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Idle ramblings and observations.

gazza

132 posts in this topic

Too kind buddy lol. I'm sitting around 89-90kg at the moment.

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Well, there's a bit of size difference between the two, but it's surprisingly little given how much you've had chopped out of you! Very respectable bis/tris on both sides!

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@Pseudonym thanks. Strength in the bicep of each is pretty comparable now, right triceps is obviously lagging, as you'd expect and the delt seems to function well.

Hard to tell from the pic IMO but at the point of the biggest shadow there is nothing there at all, just skin covering bone.

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Arms and abs from the other day.

Seated overhead extension (with a dumbell)

1x15 30kg, 1x10 36kg, 3x6-8 44kg, 46kg, 46kg managed 8 on all sets. Not stressing form too much, just trying to overload my more dominant arm as quick as possible so it can't over compensate as much.

One arm push down 3x10 32.5, 32.5, 37.5

Overhead cable extension with rope 3x8-10 47.5, 52.5, 52.5

One arm cable dip 3x8-10  57.5, 57.5, 57.5

One arm rope pushdowns 1xamrap done across my body going for the pump.

Dumbell hammer curl across my body 4x8-10 20kg, 22kg, 22kg, 22kg 

Single arm preacher 3x10 18kg on all sets.

Cable crunch 3x12

Incline leg raise 3x15

Cable lawn mower 3x12.

Had a rest day yesterday. Off to do chest tonight.

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Chest and abs done and dusted. 

Low incline bench 1x15 60kg, 1x10 70kg, 2x6 90kg, 90kg crashed and burned on the fifth rep.

Incline flyes 3x10 26kg, 26kg, 28kg

Single arm decline 3x8-10 30kg, 32kg, 34kg

Low cable crossover 3x10 22.5 for all sets, 1xladder set with 4 height changes 26 reps @22.5@22.5

Weighted decline sit ups 3x12 20kg plate held at arms length for all sets.

Ab wheel roll outs 3x20  10 reps out to each side.

Side crunch 3x15.

 

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Wee keg session today.

Smith machine squat  (close stance) 1x15 40kg bit too light really. 1x10 80kg, 2x8 120kg

Dropped back to 60kg and did 5 full, 5 half from the bottom, 5 full, 5 half from the Top, 5 full and 5 half from the bottom.

Full reps were basically ATG. 

Single leg extensions 3x8-10 130, 145, 145, 1xdrop set 145-130-115.

Standing leg curl 4x10 60, 60, 60, 65 these are improvised on the leg extension machine. 

Single leg deads 3x10 20kg on all sets this is done in the 45 degree back extension, really trying emphasise the stretch and give a good squeeze at the top.

Seated calf raise 3x12 80kg, 100kg, 100kg.

Done and dusted fully poked! Did not enjoy the walk up the hill home.

Working until 4am tonight, back and shoulders tomorrow before work.

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This arrived today, pretty excited to give it a bash. Back and shoulders before work tonight then a post workout shake of this.

Look out for a review later on. More to come. Exciting things afoot!!!

20170707_155139.jpg

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Yesterday/last night was back and shoulders.

Hammer strength seated row 1x15 80kg, 3x8 120kg, 120kg, 130kg failed going for 8

Single arm pulldowns 4x10 70, 85, 85, 85

Cable row 4x8 220 on all sets.

Superman press 3x10 7kg, 8kg, 8kg

Side lateral raise 2x10 16kg, 16kg drop set 16-14-12 26 reps

Leaning side raise 1xamrap 12kg right arm completely dead after 15 reps.

Single arm rear delt machine 3x10 145, 160, 160

Barbell shrugs 3x8 190kg on all sets failure on 7th rep of the last set.

Good workout. Small gains coming.

Went to work and spent 6 hours of an 8 hour shift in and out of a physical restraint.

Legs are killing me at the moment, expected back etc to be poked as well but upper body is surprisingly good.

Rest day tonight and tomorrow night. No training on Monday due to it being school holidays and I will be finishing work at 7am and staying up all day with the kids. Looking at 30+ hours without sleep!!

 

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On 7/7/2017 at 4:09 PM, gazza said:

This arrived today, pretty excited to give it a bash. Back and shoulders before work tonight then a post workout shake of this.

Look out for a review later on. More to come. Exciting things afoot!!!

20170707_155139.jpg

 

How'd you go with it? I should have put a post up , chuck in tyler15 in your next order 15% off. It's like $29 a kg GAAAAAAAAAAAAINS.

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4 hours ago, M.T said:

 

How'd you go with it? I should have put a post up , chuck in tyler15 in your next order 15% off. It's like $29 a kg GAAAAAAAAAAAAINS.

Lol thanks mate but as I get it for nothing 15% off isn't going to be of much use. I could give you 15% discount if you like?

I'll be putting up a post once I get everything sorted with Craig and the team. There's a few guys and girls giving it a crack.

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17 hours ago, gazza said:

Lol thanks mate but as I get it for nothing 15% off isn't going to be of much use. I could give you 15% discount if you like?

I'll be putting up a post once I get everything sorted with Craig and the team. There's a few guys and girls giving it a crack.

Ah sweet you are already on the team! Apologies mate. Well done.

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2 hours ago, M.T said:

Ah sweet you are already on the team! Apologies mate. Well done.

All good buddy. Yeh one of the lucky ones to get a crack. Pretty good score for a regular how like me.

Be interesting to see how much if any affect the super whey does have. I'm only using it post workout at the moment.

What about you?

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Couple of rest days came and went as did a stint of almost 30 hours with no sleep. Gotta love school holidays and f*cking up your leave application hahaha.

So today was arms and abs. 

Ran pretty much the same as the last few workouts I posted.

Managed an extra rep on overhead dumbell extension. 

Bumped the weight up on the second set of single arm pushdowns. 

Overhead cable extension went a bit easier and the cable dip variation had an increase on sets  2 and 3.

Pump set of pushdowns was 20 reps before total failure.

No change in standing dumbell curls or single arm preacher. 

Cable crunch was easier, putting the weight up next time.

Leg raises were much better, 15 on all 3 sets. Time to push for a total number as opposed to set reps.

Cable lawn mower was nice and smooth.

Leg day tomorrow.

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Leg day 1 done and dusted.

Leg press 5 sets

Walking dumbell lunges 4 sets

Seated single leg curl 3 sets

Stiff deads 3 sets

Toe presses 4 sets.

Absolutely smashed. Busted our a good 10 reps on the last set of leg press then couldn't lock out that last little bit to rack and had call out for a hand. Gotta love it!

Chest and abs tomorrow. 

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On 7/11/2017 at 10:36 AM, gazza said:

All good buddy. Yeh one of the lucky ones to get a crack. Pretty good score for a regular how like me.

Be interesting to see how much if any affect the super whey does have. I'm only using it post workout at the moment.

What about you?

 

I hit it morning with oats and post wo or pre bed. Big fan of the Iso if you got your hands on that.

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2 hours ago, M.T said:

 

I hit it morning with oats and post wo or pre bed. Big fan of the Iso if you got your hands on that.

Yeh, 2 bags of isolate and 1 of super.

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Chest and abs sorted.

Low incline barbell bench in the Smith machine 1x15 3x6-8 

Incline flyes 3x10 

Single arm dumbell decline 3x8-10

Low cable crossover 3x10 1xladder set with 4 height changes. 

Weighteddecline sit ups 3x12 

Ab wheel roll outs to the sides 3x20

Toe touches 3x20. 

Back and shoulders tomorrow.  Working Friday and Saturday nights so Saturday will be a rest day as it'll be 24+ hours with no sleep on Friday.

2nd leg day on Sunday is the plan.

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Back and shoulders done.

Hammer strength row machine 1x15 3x8 worked up to 130kg on the last set

Single arm pulldowns 4x8-10 

Seated cable row 4x8 all sets at 220 on the stack.

Superman presses 3x10 

Side lateral 2x10 then 1xdrop set 

Leaning side raise 1xamrap 

Rest delt machine single arm 4x8-10 

Barbell shrugs 3x8 to finish it off.

Home for a quick feed and shower then off to work I went.

Had a roll on the floor, time for more food.

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Feeling pretty rough tonight, not much of a rest day when you've been up 25hrs and the kids are rowdy when you're trying to sleep. Lost count of how many times I got woken up.

One more night of work then back on leave.

Leg day 2 after a sleep tomorrow. Hopefully shape up all right. Might have one of the PTs joining the fun with me.

Saturday night at work, could be interesting!!

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Leg day 2 done.

Went better than I thought after the lack of sleep.

Smith machine squats 4 sets 15,10,8,8 then a set of partials and full reps.

Single leg extension 3x10 then a drop set with 3 drops.

Standing leg curl 4x10

Stiff dead variation on the 45 back extension single leg for 3x10

Seated calf raise 3x12.

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Pretty self explanatory really.

20170716_224309.jpg

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Mixed things up tonight and went along with all the sheeples and hit chest on international chest day with a side order of abs. 

Low incline Smith machine bench 1x15, 3x6-8

Incline flyes 3x10

Single arm declines 3x8-10 

Low cable crossover 3x10 1xladder 

Decline sit ups with a twist 3x15

Side crunches 3x15

Heel touch 3x30

Workout felt good. Squeezed an extra 2 reps our on the last set of bench.

Hit 10 reps on the last set of flyes where I failed at 9 with the same weight last session.

Busted out 3 extra reps on the ladder set if crossover. 

Abs were nothing special, just tried to keep it tight, control my breathing and give it a good squeeze.

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Another workout done, another day closer to my goals. When I figure out what they are I'll post them up.

Back and shoulders 

Hammer strength row 1x15 3x8 worked up to 130kg on the last 2 sets of 8.

Single arm pulldowns 4x8-10 

Close grip cable row 4x8 started at 220 then had a crack at 240 (second last plate on the stack) failed on 7.

Superman press 3x10 

Side lateral raise 2x10 then 1xdrop set 

Leaning side raise 1xamrap 

Rear delt machine single arm 3x8-10 

Barbell shrugs 3x8 to finish @190kg.

Good session, extra reps here and there. Weights creeping up on some and I haven't wrecked the butchered bits yet. Bonus!

 

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Leg day 2.

Stationary bike to warm/loosen up

Leg press empty x lots 1x15 240kg, 1x12 260kg, 3x8-10  360kg, 400kg, 410kg managed 10 reps on all of these

Walking lunges 4x10 with 26kg dumbells on all sets. 

Single leg seated leg curl 3x8-10 90, 90, 95 died going for 8 on the last set.

Stiff deads 3x10 110kg on all sets got 10 reps

Toe press 4x15 250 on all sets.

Lesson learned don't eat a whole BBQ beef and bacon before legs.

Hadn't fully recovered from the last leg day.

Arms and abs tomorrow. 

Working a one off on Friday until 7am on Saturday both days are down as rest days. Back at work business as usual in Sunday might be another rest day depending on my shift and the kids are back at school on Monday.

Probably end up training though.

Time for a new program.

 

justprotein.co.nz use discount code Mark15 at the checkout.

Thanks for looking.

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Trained arms and abs nothing to write home about, wasn't really into it.

Time to rejig things a bit.

Possibly something along the lines of back on day 1, chest day 2, legs day 3, shoulders day 4, arms day 5. Throw some abs in on 2 or 3 of the days.

 

 

 

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