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[B]23rd October [U]Legs Workout[/U] 83.6kg[/B]
Mixed Grip Barbell Deadlift
120kg 1,3,3
140kg 1,1
180kg 1,1
160kg 1,1
100kg 6,6,6
Barbell Front Squat 50kg 3,3,3
Barbell Good Mornings 50kg 8,6,6
Barbell Squat 60kg 4,4,4
Barbell Lunge 20kg 6,6,6
Good workout overall, legs still lacking a bit of power after the big legs session on Thursday. Plus I'm not really back to full strength yet anyway. So could be better could've been worse :)
[B]24th October [U]Pull Workout[/U] 84.4kg[/B]
Wide Grip Pullups 14,6,6
Double Overhand Grip Barbell Row 60kg 8,8,8
Double Overhand Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 32.5kg 8,6,6
Seated Incline Dumbbell Hammer Curls 16kg each 6 14kg each 6,5
EZ Bar Preacher Curls 17.5kg 12,9,8
Good workout
[B]25th October [U]Push Workout[/U] 84.5kg[/B]
Weighted Narrow Grip Tricep Dips +30kg 4,3,3
Barbell Overhead Press 40kg 6,6,6,6
EZ Bar Skull Crushers 32.5kg 5,4,4
EZ Bar Tricep Extension 22.5kg 10,10,10
Dumbbell Pullovers 28kg 6,5,5
Super set with
Barbell Close Grip Bench Press 60kg 5,4,3
Was running short of time so did pullovers superset with close grip bench. Sure got the heart rate up.
[B]26th October [U]Cardio Workout[/U] 84.1kg[/B]
436 calories burnt
29:33 duration
Heart rate average - 153
Heart rate max - 194
2km treadmill run in 9:44 (pace 4:52 p/km)
2km bike in 4:17 (7/30 resistance)
500m row in 2:05 (1/10 resistance)
My first hard cardio session in about 6 months. Really happy with my effort.
[B]27th October [U]Legs Workout[/U] 83.7kg[/B]
Barbell Back Squats
20kg 10
60kg 1
80kg 1
90kg 1
110kg 2,2,2
100kg 2,2
Barbell Front Squats 50kg 5,4,4
Barbell Good Mornings 50kg 8,8,8
Double Overhand Grip Deadlift 100kg 10,10,10
Seated Calf Raise 60kg 10,10,10
Was a little worried last night that my glutes were too tight for a big legs session today (tight glutes give me unbearable pain in my knees). I gave them a pretty good stretch last night but during my warm up I still got stabbing pain in my right knee. Did some more stretching though and they came good did plenty of 20kg front and back Squats as warm up to make sure everything was sweet. All came together really well, I'm particularly happy with the 3 sets of deadlifts which were an awesome way to finish off the session.
[B]29th October [U]Holiday Full Body Workout[/U][/B]
Barbell Squats 185lbs 3 135lbs 5,5,5,5
Barbell Press 95lbs 5,4,4,4
Straight Bar Pullups 8,6,6,6
Barbell Bench Press 135lbs 6,6,6,6
EZ Bar Bicep Curl 55lbs 10,10,8,6
EZ Bar Tricep Extension 55lbs 10,10,10,8
Barbell Row 135lbs 6,6,6,6
[B]30th October [U]Arms and Abs Workout[/U] 86.9kg[/B]
EZ Bar Bicep Curl 37.5kg 6,5,4
Hanging Leg-Hip Raise (toes to hands) 6,4,4
Seated Incline Hammer Curls 16kg each 8,6,5
Weighted Decline Sit Up 10kg 10,10,10
EZ Bar Preacher Curl 17.5kg 14,12,10
Weighted Side Bends 25kg 8,8,8
[B]31st October [U]Pull Workout[/U] 84.9kg[/B]
Wide Grip Weighted Pullups +30kg 3,2 +20kg 4
Mixed Grip Barbell Row 90kg 6,5,5
Mixed Grip Barbell Shrug 140kg 6,4,4
Neutral Grip Chinups 6,6,6
Dumbbell Row 50kg each 5,4,4
Lat Pulldown 59kg 8,6,6,6
Absolutely epic workout, not quite up to peak strength on pull ups but not far away.
[B]1st November [U]Push Workout[/U] 84.9kg[/b]
Barbell Bench Press
20kg 10
60kg 3
80kg 1
100kg 1,1
90kg 2,2,2
Barbell Overhead Press 40kg 6,6,6,6
Incline Barbell Bench Press 60kg 6,6,6
Dumbbell Pec Fly 16kg each 8,5,5
Dumbbell Bench Press 26kg each 5,5,5
Dumbbell Pullover 28kg 8,6,6
Happy with that
[B]2nd November [U]Legs Workout[/U] 84.9kg[/B]
Mixed Grip Barbell Deadlift
100kg 10
140kg 1
160kg 1
200kg 1
180kg 1,1,1
140kg 5,5
Barbell Squat 75kg 9,9,9 (Day 2 Linear Progression 9x3 @ 60% 1RM)
Barbell Front Squat 50kg 5,5,5
Barbell Good Mornings 50kg 6,6,6
Barbell Lunge 20kg 6,6,6
Monster session
happy to take a rest day today after some punishing sessions this week
[B]4th November [U]Pull Workout[/U] 84.9kg[/B]
Wide Grip Pullups 8,8,8
Double Overhand Grip Barbell Row 60kg 8,8,8
Double Overhand Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 32.5kg 8,7,6
Hanging Leg-Hip Raise (toes to hands) 6,5,4
Neutral Grip Chinups 6,6,5
Seated Incline Dumbbell Hammer Curls 16kg each 6,4,4
Dumbbell Row 46kg each 6,6,5
Weighted Side Bends 25kg 8,8,8
Really awesome workout today, kept my heart rate really high by keeping rest between sets to a minimum. Avg heart rate of 134 for the session is pretty high by
[img]https://i.imgur.com/LtatGbI.png[/img]
[img]https://i.imgur.com/xawOIyz.png[/img]
Also took a progress shot, got a great pump but still too much body fat for decent definition
[img]https://i.imgur.com/42Okf8F.jpg[/img]
Today's prescription was day 1 of my barbell overhead press linear progression. Which is meant to be 5 set of 5 reps at 60kg but I felt well off the boil and only managed the single rep at 60kg before needing to dial it back to 55kg to squeeze out the 5 sets, this is a significant drop in strength from my last heavy press session on 21/10.
I actually felt the weakest in my core and nearly toppled over backwards when I got my 60kg press overhead. Pretty sure I can put the drop down to low calories for the past couple of days and some really heavy lifting on Thursday and Saturday. Did manage to drop 1.5kg overnight so the calorie deficit is paying off :)
Considering my strength was a little bit lacking I decided to go high volume and keep the rests periods brief.
[B]5th November [U]Push Workout[/U] 83.4kg[/B]
Barbell Overhead Press
20kg 6
30kg 2
40kg 1
60kg 1
55kg 3,3,2,2
30kg - 10,9,6
20kg - 7,8 (these 5 sets were meant to be boring but big)
Dumbbell Lateral Raise 16kg each 5,4,4
EZ Bar Front Raise 22.5kg 8,6,6
EZ Bar Upright Row 22.5kg 10,10,10
Straight Arm Lateral Raise 10kg each 6,6,6
Dumbbell Seated Press 16kg each 8,8,8
Dumbbell Pullover 28kg 6,6,6
Obviously disappointed with the pressing but feel like I made up for it with some big volume
[B]6th November [U]Legs Workout[/U] 84.5kg[/B]
Barbell Back Squats
20kg 10
60kg 1,1
90kg 4,4,4,4
Barbell Front Squats 40kg 5,5,5
Barbell Good Mornings 40kg 10,10,10
Barbell Lunge 20kg 5,5,5
Double Overhand Grip Deadlift 100kg 8,8,8
Calf Raise 70kg 8,8,8
So based of the information in the below 2 videos featuring tom purvis I decided to use today's legs sessions to slightly recalibrate my squat technique with increased width in my stance and (ideally) a more upright position at the bottom of the lift.
This should more directly target the quads and put less strain on my lower back.
[youtube]Av3LO2GwpAk[/youtube]
[youtube]KGEKRjlZKf8[/youtube]
I took some vids of my squatting this morning so I'll post them up when I've had a chance to edit them.
[QUOTE=NickelArse;1528490181][B]6th November [U]Legs Workout[/U] 84.5kg[/B]
Barbell Back Squats
20kg 10
60kg 1,1
90kg 4,4,4,4
Barbell Front Squats 40kg 5,5,5
Barbell Good Mornings 40kg 10,10,10
Barbell Lunge 20kg 5,5,5
Double Overhand Grip Deadlift 100kg 8,8,8
Calf Raise 70kg 8,8,8
So based of the information in the below 2 videos featuring tom purvis I decided to use today's legs sessions to slightly recalibrate my squat technique with increased width in my stance and (ideally) a more upright position at the bottom of the lift.
This should more directly target the quads and put less strain on my lower back.
[youtube]Av3LO2GwpAk[ youtube]
[youtube]KGEKRjlZKf8[ youtube]
I took some vids of my squatting this morning so I'll post them up when I've had a chance to edit them.[/QUOTE]
The vids of me squatting were crap because the squat rack was obscuring the view, will try again next time
[B]8th November [U]Pull Workout[/U] 84.5kg[/B]
Wide Grip Weighted Pullups +40kg 2 +30kg 3,3
Mixed Grip Barbell Row 100kg 5,3,3
Mixed Grip Barbell Shrug 140kg 8,5,5
Neutral Grip Chinups 8,8,6
Dumbbell Row 50kg each 6,5,5
Lat Pulldown 65kg 8 59kg 8,8,8
Double Overhand Grip Barbell Shrug 100kg 10,6,6
Killed it, vid incoming too
[B]9th November [U]Arms and Abs Workout[/U] 84.5kg[/B]
Barbell Bicep Curl 40kg 5,4,3
Hanging Leg-Hip Raise (toes to hands) 8,6,6
Seated Incline Hammer Curls 18kg each 6,5,4
Weighted Decline Sit Up 20kg 10,8,8
EZ Bar Preacher Curl 17.5kg 10x7
Weighted Side Bends 30kg 10,6,6
Knee Raise 8,8,8
Cable Bicep Curl 12.5kg each 10,5,5
[QUOTE=NickelArse;1533890431][B]8th November [U]Pull Workout[/U] 84.5kg[/B]
Wide Grip Weighted Pullups +40kg 2 +30kg 3,3
Mixed Grip Barbell Row 100kg 5,3,3
Mixed Grip Barbell Shrug 140kg 8,5,5
Neutral Grip Chinups 8,8,6
Dumbbell Row 50kg each 6,5,5
Lat Pulldown 65kg 8 59kg 8,8,8
Double Overhand Grip Barbell Shrug 100kg 10,6,6
Killed it, vid incoming too[/QUOTE]
[youtube]HRt-GFszlLY[/youtube]
[B]11th November [U]Push Workout[/U][/B]
Weighted Narrow Grip Tricep Dips +40kg 3,2,2
Barbell Overhead Press 40kg 6,6,6,6
EZ Bar Skull Crushers 32.5kg 7,5,4
EZ Bar Tricep Extension 22.5kg 12,10,10
Dumbbell Pullovers 28kg 8,8,8
Barbell Close Grip Bench Press 60kg 8,6,6
Bodyweight Dips 5,5,4
[QUOTE=NickelArse;1534213241][B]11th November [U]Push Workout[/U][/B]
Weighted Narrow Grip Tricep Dips +40kg 3,2,2
Barbell Overhead Press 40kg 6,6,6,6
EZ Bar Skull Crushers 32.5kg 7,5,4
EZ Bar Tricep Extension 22.5kg 12,10,10
Dumbbell Pullovers 28kg 8,8,8
Barbell Close Grip Bench Press 60kg 8,6,6
Bodyweight Dips 5,5,4[/QUOTE]
[youtube]71BmC6JFm5k[/youtube]
[B]12th November [U]Legs Workout[/U] 83.6kg[/B]
Barbell Low Bar Back Squats
20kg 6
60kg 1,1
80kg 1
90kg 1
100kg 1
120kg 1,1,1
100kg 3,3,3
Barbell Front Squats 50kg 5,4,4
Barbell Good Mornings 50kg 8,8,8
Double Overhand Grip Deadlift 100kg 10,10,10 (accidentally grabbed the bar mixed grip for my 2nd set :))
Calf Raise 70kg 10,10,10 50kg 10,10,10
Awesome workout today, experimented with a wider stance and the low bar position and felt a great deal more powerful in the lift.
On my second set at 120kg the bar slipped off my shoulder blades but I managed to save the lift without too much hassle.
Don't want to get ahead of myself but I do feel like I've got some serious potential in my squatting numbers with this new technique.
[B]13th November [U]Pull Workout[/U] 82.9kg[/B]
Wide Grip Pullups 18,4,5
Double Overhand Grip Barbell Row 60kg 7,7,7
Double Overhand Grip Barbell Shrug 100kg 10,10,10
Double Underhand Grip Chinups 8,6,6
Hanging Leg-Hip Raise (toes to hands) 6,5,4
EZ Bar Bicep Curl 32.5kg 8,6,5
Dumbbell Row 40kg each 8,5,5
Weighted Side Bends 25kg 8,8,8
Decent workout today, feeling a bit flat and run down overall though plus I've been having very restless nights sleep on Saturday and Sunday night.
I've been hitting the stims pretty hard and obviously training pretty hard too so I think I'm on the cusp of adrenal fatigue and over training. With all that in mind gonna take a mini stim detox and use that as an opportunity for some well earned deloading workouts. Should be back tearing it up by Friday :)
Doing some after work training this week, definitely preferable from a nutrient timing , muscle protein synthesis and anabolism point of view
Normally prefer morning sessions because the gym is quieter and equipment access is less of a problem but because these sessions are just deloading sessions I'm not worried about that.
I also avoid afternoon workouts because I prefer not taking stim heavy preworkout after 4pm because it can mess with my sleeping patterns, however once again deloading sessions don't require PWO
[QUOTE=NickelArse;1534514261]Doing some after work training this week, definitely preferable from a nutrient timing , muscle protein synthesis and anabolism point of view
Normally prefer morning sessions because the gym is quieter and equipment access is less of a problem but because these sessions are just deloading sessions I'm not worried about that.
I also avoid afternoon workouts because I prefer not taking stim heavy preworkout after 4pm because it can mess with my sleeping patterns, however once again deloading sessions don't require PWO[/QUOTE]
Phucking lol what a ball ache that was, gym was absolutely packed and filled with dick heads.
Theres no benefit to nutrient timing that makes that torture worthwhile, will just switch back to AM training even for deloading sessions.
[B]14th November [U]Deloading Push Workout[/U] 82.9kg[/B]
Dumbbell Bench Press 30kg each 5,5,5
Dumbbell Overhead Press 20kg each 5,5,5
EZ Bar Skull Crushers 27.5kg 4,4,4
Dumbbell Pullovers 20kg 6,6,6
Dumbbell Pec Fly 12kg each 6,6,6
Dumbbell Lateral Raise 10kg each 7,7,7
Tricep Extension (using plate only) 20kg 6,6,6
[B]15th November [U]Cardio Workout[/U] 83.4kg[/B]
366 calories burnt
27:32 duration
Heart rate average - 146
Heart rate max - 196
2km treadmill run in 9:00 (pace 4:30 p/km)
2km bike in 4:19 (7/30 resistance)
500m row in 2:19 (1/10 resistance)
Nice session this morning, very proud of myself for hitting pb speed on the treadmill.
Now today is a 24 hour fast until 17:00
[B]16th November [U]Deloading Legs Workout[/U] 83.4kg[/B]
Barbell Low Bar Back Squats 60kg 4,4,4
Double Overhand Grip Deadlift 80kg 6,6,6
Barbell Front Squats 20kg 5,5,5
Barbell Good Mornings 30kg 6,6,6
Barbell Lunge 10kg 4,4,5
Calf Raise 30kg 10,10,10
Had some spare time at the end of the workout so I did some extra low bar squats to do some extra work on my technique because it's a relatively new addition to my routine.
Barbell Low Bar Back Squats 40kg 5,5,5,5
[B]17th November [U]Deloading Pull Workout[/U] 82.8kg[/B]
Wide Grip Pullups 4,4,4
Double Overhand Grip Barbell Row 40kg 6,6,6
Double Overhand Grip Barbell Shrug 80kg 6,6,6
Decline Situps 6,6,6
EZ Bar Bicep Curls 17.5kg 5,5,5
Dumbbell Row 28kg each 5,5,5
Seated Incline Dumbbell Hammer Curls 12kg 5,5,5
Lat Pulldown 45kg 6,6,6
[QUOTE=NickelArse;1534722591][B]16th November [U]Deloading Legs Workout[/U] 83.4kg[/B]
Barbell Low Bar Back Squats 60kg 4,4,4
Double Overhand Grip Deadlift 80kg 6,6,6
Barbell Front Squats 20kg 5,5,5
Barbell Good Mornings 30kg 6,6,6
Barbell Lunge 10kg 4,4,5
Calf Raise 30kg 10,10,10
Had some spare time at the end of the workout so I did some extra low bar squats to do some extra work on my technique because it's a relatively new addition to my routine.
Barbell Low Bar Back Squats 40kg 5,5,5,5[/QUOTE]
Interesting note here, quads felt noticeably more activated yesterday. Which considering the minimal weight used is a bit surprising.
Like I've said before I'm confident the wider stance and low bar position should deliver some strong gains in my squat. Will be interesting to see how I go next heavy squat session in a couple of days.
[B]18th November [U]Push Workout[/U] 82.9kg[/b]
Barbell Bench Press
20kg 10
60kg 3
80kg 1,1
100kg 1,1,1
105kg 1
90kg 2,2,2
Barbell Overhead Press 40kg 6,6,6,6
Incline Barbell Bench Press 60kg 6,6,6,6
Dumbbell Pec Fly 18kg each 6,6,5
Dumbbell Pullover 30kg 6,6,6
Dumbbell Bench Press 26kg each 8,6,6,6
[B]20th November [U]Upper Body Workout[/U] 83.7kg[/B]
Barbell Bench Press 60kg 5,5,5
Double Overhand Grip Barbell Row 60kg 6,6,6
Barbell Press 40kg 6,6,6
Neutral Grip Chinups 6,6,6
Double Overhand Grip Barbell Shrug 80kg 10,10,10
Dips 4,4,4
EZ Bar Bicep Curls 27.5kg 8,7,6
Dumbbell Lateral Raise 14kg 6,5,5
Seated Incline Dumbbell Hammer Curls 16kg 5,5,5
Was meant to do a heavy legs session this morning but wasn't feeling 100% so decided to do some upper body stuff instead.
[B]21st November [U]Legs Workout[/U] 83.7kg[/B]
Barbell Low Bar Back Squats
20kg 6
60kg 1
80kg 1,1
120kg 2,1,1
100kg 3,3,3
Mixed Grip Deadlift 160kg 3,2,2,2
Barbell Front Squats 50kg 3,3,3
Barbell Good Mornings 50kg 6,6,6
Barbell Lunge 20kg 5,5,5
Annoying workout this morning, some gimp was using the platform (wooden floorboards) squat rack so I had to use one with rubber matting underneath which is annoying because it has a fair bit of give and leads to an unpleasant uneasy feeling. Then 2 minutes before I was about to shift to the deadlifting platform the same gimp moved there to do 3 rep sets of 60kg sumo deadlifts.
Was also left a little bit hollow by not being able to push out more reps of 120kg squats, was hoping for a 3 rep set but alas I guess I'm still getting accustomed to the low bar setup. Overall volume was pretty satisfying even with the low rep ranges.
Just gotta keep on keeping on.
[B]22nd November [U]Pull Workout[/U] 83.3kg[/B]
Wide Grip Weighted Pullups +40kg 3,2,2
Mixed Grip Barbell Row 100kg 5,4,4
Mixed Grip Barbell Shrug 140kg 8,6,6
Weighted Neutral Grip Chinups +20kg 4,3,3
Dumbbell Row 50kg each 6,5,4
Lat Pulldown 59kg 8,8,8
[B]23rd November [U]Arms and Abs Workout[/U] 83.3kg[/B]
Barbell Bicep Curl 45kg 4,3,3
Hanging Leg-Hip Raise (toes to hands) 10,6,6
Seated Incline Hammer Curls 20kg each 4,4,4
Weighted Decline Sit Up 30kg 3 24kg 4,3
EZ Bar Preacher Curl 22.5kg 10,10,10 17.5kg 10,10,10,10
Weighted Side Bends 30kg 10,6,6
Knee Raise 8,8,8
[B]24th November [U]Cardio Workout[/U] 83.7kg[/B]
330 calories burnt
20:05 duration
Heart rate average - 166
Heart rate max - 187
Distance - 3.8km
Pace - 5:17 min/km
[B]25th November [U]Push Workout[/U] 82.8kg[/B]
Barbell Overhead Press
20kg 10
30kg 3,3
40kg 1,1
60kg 1
55kg 3,3,3
60kg 1
30kg - 10,10,8,7,6 (boring but big)
Dumbbell Lateral Raise 16kg each 6,4,4
EZ Bar Front Raise 25kg 8,7,6
EZ Bar Upright Row 25kg 10,10,10
Straight Arm Lateral Raise 10kg each 5,5,5
Dumbbell Seated Press 16kg each 10,10,7
Realised what I've been doing wrong with my pressing and not been able to progress. Not leaning back enough, now before the strict form police come in here and tell me everything that's wrong with that, I understand that it decreases the load on the anterior deltoids while incorporating some pectoral activation. However for the purposes of increasing the power in the lift I'm going to aim for the old powerlifting style of pressing as seen here.
[youtube]3nJrYPVJ88M[/youtube]
So whilst I was a little bit downtrodden at another heavy press day without progress I'm happy to have made some inroads into understanding why :)
[B]26th November [U]Legs Workout[/U] 82.3kg[/B]
Mixed Grip Barbell Deadlift
100kg 5
140kg 1,1
200kg 1 (first was real smooth, went for a second single but failed)
180kg 2,2,2
160kg 3,3
Barbell Squat 75kg 6,6,9,9 (was meant to beDay 2 Linear Progression 9x3 @ 60% 1RM, but I was really gassed after deads and it took me a bit to find my feet)
Barbell Good Mornings 60kg 6,6,6
Barbell Lunge 20kg 5,5,5
Calf Raise 80kg 6,6,6 40kg 40
Got a video of the 200kg Deadlift
[QUOTE=NickelArse;1535692261][B]26th November [U]Legs Workout[/U] 82.3kg[/B]
Mixed Grip Barbell Deadlift
100kg 5
140kg 1,1
200kg 1 (first was real smooth, went for a second single but failed)
180kg 2,2,2
160kg 3,3
Barbell Squat 75kg 6,6,9,9 (was meant to beDay 2 Linear Progression 9x3 @ 60% 1RM, but I was really gassed after deads and it took me a bit to find my feet)
Barbell Good Mornings 60kg 6,6,6
Barbell Lunge 20kg 5,5,5
Calf Raise 80kg 6,6,6 40kg 40
Got a video of the 200kg Deadlift[/QUOTE]
[youtube]VMsAJ5OuG-Q[/youtube]
[B]27th November [U]Cardio Workout[/U] 83.1kg[/B]
393 calories burnt
21:47 duration
Heart rate average - 173
Heart rate max - 190
Distance - 4.18km
Pace - 5:13 min/km
My PB in pace is 4:52 so whilst I'm a little way away from that it still feels good to be getting some good Cardio sessions under my belt before doing some water skiing back in aus for xmas.
Best thing about today was the avg heart rate of 173, that kind of intensity pays dividends to health, fitness and strength across the board.
[B]28th November [U]Pull Workout[/U] 82.4kg[/B]
Weighted Underhand Grip Chinups
Bodyweight 3,3,1
+20kg 1
+60kg failed attempt
+50kg 1
Then my belt broke :(
Bodyweight 15,10,8
Mixed Grip Barbell Row 100kg 4,4,4
Double Overhand Grip Barbell Shrug 100kg 12,12,12,12
EZ Bar Bicep Curl 27.5kg 10,9,7
Straight Bar Wide Grip Pullups 8,7,6
Here's a pic of my broken belt :(
[IMG]https://uploads.tapatalk-cdn.com/20171128/728a3136cef3adb7b85b169dcc22ccbf.jpg[/IMG]
Have a video of my chins which I'll post up
Was surprised how much different I felt doing rows after chins when I normally do them after pull ups. Technically chins and pulls are both lat exercises but I definitely feel the chins activating the rhomboids more.
Excuse me, what were u thinking when u created this username?
[QUOTE=JamesA1990;1535867511]Excuse me, what were u thinking when u created this username?[/QUOTE]
I was thinking that my arse is rather synonymous with the chemical element nickel, which is described by wikipedia as a "silvery white, lustrous metal"
[B]29th November [U]Cardio Workout[/U] 82.4kg[/B]
387 calories burnt
23:30 duration
Heart rate average - 167
Heart rate max - 182
Distance - 4.20km
Pace - 5:36 min/km
Fair bit slower than Monday but I don't care about that. Haven't been running much at all recently so not surprising my recovery rate is on the slow side
Gonna try muscle ups for the first time ever tomorrow, we'll see how we go
[QUOTE=NickelArse;1536038171]Gonna try muscle ups for the first time ever tomorrow, we'll see how we go[/QUOTE]
2 words
Epic fail
Obviously need some specialised training and probably few technique tips too.
Couldn't get my shoulders above the bar.
[B]30th November [U]Push Workout[/U] 82.0kg[/B]
Weighted Narrow Grip Tricep Dips +30kg 5,5,5
Barbell Overhead Press 40kg 6,6,6,6
EZ Bar Skull Crushers 35kg 4,4,4
EZ Bar Tricep Extension 30kg 8,6,6
Barbell Close Grip Bench Press 60kg 6,6,6
Dumbbell Pullovers 30kg 8,5,5
Bodyweight Dips 4,4,4
[QUOTE=NickelArse;1535866911][B]28th November [U]Pull Workout[/U] 82.4kg[/B]
Weighted Underhand Grip Chinups
Bodyweight 3,3,1
+20kg 1
+60kg failed attempt
+50kg 1
Then my belt broke :(
Bodyweight 15,10,8
Mixed Grip Barbell Row 100kg 4,4,4
Double Overhand Grip Barbell Shrug 100kg 12,12,12,12
EZ Bar Bicep Curl 27.5kg 10,9,7
Straight Bar Wide Grip Pullups 8,7,6
Here's a pic of my broken belt :(
[IMG]https://uploads.tapatalk-cdn.com/20171128/728a3136cef3adb7b85b169dcc22ccbf.jpg[/IMG]
Have a video of my chins which I'll post up
Was surprised how much different I felt doing rows after chins when I normally do them after pull ups. Technically chins and pulls are both lat exercises but I definitely feel the chins activating the rhomboids more.[/QUOTE]
[youtube]biMz6xDBAro[/youtube]
[B]1st December [U]Legs Workout[/U] 82.0kg[/B]
Barbell Low Bar Back Squat 87.5kg 6,6,6,6 (Day 3 Linear Progression 6x4 @ 70% 1RM)
Barbell Front Squat 50kg 5,5,5
Barbell Good Mornings 60kg 6,6,6
Barbell Lunge 40kg 2,2,2 20kg 8
Calf Raise 80kg 6,6 90kg 4 40kg 30,20
Squats were a grind but I got there as prescribed, increase in running has taken it's toll I think.
[B]2nd December [U]Pull Workout[/U][/B]
Wide Grip Weighted Pullups +40kg 2,2,2 (on a straight bar)
Mixed Grip Barbell Row 100kg 5,5,5
Mixed Grip Barbell Shrug 140kg 8,8,8
Double Underhand Grip Chinups 8,8,8
Dumbbell Row 50kg each 5,5,5
Lat Pulldown 59kg 8,8,8
[B]4th December [U]Arms and Abs Workout[/U] 83.1kg[/B]
Barbell Bicep Curl 45kg 4,3,3
Hanging Leg-Hip Raise (toes to hands) 10,8,6
Seated Incline Hammer Curls 20kg each 4,4,4
Weighted Decline Sit Up 24kg 5,4,3
EZ Bar Preacher Curl 22.5kg 10,10,10 17.5kg 10,10
Weighted Side Bends 20kg 10,10,10
Over indulged on the weekend. Back into the zone this week though