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gazza

Idle ramblings and observations.

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Another gym session done.

Worked through an ab/core circuit, then jumped on the crosstrainer. Bit unco not being able to hang on with both arms and only lasted 10 minutes due to being an unfit bastard!

Back down the road tomorrow to do some work on the unbroken, pieced together right arm. Got to keep it progressing!

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Gym today, continuing to keep things moving with the right arm/shoulder even with the left in a cast. 

Everything was obviously one arm only.

Cable row 3x10 superseted with seated machine flyes.

Alternating (front and side) dumbell raise 3x10 superseted with face pulls.

Overhead cable extension 3x10 superseted with hammer curls 3x10.

About 60-90 seconds between sets.

Bit frustrating not being able to do the left but it's temporary and I enjoyed myself nevertheless. 

Leg workout tomorrow, likely to be lots of Smith machine squatting and leg curl variations.

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Gotta make the most of it haha!

Have legs a tickle.

Smith machine squat A2G 1x15, 1x12, 1x10, 1x6, 1x4, 1x15 used the same weight on my last set as I did for the set if 12 reps.

Seated single leg curl 3x10

Single leg extension 3x10

Standing leg curl 3x10

Calves are killing me after having a stint on one of those elliptical cross trainer thingymajigs. 

Core/abs with some cardio tomorrow sometime.

IMG_20171201_161041_865.jpg

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Couple of ab circuits to keep things going. Knocked the top one out this morning while my boy worked the stop watch in between coughing fits.

Leg session tonight.

IMG_20171205_112042_440.jpg

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Plans changed, legs got done this morning.

Smith machine squats 1x15, 1x12, 1x10, 1x6, 1x4, 1x15.

Seated single leg curl 4x10

Seated single leg press 3x12 

Standing leg curl 3x10 

Toe press 3x12

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Hit the right side with this today.

Dumbell rows 3x10 supersetted with incline dumbell flyes 3x10

Rear delt machine 3x10 supersetted with face pulls 3x10

Overhead dumbell extension 3x10 supersetted with hammer curls 3x10

Finished with 3x12 of across the body pushdowns.

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Rest day today due to family outings and things and food being shit!

Been eating low carb all week, roughly 100g a day timed around pre or post workout meals depending on training and with exception of a teaspoon of sugar in my black coffee I've eliminated as much refined sugars as I can.

Today was untidy, too much convenience crap. Popcorn at the movies and curry for dinner.

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Holy He'll! I went to the gym! That makes it 7 times for the year😂😂

Due to staff turn over and illnesses, not too mention the tampon that's always on ACC we've been doing extended shifts and only getting one day off (Not the best when doing night shift permanently).

One good thing to come from the madness was the opportunity to change shifts. As of this week I am off permanent nights and only do them if it is overtime. Working permanent 1500-2300 shifts now which is really great and the roster pattern is better too.

Had an upper body session 5 days ago and gave the legs a wake up today.

New programme being hashed out at the moment and a nutrition plan is in the workings.

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After procrastinating for a bit too long this morning I eventually got to the gym for quick leg session.

Squats 5x6-15 started with 15 reps and increased weight while dropping reps gradually down to a final set of 6.

Reverse lunges 4x8-10 slow and steady with a good squeeze.

Single leg seated leg curl 4x8

Single leg horizontal leg press machine 3x12 really trying to focus on the vastus lateralis with this one.

Toe presses 3x12 to finish off.

Had a back session yesterday after taking 3 days to recover from the last leg session and frying my hammies with Romanians. The day before that was Chest.

Bit of overtime limited things last week but I managed to sneak into the staff gym on a quiet shift and do a giant set/circuit for delts, bis and tris lol.

This is almost becoming a habit!!

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Tickled the delts a bit today.

Iso-lateral hammer press 1x15, 1x10, 1×6, 1xAMRAP 

Reverse crossover 4x12

Lying lateral raise 3x10

Rear delt machine 3x10

Side lateral raise 3x10 superseded with Around-The-World 3x12.

Done and dusted.

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Rest day today.

Yesterday was arms.

Close grip bench (smith machine) 1x15, 1x12, 1x6, 1xamrap.

Single arm d/b extension 3x10

Overhead cable extension 3x12

Single arm pushdowns 3x10

Standing d/b curl 1x15, 1x12, 2x6

Incline bench d/b curl (face down) 3x12 SUPERSETTED with

Tricep kickbacks 3x12.

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Chest before work yesterday.

Bench press (smith machine) 1x15, 1x12, 2x6-8, 1xamrap.

Incline flyes 3x10

Decline flyes 3x10

Cable leg contractions 3x12

3 sets of decline crunches superseded with inclined leg raises.

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Wee leg session before work today.

Barbell squats 1x15, 1x12, 1x8, 1x6

Lunges (static, smith machine) 3x10

Seated leg curl (single leg) 4x8-10

Seated leg press (single leg) 3x12 trying to keep my foot placement reasonably high and engage the hammies here.

Seated calf raise 3x12.

Getting back into the swing of things and slowly adjusting to the new shift pattern. No more night shift is good no matter how you look at it!

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Day off work but not from the gym.

Shoulders.

Iso lateral machine press 1x15, 1x10, 1x6, 1xAMRAP 

Reverse cable crossover 4x12

Lying inclined lateral raise 3x10 

Seated rear delt machine (single arm) 3x12

Standing side raises 3x10 SUPERSET with

Around-The-World 3x12

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A wee bit of cardio and abs today. Nothing ground breaking, just a starting point.

20 minutes LISS on the cross trainer, followed by 2 rounds of the ab circuit with 90 seconds between rounds. Finished off with 10 minutes HIIT on the cross trainer with 4x30 second sprints.

IMG_20180412_133453_283.jpg

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Rest day yesterday, arms today.

Close grip bench 1x15, 1x12, 2x6-8, 1xamrap. All in the Smith machine.

Single overhead d/b extension 3x10

V-bar cable extension 3x12 all overhead 

Single arm pushdowns 3x12

Standing d/b curl 1x15, 1x12, 2x6

Incline bench curls 3x12 superset with tricep kickbacks 3x12.

Still a big gap in overhead strength and endurance with the right arm, slogging ahead regardless. Trying to focus on getting a good squeeze and on d/b extensions accentuate the negative portion on the right arm.

Cheers for looking. 

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Another leg day today.

Smith machine squat. 1x15, 1x12, 1x10, 1x6, 1xamrap. Lighter weights here, trying to focus on keeping tension as constant as possible and varying foot positions. Amrap set was done with the same weight as my second set, managed a good 15 reps A to G.

Single leg extension 3x10

Stiff leg deads 1x15, 3x8

Standing leg curl 3x8 these are improvised on the leg extension machine.

Good session, good pump bring on the doms 

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Backed up after legs yesterday.

W/G pulldown 1x15, 3x8

D/B row 3x10

C/G underhand pulldown 4x8

Cable row 3x8

Shrugs 3x10

Bit of an up and down workout. Stiff deads yesterday didn't help either. Strength was a bit off at the start but started to feel good after the first 2 exercises.

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Rest day yesterday,  chest today! I know, what is this madness? Chest on a Wednesday!!! Well I wasn't the only one, it was definitely whacky Wednesday tonight. People curling 40kg in the power rack, sitting on benches they weren't actually using and texting, not to mention the sweaty butt skids. Hogging all the dumbbells and cables.

I'll be glad when school holidays are over and I can go back to work and train in the mid morning.

Anyway.......

Smith machine bench press 1x15, 1x12, 2x6-8, 1xamrap with the weight from my second set.

Incline flyers 3x10

Decline flyers 3x10

Cable pec contractions/raises thingamajig 3x10

Oh and 3 sets of decline situps supersetted with leg raises.

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Busy day with kids and household stuff, headed down tonight and gave the pins a bit of a workout.

Squats 1x15, 1x12, 1x8, 1x6

Single leg extension 3x10 

Romanian deads 1x15, 3x8-10 

Standing leg curl 3x10 have to improvise these on the leg extension.

Toe press 4x12.

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Arms tonight.

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

Single overhead extensions 3x10

Overhead cable extension 3x12 with v-bar.

Single pushdowns 3x10

D/b curl 1x15, 1x12, 2x6

Spider curls 3x10 superset with kickbacks 3x12.

Done and dusted in time to see the Highlanders pump the Blues again.

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