Long Range Sniper - 2013 bodybuilding, your time starts, NOW...
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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. -
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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!! -
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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! -
[quote name='BartMan' timestamp='1365673578' post='358693']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![/quote]<br />
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Plenty of forearm and shoulder work with that house painting <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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Good luck with the clean eating cycle. With the physical work in addition to the training you're going to be a hungry boy! -
woof! Not HARD work by any means, but different, and a lot more physical than sitting at a desk. Swinging around scafolds, ladders etc, all good. <br />
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weigh in this Monday was 88.9 and 11.4% down from 91.7 and 13.4. The BF% is defo just a guideline, as I got on the scales on Friday morning at 90 ish and 14.1%. But over the months so long as the % trends down, I am happy. Weight though, stoked, perhaps the 80.5 comp weight is not sooo far away after all... -
lol, you are the only person I know who sees dropping 8-9kg (and at 10-11% BF no less!) as no big deal!! But you've been there, done that, so you know how it works. I just find it amazing how much control you can have over your body with the right eating and training plans - trippy shit!
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It is pretty fuuny when you put it lije that, but second nature now, and defo the 'been there, done that' helps the mind a LOT. ANd part of training, learning to say 'no' when home owner comes out with smoko and their are 2.4 million chocolate biscuits on a plate. Black coffee please, and I'll have y banana and proetin shake! Would not hurt at the moment, but when push comes to shove in the weeks to come, it will, so easier to say no now, so no become the default answer.<br />
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Going to a comp this weekend, that'll set the mind on the right track!
