Long Range Sniper - 2013 bodybuilding, your time starts, 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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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 />
[/quote]<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! -
most of my mates are trained up now - usually just do it for a tease now, so that's all good.<br />
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Sooo, a week gone by. Counties BB comp last week, that lit a fire in the belly, ready to get back on stage NOW!!<br />
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However, if I don't stop eating the bananana lollies off the judges tables I never will!! Weight on Tuesday back to 90.3 but BF% was down to 11 I think it was. Regardless, a bit of 'wobbly eating and the scales tell you!<br />
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Training on new programme good this week, legs wrecked, just for a change. painting going great guns, but don't know if I'll be sticking with it - still early days, so we will see! -
Bart, any advice about tight/sore abductors? I've been getting more flexible and getting lower on front and back squats - seem to have hit a sticking point and I've worked out its an abductor/hip thingy problem. Worst when doing front squats and trying to keep the torso upright.<br />
Any tips about good stretches or supplementary exercises would be awesome. I'll be asking my PT but keen to see what the fern Trashheap says!<br />
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Going to ask Kirwan as well, just in case this is something that a lot of people encounter in Xfit. -
Sooooo, stretches - have always been very flexable even when a fat bastaard, so I am the last person to ask about that sorry! Just do lots of stretches!<br />
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Nick, yup, does not take the body long to show sugar effects. I usuallu get Yoda face!<br />
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Training carries on as per normal, has been good, hard work and with the painting gig, on my feet and moving all day, weight has been peeling off. 86.5 this morning, 11% bodyfat. That BF though goes up and down more to do with water than anything I reckon - last week sometime I was 87.something, and the BF was 14 odd. But so long as it keeps going down, all will be good!! <br />
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Body has certainly changed in the last year since the operation (I think it's been ab out 11 months). Bigger across the chest and traps, now that the waist is starting to shrink again, my 'V' is much more pronounced, so all is going well, apart from one short arse bicep!!<br />
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Over.
