There has been a lot of talk about using good mornings in everyone’s routines. They are a great exercise to help bring up your squat and DL while giving your body a rest.
I hope the golfing went well.
Didn’t realize you were heading into a comp B. Had to pull out my trusty kilo conversion chart, but you’re moving some nice weights. You’ll do great I’m sure!
Great work. Try fly fishing, its much calmer on your nerves then golf.
[quote]mday wrote:
There has been a lot of talk about using good mornings in everyone’s routines. They are a great exercise to help bring up your squat and DL while giving your body a rest.
I hope the golfing went well.
[/quote]
Yeah I think the GM’s are the exercise I’m looking for. Felt better after them than I did after my recent deadlifting sessions. So one sessio0n of deads the other GMS each week from now on.
Golf was good, weather fantastic!
[quote]daddyzombie wrote:
Didn’t realize you were heading into a comp B. Had to pull out my trusty kilo conversion chart, but you’re moving some nice weights. You’ll do great I’m sure![/quote]
I’m just hoping not to get too embaressed. Plus apparently I’ll have a cheer squad there, my wife let slip to a few of my mates who are planning to come along for “support” ie. heckling.
[quote]ecogenx wrote:
Great work. Try fly fishing, its much calmer on your nerves then golf.[/quote]
Normally on the course I’m a shocker mentally but on Saturday I had a bit of a zen moment, I was 5 over after 4 holes, which is terrible for me, and was really getting down on myself when I decided. “stuff that it is a lovely day lets just enjoy it and not worry so much”. Had a great afternoon and in the last 14 holes came in 3 under so finished 2 over for my round which is actually pretty good for me. Had an excellent afternoon. Celebrated with a few cold ones at the 19th hole.
Upper Body today
Gym nice and quiet on a sunday afternoon
A1. Chest Supported Dumbell Rows
27.5kg x 6
27.5kg x 6
27.5kg x 6
27.5kg x 6
27.5kg x 6
A2. Dumbell Bench Press
32.5kg x 6
32.5kg x 6
32.5kg x 6
32.5kg x 6
32.5kg x 6
B1. Pull ups
BW (99kg) x 6
BW (99kg) x 6
BW (99kg) x 6
Was actually a bit dissapointed with these as that is the same as last week. Then realised I knocked out 3 setsof 8 this morning when I took my daughter for a walk to the local playground so was probably just a little fatigued already.
B2. High Incline Bench Press
25kg x 8
25kg x 8
25kg x 8
C1. Preacher Curl
38kg x 8
38kg x 8
38kg x 8
C2. Decline EZY bar Tricep Ext
35kg x 8
35kg x 8
35kg x 8
Improved in everything from last week except pull ups (same) so happy with that.
Burnesy
[quote]Burnesy wrote:
…
B1. Pull ups
BW (99kg) x 6
BW (99kg) x 6
BW (99kg) x 6
Was actually a bit dissapointed with these as that is the same as last week. Then realised I knocked out 3 setsof 8 this morning when I took my daughter for a walk to the local playground so was probably just a little fatigued already.
…[/quote]
Showing off for the nannies, huh? Going on strong, buddy.
[quote]1Geech wrote:
Burnesy wrote:
…
B1. Pull ups
BW (99kg) x 6
BW (99kg) x 6
BW (99kg) x 6
Was actually a bit dissapointed with these as that is the same as last week. Then realised I knocked out 3 setsof 8 this morning when I took my daughter for a walk to the local playground so was probably just a little fatigued already.
…
Showing off for the nannies, huh? Going on strong, buddy.[/quote]
Well it was a nice day, might of been showing off but my wife was with me, so not for the nannies.
Lower Body today. Bit of a strain in my neck, might of slept the wrong way, combined with sitting at my desk all day and not really pleasant. Will get the foam roller out tonight.
Squats W-up
20kg x 8
60kg x 5
100kg x 5
A1. Squat Walkouts
185kg x 20 seconds
185kg x 20 seconds
185kg x 20 seconds
185kg x 20 seconds
A2. Squats
145kg x 3
145kg x 3
145kg x 3
145kg x 3
Power Clean
60kg x 5
80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3
Leg Press
140kg x 8
180kg x 5
180kg x 6
Neck was giving me grief so stopped there. Had already planned on giving myself a break from Deadlifts this week anyhow.
Now that i’m back at my desk my neck feels better, go figure?
Burnesy
May sound a bit racy, but I find a tennis ball up against the wall does the best job on the neck, Burnsey.
[quote]1Geech wrote:
May sound a bit racy, but I find a tennis ball up against the wall does the best job on the neck, Burnsey.[/quote]
I use one of those also, cheapest massage ever.
Internet down yesterday so playing catch up.
Yesterday,
Warm up
bench
40kg x 10
60kg x 5
100kg x 5
A1. Supra Max bench 2" lift off and hold 10 seconds
155kg x 10 sec
155kg x 10 sec
155kg x 10 sec
155kg x 10 sec
155kg x 10 sec
A2.Bench Press
115kg x 2
115kg x 2
115kg x 2
115kg x 2
115kg x 2
B. Speed bench
65kg x 5
65kg x 5
65kg x 5
65kg x 5
C1. Iso/dynamic Chins, hold contraction for 6 seconds
BW (99.5kg) +25kg x 6 seconds
BW (99.5kg) +25kg x 6 seconds
BW (99.5kg) +25kg x 6 seconds
BW (99.5kg) +25kg x 6 seconds
C2. Weighted Chins
BW (99.5kg) + 15kg x 3
BW (99.5kg) + 15kg x 3
BW (99.5kg) + 15kg x 3
BW (99.5kg) + 15kg x 3
C3. Speed chins
BW x 5
BW x 5
BW x 5
BW x 5
That was all.
[quote]Burnesy wrote:
C1. Iso/dynamic Chins, hold contraction for 6 seconds
BW (99.5kg) +25kg x 6 seconds
BW (99.5kg) +25kg x 6 seconds
BW (99.5kg) +25kg x 6 seconds
BW (99.5kg) +25kg x 6 seconds
C2. Weighted Chins
BW (99.5kg) + 15kg x 3
BW (99.5kg) + 15kg x 3
BW (99.5kg) + 15kg x 3
BW (99.5kg) + 15kg x 3
C3. Speed chins
BW x 5
BW x 5
BW x 5
BW x 5
That was all.[/quote]
Impressive chin superset Burnsey!
[quote]soldog wrote:
Burnesy wrote:
C1. Iso/dynamic Chins, hold contraction for 6 seconds
BW (99.5kg) +25kg x 6 seconds
BW (99.5kg) +25kg x 6 seconds
BW (99.5kg) +25kg x 6 seconds
BW (99.5kg) +25kg x 6 seconds
C2. Weighted Chins
BW (99.5kg) + 15kg x 3
BW (99.5kg) + 15kg x 3
BW (99.5kg) + 15kg x 3
BW (99.5kg) + 15kg x 3
C3. Speed chins
BW x 5
BW x 5
BW x 5
BW x 5
That was all.
Impressive chin superset Burnsey![/quote]
yes I was feeling quite the chinning machine yesterday. My weighted chins have really improved. I probably could have knocked out 5 reps with the +15kg if I wanted, see how I go wit +20kg next week.
What are Speed Chins?
Damn…that’s a hellofa workout. NIce job Burnesy.
[quote]mday wrote:
What are Speed Chins?
[/quote]
Just doing them as quickly (explosively)as possible is what CT describes them as. After teh weighted ones it is pretty easy to do the BW ones explosively, feel quite light.
Couple of days off due to a wedding, break has refreshed me somewhat.
Today,
Back Squat
20kg x 8
60kg x 6
100kg x 6
140kg x 5
140kg x 5
140kg x 5
140kg x 5
Romanian Deadlift
60kg x 6
100kg x 6
100kg x 6
100kg x 6
100kg x 6
These felt heaps better today, lowered the weight a bit and really concentrated on perfect form, lower back not nearly as sore as a couple of weeks ago.
Leg Press
220kg x 6
220kg x 8
220kg x 6
Back Extension
BW+10kg x 8
BW+10kg x 8
BW+10kg x 8
Standing Calf Raise
BW+88kg x 8
BW+98kg x 8
BW+98kg x 8
All done, looking forward to my upperbody day tomorrow already.
Burnesy
What are your goals?