MN5's 2010 get ripped plan
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Bench and Curls today, in the spirit of mixing things up in terms of rep speeds I did 15 x 75 on the bench then 15 x 50 on the good old bicep curl after a few warm ups.<br />
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First five reps were as explosive as possible, next five were five seconds up and five seconds down whilst the final ones ( which I barely completed ) were normal speed. I throughly recommend this type of workout, one set each and that was enough for me, FUCKED !!! ( see the vid in the super slow reps thread for more details on this but it is good for working both size AND strength supposedly,wicked ! <br />
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Good to get all this out of the way in no time at all. -
good shit bro - always good to finish up and feel like you've worked hard.<br />
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lol you should get the lads counting down for you - you'd also have to get them to point and laugh (or call you rude words) if you cheat on a rep! -
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Haven't done any weights for about three weeks now, concentrating instead on dips, push ups ( see the 100 rep thread for this, I am convinced I'll get there before the end of July ) burpees and chin ups. Joints feeling better and weight has dropped to a measly 96kg, not ideal in a freezing welly winter. Have had a couple of nice comments though so that is decent and getting stronger at respective lifts ( well when I get back into curls, bench, etc that is the idea ) . A new pair of 33 Jeans ( didn't even know they did 33 ?!?! ) fitted pretty nicely too, gotta love that shit ! Suits fitting a tiny bit better as well.<br />
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Best part of this phase of my working out is that I can do it all in the warm lounge ( with the exception of the chin ups ). Better than the cold nasty garage. -
Body weight stuff is always fun mate. Its suprising what ya can do without actually using any weights.<br />
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Btw, been doing some suoer slow bicep curls like you mentioned a wee while back and wow you certainly feel it! Mine have some major doms today after yesterdays and I hardly ever feel it in the biceps like this! -
Yeah dude, I think I may have been overdoing things a bit with the weights and as discussed the joints were not thanking me. Luckily I have plenty of deep heat !<br />
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Will bust out some more super slow stuff in a few weeks, that seems to be pretty effective. -
Yeah bro - what crazy training regime is floating ya boat at the moment!!
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A bench press, then pull up/chin up, then bodyweight squat session in the garage officially killed me yesterday. Felt like I had been run over by a bus this morning. I'm trying desperately to find some Deep heat for my legs, hahaha, it's that bad.<br />
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Benching was pretty ruthless, doing a 5 set type thing I found on the net, basically 6, 8, 6, 6 and as many as you can do ( crapped out at 7 in the last set ) with 60 second rest between. I used 90kg which rolled off pretty easily ( I've had a lot of practice ) on the failed 8th rep.<br />
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Good to have the time to do all of this even if it meant I wasn't much good ( shaky legs ) at chasing the boys aroudn the park later that day, a few hundy squats will do that to you.<br />
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In saying all this some virtual cold turkey on the booze, of which I have indulged in far too much lately, has worked wonders for my energy and "get up and go".<br />
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Aiming for some serious PB's in terms of reps/1RMs and all of that by Summer time. -
Bench has hit the wall a bit so gonna take a bit of a rest from it. Bodyweight squats literally leave me aching for days at the moment but getting better at em which is good. Wife reliably informs me my shoulders are looking wider and my waist is looking narrower ( I'm sure it's one or the other, not both ) which leading up to summer is pretty choice. Aiming for a 5 minute prone bridge/plank before too long too, am busting a few of these out every second night at the moment.
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Well done on those prone holds. I hate em. Mainly because we always do them last thing on friday morning ab classes and by then I am all fired up to go and smash triceps. I usually opt out about 2mins in but did a tad over 4mins once and remember it being a real trembler. 5 mins would be a mamoth acheivement!
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You'll smoke this dude in no time bro!! -
Yeah no probs Paeks, next time I run into you I'll show ya, just bring some good magazines for me to read while I'm doing it <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/knuppel2.gif' class='bbc_emoticon' alt=':knuppel:' />
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Have been well into the burpees on my non weight days and I'm convinced they're helping conditioning and overall fitness. Abs still not visible but stomach and chest are much firmer ( so I've been told haha ). Leading up to summer this has to be good. I'm basically doing at least something physical every day at the moment which has to be good, even something as simple as running round in the park with my sons who are both rapidly getting faster helps. Seeing other Dads with motors hanging over their belts huffing and puffing is great inspiration to not end up like that much as it can be so easy to do.
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yeah I take my boy swimming most weekends, and seeing some due who was about 50 there, in the shape I reckon I'd be in 12 years kinda scared me into doing something about it!<br />
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Burpees are pretty mean, I do one cardio day (non-weights and not running) that includes them in whatever group of exercises I do, they are bloody hard!<br />
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As to the planking above, I'd not hvae the dedictaion to do that for 30 mins, let alone over an hour!! (probably why I never made the next step at golf, I had no dedication to practicing for hours a day, I just wanted to play!!)
