10 August
Deadlift 3x8 140kg
Incline DB Bench Press 3x8 34kg
Seated Leg Curl 3x8 55kg
Decline BB Bench Press 3x8 85kg
Seated DB OHP 3x8 22kg
Hammer Curl DB 16kg
Triceps Extension 3x8 14kg
Preacher Curl Ez Bar plus 3x8 25kg
Crunches 3x8
Front Raise DB 3x8 8kg
[/quote]
13 August
11km run
14 August
Squat 3x8 120kg
NG Pull Ups 3x8
DB Lunges 3x8 16kg
Incline Row DB 3x8 26kg
Hammer Curl DB 3x8 16kg
Close Grip Bench Press 3x8 80kg
Preacher EZ Bar Curl 3x8 plus 25kg
Triceps Single Arm Extension DB 3x8 16kg
Crunches 3x8
Lateral Raises DB 3x8 8kg
nice work, but i would have liked to see this done the other way round !
Yeah - things were tough this morning - legs were feeling heavy.
Last week I did order it the other way and the run was unbelievably tough so all that tells me is that there are no wins.
Working towards my goal of trying to have a broad base of fitness. Strong enough to lift OK weight in the gym, but fit enough to bang out a sub 1:50 half marathon is the working benchmark. (May water down the running goal because running here in the humidity just isnāt fun).
15 August
Deadlift 3x8 140kg
Incline DB Bench Press 3x8 36kg
Seated Leg Curl 3x8 55kg
Decline BB Bench Press 3x8 85kg
Seated DB OHP 3x8 22kg
Hammer Curl DB 16kg
Triceps Extension 3x8 16kg
Preacher Curl Ez Bar plus 3x8 25kg
Crunches 3x8
Front Raise DB 3x8 8kg
17 August
Front Squat 4x6 85kg
Chin Up 4x6
DB Lunges 4x6 18kg
45 Degree Incline DB Row 4x6 26kg
Triceps Extension DB Decline 4x6 14kg
Seated Wide Grip Row 4x6 45kg
Triceps Extension Cable 4x6 20kg
Lateral Raise DB 4x12 8kg
Decline Crunch 4x12
Front Raise DB 4x12 8kg
19 August
Front Squat 4x6 90kg
Chin Up 4x6
DB Lunges 4x6 18kg
45 Degree Incline DB Row 4x6 26kg
Triceps Extension DB Decline 4x6 14kg
Seated Wide Grip Row 4x6 45kg
Triceps Extension Cable 4x6 20kg
Lateral Raise DB 4x12 8kg
Decline Crunch 4x12
Front Raise DB 4x12 8kg
20 August
Run - 7km - 33 minutes
Weight - 98.0KG
21 August
Rack Pulls 4x6 120kg
Incline Bench DB Press 4x6 32kg
Romanian DL DB 4x6 32kg
Bench Press 4x6 90kg
Decline Cable Press 4x6 20kg each stack
BB Bicep Curl 4x6 30kg
Low Incline Hammer Curls 4x6 16kg
Hanging Knee Raises 4x12
Single Arm Cable Rear Delt Fly 4x12 3.75kg
Crunches 4x12
Some bloody good work here mate. How you feeling ?
Feel as though things are getting back to where they were before the enforced lay-off. Been trying to build up to the weight gradually rather than just ramping it straight up and making sure that I spend some time stretching every day means that I donāt feel too beat up.
Reckon that I still have about 10kg to go before Iāll be lean enough to want to look to grow.
24 August
Rack Pulls 4x6 120kg
Incline Bench DB Press 4x6 32kg
Romanian DL DB 4x6 32kg
Bench Press 4x6 90kg
Decline Cable Press 4x6 20kg each stack
BB Bicep Curl 4x6 30kg
Low Incline Hammer Curls 4x6 16kg
Hanging Knee Raises 4x12
Single Arm Cable Rear Delt Fly 4x12 3.75kg
Crunches 4x12
25 August
99.2kg
26 August
Front Squat 4x6 100kg
Chin Up 4x6
DB Lunges 4x6 18kg
45 Degree Incline DB Row 4x6 26kg
Triceps Extension DB Decline 4x6 14kg
Seated Wide Grip Row 4x6 45kg
Triceps Extension Cable 4x6 20kg
Lateral Raise DB 4x12 4kg - changed up how I do these and needed to drop the weight
Decline Crunch 4x12
Front Raise DB 4x12 8kg
28 August
Rack Pulls 4x6 120kg
Incline Bench DB Press 4x6 32kg
Romanian DL DB 4x6 32kg
Bench Press 4x6 90kg
Decline Cable Press 4x6 20kg each stack
BB Bicep Curl 4x6 30kg
Low Incline Hammer Curls 4x6 16kg
Hanging Knee Raises 4x12
Single Arm Cable Rear Delt Fly 4x12 3.75kg
Crunches 4x12
29 August
Weight - 97.8kg
HIIT - 20 rounds of 20 secs on / 20 secs off on the assault mill. My usual attempt to keep the watts above 150 was blown out of the water by altering my running position and suddenly I was above 170 on each round. Absolutely blown by the end of the session. Genuine moment where I had to go and lie on the ground for a long minute.
Just shows how you are feeling can have such an impact on performance. Last week, I was generally feeling quite run down and stressed at work and aching from rack pulls the day before. Could barely get above 130 and only managed above 150 on maybe three rounds. Today, it was back to service as normal. What a revelationā¦how you are feeling can impact performance. Definitely tune in here for more mind blowing revelations.
Really happy with how this ācutā is going before. I have suffered from BDD before (not sure I am really over it but it is much more in check this time) and I seem to have a better relationship with food. To the point that I am about to go and have a burger with my wife (weāve tried to reach a compromise where we have one looser meal a week just to keep some sanity to our respective gym sessions) and Iām ok with it and not planning a ābonusā 10km run to punish myself as I might in the past. God that is the least manly sentence Iāve written in a while, but fuck it.
Desperately need rugby to resume out here so I can join a team, meet some people (lived here 9 months and barely know anyone because of the pandemic) and need to hit some people on the pitch.
31 August
Front Squat 4x6 100kg
Chin Up 4x6
DB Lunges 4x6 18kg
45 Degree Incline DB Row 4x6 26kg
Triceps Extension DB Decline 4x6 14kg
Seated Wide Grip Row 4x6 45kg
Triceps Extension Cable 4x6 20kg
Lateral Raise DB 4x12 4kg
Decline Crunch 4x12
Front Raise DB 4x12 8kg
You donāt have to use any special technique but setting the hook with the bar positioned lower in the fingers will help you out.
I got it really low in my hands because I got long as fingers
2 September
Rack Pulls 4x6 130kg - Thumbs held up for the first set and were struggling on the second and then I switched over to straps.
Incline Bench DB Press 4x6 34kg
Romanian DL DB 4x6 32kg
Bench Press 4x6 90kg
Decline Cable Press 4x6 20kg each stack
BB Bicep Curl 4x6 30kg
Low Incline Hammer Curls 4x6 16kg
Hanging Knee Raises 4x12
Single Arm Cable Rear Delt Fly 4x12 3.75kg
Crunches 4x12
3 August
First rugby training session of the season. I might be gym fit and running fit, but I am a long way from rugby fit