Leaner and Meaner

[Travel Express]

Today was shoulders , gym was really busy again. but managed to get on the equipment i wanted to use :grin:

Shoulders all for 12/3

BB Shrugs 90kg

BB Heavy Upright Rows 50kg

DB Arnie Press 17.5kg

DB Seated Lat Raise 12.5kg

ABS

Vertical Raises 25

Foods been pretty good, didnt eat alot in the weekend, but i still ate quite abit, just not as much as normal, weight was still around 83kg on Monday so can't of been that bad.

[Travel Express]

Today was legs, had a good session.

Legs all 15/3

Hack Squats 90kg

Squats 130kg

SLDL 60kg

Single Leg Curls (Standing) 25kg

Standing Calve Raises 110kg

Food was good today, Fish and chip for lunch, nom nom nom

[jono]

squats getting up there man 8)

atg?

[Travel Express]

squats getting up there man 8)

atg?

Nah i tried ATG with just the bar and my legs/knees just wont do it, maybe my feet are too far apart?

But with Weight on i go to parallel. Approx bench height.

[drizzt]

Nice progress mate

Nah i tried ATG with just the bar and my legs/knees just wont do it, maybe my feet are too far apart?

But with Weight on i go to parallel. Approx bench height.

ATG requires a bit of practise Do your knees buckle inward when you try to go low? If so, try pointing your feet outwards a bit. How wide is your stance?

I suggest watching some of Mark Rippetoe's videos on youtube re:squatting,

[Travel Express]

Nice progress mate

Nah i tried ATG with just the bar and my legs/knees just wont do it, maybe my feet are too far apart?

But with Weight on i go to parallel. Approx bench height.

ATG requires a bit of practise Do your knees buckle inward when you try to go low? If so, try pointing your feet outwards a bit. How wide is your stance?

I suggest watching some of Mark Rippetoe's videos on youtube re:squatting,

My Stance : Feet about shoulder width, pointing out slightly.

[drizzt]

My Stance : Feet about shoulder width, pointing out slightly.

Ok, I'm no expert - and this is just an e-suggestion here - but I'd suggest trying to widen your stance a bit. If you're up for some reading, Mark Rippetoe wrote (what I thought was) a helpful article here on squatting, which goes over positioning and he explains why etc.

The video link I posted above also goes over it a bit, and you'll likely find if you widen the stance and point your feet out a bit more, you can get lower. Your knees should track out along/over your feet.

Maybe hit Miss Rose up for some advice on getting low also, as I understand she is a bit of a squat goddess :nod:

[Travel Express]

yeah i watched the video and then tried it at home with no weights and still cant get that low, i suppose ya need to be kinda flexible as well, maybe years of sitting in low stances (Different to Squats) at karate has ruined it :? Eventually i'll get there.

[Travel Express]

Today was Back and Biceps, can really feel the burn.

Back All 12/3

Dead Lifts 90kg

BB Bentover Rows 55kg up 5kg

Cable close Grip Pull Downs 65kg

Biceps All 10/3

DB Incline Curls 17.5kg Up 2.5kg

DB Hammer Curls (Seated) 22.5kg Up 2.5kg

Ezi Grip Reverse Curls 30kg

Food is still looking good, more steak for tea tonight nom nom nom

[Travel Express]

Today was Chest and Triceps

Chest all 12/3

Bench Press 60kg, 80kg, 90kg

DB Decline Press 30kg

DB Incline Flies 25kg

Triceps 12/3

Cable Pressdowns 50kg

Cable Singlehand Reverse Press Downs 25kg

DB Extension (lying down) 15kg

Abs

100 Crunches

Tomorrow MMA starts at my gym :grin: , so i'll be training with those guys, I may have to rearrange my routine for the gym around a little bit, or it might be safe just to train after it.

[Travel Express]

Today was Shoulders The trainer for the MMA was not at at gym today, Dam it.

Shoulders 12/3

BB Shrugs 90kg

BB Heavy upright rows 50kg

DB Arnie Press 17.5kg

DB seated lat raise 15kg Up 2.5kg

Abs

vertical crunches 30

[Travel Express]

no training on thursday because i was sick, so training on friday, did back and biceps,

Back All 12R 3S

Deadlifts 90kg, 90kg, 95kg

BB Bentover Rows 55kg

Cable close Grip Pull Downs 70kg Up 5kg

Biceps All 12R 3S

DB Incline Curls 17.5kg

DB Seated Hammer Curls 22.5kg

Ezi grip reverse curls 30kg

[Travel Express]

Today was Chest and Triceps. the gym was busy... all benches were taken for some exercises. Why is Monday so busy!!!!!! :x

Chest

Bench Press 70kg, 90kg, 90kg

DB Incline Flies 25kg

DB Decline Press 30kg

Triceps

Cable Press Downs 50kg

Cable Reverse Pull Downs Single hand, 25kg.... then tried on another machine 15kg \:D/

Couldnt do the DB extensions as all benches were in use.

Abs

100 crunches

[Travel Express]

today shoulders. gym rather empty for a tuesday.

Shoulders

BB Shrugs 95kg 12/3 Up 5kg

BB Heavy Upright row 55kg 10/3 up 5kg

DB Arnie Press 20kg 10/3 Up 2.5kg

DB Seated Lat Raise 15kg 12/3 Up 2.5kg

ABS

30 Vertical Crunches

[Travel Express]

Legs today was a good training session.

Legs all 3/15

Squats 100kg 130kg 135kg

Hack Squats 95kg

SLDL 60kg

Standing single leg curls 25kg x 2 sets, 30kg x 1 set

Standing Calve Raises 110kg

Foods been good, but vcant seem to get over 82kg... anyone got some ideas??? I'm still eatting around 4500cals a day.

[Travel Express]

Friday was Back and Biceps

Back

Dead Lifts 95kg 12/3

BB Bentover rows 55kg 12/3

Cable Close Grip Pull Downs 70kg 12/3

Biceps

DB Incline Curls 17.5kg 10/3

DB Hammer Curls 25kg 10/3 up 2.5kg

Ezi Grip Reverse Curls 30kg 10/3

Signing up for Mixed Martial Arts today at the gym, I've got 2 choices, Sign up just to learn a few things, or sign up to Fight in the cage...... HMMMM

Either way it should be good :grin:

[jono]

Legs today was a good training session.

Legs all 3/15

Squats 100kg 130kg 135kg

Hack Squats 95kg

SLDL 60kg

Standing single leg curls 25kg x 2 sets, 30kg x 1 set

Standing Calve Raises 110kg

Foods been good, but vcant seem to get over 82kg... anyone got some ideas??? I'm still eatting around 4500cals a day.

rest more (more rest days), eat more.

change up the rep range.

[Travel Express]

will be resting more, as i signed up for MMA in the weekend, which will be 1 cardio session a week and 2 fighting sessions in the weekend. Stupid middle of the day on sunday training. hopefully they change that.

Today was chest. and triceps

Chest

Bench Press 60kg, 90kg

DB Decline Press 30kg

DB incline flies 25kg

Triceps

Cable Press Downs (long cabled machine?) 30kg

Cable single hand pulldowns 12.5kg

This week will be pretty quiet at the gym, as MMA starts on Saturday, and i think i will focus more on that with a little weights session here and there.

[Travel Express]

Today was Back and biceps

Back

Deadlifts 60kg, 95kg 2/12, 100kg 1/12

BB Bentover Rows 55kg 2/12, 60kg 1/12

Cable close grip pulldowns 70kg 12/3

Biceps light session on these today, trying to save myself for saturday

Hammer Curls 22.5kg 3/12

[Travel Express]

Ok so today was the first session of MMA (Mixed Martial Arts) For those that didn't know. Its been over a year now since i have done any real cardio, but i managed to keep up, we went over various rolls, and ground techniques.

Bag work, working your way up to to 20 punches in a row.. Example 1punch 2 punches 3punches etc, then working your way back, 20min warm up included stepping forward punching side stepping sprawling etc.

For the first session ever i enjoyed it. (it was also the first ever time at my gym for MMA) It was a little bit different compared to the old days of when i did karate.

Bring on tomorrows Fighters Class!!!!! With the gear costing around $150 atm i better make the most of it. :grin:

[Maximus]

With the MMA training are they focusing on your strikes or mixing that up with your ground game?

[Travel Express]

today was basic ground work. and some punching of bags. tomorrow is fighters day were they will be doing more ground work, and mixing it up a wee bit

[Maximus]

Awesome. Sounds good. Good luck with it all.

[Travel Express]

more MMA today, its freaking hard work, havent done that much cardio in about 2years. give me 2 months and i'll be fit as a fiddle :roll: Anyway we had grappling sessions 1 on one, and rotating between being on the ground and standing up, and 20mins of bag work. Bring on Wednesdays Full on Cardio session for an hour. And back into weights tomorrow chest and tri's.

[Travel Express]

I didnt make it to the gym yesterday, thought it was best i have a rest, as that MMA was so intense, so hit the gym today and did Back, Shoulders and triceps

Back

Deadlifts 60kg/12 100kg, 12R/3S

BB Bentover rows 60kg 12R/3S

Cable Close Grip Pull Downs 75kg 12R/3S

Shoulders

BB Shrugs 95kg 10R, 8R, 8R

Arnie Press 17.5kg 10R/3S

Triceps

Cable Press Downs (long cable machine) 30kg 12R/3S

Really feeling the burn today, maybe i havent fully recovered from that stuff in the weekend....