TR vs the future
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incline DB press - super setted with push ups...I guess I gotta be doing something right when I struggle to do 5 push ups in my super set!
Cable flies, side wall balls, incline side to side crunches, cycling side to side knee raises, 5 mins on the rower -
legs with TR JNr
Leg press, super sets with weighted lunges and weighted jump squats, legs curls with calf raises, side wall balls, some targetted shoulder stuff, 5 mins on the rower
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SUper sets of standing barbell press and shrugs behind back, then Arnold press (think thats what they called) then smashed my biceps, triceps and then supersetted incline side to side crunches with planks
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Chest - bench press today, stoked I did 80kg on the bar 3 times, reckon if I had a spotter I could have done 2 more, super sets of push ups/incline DB press.
Some more targeted shoulders stuff.
Supersetted hyperextension/spiderman planks, then incline crunches
Then a run/walk on the treadmill. -
back and core last night:
Pull ups, bent over barbell rows (Underhand grip) deads, supersets - hyper extension/mountain climbers, straight leg raisesFelt wrecked after that last night!!
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legs today
started with squats, didnt go heavy today, not entirely happy with my technique, often when i go heavy I find myself pushing with more weight on the balls of my feet
Then did single leg squats (weighted) super seted with squats on a balance board
Super set of seated leg press/calf raises, then hammies/straight leg raises/mountain climbers
Finished with 5 mins on air bike, did 10 sec work/20 sec rest but went flat out for the 10, man I am unfit!
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Shoulders today
Started with standing barbell press, pretty happy as did 4 @ 40kg on the bar
Supersets: DB flies with front DB raise, didnt go heavy but these were hard work!
Did some targetted shoulder stuff for my not 100% shoulder.
Did some core super sets -
Chest today
STarted with supersets of push up and incline bench press, then did machine flies
SMashed my biceps with super set: ez bar full curl/half curl (6/6) then hammer curls
Triceps, went down on weight but up on reps with push downs
Incline side to side crunches, mountain climbers
then 5 mins on air bike. -
Back
super sets: wide pull ups/hammer pull ups (weight assisted)
Bent over barbell rows/rear shrugs
Deads
Hyperextensions/mountain climbers/side crunches on hyperextension bench - both sidesCore felt suitably wrecked after that
5 mins on air bike.
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@taniwharugby You must be massive by now
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@MN5 you kids and your hash browns
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@taniwharugby said in TR vs the future:
@MN5 you kids and your hash browns
You just keep yelling at the clouds old man
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leg staurday
leg press (TR Jnr wanted to see what he could do)
Jumping lunges/box jumps
hammy curls
calf raises
some shoulder stuff
stright leg raises/mountain climbers
10 min rsprint/walk on treadmill -
any thoughts on improving my rotator, er, rotating ability?
Typically it doesn't really affect anything I do bar if I try to go heavy on upright rows.
But if I stand with my arms at a hang in front of me and turn my arms inwards, when they are as far as they can go, my right elbow is still at about a 10-15 deg less than the other.
Are a few rehab exercises I do for it, but they are more strength for the rotator than anything.
Met (well shook his hands and said gidday) Colm Woulfe today, very large human!
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@taniwharugby said in TR vs the future:
any thoughts on improving my rotator, er, rotating ability?
Typically it doesn't really affect anything I do bar if I try to go heavy on upright rows.
But if I stand with my arms at a hang in front of me and turn my arms inwards, when they are as far as they can go, my right elbow is still at about a 10-15 deg less than the other.
Are a few rehab exercises I do for it, but they are more strength for the rotator than anything.
Met (well shook his hands and said gidday) Colm Woulfe today, very large human!
Pilates
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had a Body Composition analysis done today, apparently I'm in pretty good shape (:smiling_face_with_open_mouth_closed_eyes: ) aside from carrying a bit much round the middle, which contributes greatly to my overall body fat.
I am bang in the middle for my visceral fat levels too, so thats a good thing.
