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gazza

Idle ramblings and observations.

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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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Haven't posted any training for a few days, mainly because I've been working too much overtime to get anything significant done and also because I've pinged something in my Achilles/heel region, calf on the same leg isn't feeling flash either. Got a bit ambitious a couple of weeks ago on dead lift, after pulling a comfortable 5 reps at 190kg I thought 200kg would be fun. Broke off the deck nice, locked out at the top of the second rep and as I started lowering it something felt off, touched at the bottom and went for 3 and bailed part way up. Underneath and to the inside of my right heel now has a sharp pain everytime I lock my leg and pull my toes back.

Tonight was back, minus the deads.

Wide grip pulldowns 1x15 120, 3x8 140, 160, 160

Single arm bent rows 3x8 30kg, 50kg, 55kg

Close grip underhand pulldowns 4x8 140, 160, 180, 200

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

Shrugs 3x6-8 180kg, 190kg, 190kg.

Tried some light seated calf raise but no good and stopped after a couple of reps.

I've managed to outstrip the dumbell rack so rows was done with an Olympic bar anchored at one end. The weights recorded is just the amount of plates I added without the bar weight. Although it's a 20kg bar I'm not sure what percentage of it is engaged in the lift. Never the less its still more than the biggest dumbell.

With the exception of the right leg issues it was a good workout. 

 

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Chest and abs last night.

Bench 1x15 70kg, 3x6-8 90kg, 90kg, 100kg

Incline flyes 3x10 28kg, 30kg, 30kg

Single arm decline 3x8 36kg, 36kg, 36kg

Low cable crossover 3x10 22.5, 22.5, 27.5 1xladder 27.5, 4 height changes for a total of 29 reps.

Declined sit ups 3xamrap

Inclined leg raise 3xamrap

Legs today going to be fun squatting with trap doms!

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Well that was fun...

Squats 1x15 100kg, 1x12 120kg, 1x10 140kg, 2x5 160kg, 162.5kg

Single leg extension 3x10 130, 145, 145 1xdrop 145-130-115 x 17 reps

Seated single leg curl 2x12 90, 90 2x6 105, 105

Hammy extension 3x10 25kg, 25kg, 25kg 

Single leg press 3x12 170, 170, 170

Leg press was on the seated horizontal hammer strength machine.

No calves as my right Achilles, heel, calf is acting up a bit.

 

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Hit arms yesterday

Close bench (Smith machine)

1x15 30kg

1x12 40kg

2x8 60kg, 60kg.

One arm push down

3x10 37.5 on the stack for all sets.

Overhead cable extension 

3x8-10 57.5 on the stack for all sets.

One arm overhead dumbell extension 

3x10 14kg for all sets.

One arm pushdowns across the body 

3x12 22.5 on the stack for all sets.

Standing dumbell curl

1x15 16kg

1x12 18kg

2x8 20kg

Single arm preacher curl 

3x10 16kg

Good workout.

Dumbell extension was easy as on the left, right arm did the usual and had to be forced.

 

Wednesday was shoulders and some abs 

Seated machine press (single arm)

1x15 20 on the stack

3x8-10 30, 30, 40

Side raise

3x10 16kg, 16kg, 18kg

Drop set 18kg-16kg-14kg 25 reps

Face pulls 

4x10 67.5, 67.5, 72.5, 72.5

Rear delt machine (single arm)

3x10 160, 175, 175

Lying side raises

3x10 8kg in all sets

Finished off with so me weighted decline sit ups and inclined leg raises.

Did the trick.

Back into it in Sunday.

 

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After a couple of rest days and a 4am finish, it was time to bash some back.

Wide grip pulldowns (overhand)

1x15 120

3x8 160, 160, 180

One arm row

3x8-10 50kg, 50kg, 55kg

Close grip pulldowns (underhand)

4x8 160, 180, 200, 200

Hammer strength seated row

3x8 120kg, 120kg, 120kg

Barbell shrugs

3x8 190kg, 190kg, 190kg 

Good workout, really enjoyed it today.

Heaviest dumbell in the gym is 50kg and ice been doing it for 3x10 easily so it was time to change it up.

There's a sleeve anchored to one if the power racks for slipping an olly bar in, this made a good alternative. Hard to gauge how much of the olly bars 20kg weight has an influence, so I'm only counting the weight I add to the bar. Using 10kg plates to help with range of motion. So far so good.

Trying to focus on my lower lats a little bit, find that the way I'm doing these rows and the underhand pulldowns are achieving this at the moment.

Thanks for looking.

20171008_202657.jpg

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On 22/09/2017 at 9:16 PM, gazza said:

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!

Hey mate maybe a bit off topic but do you find some of the pre WOs can give you indigestion/heart burn as well as repeating on you.Ive found that "kick"one to be pretty good but seems to repeat and give me indigestion.I might have a go with the roar.Still keen to try out some just protein when i finish off what ive got at the moment

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Hey mate, haven't had an issue with indigestion just that manly watermelon repeating.

If you liked the kick then you should give War 50 a crack it's very similar, just a bit stronger as it has 100mg of DHMA instead of 40mg.

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Headed in to train chest and abs last night with all the other sheeples!! Place was nuts.

Barbell bench

1x15 70kg

3x6-8 90kg, 90kg, 100kg

Incline flyes

3x10 30kg, 30kg, 30kg

Single arm decline

3x8 36kg, 36kg, 36kg

Low cable crossover

3x10 22.5, 22.5, 27.5

1xladder 27.5 with 4 steps to failure

Decline sit up 3xamrap 

Inclined leg raise 3xamrap 

Good workout despite having to wait around between a couple of exercises for all teenagers to finishing texting and move on.

 

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Nothing worse when your trying to get into it and get a flow hapening than having your routiene stuffed by idiots messing around.Throws everything out of wack

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Moved a couple of days around to try and avoid the crowds of sheeples all doing the same thing. Couple of busy days with the kids and all day in the garden today, gave legs a tickle.

Squats

1x15 100kg

1x12 120kg

1x8 140kg

1x5 160kg

1x5 165kg

Single leg extension 

3x10 145 all sets

1xdrop 145-130-115 amrap dead at 16 reps

Seated single leg curl 

2x12 90 for both sets 

2x6 105 for both sets

Single leg s/l deads

3x10 25kg for all sets

Seated single leg press

3x12 170, 170, 190

No calves as my right calf is not 100, Achilles seems to be better though.

First time doing single leg s/l deads and while I enjoyed them my balance was an issue, not too mention it was tough to shift any major weight.

Used a barbell, should maybe try a dumbell? Any tips from those more in the know would be good.

Cheers.

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