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gazza

Idle ramblings and observations.

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Today's post workout feed 200g of blue cod, 1 cup of rice, 1.5 cups of crappy vegies. All measures are cooked weight.

Delts and tris today.

Seated iso lateral machine press 1x15, 1x10, 1x6, 1xamrap.

Reverse crossover 3x12 supersetted with side laterals 3x10

Archer lateral raise 3x10 supersetted with around the world 3x12

Dips 3x15

Overhead cable extension 3x12 supersetted with pushdowns 3x10 

Finished off with 1000m on the rower as quick as possible.

IMG_20180706_135755_166.jpg

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30 minutes of interval training on the stairmaster followed by some hanging side raises.

Short and sweet, but knackered now!

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Sunday was a complete rest day as I was working a 13 hour shift, ending at 4am today.

School holidays means a wee change in the training schedule.

Chest and biceps tonight with pretty much every other gym member doing the same!

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Chest and biceps tonight with all the other sheeples in the gym on a monday night. I'll be glad when the school holidays end and I can go back to training in an empty gym.

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

Incline flyes 3x10 

Decline flyes 3x12 

Low cable crossover 2x12, 1xladder with 4 jumps in height, going to failure each time. 

Hammer curl 4x12 

Toasted.

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Morning cardio done while the wifey gets ready for work and the kids are far away dreaming.

It sucked but it needs doing. School holidays means a change in routine for a couple of weeks.

Once wifey is home from work and the kids are sorted tonight I'll take a walk down the road and train legs!

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Legs tonight, nothing fancy.

Smith machine squat 2x15, 3x10 

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

Single leg extension 3x12

And that's all she wrote.

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Fasted-ish cardio done, hammies a bit rough after legs last night.

Left over steak and vegies from last nights dinner for breakfast!

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Round 2 done.

Delts and tris

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

Reverse crossover 3x12 supersetted with side laterals 3x10 

Archer lateral raise 3x10 supersetted with around the world 3x12 

Dips 3x15 

Overhead cable extension 3x12 superset with pushdowns 3x10 

Done and dusted

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0630 stairmaster shenanigans. 

Tonight was back

WG pulldowns 1x15, 3x10-12

Iso lateral row machine 4x12 

CG pulldown 3x8 

Cable row 3x8 

Seated DB shrugs 3x10 

Done and dusted.

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-6 @ 0630hrs! A scoop of BCAA and a scoop of Eviscerate, then it was down to the gym to get hammered by the stairmaster!

No training tonight as the wifey is away out but did an ab/core circuit at home with an 8 year old dive bombing from the couch.

Work tomorrow,  chest and biceps in the morning. 

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Chest and bis today before work

Bench 1x15, 1x12, 2x6, 1xamrap 

Incline flyes 3x10 

Decline flyes 3x12 

Low cable crossover 2x12, ladder set with for jumps in height,  amrap each time.

Hammer curl 4x12 

 

 

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post leg day feed before heading to work. 200g baked kumara, 180g smoked salmon fillet and lots of salad.

Frog squats 2x15, 3x10 

Seated leg curl 4x10 superset with DB romanian deads 4x10

Single leg extension 3x12

IMG_20180715_130526_398.jpg

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Pasty and white like Casper, reflecting light like a mirror.

0630hrs round one of cardio done.

30 minutes on the stairmaster with increase in resistance every 3 minutes for 1 minute duration. 

No carbs since 1630hrs last night. Enjoyed my oats this morning.

IMG_20180716_090822_600.jpg

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Second cardio session done with some abs on the side.

This is my entire eats for yesterday, last meal was at 2130hrs, worked to 2300hrs hit the sack as soon as I got home.

I'm no expert (clearly) but I'm giving it a crack!

Some adjustments are needed.

Prior to this I was averaging 2800 calories and holding around 90-91kg.

Dropping some more calls and ramping the cardio up.

Critique away if you want.

IMG_20180716_200051_897.jpg

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Delts and tris done.

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

Facepulls 3x12 superset with side laterals 3x10 

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

Dips 3x15-20

Overhead cable extension 3x12 superset with pushdowns 3x10. 

Eats today were hovering around the 2000 cals with 210g protein, 54g fat and 194g of carbs.

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Fasted cardio this morning with a scoop of eviscerate to ramp things up.

Elliptical cross trainer was today's weapon of choice. Legs have been feeling it a bit, tibialis anterior has been sore on the stairmaster so I went for the low impact option.

 

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0630hrs, fasted cardio on the stairmaster. Every 4 minutes I increased resistance for 1 minute duration, then dropped it back to the starting point. Last jump was for 90 seconds.

Back session tonight. 

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0630hrs, fasted cardio done! Stairmaster again, level 10 for my baseline with a jump to level 13 every 4 minutes for 1 minute duration. Last jump was for 90 seconds.

Total of 30 minutes.

Definitely getting easier, time to make some adjustments. 

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Round 2 tonight was chest.

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

Incline flyes 3x10 

Decline flyes 3x12 

Low cable crossover 2x12, 1x ladder

Toaste!

Last 2 days were a bit off food wise, still hit my target of  200g of protein but fats and carbs were off bringing my total calories down to 1800. Target has been readjusted to 2000.

Today was a good day, finished on 2150 calories, fats were up a bit much which sacrificed carbs. 215g of protein consumed.

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Legs today before work. No cardio today, had a sleep in. Back on it tomorrow morning. 

Walking lunged 4x10

Seated leg curl 4x8-10 supersetted with DB Romanian deads 4x12 

Single leg extension 3x12.

Done and dusted,  stairmaster will be interesting in the morning.

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0630hrs round 1 fasted cardio.

Yesterdays eats, rolling old school.

Target is 2000 cals, so a bit down. Small adjustments to carbs and protein will fix this.

Trying to keep some variety in the food while staying consistent. Kumara (when it's not over priced) and rice are my go to at the moment. 

IMG_20180722_082650_952.jpg

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Monday was shoulders followed by 25 minutes of LISS cardio.

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

Facepull 3x12 superset with side laterals 3x10 

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

Lying side laterals 3x10 

Crosstrainer to finish.

 

Today was fasted cardio at 0630hrs, HIIT on the stairmaster. 

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