half human/half machine - downloading training data...

[Mr.Goodcat]

Very impressive

[Luigi]

looking good mate, going to look wicked when cut up

[Android]

Cheers fellas, must be a body under there somewhere ;-)

Today I went to the gym and did a catchup session with highest reps yet for me, something I can't do with a training partner as the rest between sets would be too great waiting.

I wanted to try the 1,000 rep workout and actually found it to be quite easy when done in 30-50 rep sets. I'm not sold on it though as in order to get the reps out you have to avoid squeezing which I believe in strongly. If you truly squeeze a muscle there is no way you'll get 1,000 reps out, no way.

But I did spread the load as I'm a noob at 1,000 rep workouts, across 3 body parts.

Did chest first dumbbell incline press total 200 reps took me 7 sets to achieve, lightweight but the last few sets hurt.

Next up was forearms, where I alternated wrist curls with reverse curls and got out another 200 reps in total.

Next up was standing calf raises and 200 reps again.

Then back to forearms again, this time 200 reps with straight bar, alternating wrist curls with reverse curls

Chest next and the pec deck for 100 reps (10 rep sets I was sometimes holding the squeeze for 5 seconds)

Finally seated calf raises for 100 reps

Done and dusted, it's dark so no more carbs just fish tonight for 2 meals then Casein before bed. I think I'll do Arms tomorrow

[Android]

Man there's alot of Journals going on this is good stuff reading through what other people are lifting...keep it up :clap:

Tonight was Arms and I wish I had dropped a Panadol, my training partner dropped two of them and was showed me up, where I was doing preacher curls he gets on and does single-armed at same weight I was doing with two arms....jeeez! embarrassing

Started with Triceps we did cable pushdowns with a flat bar (I usually do v-bar or rope) and we warmed up with 40 reps, then x4 20 rep sets after that.

Next up was a tricep pushdown machine, fo,lowed by cable tricep kickbacks. I seem to be doing 20 rep sets it's not something I set out to do but I find it gives me a good chance to 'feel' the muscle work and exhaust it without having to employ other muscle groups, and since I keep hearing Pros say that the muscle doesn't have eyes, it can't see what weight you are lifting, I'm doing it this way for a bit longer. Will change it up in a few weeks.

Then we switched to biceps, started with preacher curls, one and two armed style. Then we did hammer curls with dumbbells, 1 set was to work up 10kg, 20kg, then 30kg hammer curls. And rest then repeat.

Back to preacher curls super-setted with tricep pushdowns (again).

Then lying inlcine curls (where you lie face down on the incline bench).

lastly we did cable kickbacks (again)

Arms were swoll and felt good to trash them with every exercise.

Tomorrow is Legs so I don't need my arms except for work purposes :-)

There's some great physiques in the gym now that the comp season has started. not sure who doing what but people are getting into shape and it shows. Very motivating to put your ass down and work harder and since there's a finite number of workouts before any comp...it's time to make every workout count.

Today I cooked 1kg of kumara and potatoes, and 1kg of chicken.

Tomorrow is 1kg of kumara (I went and brought 8kg worth today after work which will last until the weekend).

[Android]

An over the top Leg workout from only 3 basic exercises, awesome feeling.

We did Hack Squats I'd say 4 working sets @ 120kg so not the heaviest I've done. But I go down to the bottom and steadily pump out 20+ reps at this weight. Final set was a drop set I got out 20, then stripped off 20's for another 8 reps, then off again for 6 and I have never ever felt my Legs so drained of energy as when I fell out of the machine tonight, ever.

Leg Press was next after a good rest, and definitely took it easy, first set I didn't even want to do as my Legs were still poked. We added weight gradually and set after set worked up to jsut 200kg. We talked about how we used to do 480 - 500kg Leg Presses a few years ago and our legs were pins back then. And here I am today with pretty good Legs doing less than half that weight. Definitely didn't do myself any favours back then going for heavy-as weight. I blame the magazines which always used to say increase your weight each time, keep going up in weight, add more weight....gee ya think?

Lastly after a long rest I did Hammy curls, 35+ rep set to warm them up, another couple of heavier 15 rep sets and my training partner had me up about fdoing the stack of the Leg Curl machine...wtf. A challenge is a challenge so I did 5 reps, paused-rested and got out 2 more before lowering the weight and repping out another 6.

I walked out of the gym looking funny. Tried to run across the road and all I could do was shuffle my feet LOL.

double-serve P.O shake with glucose, got home but too tired to cook more meat so it was x2 185gm tins of tuna and a double-serve casein before bed...early tonight I hope I need rest to grow from this epic workout.

luv.me/oats was in the gym today and she looked freak'n awesome. She off to Oz end of week to show the Aussies what kiwi BBer's look like and she's going to do really well. Shredded look with stand-out abs and shoulders to match...very motivating to see :-)

[Android]

oh yeah, my pre-workout was slightly different.

I had 1kg of chicken and 1kg of kumara and 2 single shakes during work hours.

Then I had a can of baked beans an hour and a half before the workout started.

I slipped 10gms of BCAAs and 5gms of Glutamine into a shaker with a double-scoop of iStaori H+Blocker and a scoop of Superpump250. I had a good feeling about this workout before it started and loaded up with the essentials.

The BCAA powder and Glutamine was instead of a protein shake which I didn't want to bring up, but a shake would have done ok an hour before.

[Luigi]

An over the top Leg workout from only 3 basic exercises, awesome feeling.

We did Hack Squats I'd say 4 working sets @ 120kg so not the heaviest I've done. But I go down to the bottom and steadily pump out 20+ reps at this weight. Final set was a drop set I got out 20, then stripped off 20's for another 8 reps, then off again for 6 and I have never ever felt my Legs so drained of energy as when I fell out of the machine tonight, ever.

Leg Press was next after a good rest, and definitely took it easy, first set I didn't even want to do as my Legs were still poked. We added weight gradually and set after set worked up to jsut 200kg. We talked about how we used to do 480 - 500kg Leg Presses a few years ago and our legs were pins back then. And here I am today with pretty good Legs doing less than half that weight. Definitely didn't do myself any favours back then going for heavy-as weight. I blame the magazines which always used to say increase your weight each time, keep going up in weight, add more weight....gee ya think?

Lastly after a long rest I did Hammy curls, 35+ rep set to warm them up, another couple of heavier 15 rep sets and my training partner had me up about fdoing the stack of the Leg Curl machine...wtf. A challenge is a challenge so I did 5 reps, paused-rested and got out 2 more before lowering the weight and repping out another 6.

I walked out of the gym looking funny. Tried to run across the road and all I could do was shuffle my feet LOL.

double-serve P.O shake with glucose, got home but too tired to cook more meat so it was x2 185gm tins of tuna and a double-serve casein before bed...early tonight I hope I need rest to grow from this epic workout.

luv.me/oats was in the gym today and she looked freak'n awesome. She off to Oz end of week to show the Aussies what kiwi BBer's look like and she's going to do really well. Shredded look with stand-out abs and shoulders to match...very motivating to see :-)

but surely your way dosnt work for everybody ? i have tryd the lower weight and higher rep for legs and it just dosnt work for me, if i dont go heavy i cant put size on them

[Android]

totally, if your legs are growing fast with heavy sets then keep doing them...where's your photos? :pfft:

am just saying heavy sets made mine much stronger but not proportionately bigger, now ... lighter weight higher reps is making them bigger not stronger

[1day]

totally, if your legs are growing fast with heavy sets then keep doing them...where's your photos? :pfft:

am just saying heavy sets made mine much stronger but not proportionately bigger, now ... lighter weight higher reps is making them bigger not stronger

me too. ive done the heavyer weights but find it concentrated to much on making sure i didnt blow out my knee etc , now with the lighter weights im not finding as much stress on my joints.

[Android]

Big Shoulders workout tonight.

Was contemplating a REST day today but will take that tomorrow instead.

First exercise was 10 sets of dumbbell shoulder presses with the only rest between sets the time it took for training partner to do his set of 12 reps, not long enough LOL

This was towards the end a great idea. The shoulders start to tire earlier and earlier into the sets and 25kg is hardly a mammoth weight to press.

Next up was behind the neck standing press with the short olympic bar and 20's on each end. Got a good 5 sets out for 12 reps each set. Straight after the 10-setter this was hard work.

Then we did rear delts on the pec deck machine, 6 sets all up, last 4 sets were a good weight just squeezed out 12 controlled reps.

It was at this point my training partner ran to the mens and threw up, this was already a big volume workout I have to admit.

Finally did dumbbbell side raises, went up to 15kg and dropped to 10kg for every set. Must have done 5 sets, 12 reps @ 15kg then 10 reps @ 10kg which is what...100 reps. The difficulty was looking at myself in mirror struggling to raise 10kg.

That was it, shoulders are done for the week.

I had an appraisal done and I am still lacking in Arms, and Middle to Lower Back compared to the rest of my body symmetty-wise. These areas will get twice my focus from now on and I will do them twice a week. Borderline over-training so I may have to increase my protein and good fats to compensate. Starting this weekend I will have a good fat serve before EVERY meal and a single-serve shake at the end of EVERY meal I eat. This will add about 500 calories in fats to my daily diet and increase my protein intake by about 100gms a day, another 400 calories. That'll give me 1,000 extra calories, effectively compensating for the 1,000 I've dropped by stopping carbs after dark.

[Android]

have been too busy to log the workouts, Friday was a good Back workout with some decent weight on the pulldowns. I remember doing seated cable rows last and not getting much off it with the close grip except bicep was swelling up so we switched to a seated row machine where you do 1 arm at a time and I got a good few sets in of that, really felt it.

Lastly I did my bent-over cable rows for middle Back/ lower trap work.

Saturday was Arms and I clocked up 10 sets of 10 for bnicep curls on one exercise. Gave Ams a good shock tbh they weren't expecting that kind of treatment.

Today (Sunday) was a Hammie day.

Lying leg curls first, a warm-up set of 40 reps 1/4 of stack weight, followed by 6 working sets (12 reps each) at 1/2 the stack weight.

Then one-standing leg curls, followed by Glute/Hammy tie-in machine where you swing each leg backwards.

Then the seated leg curl.

Gave calves a miss will hit them early this week don't want to miss them out but Hammy workout took me up to 50 minutes.

It doesn't really matter (well it does) what exercises I do, it's the intensity and push tp failure that spurs on growth. I feel my CNS is not that strong so I need a REST day after 3 days of workout else my head goes cloudy. I'm not Mr Invincible but I sure wish I was :-)

Have kept eating well, 1kg meat is a minimum and I usually do 1.5kg. This weekend I had a shake with every single meal, oh I brought Inner Armour and I wish I could throw it out if it didn't cost me $105 for 5lbs. It's the WPC/WPI blend and its disgusting. Gave some to a friend and lets just say our friendship has suffered since LOL (its that bad). Chocolate flavoured, should be marked as muddy-water flavoured damn.

Alos brought Omega 3-6-9 oil, which goes int he fridge and I hardly use because it ruins the taste in my mouth for the next 1/2 hour. I havea big bottle of Omega-3 pills which I down 5 of those 3-4 times a day to give me my good healthy fats, but I really need to man up and drink the Omega

[Android]

Today is definitely a REST day.

It feels like everytime I put food in mouth I am full, these days happen now and then and I find it challenging to eat, even have little mental conversations with myself like: "is it worth it, to keep eating so much to grow" and "wouldn't it be nice to be normal and eat just 3 meals a day".

I can fell no food is being absorbed by my body as my stomach feels and looks full already and we're not even half-way through the day!

So far this morning I've had 200gms of oats, a double-serve WPC/WPI shake, x2 200gms of chicken, x2 250gms kumara, appple, coffee, another shake (single-serve).

Yesterday I was painting my little girls bedroom (a pretty pink) and as I was bending down my left knee tweaked and pulled me up lame.

The first thing that went through my mind was "uh-oh, don't do this to me!" and I took it easy from then on but did bend around seeing what my limits were and wondering why or how it could happen.

I've heard most injuries occurr outside the gym so I was guessing all the workload applied to it is having an effect just now.

Anyway I just did Hammies yesterday and the knee didn't present ay problems but I am limping today and won't be squatting this week.

I'm confident it's not an injury, the house was cold yesterday and I was bent-over painting sideways so not exactly good form.

I'm more than happy to take 2-3 weeks off squats without worrying about losing size or time for the Nationals and have some good knee wraps.

I am looking forward to trying new exercises for Quads, perhaps partial squats and squeezing the outer thighs more on the limited range of motion, things I don't do now.

I've been doing alot of Hack Squats down to the floor and I know this machine puts pressure on knees because you can load it up more than you can free-squat...time for a change.

Have chosen my music for my routine and the first step is planted in my mind.

My posing will be less about striking mandatory poses and I am going for a more fluid and artistic routine that draws the viewer over the form of the body and the muscle that it holds...something I noticed the Pros did at the Oz show, inspiring to see.

[bambam]

I brought Inner Armour and I wish I could throw it out if it didn't cost me $105 for 5lbs. It's the WPC/WPI blend and its disgusting. Gave some to a friend and lets just say our friendship has suffered since LOL (its that bad)

hahahahaha i dont know why or how inner armour changed its formula but since they have everything i have tried of theirs tasted like the scum off the bottom of my shoes... maybe some cow shit got into the blend

[Android]

This is gonna be a non-eventful week of posting, it's a week off everything for me.

No cramming down copious amounts of food, no going into the gym, no lifting weights of any kind, no cardio, - nothing at all bodybuilding related.

It's coming up to 17 weeks to go so this is my last chance to rest, the calm before the storm when every minute of every day will be accounted for, every morsel measured, every workout counting.

It's also a week of refection, absorbing as much energy as I can and motivation to increase the food, rest, and workout intensity that I have done up until now. The new week starts when I am 'ready' but likely to be Sunday or Monday. Will spend Saturday stocking up on things like meat.

I've thrown out the 5lb Inner Armour crap, that went out with the rubbish and I brought ON to see me through until the Scivation Whey arrives.

[Android]

Big week this with complete REST from eating and exercising.

Got back into my first workout with Quads.

I must have sat on the Leg Extension machine for 20 minutes, 8 sets working at different weights for different feel. Got quite engrossed in this exercise and was working out how to hit the upper Quad with it. It's possible as I can see the muscle firing when I reach the top of the movement (legs extended)...but then any time holding that position and the tear-drop above the knee is working OT to hold the leg up. So it's a fine line between working the upper quad and not. I worked this out on lighter weight, then used heavier weight to work the upper quad. You might call this bad form but I call it targeting the muscle I wish to work - I was swinging the weight up and at the top of the movement a quick squeeze before letting it drop.

That wasn't enough so I switched to one-legged extensions and repped these out for a few good sets and weight.

next exercise I won't explain it's a weird machine in Les Mills you sit in it and once in it you're holding the weight on your Quads until you get out of it, no-one uses it I managed 4 working sets good weight on my pre-exhausted legs. After each set I would hop out of the machine and hang off it with my legs off the ground as they were so sore to stand on.

Back to leg extension, different one, different angles. I wanted to exhaust them more before squats.

60kg free squats, sets of 15 slow and deliberate movements. My legs couldn't take much more after this and an hour had passed already.

I have a new program to take me up to the Nationals, it doesn't fit neatly into 7 days that's too convenient but it comes close ...8 days, and goes like this:

Day 1. Quads + Calves

Day 2. Shoulders + Biceps

Day 3. Back (the lower, middle, traps)

Day 4. REST

Day 5. Chest + Triceps

Day 6. Hammies and Calves

Day 7. Back (lats)

Day 8. REST

Also, found Pak'n Save sell 450gms Hoki in convenient zip-lock bags (Sealord Hoki fillets) for less than $7...that's cheaper than chicken on most days. I will be trying to eat a bag of this each night (will do me for all meals post-workout)

Chicken breast at Mad butcher with skin-on is $11/kg...I weighed the skin it's 150gms so this equals $12.50 /kg....making the fish about $1 more than cheapest chicken and better packaged for convenience too just pull out frozen pieces and microwave for 5 mins.

So it's 1kg chicken during the day, 1/2kg fish at night

Finally, I went for a walk yesterday morning, my calves hurt so I need to walk a bit more before I start cardio to get my muscles used to the extra weight that I am carrying around. Be a couple of weeks before I am running that's for sure

[Android]

Great day today, 2nd day back into training.

First up I went to see Tom Terry for critiquing. He gave me good pointers of where to improve, slightly different to others I've asked but I take it all on board and do my best to improve. He gave me good advice for my side chest pose telling me that judges are also looking at the ribcage so scrunching down too low and aiming the chest at the judges pulls the ribcage in and doesn't look as good.

He liked my hammies which pleased me no-end as I had none a year ago and worked hard on Legs overall. He wants bigger traps and middle Back, and more Quads .,... geez I started feeling like I was taking the guys order off a menu!

LOL kidding Tom!

Really worthwhile getting a judges opinion 4 months out as it gives me time to make changes in those areas. He pas ton info from Dexter Jackson and Big Kiwi that he had in his mind and was a beneficial session. Lovely guy.

Then off to the gym for my 1 of 2 Back workouts per 8 days with Toms advice in my mind. This was middle Back day...meaning from the bottom to the top of the Back I was working the center portion.

So started off with 5 sets 15 reps with 40kg deadlifts. Heavy huh? no comment :-)

Next up was a wide-grip seated row machine and I just concentrated on using the middle of my Back to pull the grip handles back.

Next up was another seated row machine, different angles, different grip, same concentration on middle back.

Then it was incline shrugs.

Finally standing shrugs I got 6 good working sets out, really happy.....no really!

The thing I liked about this workout was working middle back doesn't bring in biceps at all, nothing. whereas working lats there is that tendency to use them a little. The reason I care is tomorrow is Shoulders and Biceps so I got the right Back workout in the right place it seems.

I'm not a personal trainer, I'm not an exercise or human bio student so I don't know if a program I write down works at all until I do it, and then I'll know if it works. Things that don't work for me are putting lower back and hammies workouts close together. Will know after 8 days if this workout program is good as it is or needs a tweak.

[Optimass]

I quite like the new split mate - keen to see how you recover. Biceps the day before shouldnt be too bad dependant on how hard you hit them on the day.

I have always found 3 on 1 off very intense so would train the auxilleries a bit lighter. Mixing it up like you are should pay off. Wish i could split like that at the moment --- too busy family and business at the moment :doh: but then family is a good interuption :nod:

[Android]

I quite like the new split mate - keen to see how you recover. Biceps the day before shouldnt be too bad dependant on how hard you hit them on the day.

I have always found 3 on 1 off very intense so would train the auxilleries a bit lighter. Mixing it up like you are should pay off. Wish i could split like that at the moment --- too busy family and business at the moment :doh: but then family is a good interuption :nod:

yeah will have to see how recovery goes...what does your schedule look like mate?

oh saw a guy doing the Nats this year he's 6'3"-6'4" and 130kg, will cut down to 115 to be onstage, about your height isn't he...check him out at the Nats if you go.

[Android]

Twas Shoulders and Biceps tonight...but just wanna go over the food I ate today.

This morning I opened a 1.3kg pack of chicken breast and removed the skin, cooked up most for the day at work but left a 300gms piece for dinner. Cooked a load of rice to take with me to work not sure how much probably 300gms raw weight.

Breakfast was 200gms oats and a double-serve shake

food at work was the chicken and rice

also took a double-serve shake and drank it in two sittings (11am and 3pm)

had 2 apples and a coffee as well

got home and had remainder rice and a tin of tuna in oil.

then an hour before workout a single-serve shake

pre-workout was SuperPump/H+Blocker and added BCAA powder and Glutamine powder

post-workout was double-serve shake

dinner was 300gms chicken

after dinner another tin of tuna in oil

bedtime double-serve Caesin shake

adding that all up:

from shakes today I got 9 serves or 225gms protein

from 1.1kg (200gms was skin) chicken about 150-180gms protein

from 2 tins of tuna 60gms protein

...460gms of protein

Weighed in at 111kg tonight, before workout.

I did Smith machine behind the neck press first up, worked up in 20lg increments to 80kg and got good sets out final ones were 8 reps each. Not too heavy I don't want to do a rotator cuff but it was heavy enough.

Next up a side lateral raise machine, we worked down to the bottom of the stack and then drop-setted all the way back, last set must have been 20+ reps easily it was hard to lift my arms up after that.

Next up super-setted front raises with a 20kg and dumbbell side raises with 7kg. I started off with 34 reps of front raises and last set managed 20 reps with a rest-pause at 15 before doing another 5.

I really use the rest-pause on final sets to totally exhaust a muscle. I mean the muscle wears out at 15 reps, but in a few secs of rest it is possible to squeeze out a few more reps so why not? Sometimes I do a few rest-pauses if I feel I have more to give in the muscle and am not tired.

Next was Biceps just 3 exercises.

We started with Preacher curls nothing heavy just repped out as best we could. I thought again here I need to take a Panadol, I meant to but forgot again. The lactic acid pain stops me not the muscle failure and it's frustrating. I rest-pause a bit a let the pain subside before repping more out. I took iSatori H+Blocker tonight but it did squat for me must take 2 scops next time but i thin Panadol is still the better option.

Then we did 21s with a straight bar passing it back to each other. We got bored with half-reps so did 21 full ones, partner did 30!

Finally concentration cable curls and I did set after set after set of these probably about 8 sets of 6-12 reps.

Tomorrow is a REST day, will eat the same as I did today, same quantities

[Android]

Multi-Vits

I'm taking a multi-vit in the morning and afternoon, the ones in a capsule.

Also having a Berrocca in the morning and evening I don't want to fizzle my CNS and I don't eat as much veges as I should. Too early to tell if it helps but will see, I feel good but it might jsut be the week-off I had ay.

Also...seems I might have a temporary reaction to almonds and 3-6-9 Omega Oil. I was taking the oil twice a day but got a itchy rash. So I switched to tinned tuna in oil and the rash is going away. I am not a big fats/ oil person even when dieting except I will take CLA closer to the comp. But for now seems almonds and compressed oils are off the menu.

[Pete_S]

Multi-Vits

I'm taking a multi-vit in the morning and afternoon, the ones in a capsule.

Also having a Berrocca in the morning and evening I don't want to fizzle my CNS and I don't eat as much veges as I should. Too early to tell if it helps but will see, I feel good but it might jsut be the week-off I had ay.

Also...seems I might have a temporary reaction to almonds and 3-6-9 Omega Oil. I was taking the oil twice a day but got a itchy rash. So I switched to tinned tuna in oil and the rash is going away. I am not a big fats/ oil person even when dieting except I will take CLA closer to the comp. But for now seems almonds and compressed oils are off the menu.

Not sure if you have ever used Android but i use Natural Peanut Butter (no sugar or salt) for a lot of my good fats. Large heaped tablespoon with slow release protein shake just before bed is great.

[Android]

Multi-Vits

I'm taking a multi-vit in the morning and afternoon, the ones in a capsule.

Also having a Berrocca in the morning and evening I don't want to fizzle my CNS and I don't eat as much veges as I should. Too early to tell if it helps but will see, I feel good but it might jsut be the week-off I had ay.

Also...seems I might have a temporary reaction to almonds and 3-6-9 Omega Oil. I was taking the oil twice a day but got a itchy rash. So I switched to tinned tuna in oil and the rash is going away. I am not a big fats/ oil person even when dieting except I will take CLA closer to the comp. But for now seems almonds and compressed oils are off the menu.

Not sure if you have ever used Android but i use Natural Peanut Butter (no sugar or salt) for a lot of my good fats. Large heaped tablespoon with slow release protein shake just before bed is great.

Will try that when the rash is completely gone as it's nut-related and see how it goes, cheers Pete_S!

[laurasaur]

I got allergic to almonds too when I had a big bag in my desk at work and was having 20ish a day. I stopped and can have them now again in moderation, but im on a walnut/brazil nut thing at the moment anyway

[Android]

I got allergic to almonds too when I had a big bag in my desk at work and was having 20ish a day. I stopped and can have them now again in moderation, but im on a walnut/brazil nut thing at the moment anyway

Ohhh that's prolly what I have :-( and I love Almonds....will buy a few Brazil nuts and see what they are like thanks Laurasaur

[Android]

Chest and Triceps tonight, did 2 exercises I haven't done before.

Warmed up on a seated press machine, we worked our way down to the stack and did a few sets of 10 reps for a total of 6 sets.

Then did a HammerStrength machine, seated press again but different angles.

These were to replace a bench press which we ALWAYS do with b/bells or d/bells so thought wtf why not do something different. This machine we didn't go heavy but middle chest felt like ripping apart. Rest-pause on a few sets to get 15-20 reps out - great feeling!

Overhead dumbbell pullover was next, this was c/- Optimass' post about the exercise. We warmed up with 17.5kg and then did 3 sets of 25kg pullovers, getting 12 - 15 reps out each set. By end of last set Triceps were starting to hurt, neck hurt, chest hurt. Quite a compound exercise I expect we worked muscles I haven't worked before which is just awesome!

On to Triceps and we did cable kickbacks but different to usual. This time stood side-on to the cable and out from the machine. Starting position was with arm furtherest from body held across the chest an outward motion, into a kickback and supinate the wrist. Hard to explain but felt really good.

Then I did usual cable kickbacks and finally seated tricep pushdowns.

Will gauge the workout by how it feels tomorrow, which is Hammies and Calves day.