Let's try again...
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THAT is the first, and last book you will EVER need to buy for weight training. Wish I had had this 25 years ago. I didn't, but I have it now, so that's good enough....<br />
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and while I'm here, the only book you'll ever need for nutrition...<br />
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THe top book we call 'the new testament', as we have the original book too (strangely enough, the old testament). It's worth getting too, but if you're only going to get one book, get workout 2...! -
Thanks for posting those links Bart. Might make that my birthday present in January <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/yes.gif' class='bbc_emoticon' alt=':yes:' /> . Should put in a request for strap-ons (wraps) too. Those things make a big difference. Some bugger nicked them from my gym though.
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One is going to have trouble walking tomorrow - just finished legs at the gym and it felt goooooooooood...<br />
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Warmup on bike 2 minutes<br />
Squat rack was busy - so did incline leg press instead<br />
Incline leg press: warmup 6 x 80kg, 10 x 150kg, 10 x 250kg, 10 x 200kg (had to back off as I was getting a bit strained)<br />
Squats: warmup 6 x 40kg, 10 x 70kg times three<br />
Calf raises: warmup 6 x 97, 10 x 143, 10 x 143<br />
Hanging knee raise in neutral hand grip: 3 x 10<br />
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See how I feel in the morning but a run before last weigh-in for the year would help get a decent final figure under 95. -
are you training your GRIP, or your back muscles (or shrugs or whatever it is you're using straps for)? If your grip gives out before the targetted muscles, you're never going to work out that muscle using that exercise properly.<br />
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So don't use em until you have to (that'll improve the grip). -
Went out for a few quiet drinks with the GAGR crowd last night. Not much in the way of food on offer at The Rugby Club so I had to grab a bacon double at maccas to settle the binge (only had a glass of red and a light beer but felt awful, especially after the burger). <br />
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The upside is it brought on the morning emission early, which is a good thing as Mrs TA had to go start Christmas food shopping early so no run this morning... Anyhow, measurements!<br />
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[quote name='NTA' timestamp='1355521926' post='332663'] 93.8 kg, Chest 107cm, Waist 97cm, Hips 102 cm.[/quote]<br />
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Today: 94.3 kg, Chest 108, Waist 97, Hips 102.<br />
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If I'd gone for the run i reckon the weight would have been up to half a kg lower which is OK given how snacky a week it was. Chest may be moving back out a little in response to weights - especially as I'm doing a bit of back exercise as well. Have definitely noticed a bit of gain when I flex already, which is the advantage if not carrying as much fat.<br />
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Plasma donation this morning so I'd better go fuel up. -
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yeah, gloves - I don't do gloves either. Lifting straps - when hands give out before back is exhausted, gotta wear them, otherwise you don't get the back workout you deserve!<br />
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And try them on chin ups - wide grip overhand, superb difference. Also wide grip pulldowns. -
[quote name='NTA' timestamp='1356123765' post='333734']<br />
Today: 94.3 kg, <br />
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Just checked my spreadsheet - exactly 11kg since 22nd December 2011. This will be the first Xmas in about 15 years that I've weighed in under the ton I reckon. -
Want a workout? Go hire a spiked roller and aerate your lawn in 32 degree heat, having to add body weight to get through the top layer by bending to 90 degrees and leaning on the handle.<br />
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And watch out when it does find a decent patch and sinks in. Cop the handle right on the pubic bone... <br />
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The lesson is: look after your bloody lawn better NTA! -
Well done on the weightloss Nick. Has been an excellent year for you and shows how all that hard work can pay off.<br />
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Back on the grip thing...I dont use gloves either but maybe I should have today as was doing deads again. Been about 10 days since I did the 10 sets of 10 @ 100kg that killed my hands and first set tore em up straight away...fuggg! Only planned to use my wraps for top sets but ended up having to use them for sets 2 through 6. Still nailed 2 reps at 180kg so all good.<br />
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But agree with Bart was saying, dont use wraps until you need to. My grip gives out before my back so if I want to work my back properly I need to use the wraps. Shouldnt let a weaker secondary muscle (or grip in this case) limit you working the primary muscle. -
Hi rep chest and arms today:<br />
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Warmup row 500m in 1:45 - backed off in the last 200 a bit but I might try a day of rowing 10 x 500s at top pace (minute rests) for the burn.<br />
Bench bbell: warmup 6 x 20kg, 20 x 40, 20 x 50, 15 x 50 then did another 5 x 50 to round it off<br />
I did two sets of 10 x 100kg leg press after this as I was still suffering from Friday's legs session. Still sore but know I'll feel better in an hour or two and will warm down properly in future...<br />
Incline dbell: 20 x 10kg, 20 x 12.5, 20 x 12.5<br />
Bicep curl dbell: 6 x 15kg (forgot I was doing hi rep), 20 x 10, 20 x 10, 20 x 7.5<br />
Bench press dbell: 20 x 15kg for three sets<br />
Hammer curls: 20 x 7.5kg for three sets<br />
Chin ups: 3, 4, 3 - arms were pretty shot by this point<br />
Dips: 6, 4 , 5.<br />
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Gym is closed tomorrow and boxing day but will be open Thursday, Friday and Saturday so I'll get some time in then to help fend off the Christmas cheer. Running I'd becoming a Bayard with these 35+ days (hits 30 around 0730) but I'll still have to fit a 10 km in there somewhere. -
My pre-emptive strike against Christmas - a 5 km run in 27:30. Not my best time but the first km sucked hard due to leg soreness from the gym. I usually run it in 5:20 but today was 6:03! Was raining a bit but at least it was cool. Going to be a very mild Christmas day here and the first lot of pork is already in the barbie.<br />
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Run feels good. Think I have to schedule those in more often and not lose it in the gym work. Hate tread mills.<br />
Amazon.com: Books
