Not logged in awhile…but only because I haven’t stopped moving! Went away last minute to Ibiza for a bootcamp training week - an ex-military PT friend runs it and it was a great week away from the gym…breath of fresh air, training 6 hours a day outdoors in the sun - 4 hours of tough hikes each day and circuit / metabolic style workouts the rest of the time - exhausting and exhilarating…Shed a lot of excess fat and feel sprightlier!
Returned home at the weekend and have dived straight into a new program, so far this week have completed:
Legs -
Standing Single Leg Curls - 10kg 10, 10, 10, 10
Back Squat - 50kg 7, 7, 7, 7, 6
Hack Squat - 30kg 12, 10, 9
Deficit Romanian Deadlift - 40kg 12, 10, 9
Leg Extension - 38kg 15, 15
Keep up the strong work! I saw your calories burnt go into stratospheric numbers on mfp and figured you must be in some kind of boot camp for fitness lunatics haha
[quote]panzerfaust wrote:
Keep up the strong work! I saw your calories burnt go into stratospheric numbers on mfp and figured you must be in some kind of boot camp for fitness lunatics haha[/quote]
It was a group of loons, I fitted right in! It was my second time there this year and loved it.
It was the daily hikes that really pushed up the burn…but the weather and scenery was stunning.
Time to start adding cardio - gotten lazy with my conditioning whilst I’ve been focusing on lifting the past few months
I’ll be running a mile every week day morning as fast possible - 1 mile only with the focus on speed. This will be the first thing I do everyday as soon as I’m out of bed - as it’s only a mile it should be relatively easy mentally and will get the body nicely primed for the day. I’ll be lifting 3/4 days a week and also adding in jump rope intervals post-training on lift days.
I’ll be doing the Cooper test every Sunday - a 12 min run and track how far I got (or I might make this a 1.5 mile timed run) and then 2 min each of strict military form push ups, burpees and sit ups.
Need to buy a stopwatch, ran the 1.5 mile route this morning as a test run but didn’t time it.
Push Ups - 50
Burpees - 48
Sit-ups - 54
Jump Rope 10 x 1 mins - shoulders / arms were roasted after this.
Amazing atmosphere in gym at the moment - lots of guys in prep for the WBFF London Pro/Am show in a few weeks - and lots of encouragement from everyone to compete next year myself.
Really starting to see the results of the training showing - will really need to get some progress pics taken soon.
Yesterday rest day - just 1 mile run in 7mins 37secs
Today Back & Abs
Deadlift
40kg 12
50kg 10
60kg 8
70kg 5, 5, 4
Widegrip Pulldowns 35kg 10, 10, 10
Front Pulldown (Hammer Strength) 37.5kg 10, 10, 10
T-Bar Row 20kg 10, 9, 9
Straight Arm Pulldown 25kg 12, 12, 12
Hyper extensions w/15kg 15, 15, 15
Gar Hammer Leg Raises 15, 15, 15
Ab Wheel Rollouts - FAIL! Cannot do these at all - horribly weak core! Going to start gymnastic-style core conditioning daily after runs - hollow body and the like to get my core stronger.
[quote]panzerfaust wrote:
Yeah definitely get some progress pics up! I just put “before bulk” ones on my log so I can monitor my fat gainz haha.
Also did you see Gone Girl yet? :)[/quote]
Dem fat gainz…ha! I’ll get some shots up next week and hopefully some vids like I’ve been saying for ages!
Am going to see Gone Girl this arvo - will report back…
[quote]Warrioress wrote:
Ab Wheel Rollouts - FAIL! Cannot do these at all - horribly weak core! Going to start gymnastic-style core conditioning daily after runs - hollow body and the like to get my core stronger.
[/quote]
Lol, I was exactly the same way when I first tried them. That is the absolute best ab exercise though imo. Most bang for your buck. Don’t worry, you’ll get better at them quickly.
One thing you can try is doing them on an incline, so that the wheel is rolling up hill. Then you can progress to either a lower incline or just step back so that you have to go on flat ground at the beginning before the incline starts. That’s a good progression to build up to them.
When I started doing them I began from kneeling and adjusted how far out i extended my arms. It takes a while to progress to standing roll outs.
Probably the best core exercise imho. I credit these for helping me get a disproportionately strong dead lift. Past tense!
[quote]panzerfaust wrote:
When I started doing them I began from kneeling and adjusted how far out i extended my arms. It takes a while to progress to standing roll outs.
Probably the best core exercise imho. I credit these for helping me get a disproportionately strong dead lift. Past tense![/quote]
I was doing it from kneeling!!! Luckily I chose a quiet time at the gym to try it out and no-one else saw my shame! I like csulli’s suggestion of rolling up hill to begin with - not sure how I’ll do that - but I’m sure I’ll work something out. Have ordered myself an ab wheel so I can work on it at home.
Spent the entire weekend with a weird form of man-flu…must’ve caught it from the gym! Sniffing, sneezing and felt like death all weekend - missed my last training session of the week and also weekend run and cooper test
Back on it today…
Run - 7mins 29secs.
Legs
Leg Curls to warm up
Squats
40kg 12
45kg 10
50kg 8
55kg 6, 5, 4
Hack Squats
30kg 20, 20, 20
Romanian Deadlifts
50kg 10, 10, 9
Leg Extensions
35kg 15, 15
Barbell Hip Thrusts
60kg
15, 15, 12
Hyperback extensions (glute-focus) 25, 25, 20
bodyweight Single Leg Bulgarians as a finisher - amrap
Will be nice to see the time dropping closer to 7 min eventually - not sure how long this will take - I should probably be doing additional conditioning like sprints if I’m really serious about getting a decent mile time - but at the moment it’s just for getting some cardio in.
Chest & Shoulders
Incline Bench
20kg 12, 10
30kg 5, 5, 5, 4
Dips 8, 8, 8, 7, 6
Cable Flyes 20kg 12, 12, 12
Lat raises s/s Shoulder Press 12, 12, 12
Rear delt flyes s/s Upright rows 12, 12, 12
Front raises 12, 12, 10
Jump Rope - 10mins accumulated - only took 3 rounds to get to 10 mins this session, technique and speed picking up quickly - I might start some rope tricks!
Read the main T-Nation article today by Jay Farrant about how woman should be training slightly differently to men and noticed that I’d been incorporating some of those differences to my own training naturally over the past few weeks all of which have felt great.
[quote]panzerfaust wrote:
1-love the new avi
2-keep up the good work
3-I’m having my test levels checked so if they come back farked I may have to read that article[/quote]
Thanks panzer…loving training right now, it’s really grounding and giving me a base for everything else I do - after a very tough year with a lot of disruption previous to starting up training again. It’s kinda saved me from a lot of shit - as I guess it does for a lot of people.
Fingers crossed for the test results.
Ok - vid time. Deadlift form check.
I’ve noticed a few things and had some feedback but would be great to hear any / all other input from you guys - the good, the bad and the ugly please and thank you.
