 57.5 kg + 3 x 55 kg<br />
8 x 57.5 kg + 3 x 55 kg<br />
8 x 55kg + 4 x 50 kg<br />
<br />
BB flat bench press: Super setted with 10 x DB bench flies (2sets at 12.5 kg, 2 sets at 10 kg)<br />
15 x 60 kg<br />
8 x 70 kg - 6 x 65 kg, 4 x 60<br />
6 x 70 kg - 4 x 65, 4 x 60<br />
6 x 72.5 kg - 4 x 67.5 kg - 3 x 60 kg<br />
5 x 60 kg - 12 x 40 kg<br />
<br />
4 x 10 Close Grip Flat bench @ 40 Kg:<br />
<br />
super setted with DB Kick backs (These sucked)<br />
10 x 5kg es<br />
7 x 5 kg es + 3 x 4 kg es<br />
6 x 5 kg es + 4 x 4 kg es<br />
5 x 5kg es + 5 x 4 kg es<br />
<br />
Cable Cross overs: Trisetted with 15 es x 15 kg plate russian twists & 25 es bicycle crunches<br />
10 x 30 kg es<br />
10 x 30 kg es<br />
10 x 33 kg es<br />
10 x 33 kg es<br />
<br />
Did the above workout in 50 minutes from my first press up to last bicycle crunches. I was surprised with how quickly I just seemed to die. I hit failure pretty much on every set. Wasn't te heaviest of sessions, but the muscles still walked away buggered. I had the bar's set up with 2.5kgs on each side so once I failed i could quickly knock a plate off each side and keep on going to hit the reps.<br />
<br />
I then finished the session off with some knee rehab.<br />
<br />
Today ended up being a rest day. I went along to team training with the intention to do some intervals, but after a bit of jogging around I scratched it as it wasn't feeling right. -
With today ending up being a rest day I woke up about 6am wide awake. So I headed to the gym to do a leg and bicep session.<br />
<br />
DB Walking Lunges - 5 es forward, 5 es back<br />
20kg es<br />
22.5 es<br />
25 es<br />
<br />
Bench Squats<br />
10x 60kg<br />
10 x 80kg<br />
10 x 100<br />
10 x 110<br />
10 x 120<br />
<br />
Single leg bridges for rehab<br />
<br />
Standing EZ bar bicep curls<br />
10 x 20 + bar<br />
10 x 25 + bar<br />
10 x 27.5 + bar<br />
10 x 27.5 + bar<br />
<br />
Single arm DB bicep curls on the ez bar bicep curl seat/bench thing<br />
12.5 kg x 15 es/ 12 es/ 10 es<br />
<br />
Cable over hand bicep curls<br />
20 x 30kg<br />
20 x 33kg<br />
20 x 33<br />
20 x 33 -
Shoulders tonight. Tweaked my back second exercise in which sucked. The body was still tight from this mornings session. It might take a month or so to get used to multiple gym sessions in a day. Was able to push through it, however wasn't abe to do my flies which was annoying.<br />
<br />
[b]Cable Wood chops. High to low [/b]<br />
10 x 48 kg es<br />
10 x 54 kg es<br />
10 x 54 kg es<br />
10 x 54 kg es<br />
<br />
[b]Super setted with Cable Wood Chops low to high[/b]<br />
10 x 48 kg es<br />
10 x 48 kg es<br />
10 x 48 kg es<br />
10 x 48 kg es<br />
<br />
[b]DB Arnold Press[/b]<br />
10 x 20 kg es<br />
10 x 20 kg es<br />
3 x 20 kg es - 7 x 17.5 kg es<br />
3 x 20 kg es - 2 x 17.5 kg es - 3 x 15 kg es - 3 x 15 kg es<br />
<br />
[b]Seated DB Shoulder Press[/b]<br />
13 x 20 kg es<br />
11 x 20 kg es<br />
7 x 20 kg - 4 x 15 kg es<br />
6 x 20 kg - 4 x 15 kg es<br />
<br />
[b]Standing Barbell Bradford Press - Drop set[/b]<br />
7 x 40 kg - 5 x 35 kg - 4 x 30 kg<br />
6 x 40 kg - 4 x 35 kg - 4 x 30 kg<br />
5 x 40 kg - 3 x 35 kg - 4 x 30 kg<br />
3 x 40 kg - 8 x 30 kg<br />
20 x 20 kg<br />
20 x 20 kg -
[quote name='Chubby13' timestamp='1359062611' post='339463']<br />
Fancy name I found on Wikipedia for the over head press which you start with the bar in front of you, push it up, lower behind you head then press it back to the starting position<br />
[/quote]<br />
<br />
I've been finishing my standing press workouts with that exercise. Just using the bar. Great way to finish off - got to be careful as you tire so you don't smack your head! -
MUCH BETTER name than "over head press which you start with the bar in front of you, push it up, lower behind you head then press it back to the starting position"... <br />
<br />
Mr New Zealand physique does an exercise in the smith machine where he basically brings the bar down to the top of his head. So there is zero rest, tension always on your shoulders. I call it Mateo press, or suicide press! It's a goodie, but best to do it in the smith!! -
Yeah I hate those 3 sentence descriptions of exercises!!
-
[u][b]Back session tonight: [/b][/u] 45-50 minutes<br />
<br />
5 sets of 6 reps [b]BW Dips. [/b]<br />
5 x 10 es [b]DB Bent over row [/b](47.5, 50, 50, 50, 50<br />
5 x 10 [b]Barbell Standing Upright row /b<br />
5 x 10 [b]Barbell Good mornings[/b] (45, 47.5, 50, 55, 57.5)<br />
5 x 10 [b]Dead lifts[/b] (60, 80, 100, 110, 110)<br />
<br />
Finished the session off with 15 mins of knee rehab -
Another Sunday Funday Circuit. Slept in a little bit so didn't get into the gym until 11.30. Have to say the extra heat, plus the additions to my circuit made the session a lot harder than last week.<br />
<br />
Warm up:<br />
5 minutes on the rower for 1200m.<br />
<br />
Each round was:<br />
<br />
10 x BW Jumping Chins<br />
10 x Decline Push Ups<br />
10 x EZ Bicep Curls - 25 kg + bar<br />
10 x BW Dips + 5 kg<br />
10 x Standing Push Press - 60 kg BB<br />
10 x Crunches with a 20 kg plate<br />
25 es x Bicycle Crunches<br />
10 es x Mountain Climbers<br />
10 es x DB Bent over row - 37.5 kg<br />
10 x DB Bench Press - 35 kg es<br />
2 x 45 m Hill Sprint - The recovery portion of the run was the walk back down<br />
<br />
I did the above circuit 5 times with the only set rest being the walk down the hills. The walk down was a combination of needing the recovery and the fact that I still can't run or jog down steep hills. It took me 57 minutes to do the 5 rounds of which Ild estimate 45-50 minutes of that was work. It absolutely wrecked me. The first two rounds went well and I tried to knock them out as quick as possible. I spewed up after the hill sprints in the 3rd round, After which the session just got tougher. I found that I could knock out the jumping chins through to the mountain climbers pretty quick in most rounds, but started to struggle in the later rounds come the bent over rows. The hill sprints and the push presses the hardest and most draining.<br />
<br />
It was a good session though. Glad I only do it once a week. -
[u][b]Chest and Triceps today:[/b][/u]<br />
<br />
3 sets of [b]10 x Decline Press Up - 10 x Flat Press Ups - 10 x Incline Press Up triset[/b]<br />
Superset with<br />
3 x 10 [b]Single leg bridges [/b](go up on two legs, then shift to only left leg)<br />
<br />
[b]Dips - super set with single left leg bridges[/b]<br />
10 x BW + 15 kg<br />
10 x BW + 20 kg<br />
10 x BW + 25 kg<br />
<br />
[b]BB Flat Bench - first three sets superset with diamond press ups[/b]<br />
10 x 60 kg<br />
10 x 80 kg<br />
8 x 90 kg + 2 negatives<br />
7 x 100 kg + 4 negatives<br />
6 x 100 kg + 3 negatives<br />
<br />
[b]BB Close Grip bench Super Setted with 3 x 10 es Tricep Kick Backs @ 5 kgs[/b]<br />
15 x 50 kg<br />
12 x 50 kg + 3 negatives<br />
10 x 50 kg + 5 negatives<br />
<br />
[b]Incline Bench Press[/b]<br />
15 x 50 kg<br />
12 x 60 kg + 3 negatives<br />
10 x 65 kg + 3 negatives<br />
10 x 65 kg + 2 negatives<br />
<br />
[b]Super Set with Seated Fly Machine[/b]<br />
12 x 48 kg<br />
10 x 60 kg<br />
10 x 60 kg<br />
8 x 60 kg<br />
<br />
[b]Standing EZ Bar Tricep Extensions[/b]<br />
12 x Bar + 20 kg<br />
12 x Bar + 25 kg<br />
10 x Bar + 25 kg<br />
8 x Bar + 25 kg<br />
<br />
[b]5 Minutes of Bridges: - No resting until the 5 minutes is up[/b]<br />
1 min Front - 1 min Right - 1 min Front - 1 min Left - 1 min Front -
Intervals tonight. <br />
<br />
Warm up<br />
<br />
10 x 200m every 2 mins<br />
<br />
3 min rest<br />
<br />
10 x 150m every 90 seconds<br />
<br />
3 min rest<br />
<br />
10 x 100m every 1 min<br />
<br />
3 min rest<br />
<br />
10 x 50m every 30 seconds<br />
<br />
Warm down and stretch -
Shoulders and legs today.<br />
<br />
Went to the gym planning on doing my normal Shoulders session, but with my training partner being majorly late I decided to switch my session up a bit and add my legs to it. No sooner did I finish my leg portion of the work out my trainer partner turns up and I ended up joining in and doing our normal shoulders session with him. This resulted in the session being about 90 mins, but it knocks out my weekly squats so its money in the bank.<br />
<br />
[b]Cable wood chops high to low[/b]<br />
10 x 54 kg<br />
10 x 54 kg<br />
10 x 54 kg<br />
10 x 57 kg<br />
<br />
[b]Super Set with Cable wood Chops low to high[/b]<br />
10 x 48 kg<br />
10 x 48 kg<br />
10 x 54 kg<br />
10 x 51 kg<br />
<br />
[b]Box Squats[/b]<br />
10 x 60 kg<br />
10 x 90 kg<br />
10 x 110 kg<br />
10 x 120 kg<br />
10 x 120 kg<br />
<br />
[b]Push Press[/b]<br />
10 x 60 kg<br />
10 x 70 kg<br />
10 x 80 kg<br />
10 x 80 kg<br />
<br />
[b]Standing Arnold Press[/b]<br />
10 x 22.5 kg es<br />
10 x 22.5 kg es<br />
7 x 20 kg es - 4 x 17.5 kg es<br />
5 x 17.5 kg es - 4 x 15 kg es<br />
<br />
[b]Single Left leg hamstring curls[/b]<br />
10 x 21 kg<br />
10 x 21 kg<br />
10 x 21 kg<br />
10 x 21 kg<br />
<br />
[b]Seated DB Shoulder Press[/b]<br />
7 x 22.5 kg es + 5 negatives<br />
9 x 22.5 kg es + 3 negatives<br />
6 x 27.5 kg es + 4 negatives<br />
<br />
[b]DB Bench Press[/b]<br />
10 x 37.5 kg es<br />
10 x 42.5 kg es<br />
6 x 50 kg es<br />
<br />
[b]Bradford Press[/b]<br />
8 x 40 kg + 2 Spots<br />
7 x 40 kg + 3 Spots<br />
6 x 40 kg + 4 Spots<br />
25 x 20 kg<br />
25 x 20 kg<br />
25 x 20 kg<br />
<br />
[b]Single Left Leg Hamstring Curl Negatives[/b]<br />
10 x 30 kg<br />
10 x 30 kg<br />
10 x 30 kg<br />
<br />
As a change it wasn't the most intense workout, with longer rest periods than what I've been doing, but I think the body appreciated it. Still pushed some good weights though.