Long Range Sniper - 2013 bodybuilding, your time starts, NOW...
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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!
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chasing sheep and goats and cattle around paddocks yesterday afternoon being my cardio for yesterday!<br />
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Today was shoulders day, tired again, good tough workout.<br />
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training with the rugby heads tonight. Be interesting to see how it goes, training 2, what will the numbers bring? -
Back again today, Deadlifts not quite so draining, still kept the weight at 155 though, will up it over the next two weeks and see how it goes. Good back day this one though, enjoying it. Also managed to whack out 3 sets of 8 overhand wide pullups. bicep getting betterer and betterer. Just like my English.<br />
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Rugby training last night, the jog to the Moana Point stairs (10 minutes), then 5 laps of stairs up one set, down the ones on the other side of the hill, jog around the bottom of the hill, and repeat. Then split into two teams and races up the 108 fllight. First race the Hutty Sharks winning by .2 of a second (yes, that close), and the second leg, where they had to stand on every step, the Hutty Sharks won again, beating Mia's Bulls by a huge 3 seconds. Was bloody funny watching them trying to keep the legs moving at high speed for 108 steps!! Good training. -
swoooosh. Monday! <br />
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Friday - nothing - Ness her elbow operation, so lots of hurrying up and waiting!<br />
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Saturday - chest / biceps. Crazy not having partner sucked. Just weird, but still cranked through and chest as sore as buggery today, so was a good workout.<br />
Sunday - legs. With no Ness I upped the weights across the board and paying for it today. Good though, enjoyed it muchly!<br />
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Today, no weights day - hoorah! -
Tuesday, today was HARD. Internal alarm clock buzzed at 5:00, 5:15, 5:20, 5:30, 5:34 and then I decided to slip out of bed trying to leave Ness asleep. Then got to gym and training buddy Ness had organsed, a newby lass just starting out on weights did not show. Which is good, as it would have extended the workout showing her how to do things etc.<br />
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Soo after all that, shoulders, and a good blast, sore as buggery now! So defo a good one.
