Dissection Of The Funt
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<p>Turns out there was an Abs/Stretch class that happened at 0600 today, so I dragged myself out of bed at the crack of sparrow's to go to that.</p>
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<p>It helped that the instructor was Miss Thighmaster. Makes it hard to concentrate.</p>
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<p>Fucking hell I'm unfit. Particularly the lower abs. But it was pretty good workout for the core and will assist in other areas.</p> -
<p>Good man, take that motivation where you can bro!</p>
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<p>Damn right - she's awesome.</p>
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<p>Going back for Open Gym this afternoon to get lower body done. I've set a couple of basic goals for lifting: </p>
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<p>Deadlift 160kg - 1RM. Currently my 1RM is probably around 120kg but I haven't really pushed. Main issue here is grip strength.</p>
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<p>Squat 140kg - 1RM. Currently 1RM is 100kg. Maybe 105? Forget. Anyway, its a big of a struggle with my lower back issues. And this is going to be as close to a proper deep squat as I can. None of this "wobble your knees" shit like I see a few people doing.</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="584100" data-time="1464604864">
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<p>Throwing any mobility stuff in the mix bro? That'll pay off longer term as <strike>you hit your stride with the weights.</strike> you actually start lifting real mans weights</p>
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<p>I see my PT training other people on the sled, he loves the harness pull one way (obviously built pyramids in a past life!) then push the sled back the other way. Reckon I'll dodge that fucker as long as I can!</p>
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<p>Back to the gym this arv because I had free time. Lower body session:</p>
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<p>Chinups: 4, 3, 3, 2, 2, 1 - using 90 second rests after the first three sets, then dropped them to 60 seconds and 30 seconds.</p>
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<p>I include chins with every workout in order to get the grip strength back up, particularly for deadlifts. And I do them first because otherwise I'm too stuffed .</p>
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<p>Squats - 5 x 50kg warmup, 5 x 80kg, 2 x 100kg (wobbly), 4 x 100kg, 5 x 80kg - really need to build these up.</p>
<p>Deadlifts - 5 x 50kg warmup, 5 x 80kg, 5 x 100kg, 3 x 120kg (poor form), 5 x 100kg</p>
<p>Incline Leg Press - 5 x 160kg warmup, 5 x 250kg, 4 x 300kg, 3 x 300kg, 5 x 250kg</p>
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<p>Wallaby Ted's cousin after that.</p> -
<p>Could add in some weighted lunges to assist with legs and core bro. I've gone away from leg press to try and keep anything leg related engaging core or as part of a bigger movement (squat, deads, some type of olympic lift).</p>
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<p>Front squats or goblet squats are a mint leg and core combo. Really like goblet squats as a finisher and they are primo if you don't have mobility for a front squat rack position.</p>
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<p>Keep it up bro! </p> -
<p>Upper body this morning going for 5 x 5 on all weights:</p>
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<p>Chinups: 3, 3, 2, 2</p>
<p>Chest press: 6 x 20kg, 5 x 30kg x 4 sets - per arm.</p>
<p>Cable row: 5 x 55kg, 5 x 65kg, 5 x 75kg, 5 x 85kg x 2</p>
<p>Overhead dumbells: 5 x 17.5kg, 5 x 20kg, 5 x 22.5kg, 5 x 20kg, 5 x 20kg</p>
<p>Bent row: 5 x 35kg, 5 x 45kg, 5 x 55kg, 5 x 65kg, 5 x 70kg - barbell. Should really have started heavier. Noted for next time.</p>
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<p>To finish, I hooked up the double cable trainer, doing both a chest press (crossovers?) and reversing that to do back and shoulders.</p>
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<p>Not as draining as legs, but its fucking Monday.</p> -
<p>Lower body class tonight - 7 stations for a set time each, up to 12 reps or failure, whichever comes first. </p>
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<p>Deadlift - I did two 10 x 70kg sets of this in combination with the lunge station, and regretted it later when I ran out of puff. The lunges were 12.5kg dumbell extra weight, with rear foot on a half-ball, and I didn't rest enough.</p>
<p>Calf raises (12 x 55kg x 2 sets) combined with fitball hamstrung curls x 12, then rest.</p>
<p>Leg press - got on here, thinking it was about 250kg in weight, but had forgotten about the deck weight. So 295kg x 5 x 3 + 1 more at the end when time ran out.</p>
<p>Sled runs - Got 6 x 10m runs on the sled with 175kg loaded. Shit that is pain</p>
<p>Step ups - knee-high box, 10kg dumbell in each hand. Right foot first x 15, Left foot first x 15, then each x 10</p>
<p>Squats - sets of 10 with 45kg, 55kg, 60kg. Serious wobble at this point</p>
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<p>Did one more set of deadlifts at around 55kg, then one set of military press at 40kg while I was putting away weights, and that was me. Rooted.</p> -
<p>Gym session this morning - working into making it a bit more aerobic by taking shorter breaks. Max rest 60s between sets, a bit longer between exercises:</p>
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<p>Chin ups: 4, 2, 3, 2 - after the first set, did 10 box jumps (45cm) then each of the remaining were followed by 10 step ups.</p>
<p>Sled run: 20m (10 up, 10 back) with 130kg, then 150kg x 3</p>
<p>Waiter's Carry: 20m walk. Using a 20kg KB for this, right hand then left hand without a break, 30s rest, repeat. 3 sets total. I think my wrist wasn't in the right position to maximise forearms</p>
<p>Farmer's Carry: 20m walk with this, using 30kg dumbell then 40kg x 3</p>
<p>Chest Press: 30kg per arm - 8, 5, 3</p>
<p>Leg Press: 220kg x 10, 250kg x 10 - just to blow out some of the work I did on Tuesday.</p>
<p>Did a set of 10 box jumps at the end.</p>
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<p>I've put 1-2 kg so on, probably due to a bit of over-eating with all this exertion, but I can definitely feel the difference in terms of strength. The old muscle memory is good, and things (particularly legs) are firming up.</p>
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<p>I might have to start adding a short run on the days where I'm not lifting, to get a different kind of burn going. I don't want to be massive, just leaner - back to where I was a couple of years ago would be nice.</p>
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<p>Abs and stretch class tomorrow, and might see how I'm feeling for the Saturday Heavy Lifting class in the morning.</p>
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<p>Doing the classes is a lot more motivating, because there are multiple hot chicks around and I don't want to look like the fat, old man that I am I'm certainly more stuffed at the end of it.</p> -
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<p>Sheesh, hug it out already!!</p>