Jump to content
NZ's bodybuilding, strength and fitness community
Sign in to follow this  
gazza

Idle ramblings and observations.

Recommended Posts

Fasted cardio ticked off at 0630hrs.

30 minutes with a 1 minute jump in level/intensity every 3 minutes.

Share this post


Link to post
Share on other sites

Late one last night due to open nights for prospective school open nights for my eldest.

Bis and tris 

Dips 3x20 bodyweight only.

Overhead cable extension 3x12 giant set with pushdowns 3x10 and hammer curl 3x12

One arm d/b extension 3x12 superset with concentration curls 3x10 

Quick fry!

Share this post


Link to post
Share on other sites

Legs today, no cardio.

Warm up on the bike first then,

Squats 2x15 A2G, nothing flash, just enough to get everything pumped and firing.

Walking d/b lunges 3x10 

Seated leg curl 3x10 superset with DB romanian deads 3x12.

Single leg extension 3x12 to finish off.

Cardio could be interesting tomorrow. 

Share this post


Link to post
Share on other sites

0630hrs fasted cardio. 3 minutes cruise, 1 minute high intensity for 30 minutes.

Day off work today so it was back down the hill for a chest session.

Stability ball one arm bench press 4x12

Incline flyes 3x10 

Decline flyes 3x12 

Low cable crossover 2x12, 1xladder 

Titties done.

Share this post


Link to post
Share on other sites

Fasted cardio at 0630hrs this morning.

Managed to catch the lunar eclipse in transit.

30 minutes on the stairmaster,  upped the tempo/resistance a level today. 3 minutes steady with a bump in level for 1 minute intervals.

Share this post


Link to post
Share on other sites

Back for round 2

WG pulldowns 1x15,  3x12

Iso lateral row machine 4x12 

CG pulldown 3x8 

Cable row 3x12

Seated DB shrugs 3x10 

Share this post


Link to post
Share on other sites

Fasted cardio done at stupid o'clock. 

Day 28s number looked like this. Tweaking things here and there.

20180729_080147.jpg

Share this post


Link to post
Share on other sites

Arms last night....

Bodyweight dips 3x20

One arm overhead dumbbell extension 3x10 

Overhead cable extension 3x12 superset with rope pushdowns 3x10 

Hammer curl 3x12 

Concentration curls 3x10 

Having some issues with the right arm at the moment, need to have a look at the mechanics of things a bit and get more targeted. 

Any suggestions on a good tricep blast would be helpful and well received. 

Share this post


Link to post
Share on other sites

Legs today followed by some treadmill action

Squats 2x15 

Walking lunges 3x10 

Seated leg curl 3x10 superset with DB romanian deads 3x12

Single leg extension 3x12 

All done and off to work.

Share this post


Link to post
Share on other sites

Shoulders.

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

Facepull 3x12 superset with side laterals 3x10 

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

Incline bench lateral raise 3x10 

30 minutes on the treadmill to finish off.

Share this post


Link to post
Share on other sites

Fasted cardio at silly o'clock this morning. 

Ticked up 40 minutes on the stairmaster 3 minutes constant #11, then a 1 minute interval at #14 and back down to the constant. Last interval was for 90 seconds.

Bit of a recovery day today, some foam rolling and a wee ab session at home.

Getting body comp done again tomorrow. 

Share this post


Link to post
Share on other sites

Down the road for fasted cardio this morning,  then back down for a body composition assessment. 

Scored a pack of goodies for being the member of the month and highest gym user for the month (43 visits lol). Bag of protein, tshirt, gym towel shaker and some bluetooth headphones for the win.

20180802_112938.jpg

Share this post


Link to post
Share on other sites

Chest tickled,

Single arm swiss ball bench 4x12

Incline flyes 3x10 

Decline flyes 3x12 

Low cable crossover 2x12, 1xladder 

Short and sweet. Weights a bit lighter, decreased rest between sets.

Share this post


Link to post
Share on other sites

0615hrs and it was down the hill for fasted cardio.

Then back down before I started work for a back session.

WG pulldowns 1x15, 2x12

Iso lateral row machine 3x12 

CG pulldown 3x12

Cable row 3x12 

Straight arm standing pulldown 3x12.

Dropped the weights slightly and the rest between sets. Upped the tempo a wee bit and focused on a good squeeze/contraction.

125g of carbs a day at the moment, half way point tomorrow.

See how things are around Monday/Tuesday and may have a refined.

 

 

Share this post


Link to post
Share on other sites

Legs today followed by the dread mill. 

Leg press (narrow stance) 4x12 

Walking d/b lunges 3x10 superset with DB romanian deads 3x12

Single leg extension 3x12 

Standing leg curl 3x10 

30 mins on the treadmill. 

50g of carbs 1.5 hours pre workout, most of which came from oats, 30g of carbs from kumara post workout.

No more carbs today other than the trace amounts from nuts and veggies 

105g total carbs by the end of today.

Share this post


Link to post
Share on other sites

Arms today

Dips (bodyweight only) 3x20

Overhead cable extension 3x12 superset with cable pushdowns 3x10 

Hammer curl 3x12 

Concentration curls 3x10 

Single arm pushdowns 3x12 superset with kickbacks 3x12 

45 minutes of HIIT on the stairmaster to finish.

95g of carbs by the end of the day, times pre and post workout mostly, just residual carbs from vegetables the rest of the day.

2 days off work as of tomorrow so fasted cardio at dumb-arse o'clock with shoulders in the evening.

Refeed planned for tomorrow. 

Wednesday will be a rest day/double cardio day, fasted in the AM then another session late afternoon with an ab/core circuit afterwards. 

This should be a good kickstarter after the previous days refeed. 

Share this post


Link to post
Share on other sites

45 minutes fasted HIIT cardio ticked off on the stairmaster at 0615.

Shoulders tonight.

Refeed going down.

Share this post


Link to post
Share on other sites

Shoulders tonight 

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

Facepull 3x12 superset with lateral raise 3x10 

Archer lateral raise 3x10 superset with around the world 

Incline bench lateral raise 3x10 

Share this post


Link to post
Share on other sites

Another boring cardio post!

Fasted stairmaster HIIT done.

Back down the hill again this evening for some abs/core and more cardio, DREADmill on the menu tonight.

Back in shift from tomorrow so that means cardio after my weights session.

Share this post


Link to post
Share on other sites

Still slogging away. Nothing interesting to report, just cardio and more cardio with a weight session here and there.

Down to 83kg, dont have to make weight as such being over 40. However, I reckon I need to drop at least 3kg more to shift that pocket of stubborn fat round my belly button. 

Carbs are low at the moment, around 70g a day with oats in the morning my only true carb source. Trying to keep fats up over 90g a day, blanched plain peanuts for snacks, MCT oil and fish oils mainly with a feed of fatty fish no and then. The rest is protein, which is sitting above 1g per pound of LBM from food plus 20g of glutamine a day and 3-4 serves of BCAA, consuming some of this during fasted cardio. 

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

Sign in to follow this  

×