Long Range Sniper - 2013 bodybuilding, your time starts, NOW...
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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. -
wow, lacking on the update front, and lacking a little on the motivation for some reason, but have been cracking on with the weights, cardio taking a back seat!<br />
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Ahh, nothing much to report, 180kg deadlift, 2 reps and 6 inches...! Most I have done for a while that is for sure. Might try more next ramp out.<br />
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Rugby training been going well, amazing though some of these guys can't do press ups. For fucks sake, PRESS UPS. One big lock / prop has the upper body strength of a new born baby, amazing. -
[quote name='BartMan' timestamp='1361392685' post='345528']<br />
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Wednesday, that was just yesterday, seems like a million years ago! Walked yesterday morning with Ness, and then back last night. Loving the sore shoulders and traps after this shoulder workout. Deadlifts are just the worlds best exercise!<br />
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I'm starting to think Front squats give them a good run for their money!! Both are awesome though. It's like having to choose between these two sisters...<br />
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managed a 190 for 1 rep yesterday during back workout. OK, it was meant to be a set of 6, but I added a warm up set of 10 at 100 to start DLs, I thought that I might have a play at the end. Still 3 good work sets between warm up and play! And then chin ups after deadlifts had my best session ever. 3 sets of 8, text book wide grip over hand, was a machine. Was bizarre, thought I would be whacked after the deadlifts. Have been reading about muscle potentiation, where if you do one exercise before another, the second exercise will be stronger than normal. heavy DL and chins????<br />
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Shoulders this morning instead of normal chest, as triceps still blitzed from yesterday. Now shoulders blitzed also...!!!! So two good days. -
Sunday - cycled to Pauanui, had a coffee and scone. Cycled back. 78 odd kilometres, 3 x BIG hills. 4k, 2k, and another that I did not check my speedo thing for! Then did some paddle boarding in the harbour for an hour in the afternoon, that was fun.<br />
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Gym this AM, chest and biceps, feel like a puffer fish! All systems go. -
First proper leg workout for ages today. A quickie, but a painful one.<br />
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Built for quads mainly (Ness got two leg workouts a week, one focus on quads, one on hams.<br />
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So was a tripple set - leg press 8, squat jumps 15, walking DB lunges 30. Four times, and then calves on the leg press. Only about half an hour, but my legs telling me about it now!! -
[quote name='BartMan' timestamp='1363034880' post='351302']<br />
First proper leg workout for ages today. A quickie, but a painful one.<br />
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Built for quads mainly (Ness got two leg workouts a week, one focus on quads, one on hams.<br />
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[b]So was a tripple set - leg press 8, squat jumps 15, walking DB lunges 30. Four times, and then calves on the leg press. [/b] Only about half an hour, but my legs telling me about it now!!<br />
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I got a leg spasm just reading that. Nothing like smashing ya legs!!<br />
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How is the bicep going? I saw pics of Ness's elbow on crackbook, I bet she is ready to throw some tin around!! -
my legs are ceasing up as the afternoon wears on! Think I might join in with rugby training tonight and try and run it out before the real stiuffness hits!<br />
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She is back training already, no biceps yet, but pretty much all else is good, and no pain, she's loving it! <br />
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My bicep pretty much as good as gold, just tires out quciker and gets that 'last few reps' pain well in advance of the left arm. But that getting less and less as time goes by. Time heals all, and a good surgeon!! -
well that didn't work, legs sore as buggery. But then It was a good session at training. Out to 22 and back to goal line, back to 22 - (shuttle), as fast as you can. ON the last shuttle then jog through the length of the field to goal line, and do again. Rince and repeat five times and that is 1. So ran through that with the backs to start as coach took forwards for scrums and lineouts. So we managed 4 sets. Then swapped with forwards coming to me and backs to coach. We did 3 sets, with a variation at one end, shortend the cones to 10 metres, and shuttled 5 times, but down and ups, so chest to the ground at each cone. Other end the 3x22 shuttles. Good drill, should take 1 minute for each rep. 15 seconds of shuttling, 30 seconds to jog through to other end, and 15 seconds rest. By the last forward set we were getting to the line and turning and going! Press up contest continues - everyone heaps stronger, best now 80 by a forward, 65 by a back. This is at the END of training where they have already done a shed load of press ups.!<br />
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This morning shoulder workout. Arnold Press and Smtih press being the main mavoemetns with shit loads of cable and DB side raises. Whole body in ouch mnode! -
spin this morning, legs crippled, stairs just murder, walking a challenge! Rugby training tonight, boyus have their first game this weekend, going to be hot as buggery! So lighter training run tonight, I'll run with them again, might loosen me up. But probably not.
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Sunday, bloody sunday. Sore today, Friday was a day of rest, Saturday back day. Last day of deallifts before our new programme (so there might be more again, don't know yet, anyway)...<br />
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So deadlifts awesome. Did a warmup 10x100, then work sets (super setted with close grip pulldowns), 8x130, 8x130, 6x160, and then 1x200. Stoked, first time I have maxed out for a long time, and the first time have had DL or squatted 200 for probably 15 or so years! Funny though, took 2 attempts at the 200, first attempt did not even shift the bar, so gave myself a mental serve (fuck sake, it;s only 10kg more than 190), and then did the sloooooow rep, 1 x200.<br />
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Chins afterwards again were awesome (for me), 8-9-8. <br />
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And today, SORE, lower back, upper back, legs. Must be one hell of a strain on the body!<br />
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Chest tomorrow, over and out. -
chest today, ouch ouch ouch. Forgot yesterday when doing the 1 rep DL, afterwards my pecs were SORE too! Go figure. So bench press SS with flat cable flies, incline DB press with Standing cable crossovers, and that's it! Biceps too, just curls and stuff!!
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nah, short and sharp at the moment - awesome. Rep ranges are low on the first of the superset, and high on the second exercise. so doing things like 6,6,6,6 bench, ss with 20,15,10,10 cable flies type thing!!<br />
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legs done this morning, same as last weeks workout, just heavier leg pressing, really enjoying low reps high weights at the moment! -
I am not dead!<br />
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Just a bit of a change in life at the moment - now house painting four days a week, and my normal internet geek work one day a week (Fridays). Also a shift on the horizon, but that is down the track. Anyway, so internet time a lot less now!<br />
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Training still conitnues on, started clean eating this last week. first time on the scales for ageeeeessssss.<br />
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91.7kg and 13.4%<br />
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so we'll see how that goes!<br />
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Painting a great change, working with a mate who has been in the business for years, so learning the ropes!
