Now or never: Taking it to the next level
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Don't know why but I got up and smashed biceps this morning. Bit stupid since I needed a good sleep. Ah well.
I am starting a new programme next week and just got a head start today. Basically exercises consist of 3 sets of 5, 5/10, and 5/10/15, i.e. 5 reps, 5 reps (5 seconds) 10 reps, 5 reps (5 seconds) 10 reps (10 seconds) 20 reps. This can also be 10/20/30 or 10/15/20. Not that easy to do and better on machines, but certainly does the job!
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Saturday: Cross fit
50 kettle bell swings, 10 pushups, 100 stepsups, 20 weighted situps x 3
Then 500m row plus 20 pushups x 4.
Did the job.
For dinner I had 7 taco boats. I was hungry.
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First week of new workout. Pretty savage. Back/biceps today. The 5, 5/10, 5/10/15 exercises I mentioned the other day.
Reverse pulldowns
Neutral pulldowns
Reverse grip rows
Tbar rows
Concentration curls
Cable curls
Abs
500m row plus 20 pushups x 4Yes, feeling that.
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Slack on the updates as usual.
Last week was savage. The drop sets ripped me apart. Didn't help that I did 2 sessions last Thursday (chest then legs). The legs one was particularly savage. Drop sets on the extensions basically made me lose feeling in my legs (not pins and needles) which was not particularly nice. This programme also calls for cardio in the evening, but I'm too blasted to get my arse out the door. Swimming on Sunday was tiring, but very beneficial.
Shoulders and triceps today. Was in a hurry and started heavy way too quick. Was worried I'd farked something but it went ok the longer I progressed. Doing 10, 10/20, 10/20/30 overhead rope triceps extension is impossible without stopping multiple times.
Rest tomorrow thank God.
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Legs today. Not as brutal as last week, but still a decent hammering. 2 days of rest definitely needed after the 2 non-leg days. Good stuff.
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Too long, just too long.
Training not bad at all. Last week started slack as. Just couldn't find my mojo, but ended ok.
This week has been pretty good, with rest yesterday and a cracking chest session today.
The rows + pushups have gotten a little easy, so I'm ramping that shit up to 1km + 20 pushups x 4. The biggest issue really is a sore arse.
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Keep on keeping on.
Shoulders and triceps today. Good stuff.
Wife and kids overseas at the moment so a bit more time on my hands. Have been going for long afternoon walks which has been very therapeutic. Although I nearly stepped on a snake yesterday.....
Will take a torch if I go for a walk tonight.
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Been a good few weeks. Weather is absolutely beautiful now so am trying to run more. Had a lovely run on Thursday and then again yesterday. Also played golf that morning so was very proud of myself
Back and biceps today. Very good.
Rest of the family get back in 2 days, so will enjoy the peace and quiet while I still can.
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Has been 1 day on 1 day off, but the days on have been very effective. Family back. No longer feel rested or relaxed. But wouldn't have it any other way.
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nice! it's cool when your training approach lines up nicely with the rest of general life aye. Shows how much you can achieve with regular exercise even if it's short and sharp.
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@Paekakboyz said in Now or never: Taking it to the next level:
nice! it's cool when your training approach lines up nicely with the rest of general life aye. Shows how much you can achieve with regular exercise even if it's short and sharp.
Definitely. I guess now with your new restrictions you want to make every session count. That's if you're not too exhausted
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Let me see.
Saturday was rowing machine and some legs. Was in a rush because had to get to youngest son's rugby game. Legs were a little jelly like so must have done something right.
Sunday: Ran line, then long walk and bit of rugby training with youngest. Was nice.
Monday: Awesome back and biceps session. Another long walk. Hit the hay early.
Today: No chance of training in the morning. Might hit the rowing machine later tonight.
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Tuesday: Did hit rowing machine that night. Was good, but gears you up so sleep comes late.
Wednesday: Shoulders. Should have been shoulders and triceps, but traps and co were so damn smashed I had to play it safe. I'm loving these dropsets but they are murder.
Thursday: Legs and triceps. Was in a bit of a rush but it went ok. Son had gymnastics in the late afternoon so I then hit the rowing machine and did 8km in various bursts. Pretty buggered.
Friday: Chest. Was still a bit sore from yesterday, so kept it shortish and sharpish. Not bad at all.
Fird
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Sore as a mofo on Saturday. Very busy weekend, but managed a jog on Sunday afternoon. Very nice. Perfect temp at the moment.
Today: Back and biceps. Did the job. These drop sets are keepers. Every session is a winner.
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Very underwhelming week. Had 4 days at the gym, but all were cut-short by time and lacked the fully smashed factor. Eating wasn't great either. Wanted to run or do something on the weekend, but with kids sport, urgent work and mother's day commitments, I didn't get a chance. Monday was an utter horror show. Felt flabby and shitty this morning.
But, back in action today and am feeling it now. Back, biceps and 1,000 flat-out metre row. Wanted to do a wee but more, but eldest has swimming 2 mornings of the week and I had to pick him up. If he really gets into this, I can look forward to 5am swimming training every morning!!!! It's great for him though. He'll be a beast by Christmas. Unfortunately it looks like rugby will be the casualty.
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So Wednesday was a really good shoulder and tricep session. Really good.
Today: Bit pressed for time, but grilled the legs.
Youngest has gym tonight so might as well hit the rowing machine.
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Hit rowing machine. Hit it like Thor's hammer!!!!
Went a bit overboard. Did 4km on the rowing machine, then crossfit (15x ball slams, pushups, box jumps, burpees x 4), then 2km on the treadmill, the 500m row + 20 pushups x 4.
Was pretty damn farked after that. Felt very good.
Today: Chest and arm tickle. Short and very sweet. Much better week. Very happy. -
That's more cardio than I do in an entire year! ha ha full noise bro! good shit.
Nice mix of activity too - a full body workout for sure!
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Damn, Friday already. Time flies regardless of whether you're having fun!
Weekend: Busy with rugby as usual. Epic cheat meal on Saturday: Southern style chicken tenders topped with nachos, and washed down with boysenberry ice cream.
Walked heaps on Sunday. Just felt like walking so walked for miles. Felt really good.
Monday: Back and biceps. Felt this one big time.
Tuesday: Shoulders and tris. Nice very nice
Wednesday: Off
Thursday: Am:Eldest has swimming early in the morning so instead of sitting on my arse looking at my phone I went to the gym. Bit of crossfit. Triple: 3km row, 300 skips, 3 km run.
Ended up doing 4 km because I had to take a water break after each km. So I deserved some punishment.
PM: Youngest has gymnastics at the same gym so hammered legs and gut and a bit more rowing and running.Today: Chest. Some serious volume: 10, 10, 10/20, 10/20/10. Then arm tickle.
I'm done for the week!
