Dissection Of The Funt
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<p>Upper body this morning going for 5 x 5 on all weights:</p>
<p> </p>
<p>Chinups: 3, 3, 2, 2</p>
<p>Chest press: 6 x 20kg, 5 x 30kg x 4 sets - per arm.</p>
<p>Cable row: 5 x 55kg, 5 x 65kg, 5 x 75kg, 5 x 85kg x 2</p>
<p>Overhead dumbells: 5 x 17.5kg, 5 x 20kg, 5 x 22.5kg, 5 x 20kg, 5 x 20kg</p>
<p>Bent row: 5 x 35kg, 5 x 45kg, 5 x 55kg, 5 x 65kg, 5 x 70kg - barbell. Should really have started heavier. Noted for next time.</p>
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<p>To finish, I hooked up the double cable trainer, doing both a chest press (crossovers?) and reversing that to do back and shoulders.</p>
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<p>Not as draining as legs, but its fucking Monday.</p> -
<p>Lower body class tonight - 7 stations for a set time each, up to 12 reps or failure, whichever comes first. </p>
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<p>Deadlift - I did two 10 x 70kg sets of this in combination with the lunge station, and regretted it later when I ran out of puff. The lunges were 12.5kg dumbell extra weight, with rear foot on a half-ball, and I didn't rest enough.</p>
<p>Calf raises (12 x 55kg x 2 sets) combined with fitball hamstrung curls x 12, then rest.</p>
<p>Leg press - got on here, thinking it was about 250kg in weight, but had forgotten about the deck weight. So 295kg x 5 x 3 + 1 more at the end when time ran out.</p>
<p>Sled runs - Got 6 x 10m runs on the sled with 175kg loaded. Shit that is pain</p>
<p>Step ups - knee-high box, 10kg dumbell in each hand. Right foot first x 15, Left foot first x 15, then each x 10</p>
<p>Squats - sets of 10 with 45kg, 55kg, 60kg. Serious wobble at this point</p>
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<p>Did one more set of deadlifts at around 55kg, then one set of military press at 40kg while I was putting away weights, and that was me. Rooted.</p> -
<p>Gym session this morning - working into making it a bit more aerobic by taking shorter breaks. Max rest 60s between sets, a bit longer between exercises:</p>
<p> </p>
<p>Chin ups: 4, 2, 3, 2 - after the first set, did 10 box jumps (45cm) then each of the remaining were followed by 10 step ups.</p>
<p>Sled run: 20m (10 up, 10 back) with 130kg, then 150kg x 3</p>
<p>Waiter's Carry: 20m walk. Using a 20kg KB for this, right hand then left hand without a break, 30s rest, repeat. 3 sets total. I think my wrist wasn't in the right position to maximise forearms</p>
<p>Farmer's Carry: 20m walk with this, using 30kg dumbell then 40kg x 3</p>
<p>Chest Press: 30kg per arm - 8, 5, 3</p>
<p>Leg Press: 220kg x 10, 250kg x 10 - just to blow out some of the work I did on Tuesday.</p>
<p>Did a set of 10 box jumps at the end.</p>
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<p>I've put 1-2 kg so on, probably due to a bit of over-eating with all this exertion, but I can definitely feel the difference in terms of strength. The old muscle memory is good, and things (particularly legs) are firming up.</p>
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<p>I might have to start adding a short run on the days where I'm not lifting, to get a different kind of burn going. I don't want to be massive, just leaner - back to where I was a couple of years ago would be nice.</p>
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<p>Abs and stretch class tomorrow, and might see how I'm feeling for the Saturday Heavy Lifting class in the morning.</p>
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<p>Doing the classes is a lot more motivating, because there are multiple hot chicks around and I don't want to look like the fat, old man that I am
I'm certainly more stuffed at the end of it.</p> -
<p>Sheesh, hug it out already!!</p>
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<p>There is <span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">scissoring happening in your class!!? oh yeah!!</span></p>
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<blockquote class="ipsBlockquote" data-author="NTA" data-cid="586040" data-time="1465516598">
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<p>I wouldn't let your weedy little Scots homo arms near me.</p>
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<p> </p>
<p>Abs and stretch class this morning. Legs were still fucked from yesterday so any activity like bicycles or scissors was fucking hard.</p>
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</blockquote>
<p>Dude, I was just messing round, that comment actually hurt.</p> -
<p>Weirdest thing today - went to rugby against my better judgement and my Second Grade side actually got up! Couple of blow-ins with talent, and some missing opposition.</p>
<p> </p>
<p>But I was standing up for nearly 5 hours straight - including running the line for First Grade - in between an hour's drive there and back. Now the very top of my quads hurt like a motherfucker. Something about stretching??? Or maybe walking around in steel caps for a few hours...</p> -
<blockquote class="ipsBlockquote" data-author="NTA" data-cid="586917" data-time="1465689337">
<div>
<p>Weirdest thing today - went to rugby against my better judgement and my Second Grade side actually got up! Couple of blow-ins with talent, and some missing opposition.</p>
<p> </p>
<p>But I was standing up for nearly 5 hours straight - including running the line for First Grade - in between an hour's drive there and back. Now the very top of my quads hurt like a motherfucker. Something about stretching??? Or maybe walking around in steel caps for a few hours...</p>
</div>
</blockquote>
<p> </p>
<p>I'm trying to decipher this post, you trained with them or actually played ?</p>
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<p>Can't recommend stretching highly enough so do it......mind you my legs and abs ( not that they're actually visible ) hurt like fuck after I have incorporated broad jumps into my workouts. I'm being dragged to Raro in a couple of months so doing my best to look the part physically even if the tan will be very "Celtic".......</p> -
