Hi all. In a bit of a rush today, didn’t getto the bicep section of my program today. Will do them in the morning instead tomorrow.
Today,
Squats,
60x5
120x5
120x5
120x5
Standing Military press
55x5
55x5
55x5
Power Clean
70x5
70x5
70x5
That was all today. Had to get back to the office so 30mins was all I could fit in.
Burnesy
!!!
You must have been smokin’ in there! I am starting to like the short/ intense no muss-no fuss workouts.
Way to go Burnesy babeeeeey!
Short and sweet. These kind of quick sessions can make you want to puke or at least keep your heart rate high.
Hi all,
Well finished off the stuff I should have done last night. On top my Rippetoe based stuff I’m adding some bicep specialisation, my arms are all tricep, I have no peak at all, don’t know why, could be because I really don’t isolate them much. People are surprised that they are only 16.5" apparently they look bigger, whatever. So for soemthing different bicep specialisation.
Am taking heed of CT’s “Quick Trick 1: The High Road to Outstanding Biceps Growth” from last month and incorporating that into my program. I’ll be doing it 3 times fortnight for 6 weeks. That’s less than he is postulating per week but I’m doing it for two weeks longer so total volume the same. I think more than that for me would impact negatively upon the rest of my training and the sports I play outside the gym.
CT’s bicep boost was part of this article: http://www.T-Nation.com/article/bodybuilding/thibs_quick_tricks&cr=
Anyway back to what i did today,
A1.Preacher Curl 8x3 42kg
A2.One arm preacher hammer curl 8x3 15kg
A3. Reverse Preacher curl 8x3 32kg
Performed one after the other maybe 25 secs between exercises whiel setting up. 1 minute break after each super set. Whole thing took 25 mins, so that will be interesting tacked onto my normal training.
Also did some ab work and 8 minutes on the rower. I will eventually get 2000m done in 8 minutes, a bit to go at the moment, 1770m today. Didn’t go absolutely flat out but was fairly buggered when finished.
Was quite fun hogging the preacher curl station for 30 mins. Result of today, arms feel pretty pumped.
CT’s article calls for the use of a steep preacher curl using a bench in teh near upright position. I can’t get away with that at my gym so normal preacher bench will have to suffice.
Train hard,
Burnesy
Some time end your biceps workout with a 30 sec negative chin up (palms towards you). Hurts real bad. Hope your bis ache tomorrow.
Bi’s weren’t even sore today which was good. Workout was a bit disjointed as I seem to have a stomach bug and had to dash off to the loo a couple of times. not a good feeling when you need to go in the middle of a lift, At least i made it to the toilet.
Today,
Squats
60x5
120x5
120x2 got a twinge in my knee again so stopped
Bench
60x5
102.5x5
102.5x5
102.5x5
Deadlifts
150x5
Chins
BW (102)x8
BWx8
Thats all today.
Think I’m going too go to only doing squats once a week. I’ll still do three total body sessions per week but I’ll look at an alternative lower body exercise, or maybe an OH squat instead.
Golf tomorrow, hope the rain stays away. have a good weekend.
Burnesy
Well, at least you didn’t have to take a dump in the middle of squats! THAT, my friend, is playing with fire…
Well the little stomach bug has gone away. Successfully killed it with rum over the weekend.
Today,
Leg Press (Single leg)
5x85 each leg
5x85 each leg
5x85 each leg
Standing Military Press
5x57.5
5x57.5
5x57.5
Power Cleans
5x72.5
5x72.5
5x72.5
Onto the Bicep program. Was a bit harder given I’d already done a few taxing exercises. realised I needed to let the weight down if I was going to finish without dying in the ass.
4x3
A1.Preacher Curl 42kg
A2 Hammer Preacher curl 15kg
A3. Reverse Preacher curl 32kg
Dropped weight down after 4th super set
4x3
A1.Preacher Curl 40kg
A2 Hammer Preacher curl 15kg
A3. Reverse Preacher curl 30kg
Amazing whata a difference a couple of kgs makes.
Thats all folks for today. 50 minutes all up.
Burnesy
How are those guns doing, Burnsey?
Combination of flu and no internet access has kept me away fromt eh gym and the Nation for a while. ZFeeling much better now. Got back in the gym on Sunday
Squats
60x5
100x5
120x5
120x5
No knee pain, so good.
Bench
60x5
100x5
105x5
105x5
A1. Chins
BWx8
BWx6
Bwx6
A2. Upright Row
50x5
50x5
50x5
Supersep of Chins and up rows worked well. Was in a rush and still wasn’t 100% so that was it for the day.
Feeling good today, looking forward to this afternoon, and yes Geech I’ll give the guns a blasting.
Burnesy
Good day today, feeling much better.
Some brand new C2 rowers in my gym that are so nice and smooth. Actually �??easier�?? than the old ones. Just broke my record for 500m on my warm up today and wasn�??t even totally fragged.
On to today’s lifts. Continuing my Rippetoe program plus bicep specialty minus some squats to look after my knee so I don’t know what you would call it, anyway felt okay.
Bicep program was a bit harder moving to 7x4 with the same weight I used for 8x3, I like that progression.
Today,
Leg Press (instead of squats)
190kgx5
190x5
190x5
Standing Military Press
52.5x5
52.5x5
52.5x5
Didn’t progress the weight from last time I did this workout due to the flu I’ve just got over
Power Cleans
72.5x5
72.5x5
72.5x5
Again no weight progression from last time.
A1. Preacher Curl 7x4 @ 41kg
A2. Dumbell hammer preacher curl 7x4 @15kg
A3. Reverse preacher curl 7x4 @ 31kg
Arms were pretty well gone at the end of all that, nice pump though.
That’s it. Happy to be back.
My one bit of positive news over the last couple of weeks is that I’ve bought myself a motorbike and am loving using it to get around to work and for a bit of fun also.
Burnesy
Good stuff Burn, nice to see you have recovered… congrats… and be careful on the bike!
Glad to hear that things are finally getting back to some level of “normal”.
That is a lot of work for the biceps. What is your motivation for the bicep focus?
Good to see you back, Burnsey. Looking strong after a bout of flu.
[quote]mday wrote:
Glad to hear that things are finally getting back to some level of “normal”.
That is a lot of work for the biceps. What is your motivation for the bicep focus?
[/quote]
Just the fact that it looks like I have none, my upper arm is all tricep. So just trying to even things up.
[quote]bunny7568 wrote:
Good stuff Burn, nice to see you have recovered… congrats… and be careful on the bike![/quote]
You sound just like my wife.
Having said that I am being careful. I’ve only got a little VTR250. Forgot how much fun they can be. Plus cheap as hell to insure and fill up.
At least makes the trip into work a bit more pleasurable, and I seem to find the long way home in the afternoons.
[quote]1Geech wrote:
Good to see you back, Burnsey. Looking strong after a bout of flu.[/quote]
Thanks mate, feel great today. Actually looking forward to hitting the gym for some C2 rowing and abs this afternoon. Maybe there is still somehting wrong with me?
Right back in teh swing of things now.
today,
Squats
60x5
100x5
125x5
125x5
Bench
60x5
105x5
105x5
105x5
Deadlift
150x5
Chins
BW (100)x8
BWx8
Chest supported row
50x8
50x8
40 mins all told today.
Felt good.
Burnesy
Burnesy,
How did the squats feel? Any lingering knee issues? A lot of work for only 40 minutes…
[quote]mday wrote:
Burnesy,
How did the squats feel? Any lingering knee issues? A lot of work for only 40 minutes…[/quote]
Squats felt okay. Not pushing it too hard with them. I think that only squatting 3 times a fortnight is going to be a better proposition than three times a week. Other thing is I’m taking a break from another sport I play (indoor cricket)that places a fair bit of pressure on it. Combined I think that will give it a chance to have a bit of a break.
40 minutes left me prettys bloody stuffed, no long rest periods there, maybe 90 secs max between the squats. The Uni i work at is on a break at the moment so the gym was near empty, I couldn’t even get a break between exercises 
Burnesy