Dissection Of The Funt

MN5

<blockquote class="ipsBlockquote" data-author="NTA" data-cid="582189" data-time="1464066439">
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Once I get to 5 chinups with good form I move to pullups - only need one of those for escaping from zombies.
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Weighted Pull ups if one of the junior NTAs is grasping onto your back though......

Paekakboyz

<blockquote class="ipsBlockquote" data-author="MN5" data-cid="582180" data-time="1464061779">
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You shift big weights though Paeks so not sure that's an excuse ?
 
Mind you, 30 chins at our sort of weight would be some fucken achievement.......
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Not through that range of motion though, but lat pulldowns are a good way to build some transferable strength.
 
Amazing how difference there is from rolling reps versus coming to a full and complete stop each rep.

NTA

"Light" workout today - aim is to get multiple reps with lighter weights for resistance, primarily.
 
Chinups: 5, 3, 2, 2 - not too worried about perfect form in terms of curling up the abs. Better to do these at the start before I flag too hard. Also after each set I did 20m sled - total weight 115kg. Burns the fucking lungs, that shit. 10m up, turn, 10m back.
Squats - all 35kg: 20, 15, 10, 5
Deadlifts - all 35kg: 20, 20, 10
Chest Press - 10kg per arm: 20, 20, 10
Bent row - all 20kg: 20, 20, 10
Military press - all 20kg: 20, 20, 10
 
Pretty fucked after that. Weights in the morning with only a banana for pre-workout is tough. Throw in that fucking weight sled and fainting was an option.
 
Heavy lifting class Saturday morning with the owner of the box. Will need to see how that goes with only a couple of sessions under the belt.

NTA

0645 Heavy Lifting class at the gym.
 
Grabbed maccas on the way there, and that may have been an error, but we didn't have any quick breakfast available in the house.
 
All sets were 8 reps, paired up with someone else:
 
Incline dumbells - 20kg, 22.5kg, 20kg. After each set we did pushups to fail. I got 6 out on the first set, then 3, then 1.
Deadlifts - 95kg, 115kg, 115kg - sumo style with alternating grip. Could feel the glutes afterwards so must have worked.
Lat pulldowns - 55kg, 65kg/55kg (got to 4, had to go back down), 55kg
Leg press - 290kg, 250kg, 225kg - I didn't really look at the weight on there before the first set, but it probably started around there, and I dropped weight each set.
 
Was fucking shattered after that. At this point I decided to drop weights or I'd be riding the vomit comet, or passing out with or without the vision issues*.
 
Military press - 25kg, 25kg, 25kg
Tri extensions - 17kg, 17kg, 18kg - on the cable machine. After each set we did bicep curls (bar) for 25kg
Bench press - 45kg, 45kg, 45kg - I don't usually do bench as I think its a waste of time. I did narrow grip, narrow elbows to get the most out of it. End of the last set I struggled as I was out of gas.
Squats - 75kg, 75kg, 75kg - right out of juice at this point. Got through it, maybe could have done more weight, but was rooted.
 
When I was having rest time, I was amazed to see how poor the form of some of the lifters was. Sure, I wasn't doing massive free weights, but when you see someone barely get to 45 degrees on a squat, you have to ask whether they're really ready for that weight yet.
 
Was a struggle to drive home. I was caught in a matrix of needing to eat/drink/vomit/shit/shower and none of them looked like a better option than the others. The Boy suggested I try vomit/shit/shower at the same time. But I had some fluids and a bit of protein shake. I'll eat something soon. Fuck.
 
 
* Blackout vision has not returned lifting weights. That is interesting to me because I'm still doing a fair bit of aerobic work with the faster sets, and definitely pumping a hell of a lot more blood with heavy weights, as well as straining through the traps on some of it.

MN5

<blockquote class="ipsBlockquote" data-author="NTA" data-cid="583426" data-time="1464393136">
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0645 Heavy Lifting class at the gym.
 
Grabbed maccas on the way there, and that may have been an error, but we didn't have any quick breakfast available in the house.
 
All sets were 8 reps, paired up with someone else:
 
Incline dumbells - 20kg, 22.5kg, 20kg. After each set we did pushups to fail. I got 6 out on the first set, then 3, then 1.
Deadlifts - 95kg, 115kg, 115kg - sumo style with alternating grip. Could feel the glutes afterwards so must have worked.
Lat pulldowns - 55kg, 65kg/55kg (got to 4, had to go back down), 55kg
Leg press - 290kg, 250kg, 225kg - I didn't really look at the weight on there before the first set, but it probably started around there, and I dropped weight each set.
 
Was fucking shattered after that. At this point I decided to drop weights or I'd be riding the vomit comet, or passing out with or without the vision issues*.
 
Military press - 25kg, 25kg, 25kg
Tri extensions - 17kg, 17kg, 18kg - on the cable machine. After each set we did bicep curls (bar) for 25kg
Bench press - 45kg, 45kg, 45kg - I don't usually do bench as I think its a waste of time. I did narrow grip, narrow elbows to get the most out of it. End of the last set I struggled as I was out of gas.
Squats - 75kg, 75kg, 75kg - right out of juice at this point. Got through it, maybe could have done more weight, but was rooted.
 
When I was having rest time, I was amazed to see how poor the form of some of the lifters was. Sure, I wasn't doing massive free weights, but when you see someone barely get to 45 degrees on a squat, you have to ask whether they're really ready for that weight yet.
 
Was a struggle to drive home. I was caught in a matrix of needing to eat/drink/vomit/shit/shower and none of them looked like a better option than the others. The Boy suggested I try vomit/shit/shower at the same time. But I had some fluids and a bit of protein shake. I'll eat something soon. Fuck.
 
 
* Blackout vision has not returned lifting weights. That is interesting to me because I'm still doing a fair bit of aerobic work with the faster sets, and definitely pumping a hell of a lot more blood with heavy weights, as well as straining through the traps on some of it.
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Beach muscles bro, bitches like a manly chest ( says a guy who mainly does dips, plyometrics etc )

NTA

Firstly, I don't have the option of "bitchez". Secondly, when I turn up to the beach, people realise their sunglasses aren't strong enough.

MN5

<blockquote class="ipsBlockquote" data-author="NTA" data-cid="583478" data-time="1464418988">
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Firstly, I don't have the option of "bitchez". Secondly, when I turn up to the beach, people realise their sunglasses aren't strong enough.
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To be fair ( pun intended ) I have that problem too, Scots with a bit of irish means I tend not to get mistaken for George Hamilton.
 
I agree on the bench to some extent, haven't done it in ages, I far prefer explosive plyometric stuff and weighted dips. I reckon those are far more functional than the exercise which is still the only one anyone seems to care about.....

NTA

I prefer incline press for the shoulder aspect.

Cookie

<blockquote class="ipsBlockquote" data-author="MN5" data-cid="583480" data-time="1464419349">To be fair ( pun intended ) I have that problem too, Scots with a bit of irish means I tend not to get mistaken for George Hamilton. 
 
I agree on the bench to some extent, haven't done it in ages, I far prefer explosive plyometric stuff and weighted dips. I reckon those are far more functional than the exercise which is still the only one anyone seems to care about.....</blockquote>
 
True Scots actually get angry when the sun comes out. 
NTA fingers crossed with the vision thing - looks like weights could be the answer.

NTA

Gym tonight after work - decided to concentrate on upper body to get rid of the tuckshop lady arms.
 
Chest Press - per arm: 6 x 10kg warmup, 10 x 20kg, 8 x 30kg, 1 x 35kg - I tried 40kg and got it halfway out then crashed
Cable Row Machine - 6 x 35kg, 10 x 55kg, 8 x 75kg (strain), 8 x 65kg
Chinups - had fucked up in not doing these first, so just did a few reverses. Bleah...
Military Press - 6 x 20kg, 10 x 35kg, 10 x 35kg, 10 x 35kg
Bicep Curls - 6 x 20kg, 10 x 30kg, 6 x 30kg, 6 x 25kg - pretty sure the bar weighed 10kg, not sure
Bent row - 10 x 40kg, 10 x 40kg, 10 x 40kg
Overhead dumbell (seated, per arm) - 6 x 15kg, 10 x 15kg, 8 x 17.5kg, 6 x 17.5kg
 
Then, because I'm clearly stupid, I decided to finish by doing some sled pushes - 10m up, turn 180, 10m back. As fast as possible:
 
Run 1 - 80kg
Run 2 - 120kg
Run 3 - 150kg
 
That finished me. I can see why the manufacturer calls them "The Hurt Terminal" and recommends a spew bucket. That is hardcore.

Paekakboyz

Throwing any mobility stuff in the mix bro? That'll pay off longer term as you hit your stride with the weights.
 
I see my PT training other people on the sled, he loves the harness pull one way (obviously built pyramids in a past life!) then push the sled back the other way. Reckon I'll dodge that fucker as long as I can!

NTA

Nup. I need more stretching and will ask the trainers soon, but for right now I need to burn fat and get my eating back in order. 
There's is an abs and flexibility class but it's usually after work starts

NTA

Turns out there was an Abs/Stretch class that happened at 0600 today, so I dragged myself out of bed at the crack of sparrow's to go to that.
 
It helped that the instructor was Miss Thighmaster. Makes it hard to concentrate.
 
Fucking hell I'm unfit. Particularly the lower abs. But it was pretty good workout for the core and will assist in other areas.

Paekakboyz

Good man, take that motivation where you can bro!

NTA

Damn right - she's awesome.
 
Going back for Open Gym this afternoon to get lower body done. I've set a couple of basic goals for lifting: 
 
Deadlift 160kg - 1RM. Currently my 1RM is probably around 120kg but I haven't really pushed. Main issue here is grip strength.
 
Squat 140kg - 1RM. Currently 1RM is 100kg. Maybe 105? Forget. Anyway, its a big of a struggle with my lower back issues. And this is going to be as close to a proper deep squat as I can. None of this "wobble your knees" shit like I see a few people doing.

MN5

<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="584100" data-time="1464604864">
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Throwing any mobility stuff in the mix bro? That'll pay off longer term as <strike>you hit your stride with the weights.</strike> you actually start lifting real mans weights
 
I see my PT training other people on the sled, he loves the harness pull one way (obviously built pyramids in a past life!) then push the sled back the other way. Reckon I'll dodge that fucker as long as I can!
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NTA

Thanks Yoga-boy. I can take it from here.

NTA

Back to the gym this arv because I had free time. Lower body session:
 
Chinups: 4, 3, 3, 2, 2, 1 - using 90 second rests after the first three sets, then dropped them to 60 seconds and 30 seconds.
 
I include chins with every workout in order to get the grip strength back up, particularly for deadlifts. And I do them first because otherwise I'm too stuffed .
 
Squats - 5 x 50kg warmup, 5 x 80kg, 2 x 100kg (wobbly), 4 x 100kg, 5 x 80kg - really need to build these up.
Deadlifts - 5 x 50kg warmup, 5 x 80kg, 5 x 100kg, 3 x 120kg (poor form), 5 x 100kg
Incline Leg Press - 5 x 160kg warmup, 5 x 250kg, 4 x 300kg, 3 x 300kg, 5 x 250kg
 
Wallaby Ted's cousin after that.

NTA

Oh man - Miss Thighmaster's abs session yesterday has me feeling like I got kicked by a clydesdale. Good pain... good pain...

Paekakboyz

Could add in some weighted lunges to assist with legs and core bro. I've gone away from leg press to try and keep anything leg related engaging core or as part of a bigger movement (squat, deads, some type of olympic lift).
 
Front squats or goblet squats are a mint leg and core combo. Really like goblet squats as a finisher and they are primo if you don't have mobility for a front squat rack position.
 
Keep it up bro!

The Silver Fern

Dissection Of The Funt