We shall rebuild him...
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[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!!
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[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. -
Hennie Mullers tonight.<br />
<br />
Start in the corner, run in a diagonal to the far corner, across the goal line, back diagonally to the other corner, then across the goal line to where I started. Then walk down the touch line to the end corner as my recovery then go again.<br />
<br />
I did 20 repeats. The first 6-8 were at a decent stride out, after that the fatigue kicked in. I was still able to stride out, and I got my second wind (which I was stoked with), but it was more of an endurance run rather than to much speed.<br />
<br />
The new brace I got on Tuesday is doing wonders. Its shifting the pain from the knee joint to the muscles which is good. Calves and hamstrings are feeling it, but thats good pain.<br />
<br />
Hennie mullers still suck though. -
The first couple of km are always hell as your body gets over what I call the anaerobic hump - once your lungs have woken up to the fact that they're stuck with this malarkey, they start becoming aerobically more efficient. The "second wind" you describe.<br />
<br />
Its a matter of getting up to that envelope and I still struggle with it running - first 2.5km sucks arse, but the rest of it smooths out. -
Hennies - LOVE EM. when I am in charge of the whistle that is...<br />
<br />
A drill from Australia from when I was there at 19 years of age, and that I still remember....<br />
<br />
PLain old laps of the field. No corner cutting. ten laps, 2 minutes to complete every lap. SO you do a lap in 1:30, rest for 30 seconds. Tight forwards target was 1:15, backs 1:05. AT the end of the season, could ace it every time. A good blow out, and only 20 minutes of hard work!!
