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gazza

Idle ramblings and observations.

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Rest day today.

Yesterday was abs/core with some cardio.

Nothing flashy, couple of repeats of an ab circuit finished off with a couple of amrap sets of hanging side knee raises.

Started the session with a steady 20 on the cross trainer then abs immediately after then back on for a quick 10 minutes in cross trainer with 30second sprints every 2 minutes. 

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Shoulders last night.

Iso lateral machine press 1x15, 1x10, 1x6, 1xamrap put the weight on from my second set and went as hard as I could.

Reverse crossover 4x12

Lying side raise 3x10 

Rear delt machine, single arm 3x12

Standing side raise 3x10 superset with around the world 3x12. Burning like hell after this, great pump.

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Legs today.

Smith machine squats, narrow stance 1x15 80kg, 1x12 90kg, 1x10 110kg, 1x6 130kg, 1xamrap 90kg.

Weight is the weight in platesonly as I'm buggered if I can figure out the actual weight of the Smith bar, its counterbalanced slightly. Last set I opened my stance up and went arse to grass until I sat down lucky 13.

Walking D/B lunges 3x10 each leg with 20kg dumbbells

Seated single leg leg curl 4x10 6th plate on the stack.

Single leg press in the seated horizontal press 3x12 150 on all sets, high foot position trying to get the hammies engaged as much as possible. Wi led pump bu this stage.

Finished off with seated calf raise 4x15 40kg on all sets, nice and slow for a good squeeze.

Thanks for looking.

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Back done.

Wide grip front pulldown 1x15, 3x8

Dumbell row 3x10

Underhand, close grip pulldown 4x8

Cable rows 3x8

Shrugs 3x10

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Rest day yesterday. Had awesome leg doms yesterday, still a couple of touchy spots today (3 days after training). Back is sore in the right spots today.

Been dealing with a shitty head cold/sinus issue all week so taking another rest day today, will do some foam rolling later on.

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After two consecutive rest days it was time to hit chest with a side of abs and blow this sinus, head cold bollox away.

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

Incline flyes 3x10

Decline flyes 3x10

Cable pec contraction thingy 3x12

Decline sit ups superset with inclined leg raise 3x15 for both.

Boom, done.

Excuse the lack of weights listed, trying to not focus on that so much and concentrate on how the muscle is working etc.

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Today's leg sesh. 

Squats 1x15, 1x12, 1x8, 1x6 worked up to 150kg for the last set. Comfortablish 6, trying to focus on my form a bit more.

Single leg extension 3x10, increased by one plate today.

Stiff leg/romanian deads. 1x15 @60kg 3x10 @100kg. Again, trying to focus on form and get a good contraction. Lower back engaging a bit much and get pumped as f*ck. 

Standing leg curl 3x10. Still having to do these on the leg extension machine.  A bit awkward but working.

Toe press 4x15.

Dont really see much point in posting the weights for the machine exercises as most differ between brands etc. Some are in pounds, some are in kgs most of them aren't actually marked with what they are. 

If you're curious, you're welcome to ask.

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Arms before work today.

Close grip smith machine bench 1x15, 1x12, 2x6-8, 1xamrap with the same weight I use in my second set.

Seated single arm overhead dumbbell extension 3x10 right arm still lagging but gained some ground today on these.

Overhead rope cable extension 3x12

Single pushdowns 3x10

Standing d/b curl 1x15,  1x12,  2x6 

Spider curls 3x10 superset with kickbacks 3x12.

Done and dusted. Good pump in the tris today, bis felt good.

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After a rest day which involved some foam rolling and doing shut round the house before going to work, I headed down the road and did this.

Nothing fancy but getting the ball rolling.

IMG_20180502_205959_041.jpg

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Shoulders before work.

Iso lateral machine press 1x15 20kg, 1x12 30kg, 1x6 35kg, 1xamrap 25kg completely fucked at 14reps.

Standing reverse cross over 4x12 with 3 plate in the stack.

Lying side laterals 3x10 9kg, 9kg, 10kg really trying to concentrate on the negative with these at the moment.

Rear delt machine (single arm) 3x12 145 on the stack for all sets.

Standing side laterals 3x10 14kg, 14kg, 14kg superset with around the world 3x12 10kg Olympic plate for all sets.

Done.

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Legs yesterday.

Smith machine squats, walking d/b lunges, seated single leg curl, single leg press, seated calf raise.

Back on the menu today.

W/G pulldowns 1x15, 3x8 120, 160, 180, 180

D/B row 3x10 48kg, 48kg, 48kg

C/G underhand pulldown 4x8 160, 180, 180, 200

Cable rows 3x8 200, 200, 220

Barbell shrugs 3x10 160kg on all sets.

20180505_170549.jpg

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Chest and abs today.

Smith bench press 1x15, 1x12, 2x6-8, 1xamrap 

Incline flyes 3x10 

Decline flyes 3x10 

Cable pec contractions 3x12

Weighted decline situps 3x15 super set with inclined leg raise 3x15.

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Week off training due to 4 days of restraint training for work. Pretty ordinary getting stretched and twisted with DOMS.

Lots of stretching and foam rolling in the evenings to try and keep things moving. 

Back into it tomorrow with a leg session.

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Legs yesterday after a week of sort of rest.

Squats. 1x15, 1x12, 1x8, 1x6 worked up to 150kg for the last set comfortable but uncomfortable if that makes sense.

Single leg extension 3x10 145 on the stack for all sets.

Romanian deads. 1x15 60kg, 3x10 100kg for all sets.

Standing leg curl 3x10 improvising these on the leg extension.

Toe press 4x15 horizontal leg press for this.

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Arms yesterday.

Close bench 1x15, 1x12, 2x6, 1x amrap. All done in the Smith machine.

Single d/b extension 3x10 overhead version.

Overhead cable extension 3x10

Single pushdown 3x12

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

Spider curl 3x10 superset with kickbacks 3x12 

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Abs/core today with a circuit of exercises finished off with hanging leg raises and planks.

Steady session on  the xtrainer before hand and then some interval training to finish the day.

Complete rest from the gym tomorrow. 

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Shoulders today.

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

Reverse cross over 4x12 

Lying lateral raises 3x10

Rear delt machine 3x12

Standing side laterals 3x10 superset with around the world 3x12.

Good session, strength improving all the time. Sometimes it's just an extra rep or a small increase in weight.

 

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Leg day number 2.

Smith machine squat 1x15 80kg, 1x12 90kg, 1x10 110kg, 1x6 140kg, 1xamrap 90kg sat on my arse after 13 reps. Recorded weight is the plates only, unsure of the bar weight on the Smith so dont factor it.

Walking d/b lunges 3x10 22kg dumbbells for all sets.

Seated single leg curl 4x8-10 85, 90, 90, 90 

Single leg press on the seated leg press machine 3x12 170 for all

Seated calf raise 3x15 70kg for all.

Good work out, awesome pump.

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Back day.

W/G pulldown 1x15 120, 3x8 160, 160, 180

D/B row 3x10 48kg, 48kg, 50kg

C/G underhand pulldown 4x8 160, 180, 180, 200

Cable row 3x8 200, 220, 220

Shrugs 3x10 160kg on all sets.

Felt good, nice pump. 

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Full day away from the gym today. Leg doms are mean today, did not help I had to sprint my arse off at work on Saturday to catch someone lol. Bit of foam rolling before bed.  Chest and abs tomorrow and quick bit of cardio afterwards.

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Chest and abs yesterday 

Smith bench 1x15, 1x12, 2x6, 1xamrap

Incline flyes 3x10 

One arm D/B declines 3x8-10

Cable pec contractions 3x12

Weighted decline situps supersetted with inclined leg raise x3

15 minutes of HIIT on the rowing machine.

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Legs today

Squats 1x15, 1x12, 1x8 1x6 worked up to 155kg for 6

Single leg extension 3x10

Romanian/stiff leg deads 1x15, 3x8-10 110kg on the last set for 10 reps with good tight form

Standing leg curl 3x8-10 still improvising these on the leg extension machine but getting the job done. 

Toe press 3x15

That's me out!

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Arms today.

Close bench 1x15, 1x12, 2x8, 1xamrap 

Single overhead extensions 3x10 

Overhead cable extension 3x12 

Single pushdowns 3x10 

Standing d/b curl 1x15,  1x12, 2x6 

D/B preacher 3x10 superset with kickbacks 3x12 

Training done and dusted, followed soon after with 2 hours of restraining a muppet.

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After 3 more restraints and bruises to go with it, it was time for some rest. Today is my second rest day,  shoulders to kick things back off with tomorrow. 

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