Leeroid Posted November 10, 2013 Report Share Posted November 10, 2013 Is your hip algood? Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted November 10, 2013 Author Report Share Posted November 10, 2013 Is your hip algood?Seems to be.... If I draw a line on to line my feet up too don't have any pain feels awkard when setting up though.New physio has been a lot of help having a lot of work done to my RT band which has helped a lot. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted November 11, 2013 Author Report Share Posted November 11, 2013 Chest & TrisDumbell Flat Press 30kgx12, 40kgx12x4Dumbell Incline Press 36kgx12x4Cable Flies 16x3CGPB 60kgx12, 80kgx12, 100kgx7,6,5Single Arm ExtensionsWas a bit of a random workout catching up with an old friend, was a bit pressed for time though. Training in Te Awamutu at the events centre, the gym has had an up grade with a lot of hammer strenght equipment. A lot of money must have been spent the layout is wicked. Definitely got to be the best gym in Te Awamutu by a longshot, the prices are reasonable also, going to film some squats there this weekend. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted November 11, 2013 Report Share Posted November 11, 2013 I love using hammer strengh gear cool photo dude Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted November 11, 2013 Report Share Posted November 11, 2013 Oooh, nice! Petrolheads can keep their fast cars. Nothing's sexier than a shiny new black squat rack. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted November 11, 2013 Author Report Share Posted November 11, 2013 Oooh, nice! Petrolheads can keep their fast cars. Nothing's sexier than a shiny new black squat rack.Yip looking forward to breaking it in on the weekend!Back & BicepsBW Pull-ups 12,12,12,11,8DB Rows 46kgx16, 55kgx12,12,12,12Cable Row 3 setsSeated DB curls 18kgx12x4Hammer Curls 22kgx12x4 Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted November 13, 2013 Author Report Share Posted November 13, 2013 Quads & HamstringsSquats 60kgx20, 80kgx12, 100kgx10, 120kgx8x3 (Paused squats)Hack Squats 1PPSx20, 2PPSx12x4Stiffleg Deadlift 2" defict 70kgx16, 80kgx14x4Single Leg Seat Hamstring Curl 4 setsWorkout was a bit rushed abit of a deload type of training. New approach is to train legs lighter with high intensity during the week then a heavy session in the weekend. The lighter session focusing on form, ROM, flexiblity and active recovery. Session was followed by form rolling RT bands and trigger point releasing glutes. Brought a thetracane yesterday online so I can do some trigger point release on my back, traps and shoulders which are really tight causing me to strain my traps. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted November 17, 2013 Author Report Share Posted November 17, 2013 Here's today first working set. Did 5 reps at 170kg for the gymnation challenge, followed by 7 reps at 180kg with straps.Hips are feeling good with all the rehab work followed squats with deadlifts 140kgx5x7 double over hand to help improve trap imbalance. http://www.youtube.com/watch?v=WmFlBseIiHIfeature=youtu.be Quote Link to comment Share on other sites More sharing options...
rapz Posted November 17, 2013 Report Share Posted November 17, 2013 damn good grind bro! think i would have asked for the spotter lol Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted November 17, 2013 Author Report Share Posted November 17, 2013 damn good grind bro! think i would have asked for the spotter lolThe fourth rep as a crazy grind, warm-up wasn't as good as it could have been. Next time 180kg I think! Quote Link to comment Share on other sites More sharing options...
Leeroid Posted November 17, 2013 Report Share Posted November 17, 2013 Mate, that was a grinder and a half lol. Good shit Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted November 30, 2013 Author Report Share Posted November 30, 2013 Did the Deadlift and Bench for the Gymnation Challenge today with Leeroid. Pretty much broke me feeling it now. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted December 8, 2013 Author Report Share Posted December 8, 2013 Sunday - Deadlifts & BackDeadlifts 60kgx12, 100kgx12, 150kgx5x6BW Pull-ups 12,12,12,10Static double overhand barbell hold 140kgx30 secs x 3 Wanting to strengthen grip so can pull heavier with double overhand, won't be using mixed grip when training until shoulder/trap imbalance is resolved. When to heavy for double over hand will just use straps. Monday - Chest & Triceps (international Chest Day)Flat dumbbell press 28kgx16, 32kgx14, 36kgx12, 40kgx10x3Isolaterial hammerstrength incline press 1ppsx20, 1.5ppsx12x4Pec-deck flies 70kgx12x4CGBP 60kgx16, 80kgx12, 90kgx10x2Tricep cable extensions 4 sets Got of a bit of a bender this weekend with the work do being this weekend so deadlifts on Sunday are going to be a mission! On second week of Shieko for squats and week 7 of the straggered deadlift program, not sure what program I will do for deadlifts after the 10 weeks might do a full shieko program if I can get away with 2 hour gym sessions. B.W. 98.1KGMacros: 600g Carbohydrates, 280g Protein, 130g Fat 4690 Caloires Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted December 15, 2013 Author Report Share Posted December 15, 2013 Sunday - DeadliftsDeadlifts 70kgx12, 110kgx12, 150x6x2, 180x5x4Pull-ups BW 10,10,10,8 Was feeling a bit under the weather for this workout had the work do the night before and was quite the blender. Bacardi 151 was the drink of choice, tasted like sanitizer! Woke up in the morning with a massive headache and sore as throat. Throat is still sore making it hard to eat. Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted December 18, 2013 Report Share Posted December 18, 2013 work do the night before and was quite the blender. Woke up in the morning with a massive headache and sore as throat think you got date raped there cuz. any cheeky smiles from work mates ? Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted December 18, 2013 Author Report Share Posted December 18, 2013 work do the night before and was quite the blender. Woke up in the morning with a massive headache and sore as throat think you got date raped there cuz. any cheeky smiles from work mates ?Haha don't think so ae. When to town and hooked up with some random that must had some throat virus. Back & Biceps - ThursdayBW Pull-ups 12,12,10,10Lat Pull Downs 160lbsx20Bent Over Rows 70kgx20, 90kgx16x4Machine Rows 84kgx16, 105kgx14, 119kgx12x2, 125kgx10Close Grip Underhand Lat Pull-downs 136lbx20x3 superset with straight arm pull downs 46lbsx20Seated DB curls 18kgx12x4Hammer Curls 18kgx12x3, 22kgx12Cable Curls dropset of the entire stack 10-100lbs 7 reps each 10lb increment. BW: 98.85kg Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted December 21, 2013 Author Report Share Posted December 21, 2013 Got some olympic lifting shoes for squatting the other day. They are Addias Power Perfects II, wore them yesterday and felt a little awkward and will take a while to get use too.I did notice my hammstrings now touch my calves ankles now a lot easiler. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted December 23, 2013 Author Report Share Posted December 23, 2013 Monday - SprintsToday I did some sprints going to get back into athletics again. I was surpised with the about of fitness I am carrying over from training especially since the last time I was competitively competing in the 200m, 400m and 800m I was only 76kg whereas today I am 98-99kg!Worked mostly on explosive speed work.40m sprint x 5 rest jogging back 40m100m sprint x 3 rest walking back 100m10m ladder with 30m sprint x 5 400m jog Got a little bit of a sitch on the 100m sprints on second set up managed to walk off. Relatively happy with fitness especially the recovery will continue to do similar trainings once a week would be good to get a sub 54 second 400m again.... ! Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted December 26, 2013 Author Report Share Posted December 26, 2013 Shoulders - Friday Took it easy today as my body feels a bit beaten up took thursday off for rest and still didn't seem to be enough. Muscles and joints feel fine body is just drained. Seat DB shoulder press 26x1x16, 32x1x14, 34x3x12 Seat lateral rasies 16x1x16, 18x4x16, 14x1x10, 12x1x14Rear delt flies (machine) 5x14Cable face pulls 5x20Front DB rasies 16x1x12, 18x3x12Abdominals Putting a lot of focus on rear delts, have been doing this for a while now. When I pose my rear delt IMO is retarded over developed to the rest of my shoulder but helps a lot with pressing at least it feels like it helps a lot. Legs tomorrow will be my last session on the 4 week Shieko template will go for 200x5 after new years hopefully new years activites don't throw my recovery off to much *drinks*Played 18 holes of golf today for cardio, last few holes were getting painful to lugg myself around the course. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted December 29, 2013 Author Report Share Posted December 29, 2013 Deadlifts - SundayDeadlifts 70x1x12, 110x1x8, 150x1x5, 170x1x3, 192.5x2x2Deadlifts to knee 130x4x4BW Pull-ups 12,12,12,10Was struggling with deadlifts should have been an easy workout, I think my CNS system is having a hard time recovering from training and the late nights. Added deadlifts to knees as a friend reccomended it may help with form (shoulders at the moment are in front of the bar when I setup). Last workout of the year a lot of drinking and lack of sleep ahead! Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted January 4, 2014 Author Report Share Posted January 4, 2014 Quads and HamstringsSquats 60x12, 100x5, 120x5, 140x5, 160x3, 180x3, 200x2, 180x2, 100x26 Leg Extensions 8x16Stiffleg deadlifts 60x20, 80x6x14Laying Hamstring Curls 4x16Trained with Leeroid and Loochie (Naturali), was good motivation to push that little bit harder. Was happy with getting 180x2 raw after the pervious sets haven't attempted it for sometime and I seem to be getting use to the olympic lifting shoes. Bodyweight: 99,7kg Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted January 6, 2014 Author Report Share Posted January 6, 2014 Chest & Triceps - TuesdayDB Press 26x1x16, 32x1x16, 36x1x12, 38x1x12, 40x3x10Hammer Strength Press 1PSSX20, 1,5PPSX4X12Machine Flies 4 sets of 16CGBP 60x1x16, 80x1x12, 90x3x6Tricep Extensions Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted January 8, 2014 Author Report Share Posted January 8, 2014 Been bulking for over a 14 months now and I am now a steady 100kg morning weight! Going to reduce my calories from 3,800-4,000 to 3,200-3,300 which is a pretty significant drop will be interesting to see how my body responses. Minicut will be more 4weeks may drop or increase the calories further depending on the rate of weightloss. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted January 10, 2014 Author Report Share Posted January 10, 2014 Saturday - Squats and BenchStarted Shieko again today doing Shieko #29. Estimated Maxs for Shieko: -Squat 200 (no wraps)-Bench 140-Deadlift 220 Bench 50%x1x5, 60%x2x4, 70%x2x3, 75%x5x3Squat 50%x1x5, 60%x2x4, 70%x5x5Bench 50%x1x5, 60%x2x5, 70%x4x4 Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted January 14, 2014 Author Report Share Posted January 14, 2014 Chest & Triceps - TuesdayBench Press Dumbbell Flies 22kgx4x16Hammer Strength Iso-press 80kgx3x12Bodyweight Dips 4x10Triceps Extensions 4x16Single Arm Triceps Extensions 1x16Gym is currently under construction with a new roof and flooring being installed, so the exercises I am able to do is pretty limited since they are doing to upgrade in two sections. Home gym equipment arrived today will have to build the rack in the weekend and give it a jam! Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.