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Idle ramblings and observations.

gazza

161 posts in this topic

Legged it.

squats 1x15 100kg, 1x12 120kg, 1x10 140kg, 2x5 160kg, 160kg

single leg extension 4x8-10 130, 130, 130, 145

seated single leg curl 4x8-10 90, 90, 90, 90

single leg hammy extensions 3x10 20kg, 20kg, 20kg

toe press 3x15 250, 250, 250

single leg press 3x12 150, 150, 150

squats were good up until 160kg then things got ugly.

hammy extensions, or whatever you want to call them, on the back extension are feeling good.

toe press and single leg press are done on the horizontal leg press machine.

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Shoulders 'delt' to.

Single arm machine press, side lateral, face pull, seated rear delt machine and lying side laterals. 

Good session. Right side improving every workout.

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Arms and abs done.

Close grip bench, single arm pushdowns, overhead cable extensions, single arm overhead dumbell extension, single arm pushdowns across the body, across the body hammer curl, incline curls, cable crunch, side crunch.

Gym was packed for international chest day, every bench and cable machine was draped with teenagers playing on phones as well as a few curling an empty Olympic bar in the squat rack!

All in all it was a good session. Really good pump in the tris, good connection with the right side during a set.

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Downed a wee cocktail then strolled down the road to give the back a tickle up.

Deads 1x15 120kg, 1x8 160kg 2x5 190kg, 190kg

Dumbell row 3x10 50kg, 50kg, 50kg

Single arm pulldowns 4x8-10 85, 85, 85, 85

Hammer strength seated row 3x8 120kg, 120kg, 120kg 

Toasted!!

Deads were good, reps with 120kg and 160k were without straps but added them for both sets of 190kg. Might give it a crack without on the first set of 5 next session.

Single pulldowns were good 85 is a bit heavy on the last 2 sets to get the target reps but 70 on the machine is far too light. So lots of partials to get it done.

Seated row was tough tonight, crashed and burned on the 6th rep of the last set.

Good session.

Bodyweight today was 91kg.

 

If you're in Dunedin tomorrow head along to Kings High School and check out the NABBA bodybuilding comp.

20170908_161108.jpg

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Headed down and checked out the NABBA South Island Champs, 40 guys and girls giving it heaps!

Going to be a close call in a couple of the men's classes, some stand out physique in the ladies. Just my opinion, but conditioning wise a number of ladies were head and shoulders above the blokes.

 

Gave chest and abs a nudge.

Good workout, managed a couple of extra reps on the final set of a few exercises. Happy!

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Leg day was.....

Squats 1x15 100kg, 1x12 120kg, 1x10 140kg, 2x5 160kg, 160kg

Single leg extensions 4x8-10 130, 145, 145, 145

Single leg seated leg curl 4x10 90, 90, 90, 90

Single leg Hammy extension 3x10 25, 25, 25

Toe press 3x15 250, 250, 250

Single leg press 150, 150, 170

Squats were good, form was better on the 2x5 only a 20kg jump and half the reps but feels like more.

Leg curl was good, smashed 10 on all the sets. Going to change it a little bit and do some lower reps.

Workout was good overall, small adjustments go a long way.

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Arms

Close grip bench 1x15, 1x12, 2x6

Single arm pushdowns 3x10 

Overhead cable extensions 3x8-10 

Single dumbell extension 3x10 

Single arm pushdowns across the body 3x12

Dumbell curl 4x8-10 

Single arm preacher curl 3x10 

Nothing too fancy but definitely getting it done.

Right arm still does without any real warning, other than a loss of sensation before hand, on overhead single arm stuff.

Preacher curl was with 16kg, could have gone a bit heavier though.

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Arms and abs yesterday.

Close bench 1x15, 1x12, 2x6-8

Single arm pushdowns 3x10 

Overhead cable extension 3x8-10 

Single arm overhead dumbell extension 3x12 

Across the body single push down 3x12 

Dumbell curl 4x8-10 

Single arm preacher curl 3x10 

Cable crunch 3x12 

Leg raise 3x amrap 

Good workout.

Single dumbell extension is still a bit of an issue, lose sensation in the right arm and fail without warning. Getting a good pump and DOMs in the right places.

Switched from hammer curl to standard dumbell curl. Very tight through the bicep tendon to insertion under the delt. Went a bit lighter on preachers due to this but it had loosened up nicely by then and I could have gone a bit heavier.

Rest day or 2 now, a few tweaks to the program on the way.

 

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Working on some goals for the months ahead and into the new year both training wise and personally. Exploring work options as well.

First and foremost in regards to training is the intention to compete in the first half of next year. Not sure when or where yet or which federation, probably doesn't matter too much as I intend to do Masters 40+. Will definitely be a bodybuilding comp. 

Symmetry will be an obvious issue but it's more about getting out there and doing it, with the best conditioning I can muster.

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Training is ticking along nicely.

Currently using Savage Roar pre workout and it's really doing the business. Different feels to others I've tried, the mental sharpness/sense of wellbeing is fantastic. Stacked it with a scoop of outrage tonight and apart from the watermelon flavoured outrage repeating on me, it was awesome!

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