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gazza

Idle ramblings and observations.

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Shoulders today.

Iso lateral press 1x15 22.5kg, 1x10 30kg, 1x6 35kg, 1xamrap 25kg failed at 14 reps weight is per side.

Reverse cross over 4x12 3 plates on the stack for all sets. Tried this on an incline bench today but went back to standing as I found it better.

Lying in line lateral raise 3x10 10kg dumbell on all sets.

Rear delt machine (single arm) 3x12 145, 160, 160 failed at 10 reps on the last set.

Standing side laterals 3x10 14kg, 16kg, 16kg superset with around the world 3x12 10kg plate on all sets.

Toasty warm after this with a good pump, rear delts were fried, so job done.

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Leg workout version 2 today.

Smith machine squat 1x15 80kg, 1x12 90kg, 1x10 110kg, 1x6 140kg, 1xamrap ATG 90kg on my ares going for 15th rep.

Walking d/b lunges 3x10 22kg dumbells for all sets

Seated single leg curl 4x8-10 90 on the stack for all sets. Failed going for 8 in the last set.

45° leg press, single leg 5 full, 5 bottom, 5 full, 5 to, 5 full @ 80kg.

Seated calf raise 3x15 80kg for all sets.

 

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Back day.

W/G pulldown 1x15 120 for an easy 15, 3x8 160, 160, 180 failed on 7th rep

DB row 3x10 48kg, 50kg, 50kg made 10 easy.

C/G underhand pulldown 4x8 160, 180, 180, 200 crashed and burned going for 7th rep

Cable row 3x8  200, 220, 220 easy 8.

Seated d/b shrugs 3x10 46kg on all sets form was ok, keeping these in for a bit.

 

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Rest day yesterday, chest today.

Smith machine bench 1x15, 1x12, 2x6-8, 1xamrap 

Incline flyes 3x10 

Single arm declines 3x8-10 

Cable contractions 3x12 

Cable crunch 3x12

Good workout, squeezed a few more reps out here and there on exercises I was failing on.

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Legs today

Squats 1x15 100kg, 1x12 120, 1x8 140kg, 1x6 160kg this was easier than expected today.

Single leg extension 3x10 145 on the stack for all sets.

Romanian deads 1x15 60kg this was very easy, just getting things stretched and loosened up.

3x8-10 100kg, 110kg, 110kg good 10 on the last set.

Standing leg curl 3x83x8-10 60 on the stack for all sets. Still improvising these on the leg extension machine. 

Toe press single leg 3x15 150 on the stack for all sets. 

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Leg train today.

Smith machine squat 1x15 80kg,  1x12 100kg, 1x10 120kg, 1x6 145kg, 1xamrap 100kg on my ares st 14 reps. Weight is the plates only.

Db lunges 3x10 22kg, 24kg, 24kg

Single leg curl 4x8-10 90 on the stack for all sets.

Seated single leg press 1 set of 5 full, 5 bottom half, 5 full, 5 top half, 5 full

Seated calf raise 3x15 80kg for all sets 

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6 pack!!!! Lol.

Back today

WG pulldown 1x15 120, 3x8 160, 180, 180 failed at 7 reps on the last

DB row 3x10 48kg, 50kg, 50kg easy 10 on the last. 50kg for all sets next time. 

CG pulldown 4x8 180, 180, 200, 200 failed going for 8 on the last. Loving this at the moment, really feeling my lower last engaging.

Cable row 3x8 200, 220, 220 easy 8 today. 

Seated DB shrugs 3x10 46kg dbs on all sets, trying to keep it tight and get a good squeeze.

20180607_133114.jpg

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Rested yesterday, shoulders today.

Hammer strength iso lateral press 1x15 22.5kg, 1x10 30kg, 1x6 36.5kg, 1xamrap 25kg failed going for 16th rep. Weight is per side. Wee increase in weight and some extra reps today.

Reverse cross over 3x12 supersetted with side lateral raise 3x10

Delt archer raise 3x10 supersetted with around the world 3x12. 

Didn't look much on paper but shoulders are now rooted.

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Legs today.

Leg press 1x15 200kg, 1x12 240kg,  3x8 280kg, 320kg, 360kg.

Smith machine squats 4x10 100kg in plates for all sets. Narrow stance with ties forward.

Romanian deads 3x10 100kg on sets.

Seated single leg curl 3x10 90 on the stack for all sets.

Toe press on the seated leg press 3x15 150 on the stack for all sets. One leg at a time.

Done and dusted.

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Tuesday chest session.

Smith machine bench 1x15 50kg, 1x12 60kg, 2x6-8 70kg, 80kg, 1xamrap 55kg 13 reps failed going for 14. Weight is the weight of the plates on the bar only as I have no idea what the bar weighs or if its counterbalanced. It is an Olympic size bar though.

Incline flyes 3x10 26kg, 28kg, 30kg died on the last set going for 10.

Single arm declines 3x8-10 30kg, 32kg, 34kg failed at 8 on the last set.

Low cable crossover 3x12 22.5 on the stack for all sets.

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Cardio and abs today.

Nothing fancy, started on the cross trainer st a good steady pace then cable crunch 3x12 followed by hanging side knee raise for 3xamrap then back on the cross trainer for some interval training.

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Back done.

WG pulldown 1x15 120, 3x8 160, 180, 180 just got the 8th rep on the last.

DB row 3x10 50kg on all sets, easy 10 on the last.

CG pulldown 4x8 180, 180, 200, 200 failed on the 8th rep on the last set. 

Cable row 3x8 220 on all sets good 8 on the last. 

Seated DB shrugs 3x10 46kg on all sets.

Shattered! But feeling good.

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Arms today.

Close bench, single arm overhead extensions, overhead cable extension,  single arm pushdowns, standing DB curl, single arm preacher curl supersetted with kickbacks. 

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Legs today, yehaaa. Well it was until I went to rack 360kg on the last set of leg press and it popped out, lucky the the safety works.

Romanians were a fail due to my periformis playing up afterwards.

Played around with some other bits and pieces,  did some one legged toe press then put the workout to bed.

Complete rest day tomorrow,  new program to sort as well as nutrition for the next few weeks.

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Today's feels are that of being hit by a truck! Sciatic nerve playing up on the left side, periformis is tight as f*ck, right knee is aching. Luckily no legs until Wednesday at the earliest.

Foam roller and stretching to be done.

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Chest and biceps today.

Smith machine bench 1x15 50kg, 1x12 60kg, 2x6 80kg, 80kg, 1xamrap 55kg stopped after an easy 15, weight is plates only.

Incline flyes 3x10 26kg, 30kg, 30kg

Single arm declines 3x8-10 32kg, 34kg, 34kg

High cable crossover 3x12 27.5 on the stack for all, 90 seconds between sets.

Hammer curl 4x12 18kg for all sets, 90 seconds between sets. 

Finished off with 1000m on the row machine.

 

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Officially a fat bastard!

Haven't trained since doing chest and biceps last tuesday.

Been in a lot of pain and discomfort since losing an argument with the leg press last sunday (should've stuck to squats), went to engage the cradle after my last rep on my last set, it didn't. Down came the weight! Folded me up and I've had lower back/hip issues since. Felt ok to train on Tuesday,  which it was, but then we had 2 full on restraints that night and 1 every shift since.

Lots of foam rolling, stretching, bit of massage and lots of drugs = almost right today.

Training tomorrow. 

In the mean time I'm planning out my nutrition for the next 10 weeks. Plan is a cut. Been eating between 2700-3000 calories a day fairly clean.

Initially going to aim for 2500 a day and adjust as I go. Possibly going to carb cycle.

Adjusting training to incorporate more cardio.

When I can stand up straight again I intend to post a couple of pics.

IMG_20180625_114820_239.jpg

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Couple more full on days on the job and a fucken head cold meant some more recovery/rest days.

Trained back yesterday.

WG pulldown 1x15, 3x10-12

Iso lateral row machine 3x12

CG pulldown 4x8 

Cable row 3x8 

Seated DB shrugs 3x10

Good workout.

 

Legs today. 

Leg press 1x15, 1x12, 3x8

Seated leg curl 4x8 superset with DB romanian deads 4x12

Single leg extension 3x10 

Toe press 3x15 

Left hip/lower back is a bit sore after this but not too bad. Tomorrow will tell more of a story.

 

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Legs are nice and sore today. Lower back, hip etc is feeling pretty good.

Delts and tris today.

Iso lateral press 1x15, 1x10, 1x6,  1xamrap 

Reverse cross over 3x12 superset with side laterals 3x10.

Archer raise 3x10 superset with around the world 3x12. 

Dips 3x12

V-bar overhead cable extension 3x12 superset with pushdowns 3x10. 

Done and dusted.

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Not the greatest start food wise today, one of those messy disorganised Saturdays.

1 cup of dry oats (2 cups cooked)

200ml of whole milk

Half teaspoon of cinnamon 

A good squirt of sugar free syrup

 

280g baked potato (skin on)

180g of lamb cutlets (last nights leftovers)

1.5 cups of steamed green beans.

 

125g brown rice cup

95g of tuna.

 

125g brown rice cup 

150g of chicken 

1.5 cups of stir fry vegetables. 

 

4 whole eggs

100ml of whole milk 

100g of ham

Half a red capsicum 

 

Also had a scoop of Kapow pre workout with a serve of creatine, taurine and beta alanine. 

Scoop of BCAA intra workout.

40g serve of whey with creatine, taurine and beta alanine post workout. 

Scoop of BCAA mid afternoon. 

Before bed will be a scoop of Refuge and a serve of glutamine. 

Better not forget my multivitamin, turmeric and joint support first thing in the morning. 

Haven't done the macros for all this as yet, not sure I want to!

Cardio tomorrow and work in the afternoon.  Food will be better and more consistent with my plans.

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This was on the menu today.

Wee cardio session on the stairmaster, 30 minutes total. Started at level 10 for what it's worth, bumped it up on 3 occasions to level 13 for a duration of 1 minute. Basically slow and steady though, followed by cable crunch 4x12.

 

IMG_20180701_140304_905.jpg

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Monday was chest and biceps 

Smith machine bench 1x15,  1x12, 2x6 

Incline flyes 3x10 

Decline flyes 3x12

Low cable crossover 3x12

Hammer curl 4x12 

This was followed by 5 hours of an 8 hour shift spent restraining someone that was determined do themselves and others as much harm as possible. 

Missed a meal, but that's life.

Today was legs.

Smith machine squat (narrow stance)

2x15, 3x10 

Standing leg curl 4x8 superset with DB romanian deads 4x12

Single leg extension 3x10 

Toe press 3x15 

The only leg curl machine I  the gym was broken so it was back to improvising on the leg extension. 

Gym is under new ownership so hopefully they'll pull finger and address a few things that the previous owners have let slide.

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Back today.

WG pulldowns 1x15,  3x12

One arm seated row machine 4x12

CG pulldown 3x8

Cable row 3x8 

Seated DB shrugs 3x10 

Finished off with some interval cardio on the cross trainer. 

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Cardio today with a side of abs.

Interval training on the stair master followed by weighted decline situps 3x15 supersetted with incline leg raise 3xamrap

Then onto the cross trainer for some more intervals.

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