Herc Work

[Hercfeend]

Highly recommend the 10x10 approach for a high intensity session and an awesome pump!

I highly recommend you highly recommending 10x10 Great for squats :twisted:

True dat!

[becbec]

Must have just missed u today!

Great work on the 10x10 :clap:

[Hercfeend]

Indeed you may have Bec.....although neither of us knows what the other looks like so........ 8)

Friday

LEGS

Squats – 10x60 / 8x80 / 6x85

Hack Squats – 10x20 / 8x40 / 8x40

Straight Leg Deadlifts – 10x40 / 8x60 / 6x80

Standing Calf Raises – 15x170 / 15x170 /15x170

SHOULDERS

Shoulder Clean & Press – 10x20 / 8x30 / 6x35

Side Laterals – 10x10 / 8x10 *

Bent Over Raises – 10x8 / 8x8 *

Barbell Shrugs – 10x30 / 10x35 / 10x35

*Got some shooting pain in my left should – joint area, so took it easy.

Good work out, tired at the end but I’m sometimes left a bit ‘unsatisfied’ after a legs day........dunno why. Anyone else get this?

[becbec]

Unless you're the huge islander/maori dude I didn't see anyone else doing rope pushdowns so true... unless you're spying on me :shock:

[Hercfeend]

Weight: 84.5kg (down 1kg from the start of last week for some reason!)

Monday

CHEST

Flat Barbell Bench Press - 10x60 / 8x70 / 3x75

Incline DB Press - 10x22.5 / 8x25 / 6x25 *

Cable Crossovers - 10x30 / 8x30

Incline DB Flyes - 10x15 / 8x17.5

BICEPS

Standing EZ Bar Curls - 10x30 / 8x30 / 6x30 *

Preacher DB Curls - 10x12.5 / 8x12.5

Alt. Seated Hammer Curls - 10x10 / 10x10 *

* - Really sharp pain in left shoulder. Tried to take it easy on sets that were affected.

Overall good workout - weights up on most exercises . Feeling good although the shoulder is annoying me , hope it doesn't hang around (if you'll excuse the pun) :doh:

[Hercfeend]

M1 bfast: 1 cup oats / 1 cut T/milk / ½ scoop protein powder

M2: Coffee / 300ml T/milk / oat slice

M3 Pre: Coffee / banana

M4 Post: Super Quad / 500ml T/milk

M5 lunch: Chicken / rice / kidney beans

M6: 300ml T/milk / Yoghurt / orange

M7:

M8 dinner:

M9 bedtime:

Wednesday

LEGS

Squats - 10x10 45kg

Straight Leg Deadlifts - 10x10 40kg

Standing Calf Raises - 10x10 170kg

SHOULDERS

Clean & Press - 10x10 30/25/20kg

Bent Over Raises - 10x10 6/4kg

DB Shrugs - 10x10 22.5kg

Loving the 10x10 workouts...:rockout: Fully pumped and pretty knackered after this one – Leg particularly feel like jelly.

Had minimal pain in the left shoulder today – it caught me briefly a couple of times but nothing serious.

Body weight’s gone up 0.5kg to 85kg, so I’ve regained at least some of the 1kg I dropped over the last week.

[Hercfeend]

Friday

BACK

Pullups (+10kg) – 6 / 5 / 5

Seated Rows – 10x50 / 8x55 / 6x55

Dumbbell Rows - 10x27.5 / 10x27.5

Hyperextensions – 10 / 10 / 10

TRICEPS

Dips (+20kg) – 9 / 7 / 4 (+2 negatives)

Skullcrushers – 8x12.5 / 6x12.5 / 4x12.5

Close Grip BP – 15x40 / 10x50

In to the grove....... Really enjoying the gym

[Hercfeend]

Weight: 85kg

Monday

CHEST

Flat Barbell Bench Press - 10x10 45/42.5kg

Incline DB Press - 10x10 15kg

Cable Crossovers - 10x10 24kg

BICEPS

Standing EZ Bar Curls - 10x10 10kg

Alt. Seated Hammer Curls - 10x10 10/8kg

I love this workout, I'm so pumped after it...... :pfft: and this morning my chest and bis have a lovely satisfying achy soreness

BTW I think I'm correct in saying Olympic bars weigh 20kg, but how much does an 'Olympic style' (i.e. fat ended) EZ bar weigh on its own, or do they all differ?

[becbec]

The OL bar at Centennial is 20kg but I still haven't figured out how much the new ezi bars weigh

[steak]

tenbyten :nod: great way to have a change and move some tin round

[Hercfeend]

Wednesday

LEGS

Smith Squats - 10x60 / 8x90 / 6x95

Hack Squats - 10x20 / 7x40 / 10x20

Straight Leg Deadlifts - 10x60 / 8x90

Standing Calf Raises - 3x15 200

SHOULDERS

Clean & Press - 10x30 / 8x40 / 6x42.5

Side Laterals - 3x10 10

Bent Over Raises - 3x10 10

DB Shrugs - 3x10 40

Legs all wobbly and shoulders full Good stuff!!

[Hercfeend]

Friday

BACK

Seated Rows - 10x10 35kg

Pullups (assist) – 10x10 48/52kg

Dumbbell Rows - 10x10 17.5kg

TRICEPS

Dips (assist) - 10x10 42kg

Close Grip BP - 10x10 30/20kg

Back on Nitrosyn and I’ve added ‘Balance’ BCAAs in to the mix........watch this space, am I getting bigger or is the space getting smaller! :pfft:

[Hercfeend]

Back into it after a week off to concentrate on studying for an exam yesterday - which I'm happy to report I passed well :D

NEW ROUTINE

Wednesday

CHEST

D/B Bench Press - 10x20 / 8x30 / 6x35

Incline Press - 10x40 / 8x50 / 6x55

D/B Pull Overs - 10x20 / 8x27.5 / 6x27.5

TRICEPS

Tri Rope Pulldown - 10x36 / 8x42 / 6x48

D/B Tri Ext - 10x8 / 8x8 / 6x10

Standing Cable Torso Twists - 4x10 42

[Gym rat]

Nice leg train dude it might be agood idea to hire a zimmer frame or a wheel chair just be on the safe side of thighs

[Hercfeend]

Nice leg train dude it might be agood idea to hire a zimmer frame or a wheel chair just be on the safe side of thighs

lol......

[becbec]

Nice leg train dude it might be agood idea to hire a zimmer frame or a wheel chair just be on the safe side of thighs

lol......

It is true, those narrow stairs can be a killer cause the rail is grotty

[Hercfeend]

Thursday

LEGS

Leg Press - 10x100 / 8x180 / 6x220

Calf Press (x20's) 4x20 180

Smith Squats - 10x60 / 8x80 / 6x90

BICEPS

Bar Curls - 10x30 / 8x35 / 6x40

Standing Alt D/B Curls - 10x15 / 8x15 / 6x17.5

[Hercfeend]

Nice leg train dude it might be agood idea to hire a zimmer frame or a wheel chair just be on the safe side of thighs

lol......

It is true, those narrow stairs can be a killer cause the rail is grotty

Legs today. No rail!! Thought about using the lift......just kidding

[Hercfeend]

Monday

BACK

Wide Pull Downs - 10x60 / 8x78 / 6x84

Military Chins - 8 / 6 / 4 / 2 / 2

Standing Low Cable Row - 10x40 / 8x50 / 6x50

D/B Shrugs - 10x40 / 10x40 / 10x40

Good Mornings - 10x20 / 10x30 / 10x30

SHOULDERS

Arnold D/B Press - 10x10 / 8x15 / 6x20

Bent Low Pulley Raise - 10x12 / 8x18 / 6x18

Front Cable Raise - 10x12 / 8x18 / 6x18

[Hercfeend]

Wednesday

CHEST

D/B Bench Press - 10x25 / 8x32.5 / 6x35

Incline Press - 10x42.5 / 8x52.5 / 6x52.5

D/B Pull Overs - 10x20 / 8x30 / 6x30

TRICEPS

Tri Rope Pulldown - 10x38.5 / 8x44.5 / 6x48

D/B Tri Ext - 10x- / 8x- / 6x-

Push Ups - 4x10

Standing Cable Torso Twists - 4x10 36kg

Standing Calf Raises - 3x15 200kg

[Hercfeend]

Friday

LEGS

Leg Press - 10x140 / 8x200 / 6x250

Calf Press (x20's) 4x20 190

Smith Squats - 10x65 / 8x82.5 / 6x92.5

BICEPS

Bar Curls - 10x35 / 8x40 / 6x42.5

Standing Alt D/B Curls - 10x15

Preacher D/B Curls - 10x10 / 10x10 / 8x12.5

Great legs day today, a little wobbly afterwards mind you but that's always good! Pressed 250 which I'm happy with and still had some in me so more next time.......

The right shoulder's still giving me some issues - got an inflamed tendon (front), so went with Preacher D/B Curls instead of Standing Alt D/B Curls. It does seem to be settling with ice packs and diclofenac though.

Watch this space ( )

[Hercfeend]

* * * ENFORCED REST WEEK * * *

My shoulder's still playing up and since I'm working at the Canterbury A&P for the best part of the week and won't get near the gym I thought I'd rest it......I'm getting old and as a result sensible, who'd have thought it!

If you're coming to the show visit our stand - Laser Cut Creations by redfusion (http://www.redfusion.co.nz) - "contemporary mirrored acrylic designs for your home"

[rimma]

Hi mate

Was just glancing though your journal...whats the 10x10 routine all about? sounds interesting.

I'm assuming 10x10 of every exercise at low weights? Do you have a link I could have a look at...cheers!

[Hercfeend]

There are lots of articles online – I think I read one on BodyBuilding.com

Essentially on a 10x10 day pick 2/3 or 3/4 of the exercises you would usually do per body part on a particular day.

Choose a weight for each exercise that you can just about do 20 reps with (no more) then......... do 10 sets of 10 reps with that weight for each exercise.

It sounds easy. It starts easy....... you just wait!! Let me know how you go.

[Hercfeend]

I'm back!! .....who cares Last week was manic so I can't say I'm well rested physically but that's life, I was rearing to get back to it though and had a good hard session - and - I'm pleased to say the shoulder has calmed down, only a couple of very slight niggles today

Monday

CHEST

D/B Bench Press - 10x25 / 8x35 / 6x35 / 10x35drop25

Incline Press - 10x40 / 8x50 / 6x55

D/B Decline Press - 10x25 / 8x25 / 6x30 / 10x20

D/B Pull Overs - 10x20 / 10x20 / 10x20

Cable X-over - 10x24 / 8x30 / 6x36 / 10x24

TRICEPS

Tri Rope Pulldown - 10x38.5 / 8x44.5 / 6x48 / to failure drops

D/B Tri Ext - 10x6 / 8x6 / 6x8

Standing Cable Torso Twists - 4x10 42kg

Also, my 'Eat Me Creatine' arrived today. I'm planning to take approx 3 grams (2/3 to 3/4 of a tea spoon) 30 minutes before hitting the gym with my BCAA. Nitrosyn has 3g of Creatine per serve so that will take care of the post workout dose. This isn't set in concrete however and I'm always open to suggestions of better way to supplement.