Long Range Sniper - 2013 bodybuilding, your time starts, NOW...
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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. -
shoulders today - first of the new programme, a goody too. And seated shoulder press back on the menu after talking about it last week on one of these threads! 3 sets of 8 reps. last set of 8 at 70kg, so happy with that, last rep was a real gravity battle!
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What's today - Friday? So yesterday morning was Spin, sweated up the usual 44 gallon drum full,and then headed to Tauranga for Ness to see specialist about here chronic tennis elbow. Been OK'd for opp months ago, but have now tried everything but voodoo to get it right, so under the knife On March 8. Trim the shitty tendon strands, rough up the bone that it attaches too, and then let it heal. Reckonsd full movement is pretty quick, ten days of R&R while op wound heals, then 4-6 weeks for pain (depending on thresh-hold). SO I'm picking things like side raises and front raises will be a while away, but shoulder press and bench press and the nigger exercises will be back on the menu within 4 weeks.<br />
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So, that was yesterday, today, back, new ramp, so hard out - and deadlifts were back on the menu. SO 8x135 8x145 5x155 6x155. I think I'll be feeling this in hammys and butt tomorrow!! -
hmmm 'bigger' exercises!!?<br />
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whoopsie! -
So chest yesterday morning, and incline dumbell press, one arm at a time. An unco exercise to start with, but my chest is telling me all about it today. Ended up easier to balance pressing one side at a time if you held the non moving arm in the 'up' position, as opposed to down on the chest. Anyway, 3 sets of those, 8 each arm, finished on the 30kg dumbells.<br />
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This morning legs again, the workout that I do when I am not doing my legs... Smith box squats, lots of extensions, hammy curls and calves. Legs drained to match my chest!<br />
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And bonus, bloke at the gym came up yesterday and said I am looking much bigger in my chest and shoulders. So that's good news, things must be working. Just be interesting to see what happens when I peel off ten kilos to get into fighting trim. -
I had a programme with one handed dumbbell exercises on a swiss ball - it was brutal. Heaps of core work to stay locked in place, esp when you are struggling with the last couple of reps on a heavy weight. Fark, 10kg to drop!!? that is a heaps. I guess managing that process is all about losing as little muscle mass as possible? Won't be enough fat on you to fry a bloody egg!
