Now or never: Taking it to the next level
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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!
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Last week was a shocker work wise. Managed 3 ok sessions but no cardio. Weekend was packed as well with birthdays and rugby.
This week:
Monday: Back and biceps. Reps 10/5, 10/10, 20.
Tuesday: shoulders and triceps. Same as above.Will hopefully get some cardio in tomorrow.
I have my first doctor's appointment in 5 years on Thursday so will hopefully be told that I'm doing things right.
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3s today:
3km row
300 skips
3km runSkips were farked because the usual rope was missing, one was damaged and the other was some space-aged shit that was about as functional as a square wheel. Got out 300 eventually but it was a shit fight.
That 3km run is bloody hard after the first 2 exercises.
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All good with doc. He told me I was doing everything right and I'm immensely pleased by that. Just shows how vitally important exercise and good diet are. He said that considering my work hours and present situation, I would be pretty farked if I wasn't countering that with the training and decent food.
Today: Legs and arm tickle. Very good.
Been a pretty good week. Not too much work and a decent amount of sleep. I've also decided to ditch the cheat/treat day. I'll relax things a bit and eat well but I don't need to smash nachos or ice cream etc. all day. It just bloats the hell out of me and I end up sitting on the can for 15 minutes the next morning.
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That is great news mate! Good to know that hard work is paying off
Shot bro!
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Saturday: 3km row, crossfit 15 ball slams, 15 box jumps, 15 burpees x 5, 3km run.
Farked me right up.
Sunday: Ran line in pouring rain. At least they won.
Monday: Back and biceps. Restricted for time but was on point. Good session.
Tuesday: Shoulders and triceps. Again a bit short of time, but well smashed. -
Wednesday: Didn't do sheet.
Thursday: Felt a bit bad about that so did double session. Chest in morning and rowing, skipping and running in the evening.Overdid the benchpress a bit so was stiff as hell around the upper back but the rowing really helped to loosen it up. Felt much better after that.
Today: Legs and arm tickle. Tired.
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Next time you give bench press a hoon you could mix in push ups after each set. Say 5-10 reps. It's essentially the same movement but you can go deeper on the push ups. Really good for your shoulders - it helps with mobility, and reinforcing good bench press form.
Quite like mixing close grip bench and press ups with your arms tightly tucked in. Kills your triceps in no time at all!
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@Paekakboyz said in Now or never: Taking it to the next level:
Next time you give bench press a hoon you could mix in push ups after each set. Say 5-10 reps. It's essentially the same movement but you can go deeper on the push ups. Really good for your shoulders - it helps with mobility, and reinforcing good bench press form.
Quite like mixing close grip bench and press ups with your arms tightly tucked in. Kills your triceps in no time at all!
Cheers for the tip mate.
I think the problem was sheer volume. 10, 10-20, 10-20-30.
It burns!!!
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Weekend was a blur. Went so fast with all the shit I had to do, I might as well have dreamt it.
I did however purchase a rowing machine. It was a cheap Aldi job but it will do the job. Will give it a burl tonight.
No training but was on my feet the entire time. I'm off for a week next Tuesday and that can't come fast enough.
Today: Back and biceps. Not bad. Again limited due to time, but did the job.
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Not the best week but not the worst.
Was on knees trying to fix a bike chain when my left knee locked up or something. Whatever happened it was painful as hell. Seems ok now, but maybe it was the angle or something.
Anyway decided to forego legs.
So shoulders and tris on Wednesday. 6km row (2km + situps to failure x 3) Thursday. Chest and arm tickle Friday. 4km row, 300 skips, 3km interval running today and some ab stuff today.
Actually, just reading that over it was a good week. Perhaps lacking some intensity.
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Monday: Back and biceps
Tuesday: Shoulders and tricepsWednesday: Up coast for a week. Went for 7km jog this morning. Lovely stuff. Perfect temp at this time of year.
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No gym here, but training zones along the esplanade. Just did a shit load of pushups and dips. That was some good old school shit!
Have also discovered that most places here will now sell a really good salad with chicken. Beats the schnitzel or chicken parmi I usually hammer when on holiday. Been about 3 weeks since I've touched anything resembling junk food and feel really good. No real cravings either which is a plus.
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Last week was a good week off. Wish I could have made it 2. Need about 4 or 5, but thems the breaks.
Was one of the more healthier weeks away. Ate well and was very active. Went with the boys to one of those aqua parks with the inflatable pontoons. Water was cold, but didn't care. They had this huge inflatable...thing called the lobster which you could climb up. Was a total crunt because it had those little rock climbing grips at the start before proper hand holds. I basically had to use arm strength most of the way because there was nowhere to put my feet. Was an effort and a half. Really love that shit. Going back in September.
This week:
Mon: Back and biceps. Very nice
Tue: Shoulders and tris. Very nice
Wed: Didn't do sheet unfortunately.
Thur: Legs plus rowing machine plus skipping. Bit all over the place but did the job. -
Fri: Chest and arm tickle. Not bad
Saturday: Completely taken up by birthday party organising and car show for youngest. Did manage 500m + 15 burpees x 4 on Saturday morning. Other than that just a lot of walking. Had pizza for lunch on Saturday. I think I've mentioned it before, but pizza is just neither here nor there. Incredibly unsatisfying.Monday: Too much still to do. A bad day.
Tuesday: Back and biceps. Good session. Exercises doing 10, 10, 10-20, 10-20-10. Farks you up big time.
Wednesday: Same as Tuesday but with shoulders. Was supposed to be 4 exercises but the blast after 3 was more than enough so hit rowing machine for 2000m.Youngest with gymnastics tonight so I guess I'll fit another session in then.
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Where are we...
Ah yes, double session on Wednesday. Youngest has gymnastics for 1h30min so could get plenty done. Rowing machine, skipping, running, abs etc.Thursday: Too much work
Friday: Chest. Had very little time. Not so good this one.
Weekend: Weekend taken up by rugby photos at club house then game on the other side of the city x 2. And then a trip to IKEA. Fook I hate that place. Still managed a few kms on the rower and plenty of walking.Monday: Back and biceps. Pretty stiff neck before this, which I suspect is from poor posture in front of the computer. Very annoying.
Tuesday: Shoulders and tris. Bit distracted by talking to some of the others at the gym. Always enjoy a good chin wag, but is never optimal for training. Will have to make up for it tomorrow.
