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GASPing my way to yet another competition

Gasp

By Gasp
in Workout journals

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Gasp Senior member

Gasp

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After 10years avoiding excessive exercise and crazy dieting I have responded to a dare and a personal challenge and will Gasp myself to one last BB comp next year.

So to increase my motivation, apply pressure to myself and receive your advice and feedback, I intend to keep my journal/progress on NZBB.

.....oh and its going to be Grand Masters as well!!

THe Challenge though is this.....As we are told time and time again in BB circles, you must always aim to make improvements from your previous comp.

So I dont want to look like any crusty old 50 year old who looks like hes shaved his Gorilla bits and chucked on his old speedos and thrown on a bit of shoe polish.

I`m hoping to get in the best form of my life and throw out a challenge to other Grand Masters to raise the standard and popularity of this class.

AS from Monday this week I`ve changed my training dramatically and will power into some metabolism boosting exercises increasing in intensity each workout while the body can stand it....

For the record,Today to crank things up

Did 45 min treadmill at 07:00

Deep Squats at 11:00

60kg x 15

100kg x 10

120kg x 10

140kg x 15

140kg x 15

only 2 mins rest between last two sets

30 min Walk at 3 pm.

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Gasp Senior member

Gasp

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Today was chest day with a difference.

I needed to totally eradicate some former niggly injuries before getting into some heavier stuff in the upcoming weeks. This would avoid symetrical problems later on.

The challenge was to complete 10 sets of bench with 100kgs on the bar with max of 2 mins between rest.

I utilised the infamous NZMM to participate/assist/monitor/motivate/etc

Warmed up on flys until I could stretch to the max.

Managed to complete 8 sets of 10 but fell over and completed 9 on each of the last 2. Needless to say I got a nuclear pump from this and the workout will be beneficial down the track.

This Training has worked well in the past for good prep work for what lies ahead.

Increasing GH and metabolism (Naturally) for those doing Masters is a tough ask and my aim is to be hitting some wicked squat workouts repping 180s and then drop-sets on 140s. These worked in the past and I`ll post a few photos in a day or two.

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Gasp Senior member

Gasp

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Saturday 29 November 2007

Back

30 minutes stretch and warm-up

FRont lat pull-downs

3 x warm-up and 3 working sets

Bar-bell rowing

60kg x 10

80kg x 10

100 x 10

120 x 10

140 x 8

140 x 8

One arm dumbell rowing

50kg x20 each arm

the set was repeated with no absolutely no rest

finished this session with 40 minute walk around Oriental Bay until I encountered the DB Cheerleaders giving away free samples of their new low carb beer.

Needless to say, the moment got the better of me.

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Gasp Senior member

Gasp

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what are your stats??

30 minutes is quite a long stretch & warm up session isn't it??

Stats are 5`9 and 105kgs currently.I`ll throw a few photos on in the next few days.

Yep I agree,30 mins was a long warm-up especially as its getting warmer.

However I have a hell of a job getting the lower back and hamstrings stretched equally. I also do a fair few side-back stretches whilest flexing the abs. This really preps the back and I can`t afford and injuries to the back at this early stage especially as I trying to really hit the legs soon.

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Gasp Senior member

Gasp

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Monday

Cardio day

Two lots of 30mins on treadmill

Tuesday 2 December

Shoulders

Warmed up on flys

More volume training.

THis is working well to help progression and no sign of injuries (yet)

Military Press

10 x 20kg

10 x 30 kg

10 x 50 kg

10 x 65 kg

10 x 65kg

10 x 65kg

10 x 65kg

10 x 65kg

10 x 65kg

(last 6 sets completed within 9 minutes)

Dumbells

20kgs x 10

30 x 10

30 x 10

Flys

up to 15kgs

With 3 drop sets using 10kgs to absolute failure.

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Gasp Senior member

Gasp

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Friday 5 December

Back Day........and also no noise Day!!!

Apparantly any exertion of energy which creates noise over 2 decibles disturbs others using the library...sorry I mean gym, and we get a yellow card.

Wait until squats day!

Bent over rowing

60kg x 10

60kg x 10

80kg x 10

100kg x 10

120kg x 10

140kg x 8

140kgs x 8

one arm rowing

50kgs x 15 each arm then repeated with absolutely no rest

then repeated again....thats 120 reps in all.

No pull downs or chins due to slight niggles.

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soundsgood Veteran member

soundsgood

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Friday 5 December

Back Day........and also no noise Day!!!

Apparantly any exertion of energy which creates noise over 2 decibles disturbs others using the library...sorry I mean gym, and we get a yellow card.

Wait until squats day!

You're kidding Gasp? No little grunts allowed? I hate the noise police, I HAVE to use them to get my last couple of reps out :shifty:

I notice on your last leg workout it was lots of sets of squats and nothing else. No leg press? Leg extension? Just shut up and Squat? :pfft:

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Gym rat Veteran member

Gym rat

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That sounds LAMO Gasp I grunt from time to time when I am training at my gym and people don't complain about me grunting lound plus my grunts have been heard in the men's changing room which is next door to the olympic gym at my gym.

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diamond Senior member

diamond

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That sounds LAMO Gasp I grunt from time to time when I am training at my gym and people don't complain about me grunting lound plus my grunts have been heard in the men's changing room which is next door to the olympic gym at my gym.

Don't you mean you have been heard grunting from inside the men's changing room ?

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Gasp Senior member

Gasp

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Friday 5 December

You're kidding Gasp? No little grunts allowed? I hate the noise police, I HAVE to use them to get my last couple of reps out :shifty:

I notice on your last leg workout it was lots of sets of squats and nothing else. No leg press? Leg extension? Just shut up and Squat? :pfft:

Squats R Us at the moment due to a quad tear I had a few years back.

Leg extensions rips at a permanent stitch and mother nature gets cruel with injuries and starts the wasting process quickly.

Therefore size wll be gained by squats and more bloody squats with some cruel dropsets. Complemented with stiff-legged deadlifts.

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Gasp Senior member

Gasp

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Sad but true..... some skinny metrosexual twink is managing the place and gets his panties in a bunch every time we train.

50 x 15??? is that all. you slackin off without me being there?

Well below par today....didnt want to register too high on the gruntometer.

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Gasp Senior member

Gasp

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Monday 8 DEcember

Chest, biceps

Warmed up on flys

Flat bench

60 x 20

80 x 12

Sets of 100,120 and 130

Cable biceps on smith machine, superseted with dips.

Barbell curls

30 x 12

40 x 10

50 x 10

50 x 10

40 minute power walk......

.....plus 45 minutes talking to Old Bull which proved to be the most beneficial gym time in a long time.

Tuesday.

30-40 minutes warm up and stretch.

Warmed up hamstrings will curls and stiff legged deadlifts.

Squats

60 x 12

80 x 10

100 x 10

120 x 10

140 x 5

160 x 8

160 x 8

Plenty of power but still not feeling right for heavier squats with weakness in the outer lower back muscles. Hopefully can strengthen this area with a few tips from the Pro`s.

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Old Bull Veteran member

Old Bull

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Friday 5 December

Back Day........and also no noise Day!!!

Apparantly any exertion of energy which creates noise over 2 decibles disturbs others using the library...sorry I mean gym, and we get a yellow card.

Wait until squats day!

They might be following Planet Fitness that has a Lunk Alarm that goes off for the same thing.

If it was in the House it would be permanently on LOL

*Their Philosophy:

"we at pf are here to provide a unique environment

in which anyone, and we mean anyone, can be

comfortable. a diverse, judgment free zone

where a lasting, active lifestyle can be built. our

product is a tool, a means to an end; not a brand

name or a mold maker, but a tool that can be

used by anyone. in the end, it's all about you. as

we evolve and educate ourselves, we will seek to

perfect this safe, energetic environment, where

everyone feels accepted and respected. we are

not here to kiss your butt, only to kick it if

that's what you need. we need you, because face

it, our planet wouldn't be the same without you.

you belong!" from http://www.planetfitness.com

post-547-14166819002634_thumb.jpg

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