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thursday, legs

works getting in the way of my training, another physical day, felt knackered, just wanted to go to swashbucklers and have a beer

But can't miss leg day, had my pre workout carbs a whole three corn thins (supposed to be none, was having 6), and only green leafy shit during the day.

warm up 20 air squats, 15 low box squats

squats 60 - 10, 80 - 8, 100 - 4, 120 - 2, 140 - 1, 100 - 2

stiffs 40 - 10, 50 - 10, 60 - 8, 70 - 6

This is about when I hit the wall

leg press 160 - 1, 160 - 6, 200 - 4

single leg curl 30 - 10

calf raises 96 - 10

single leg ext 42 - 10

walk dog

 

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monday/back

row

deadlifts 70 - 10, 110 - 8, 130 - 4, 150 - 2, 170 - 1, 180 - 1 

wide grip pull downs 

barbell row

narrow grip high pulls

abbs

walk

 

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everyone in the marine sector used to go to HQ for 5's, which has long gone, now it's swashies.

I really don't drink like I used to, but you could say it's the local

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tuesday, chest

row

warmup

bench 60 - 10, 80 - 6, 100 - 3, 120 - 1, 110 - 1, 110 - 1, 100 - 2, 100 - 2, 80 - 4, 80 - 4, 60 - 12

incline smith 20 - 12, 40 - 10, 60 - 4, 60 - 4, 20 - 15

peck deck 30 - 12, 36 - 10, 42 - 8, 48 - 6, 36 - 12

cable flys 14 - 12, 20 - 10, 26 - 8, 32 - 8, 14 - lots

Abbs

walk dog 

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wednesday, shoulders /traps

been trying to train a little earlier this week, and get more sleep

today was the first time I can remember not being able to get the weights/machine I wanted, but no worries

row,

warm up

arnie db press 15 - 10, 17.5 - 8,...., 25 - 6, 27.5 - 4, 30 - 1, 22.5 - 10

db flys 10 - 10, 12.5 - 8, 15 - 6, 17.5 - 4

front rear s/s 8 - 10, 9 - 10, 10 - 8, 12 - 8, (6- 12 rear only)

db shrugs 35 - 10, 37.5 - 10, 40 - 8, 42.5 - 8, 45 - 8

rope handle upright rows 56 - 12, 68 - 10, 86 - 8, 104 - 6, 109 - 5

abbs

walk dog

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thursday legs

running late row 2000mtrs 

warm up 20 air squats, 15 low box front squats - bar only

squats 60 - 10, 80 - 6, 100 - 4, 120 - 2, 140 - 1, 120 - 1, 100 - 3, 80 - 4, 60 - 1

stiffs bar - 15

Leg press 160 - 10, 200 - 8, 240 - 6, 280 - 4

Lying leg curl single leg 30 - 10, 36 - 8, 42 - 6, 48 - 6 S/S calf raises 96 - 10, x 4

seated sigle leg ext 60 - 13

walk - no dog, he stayed home 

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friday arms

wasn't going to make it by closing, so went to the milford gym ( 24-7 )

row

tris

cable push downs

db kick backs

overhead rope cable press

bies

standing alt db curl

standing ezybar curl wide grip ( no preacher bench )

db hammer curls desending sets to failure

so machines are a little different and a few copromises on the usual, but end result a very good pump

short walk before it pissed down again

 

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monday back

Row

deadlifts bar - 20, 70 - 10, 110 - 8, 130 - 6, 150 - 4, all raw, 170 - 2, 180 -1 belt n straps

wide grip pulldowns 60 - 10, 72 - 8, 84 - 6, 96 - 4, pullups - 4

bent bb rows 30 - 12, 40 - 10, 50 - 10, 60 - 8

narrow high pulls 60 - 10, 72 - 8, 84 - 6, 96 - 6

walk

 

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tuesday chest

Row

bench - tried a bit more of a warm up...

bar - 20, 30 - 15, 40 - 12, 60 - 10, 80 - 8, 100 - 4, 120 - 1, 110 - 1x4, 100 -4, 80 - 6, 60 - 12

incline smith 20 - 15, 40 - 10, 60 - 3, 60 - 4, 40 - 10

cable declines 26 - 12, 26 - 10, 32 - 8, 32 - 8, 20 - 16

pec deck 30 - 15, 36 - 12, 42 - 10, 48 - 8, 54 - 8

walk  

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wednesday shouldrs/traps

row

warm up sets flys 6kg - 15, press 6kg - 15, press 12.5kg - 12

seated arnie db press 20 - 10, 22.5 - 8, 25 - 6, 27.5 - 4, 30 - 1

db flys 10 - 10, 12.5 - 8, 15 - 6, 15 - 6

alt db front rasies/ ss / seat rear raises 7 - 10, 8 - 10, 9 - 10, 10 - 10

db shrugs 35's - 10, 37.5 - 10, 40 - 10, 42.5 - 8, 45 - 8

kettle bell upright row 28kg - 12 x 5

Abbs

walk 

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thursday legs

had a couple of big days at work, this diet adjustment just aint working out for me, keep running outa go and not being able to train properly, feel like body keeps going into recovery mode.

Row,

warm up air squats 20, front squats bar only 15

squats 40 - 10, 60 - 8, 80 - 4 hit the wall, it just wasn't happening and getting a litltle messy.

stiff legs bar only 20

set up leg press 160kg un racked it, but it back, did 1 rep, time to go home

abb 2 x 25 decline bench

walk dog twice around park

 

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friday - arms

added 9 grams of carbs to meal 2 &3, then still felt short pre preworkout meal had a mini square meal bar @ 18g carbs. preworkout meal had 30g carbs 

row

tris 

t handle push downs

db kick backs

overhead rop ext

bies

standind ult db curls

ezbar preacher bench

desending db hamer curls

Arm workout was a good top end level

And just for Realtalk

leg press 160 - 10, 200 - 8, 240 - 6 , 280 - 4, 320 - 2, 360 - 2, 400 - 1 new pb - was a struggle but got it

single lying leg curls 36 - 10, 10, 8 alt 3 set, no break

walk dog

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monday back

had a diet revision, will see how it goes, still stuggled between meal 3 and 4 and a little flat going to gym

row

deadlifts, bar - 20, 70 - 10, 110 - 8, 150 - 6, 170 - 1 belt only, was supposed to load to 180, but loaded to 190, failed, tried 185 then 180, and 170 all failled. doh

wide grip pull down 60 - 12, 72 - 10, 84 - 8, 96 - 6, pull ups 4

barbell rows, bar - 15, 40 - 10, 60 - 8, 80 - 6, 100 - 4 

narrow grip high pulls 60 - 10, 72 - 8, 84 - 6, 96 - 6

pull ups 2.5, wide grip pull downs 60 - 15

end result good pump

Abbs

walk dog

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tuesday chest

had to go early tonight - peek hour time, so had to change it up a bit

Row

incline smith

decline smith

flat bench

cable crossovers

end result great pump

no time for walk....

 

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wednesday shoulders traps

as I'm getting ready to change things about, and how well yesterday went I decided to do db flys first instead of the usual arnie press.

row

warm up sets flys 5kg - 20, standing press 5kg - 15, flys 7kg 12

db flys 10 - 10, 12 - 8, 15 - 6, 15 - 6

seated arnie db press 15 - 12, 17.5 - 10, 20 - 8, 22.5 - 6, 25 - 6, 27.5 - 4, 30 - 3, 32.5 - 0

s/s front rear db raises 7 - 10, 8 - 10, 9 - 10, 10 - 10

db shrugs 35 - 10, 37.5 - 10, 40 - 10, 42.5 - 8, 45 - 8

28kg kettle bell upright row 12 x 5

abbs

walk dog

I looking to change it up after labour weekend well the week begining 3 november, quite liked the principles behind a program that leeroid wrote a while back but don't really want to be 8 weeks between 1Rp max's.

Quite like to older progressive weider pyrimid type of stuff as you can see progess weither it's better volume or upping the pb's 

But all these 5x5's and 5x3's have merit, but my body most likey wouldn't handle the frequency of most of those program types with my reasonably active job as well.

so quite happy with the current daily split, but open to suggestions re change or variety

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thursday legs

big day at work, had 18g carbs with meal 3, and an addition 9g with my preworkout meal, worked out well

tried a different warm up today

half usual row, then 6 mins on bike once at gym

Air squats 15, front squats bar - 12

squats 60 - 5, 80 - 5, 100 - 5, 120 - 2, 130 - 1, 140 - 1,

150 -1 got one of the gym staff to spot me if needed, got down sweet to parallel, but kinda stalled, craig came in got me got me moving the followed me up. was pretty happy with it. might have got it with a bit more air onboard, or stopping 50 or so short of parallel

120 - 2, 100 - failed at bottom.... 

stiffs bar - 12, 30 - 10, 40 - 10, 50 - 8

leg press 160 - 5, 200 - 5, 240 - 5, 280 - 4, 320 - 1

leg curl single leg 30 - 10, 36 - 10 , 42 - 7, 48 - 4

standing calf raises 96 - 10 x 4, 96 - 8

single leg ext 36 - 10, 42 - 10, 48 - 10, 54 - 10

walk dog

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friday arms

after work went and watch a friends son give a thank the sponsers talk after his trip to the soapbox darby worlds, was pretty good. So trained at milford 24hr tonight

Row - on concept 2, normally get around 3300m/16mins at home after leg day, but got 3533m/16 at the gym, so yes the do read quite differnt

cable machines different, and db's different, so didn't note the exact weights, very good work out though

tris

t-bar cable push downs - finished stack plus 20kg - 6

db kick backs - finshed 17.5 - 6 ( four clean )

overhead rope cable ext  - finished stack - 6

bies

standing alt db curl - 15 - 12, ...... 27.5 - 1

standing ezybar curl wide grip 32 kg ( bar plus 10 side ) - 10 - 10 - 8 - 7

desending db hammer curls to failure 25kg ...... 10 kg

Abbs

walk dog 

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monday back

having a four day weekend for labour weekend so had planed a deload this or next week. but whenever i'm having a strong day I take it. Today was one of those felt great went hard 

Trianed early as had a family dinner

row 2000mtrs at gym

Deadlifts

bar 16, 70 - 10, 110 - 6, 150 - 4, added belt 170 - 2, added straps 180 - 1, 185 - 1 new pb

190 - 0 got it off the ground about 50mm, but not there yet, pretty happy with the 185 though

wide grip pull downs s/s with db curls

60 - 10 ( 20db - 10 ), 72 - 8 ( 22.5db - 8 ), 84 - 6 ( 25kg - 6 ), 96 - 5

Narrow high pulls s/s oly bb curls wide grip

60 - 10 ( bar - 10 ), 72 - 8 ( 30kg - 8 ), 84 - 6 ( 40kg - 6 ), 96 - 5.5 ( 45kg - 4 clean 2 cheats )

wide grip pull downs 60 - 15

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tuesday chest

pick of a day timing wise, had club agm 7 tonight, and had to go to navy base to get on a superyacht in the slipway and measure up for a job at 3pm, plenty of time .....

didn't get out of base until just on 5, traffic f*#k. decided to go straight to gym via nz muscle for a protien rtd, and an couple of ammino testers

now row walk bike whatever

peak hour, and the flat bench is free in the wide rack

bar 30, 30 - 15, 50 - 12, 80 - 8, 100 - 3x2, 80 - 6, 60 - 12 short rests

incline smith 20 - 12, 40 - 8, 50 - 6, 60 - 4 , 40 - 6

decline db 15's - 12, 20's - 10, 25's - 8

tries 

tbar push downs

db kick backs

rope push down n outs

 

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