Saturday

Mar. 28th, 2009 07:29 pm
roundballnz: (Default)
Great day today - spent a lot of the day watching cricket, while I am a big believer of the world not ending if you miss TV. Today was not one of those days NZ making India Follow on in their backyard - not likely to see that again !!! for those who care see here:
http://www.nzherald.co.nz/sport/news/article.cfm?c_id=4&objectid=10564044

as a result while I ate healthy probably didn't eat enough .... which showed in the workout where my mind & my left bicep had disagreement of wht was going to happen today. ie my mind was okay get up there & stop F*** around whereas Bicpe was Nah! I don't think so ! ....

Needless to say what is really going on the weakness in my left bicp just shows up more when energy levels are down - & i think I need to do some 1-arm bicep work there to get it up to the same level as my right.

____________________________________________________________

Workout A - 2K6 - (06:00pm ish)
Bodyweight warmup x2
1A) bodyweight squat 10 reps
1B) close-grip Push-Up 10 reps
1C)SB leg curl 12 reps

Warmup - superset
1A) DB incline press : 6 Reps - 22.5kg/6 22.5kg/6,
1B) DB Row: 6 Reps 25kg-6/6, 25kg-6/6

1A) DB incline press : 6 Reps - 27.5kg/6 27.5kg/6, 27.5kg/6,
1B) DB Row: 6 Reps 32.5kg-6/6, 32.5kg-6/6, 32.5kg-6/5,
** Nice increase on the rows
** DB press moved to flat press

2A) chinups: 8 Reps - bodyweight - 10, 9, 9,
2B) DB chest press: 8 Reps 27.5kg/8, 27.5kg/8, 27.5kg/8,

3A) Close-grip pushups : 25 Reps 30, 30, 32
3B) DB Rear Delt raise : 10 Reps = 17.5kg/10, 17.5kg/10, 17.5kg/10,

No intervals going for a ride tomorrow Hills & flats

Monday

Mar. 23rd, 2009 04:11 pm
roundballnz: (Default)
Day off from work - errands & appointments etc - planned to get up early still but didn't quiet happen - reset my alarm wrong .. Doh !

Workout B - 2K6 - Week 3
Bodyweight warmup x2
1A) bodyweight squat 10 reps
1B) close-grip Push-Up 10 reps
1C)SB leg curl 12 reps

Warmup - superset
1A) 1-leg SB leg curl : 8 Reps - 8/8, 8/8
1B) SB roll-outs: 10 Reps 10, 10

1A) 1-leg SB leg curl : 8 Reps - 12/12, 12/12, 12/12,
1B) SB roll-outs: 10 Reps 15, 20, 20

2A) BB RDL: 8 Reps - 80kg-8, 90kg-8, 90kg-8,
2B) DB Push- press: 6 Reps 17.5kg/8, 17.5kg/8, 17.5kg/8, **
** Replaced with 2-Arm shoulder press 15kg DB were in use

3A) BB Squat : 12 Reps 100kg-12, 100kg-12 100kg-12
3B) SB jacknife : 15 Reps = 17, 20, 20
3C) Side-Plank : 45 secs - 50sec/60sec, 45sec/50sec 50sec/60sec

# 2x warmup for Bb squat - 60kg @ 8 reps

+ intervals Bike 30sec hard - easy 90secs
am finding intervals really boring at the moment ie struggle to stay on the bike so think need to shift them to bodyweight - DB swing stuff for awhile ....

Ipod: Placebo

Thoughts: - another nice strong workout with some good increases there ....

Saturday

Mar. 21st, 2009 06:27 pm
roundballnz: (Default)
Workout A - 2K6 - Week 2 (05:00pm ish)
Bodyweight warmup x2
1A) bodyweight squat 10 reps
1B) close-grip Push-Up 10 reps
1C)SB leg curl 12 reps

Warmup - superset
1A) DB incline press : 6 Reps - 22.5kg/6 22.5kg/6,
1B) DB Row: 6 Reps 25kg-6/6, 25kg-6/6

1A) DB incline press : 6 Reps - 27.5kg/6 27.5kg/6, 27.5kg/6,
1B) DB Row: 6 Reps 32.5kg-4/5, 32.5kg-4/5, 32.5kg-4/5,
** Nice increase on the rows

2A) chinups: 8 Reps - bodyweight -9, 8, 8,
2B) DB chest press: 8 Reps 30kg/8, 27.5kg/8, 27.5kg/8,
*** Nice increase on Chest press 30kg !! back there at last - would have been all set except fatigue set in from less than perfect nutrition today

3A) Close-grip pushups : 25 Reps 30, 30, 30
3B) DB Rear Delt raise : 10 Reps = 15kg/10, 17.5kg/10, 17.5kg/10,
** Nice increase on Delt raise
+ Intervals -

Thoughts:
Dam good workout - even more so considering I discovered my battery was dead on the ipod when i go to the gym - which meant slow torture from gym music ....

Thursday

Mar. 19th, 2009 08:11 pm
roundballnz: (Default)
Workout B - 2K6 - Week 2

Bodyweight warmup x2
1A) bodyweight squat 10 reps
1B) close-grip Push-Up 10 reps
1C)SB leg curl 12 reps

Warmup - superset
1A) 1-leg SB leg curl : 8 Reps - 8/8, 8/8
1B) SB roll-outs: 10 Reps 10, 10

1A) 1-leg SB leg curl : 8 Reps - 10/10, 10/10 10/10
1B) SB roll-outs: 10 Reps 15, 15, 15

2A) BB RDL: 8 Reps - 80kg-8, 80kg-8, 80kg-8,
2B) DB Push- press: 6 Reps 15kg/8, 15kg/8, 15kg/8,

3A) BB Squat : 12 Reps 100kg-8, 100kg-12 100kg-12
3B) SB jacknife : 15 Reps = 15, 15, 15
3C) Side-Plank : 45 secs - 45sec/50sec, 45sec/50sec 45sec/50sec
# 2x warmup for Bb squat - 60kg @ 8 reps

Slipped intervals - Bike - - just moderate bike 10 mins

Ipod: Placebo

Later walked 1st leg to work as normal 
roundballnz: (Default)
Workout A - 2K6 - Week 2 (09:00am ish)
Bodyweight warmup x2
1A) bodyweight squat 10 reps
1B) close-grip Push-Up 10 reps
1C)SB leg curl 12 reps

Warmup - superset
1A) DB incline press : 6 Reps - 22.5kg/6 22.5kg/6,
1B) DB Row: 6 Reps 25kg-6/6, 25kg-6/6

1A) DB incline press : 6 Reps - 27.5kg/6 27.5kg/6, 27.5kg/6,
1B) DB Row: 6 Reps 32.5kg-5/5, 30kg-6/6 , 30kg-6/6

2A) chinups: 8 Reps - bodyweight -9, 8, 8,
2B) DB chest press: 8 Reps 27.5kg/8, 27.5kg/8, 27.5kg/8,

3A) Close-grip pushups : 25 Reps 25, 30, 30
3B) DB Rear Delt raise : 10 Reps = 15kg/10, 15kg/10, 15kg/10,

+ Intervals - bodyweight today:
20 sec squats + 10 sec hold - down position - repeat 5 times
20 sec pushups + 10 sec hold - repeat 5 times

thoughts:
* held back increasing weight on DB flat press so I could work on the chin-ups - PB there 9 chinups 1st round.

* DB row never thought I would think 30kg would be light but it is - try 32.5 kg on all sets next time

* Nice solid string workout generally - no slacking on form etc to get reps out so a good one!

* run tomorrow morning

*My phone lines etc has crapped itself so my online time will be intermittent till they get out here to fix it :(

Tuesday

Mar. 10th, 2009 06:52 pm
roundballnz: (Default)
Workout B - 2K6 - Week 2
Bodyweight warmup x2
1A) bodyweight squat 10 reps
1B) close-grip Push-Up 10 reps
1C)SB leg curl 12 reps

Warmup - superset
1A) 1-leg SB leg curl : 8 Reps - 8/8, 8/8
1B) SB roll-outs: 10 Reps 10, 10

1A) 1-leg SB leg curl : 8 Reps - 8/8, 10/10 10/10
1B) SB roll-outs: 10 Reps 10, 12, 12

2A) BB RDL: 8 Reps - 80kg-8, 80kg-8, 80kg-8,
2B) DB Push- press: 6 Reps 15kg/8, 15kg/8, 15kg/8,

3A) BB Squat : 12 Reps 100kg-8, 100kg-12 100kg-12
3B) SB jacknife : 15 Reps = 15, 15, 15
3C) Side-Plank : 45 secs - 45sec/50sec, 45sec/50sec 45sec/50sec

# 2x warmup for Bb squat - 60kg @ 8 reps

Slipped intervals

Ipod: Green day + JMC

Later walked 1st leg to work ( hence no intervals today)

Also got my flu jab this afternoon - to give immune that kick over winter ....

Thursday

Feb. 26th, 2009 07:36 pm
roundballnz: (Default)
Kicked myself out of bed  - 80% okay but my body  is definitely fighting the cold bugs - can feel it on my chest  ( asthma thing) - so just did weights this morning & skipped intervals  ..... feeling okay tonight

Spent most of the last few days dealing  with tough stuff at work - fallout from  Transpower failure on Feb 13 - those  on SPOT market contracts are not going to like their bills this month!!!

anyway keep food  good - but here's workout B

_____________________________________________________________________________________________________
B - 2K6 - Week 1
Bodyweight warmup x2 
1A) bodyweight  squat 10 reps 
1B) close-grip Push-Up 10 reps 
1C)SB leg curl 12 reps 

Warmup - superset 
1A) 1-leg SB leg curl : 8 Reps - 8/8, 8/8 
1B) SB roll-outs: 10 Reps 10/10, 10/10

1A) 1-leg SB leg curl : 8 Reps - 8/8, 8/8 8/8
1B) SB roll-outs: 10 Reps 10/10, 10/10 10/10

2A) BB RDL: 8 Reps - 80kg-8, 80kg-8, 80kg-8,
2B) DB  Push- press: 6 Reps 15kg/8, 15kg/8, 15kg/8, 

3A) BB Squat  : 12 Reps  100kg-8, 100kg-12 100kg-12  
3B) SB jacknife : 15 Reps = 15, 15, 15
3C) Side-Plank : 45 secs  -  40sec/42sec, 40 sec/45sec  40sec/45sec

# 1x warmup for Bb squat - 60kg @ 8 reps

Slipped intervals 

Ipod:  Green day  + JMC
  

Tuesday

Feb. 24th, 2009 06:49 pm
roundballnz: (Default)
Nice early workout this morning   ...... good start to 2K6

in addition the weather has cooled off enough to start walking more again   to work/home/lunch again   ......

________________________________________________________________________________________

Workout A - 2K6 - Week 1
Bodyweight warmup x2 
1A) bodyweight  squat 10 reps 
1B) close-grip Push-Up 10 reps 
1C)SB leg curl 12 reps 

Warmup - superset 
1A) DB incline press : 6 Reps - 22.5kg/6  22.5kg/6, 
1B) DB Row: 6 Reps 25kg-6/6,  25kg-6/6 

1A) DB incline press : 6 Reps - 27.5kg/6  27.5kg/6, 27.5kg/6,
1B) DB Row: 6 Reps 32.5kg-4/4,  30kg-6/6 , 30kg-6/6

2A) chinups: 8 Reps - bodyweight -8, 7+1,  7+1, 
2B) DB chest press: 8 Reps 27.5kg/8, 27.5kg/8, 27.5kg/8, 

3A) Close-grip pushups : 25 Reps 25, 25, 25 
3B) DB Rear Delt raise : 10 Reps = 15kg/10, 15kg/10, 15kg/10,

+ 15 mins Intervals- Bike  - Mod intensity

Ipod:  Green day 
 

Sunday

Feb. 22nd, 2009 10:43 am
roundballnz: (Default)
Interesting workout this morning - my mind was trying to convince me I didn't have the energy - but my body thought otherwise .... weighed on the scales post workout - 80.5kg - nice - while i am not a big scale person that's a nice number especially with my height being 5ft 10 - don't think I would want to get too much lighter maybe 78kg at a pinch.

last 2K5 workout - onto 2K6 next
. -----------------------------------------------------------------------------------------
Workout B - 2K5
Bodyweight warmup x2
1A) Prisioner squat 10 reps
1B) Elevated Push-Up 8 reps per side
1C)SB leg curl 10 reps

Warmup - superset
1A) Pull-ups : 8 Reps - Assisted 42kg 4, 4,
1B) DB chest press: 8 Reps 22.5kg/8 22.5kg/8

1A) Pull-ups : 8 Reps - Assisted 36kg 7, 7, 6
1B) DB chest press: 8 Reps 27.5kg/8, 27.5kg/8, 27.5kg/8,

2A) chinups or DB Row: 8 Reps - bodyweight - 6, 6, 6
2B) DB Incline chest press: 8 Reps 25kg/8, 25kg/8, 25kg/8,

3A) Inverted row: 15 Reps 15, 15, 15
3B) Decline pushups : 20 Reps = 20 , 20, 20

+ 15 mins Intervals- Bike 6 cycles:
easy level :10
Hard level: 42-45

Ipod: Evanscence & Green day

Reps & weights seemed a bit lighter /easier today - must be time for a change then eh !
roundballnz: (Default)
 Here goes:

Will probably make  a couple of Alex adjustments  .......

Day 1 – Workout A

 Warm-up Circuit 

Go through 2 times with no rest between exercises. Rest 30 seconds between circuits.

o Bodyweight Squat – 10 repetitions 

o Close-grip Pushup – 8 repetitions per side

o Stability Ball Leg Curl – 12 repetitions 

􏰀 Perform 2 warm-up sets for each exercise in the first Superset.

1 set of 8 reps with 50% of the weight you will use in your

“real” sets.

1 set of 8 reps with 75% of the weight you will use in your

“real” sets. 

o If you are limited by time, reduce the number of sets in the workout, but

always perform the full warm-up. Never skip a warm-up.

 

Superset #1

1A) DB Incline Press – 6 repetitions

No rest.

1B) DB Row – 6 repetitions per side (or BB row)

Rest 1 minute & repeat 2 more times for a total of 3 supersets.

 Superset #2

2A) Chin-up – 8 repetitions

No rest.

2B) DB Chest Press – 8 repetitions

Rest 1 minute & repeat 2 more times for a total of 3 supersets.

 Superset #3

3A) Close-grip Pushup – 25 repetitions

No rest.

3B) DB Rear-Deltoid Raise – 10 repetitions

Rest 1 minute & repeat 2 more times for a total of 3 supersets.

 

Advanced Interval Training Workout A-II (Details above) 


Day 3 – Workout B

 Warm-up Circuit 

As above.

 Superset #1

1A) DB Split Squat – 8 repetitions per side   Swap out 1-leg SB curl  or BB step-ups

No rest.

1B) Stability Ball Rollout – 10 repetitions

Rest 1 minute & repeat 2 more times for a total of 3 supersets.

 Superset #2

2A) DB RDL – 8 repetitions  ( Or BB RDL)

No rest.

2B) DB Push Press – 6 repetitions

Rest 1 minute & repeat 2 more times for a total of 3 supersets.

 Superset #3 (Triset)

3A) DB Squat – 12 repetitions per side ( BB Squat)

No rest.

3B) Stability Ball Jackknife – 15 repetitions

No rest.

3C) Side Bridge – 45 seconds

Rest 1 minute & repeat 2 more times for a total of 3 trisets.

 Advanced Interval Training Workout B-II (Details above)

 .......................

 BONUS Bodyweight Circuit Workout: The Total Body Ten (TBT)

 

Go through the circuit 1-3 times. (# of reps per exercise in brackets)

Do not rest between exercises.

Rest 1-minute at the end of the circuit before going through it again.

Use a 1-0-1 tempo for all exercises.

 

Total Body Ten Circuit    

1A) Y-Squat (15)          

1B) Decline Pushup (10)       

1C) Step-ups (10 per side)      

1D) Pushup (30)      

1E) Bodyweight Squat (20)      

1F) Spiderman Climb (15 per side)       

1G) Forward Lunge (10 per side)       

1H) Close-grip Push-up (10)       

1I) Stability Ball Leg Curl (15)      

1J) Inverted Row (10)       

 

 

 

 

Tuesday

Feb. 17th, 2009 08:11 pm
roundballnz: (Default)
Up nice & early - nutrition has been off a bit last few days - nothing to worry about too much - as am still getiing the workouts in:

This weeks plan is a B-B-A schedule ( A is easier to fit in the gym on the weekend) ... should check when I started this one , think might be due to start a new one soon.

Workout B - 2K5
Bodyweight warmup x2
1A) Prisioner squat 10 reps
1B) Elevated Push-Up 8 reps per side
1C)SB leg curl 10 reps

Warmup - superset
1A) Pull-ups : 8 Reps - Assisted 42kg 4, 4,
1B) DB chest press: 8 Reps 22.5kg/8 22.5kg/8

1A) Pull-ups : 8 Reps - Assisted 36kg 6, 6, 6
1B) DB chest press: 8 Reps 27.5kg/8, 27.5kg/8, 27.5kg/8,

2A) chinups or DB Row: 8 Reps - bodyweight - 6, 6, 6
2B) DB Incline chest press: 8 Reps 25kg/8, 25kg/8, 25kg/8,

3A) Inverted row: 15 Reps 15, 15, 15
3B) Decline pushups : 20 Reps = 20 , 20, 20

+ 15 mins Intervals- Bike 5 cycles: easy level :10 Hard level: 42-45

Ipod: Evanscence & oasis
roundballnz: (Default)
Workout today rocked ...... will post this weeks thoughts tomorrow

Workout A - 2K5
Bodyweight warmup x2
1A) Prisioner squat 10 reps
1B) Elevated Push-Up 8 reps per side (used med-ball)
1C)SB leg curl 12 reps

Warmup - superset
1A - BB Squat : 8 Reps - 60kg/8, 60kg/8
1B) DB chest press: 6 Reps 22.5kg/8 22.5kg/8

1A - BB Squat : 8 Reps 100kg/8, 100kg/8, 100kg/8
1B) DB chest press: 6 Reps 27.5kg/8, 27.5kg/8, 27.5kg/8 * left arm is a tad weaker*

2A) BB RDL: 8 Reps 80kg/8, 80kg/8, 80kg/8 ** used split grip**
2B) Decline Spiderman pushup: 5 Reps per side 6/6, 6/6, 6/6 **toes edge of bench only **

3A) BB step-up: 10 Reps peer side ** step thingy** 60kg- 8/8, 60kg-8/8 60kg-8/8
3B) DB rear deltoid raise : 12 Reps 15kg/12, 15kg/12,15kg/12,

+ Intervals from Feb workout Squats 40 secs - hold 10 secs & repeat

Ipod: Placebo 
roundballnz: (Default)

Sorry haven't really been online much in last couple days  Promise will catch-up on everyone  hopefully tonight - I am not ignoring you 

Workout B - 2K5

Bodyweight warmup x2

1A) Prisioner squat 10 reps

1B)  Elevated Push-Up 8 reps per side

1C)SB leg curl 10 reps

 

Warmup - superset

1A) Pull-ups  : 8 Reps - Assisted 42kg  4, 4, 

1B) DB chest press: 8 Reps  22.5kg/8  22.5kg/8

 

1A) Pull-ups  : 8 Reps - Assisted 36kg  6, 6, 6

1B) DB chest press: 8 Reps 25kg/8, 25kg/8, 25kg/8,

 

2A) chinups or DB Row: 8 Reps  - bodyweight - 6, 6, 6

2B) DB Incline chest press: 8 Reps 25kg/8, 25kg/8, 25kg/8,

 

3A) Inverted row: 15 Reps  15, 15, 15  

3B) Decline pushups : 20 Reps =  20 , 20, 20

 

+ 10 mins Moderate cardio on Bike 

 

Thursday

Feb. 5th, 2009 09:26 pm
roundballnz: (Default)
Still decided to hit the gym this morning - just backed off a tad  - no need to aggravate asthma  - thew heat & aircon is dooing that by itself.
even with that was a good workout - friends birthday drinks tonight so  nutrition will be an off day.  can afford it though - checked the mirror this morning &  my stomach has almost gone  ie its almost flat - ( my non-factory standard hips will still be there though)  so all the hard work is worth it  !

Workout B - 2K5

Bodyweight warmup x2

1A) Prisioner squat 10 reps

1B)  Elevated Push-Up 8 reps per side

1C)SB leg curl 10 reps

 

Warmup - superset

1A) Pull-ups  : 8 Reps - Assisted 42kg  4, 4, 

1B) DB chest press: 8 Reps  22.5kg/8  22.5kg/8

 

1A) Pull-ups  : 8 Reps - Assisted 36kg  6, 6, 6

1B) DB chest press: 8 Reps 25kg/8, 25kg/8, 25kg/8,

 

2A) chinups or DB Row: 8 Reps  - bodyweight - 6, 6, 6

2B) DB Incline chest press: 8 Reps 25kg/8, 25kg/8, 25kg/8,

 

3A) Inverted row: 15 Reps  15, 15, 15  ( Note on SB)

3B) Decline pushups : 20 Reps =  20 (pike), 20, 20

 

+ 10 mins Moderate cardio on Bike 

roundballnz: (Default)
 After being more conscious of my diet this week & making sure didn't slip on weekend - it was worth it didn't have my usual sunday energy slump. A mate online asked me if my carbs were too low - in hindsight I think they were - I know from past experiences I tend to need a bit more carb & bit less protein than stock standard nutrtion guidleines suggest you shd have. Also Did a test thing Dax put out a few years back, which confirmed this .... Forgot to weigh myself or anything this morning- so unless I remember tomorrow will skip till next week. __________________________________________________________________
Workout A - 2K5 Bodyweight

warmup x2
1A) Prisioner squat 10 reps
1B) Elevated Push-Up 8 reps per side
1C)SB leg curl 12 reps

Warmup - superset
1A - BB Squat : 8 Reps - 60kg/8, 60kg/8
1B) DB chest press: 6 Reps 20kg/8 22.5kg/8

1A - BB Squat : 8 Reps 100kg/8, 100kg/8, 100kg/8
1B) DB chest press: 6 Reps 25kg/8, 27.5kg/8, 27.5kg/8 ** back up again***

2A) BB RDL: 8 Reps 60kg/8, 80kg/8, 80kg/8 ** used split grip on last one - this worked!**
2B) Spiderman pushup: 5 Reps per side 6/6, 6/6, 6/6 ** changed these up to decline**

3A) DB step-up: 10 Reps peer side ** Now BB** 30kg- 8/8, 40kg-8/8 50kg-8/8
3B) DB rear deltoid raise : 12 Reps 15kg/12, 15kg/12,15kg/12,
## step-ups were great shd have done this ages ago - probably a bit light but was just a trial

+ 20 mins Intervals on Bike - 6 cycles
hard-30 secs - easy 90 secs

warmup/cool-down : level 10
Easy: level 7-8
Hard: level 40
 

Thursday

Jan. 29th, 2009 07:46 am
roundballnz: (Default)
Restless night still woke up by 05:00am  without the alarm - so decided to still go to the gym  - great workout so good decision

Workout B - 2K5

Bodyweight warmup x2

1A) Prisioner squat 10 reps

1B)  Elevated Push-Up 8 reps per side

1C)SB leg curl 10 reps

 

Warmup - superset

1A) Pull-ups  : 8 Reps - Assisted 42kg  4, 4, 

1B) DB chest press: 8 Reps  22.5kg/8  22.5kg/8

 

1A) Pull-ups  : 8 Reps - Assisted 42kg  8,7,6+2  ( could have done 8 )

1B) DB chest press: 8 Reps 25kg/8, 25kg/8, 25kg/8,

 

2A) chinups or DB Row: 8 Reps  - bodyweight - 6+2, 6+2,6,

2B) DB Incline chest press: 8 Reps 22.5kg/8, 22.5kg/8, 22.5kg/8

 

3A) Inverted row: 15 Reps  15, 115, 15  ( Note on SB)

3B) Decline pushups : 20 Reps =  20, 20, 20

 

+ 20 mins Intervals on Bike - 6 cycles
1min hard - 1min easy

 
 

Tuesday

Jan. 27th, 2009 10:33 am
roundballnz: (Default)
non-work day, so let my self sleep till 07:00 ish - stayed up watching the cricket last night - SA absolutely thrashed Aussies & on Australia day !!!!!

my upper back etc was still a bit tight - so maybe the circuit yesterday wasn't a great idea ??? Anyhow a good solid workout was had - hardly anyone in the gym got there just before 08:00.

Need a good swap-out for DB step-ups - reaaally bored with these so need to swap them out for a couple of weeks - any idea that don't involve lunges/split squats let me know !!
-------------------------------------------------------------------------------------------------
Workout A - 2K5
Bodyweight warmup x2
1A) Prisioner squat 10 reps
1B) Elevated Push-Up 8 reps per side
1C)SB leg curl 12 reps

Warmup - superset
1A - BB Squat : 8 Reps - 60kg/8, 60kg/8
1B) DB chest press: 6 Reps 20kg/8 22.5kg/8

1A - BB Squat : 8 Reps 100kg/8, 100kg/8, 100kg/8
1B) DB chest press: 6 Reps 25kg/8, 25kg/8, 25kg/8

2A) BB RDL: 8 Reps 60kg/8, 80kg/8, 80kg/8
2B) Spiderman pushup: 5 Reps per side 6/6, 6/6, 6/6 * need to up the reps
** struggled on last RDL with grip a bit

3A) DB step-up: 10 Reps peer side ## subbed 1-leg SB curl 8/8 8/8 8/8
3B) DB rear deltoid raise : 12 Reps 15kg/12, 15kg/12,15kg/12,
## need a rest with Step-ups - I am reeeaaallyy bored with them

+ 20 mins Intervals on Bike - 6 cycle 
roundballnz: (Default)
For those of you who  deadlift - check this link out  

Sunday

Jan. 25th, 2009 10:18 am
roundballnz: (Default)
Woke up early - decided to go the gym early to avoid the heat - good idea looks  like it will be like yesterday * very hot.  Still got that lack of energy thing going on - so held back on DB press. gonna just keep going with this -  am thinking its just summer & lack of quality sleep than anything else.

I would recommend this for anyone who wants to work on pullups/chins - hard work !!!  & you will still sweat 

Workout B - 2K5

Bodyweight warmup x2

1A) Prisioner squat 10 reps

1B)  Elevated Push-Up 8 reps per side

1C)SB leg curl 10 reps

 

Warmup - superset

1A) Pull-ups  : 8 Reps - Assisted 42kg  4, 4, 

1B) DB chest press: 8 Reps  22.5kg/8  22.5kg/8

 

1A) Pull-ups  : 8 Reps - Assisted 42kg  6,6,6  ( could have done 8 )

1B) DB chest press: 8 Reps 25kg/8, 25kg/8, 25kg/8,

 

2A) chinups or DB Row: 8 Reps  - bodyweight - 4+2, 4+2, 4+2,

2B) DB Incline chest press: 8 Reps 22.5kg/8, 22.5kg/8, 22.5kg/8

 

3A) Inverted row: 15 Reps  15, 10+5, 10+5

3B) Decline pushups : 20 Reps =  20, 20, 20

 

+ 20 mins Intervals on Bike - 6 cycles
1min hard - 1min easy

 

Friday

Jan. 23rd, 2009 08:50 pm
roundballnz: (Default)
Okay haven't ..... much this week apart from odd jabb here & there ..... will be better next week have taken advantage of the long weekend - taking the rest of the week off as well :)

Had assesment @ Gym on Tuesday - was pretty much where I thought I was - on the cusp where I needed to take action now ( well for me anyhow). But we knew that anyway hence why I'm in TC4!

Pretty good sort & overall seemed to have his head screwed on right - well apart from the comment of me spending another day in the gym for an hour doing cardio WTF!.

Trainer reckoned healthy weight was 80-81Kg for me need to lose a couple of kgs in fat & put on some muscle - spot on there.

Measurements:
weight 83kg - (Nice this is down from 85 @ beginning of the year)
Arms 34 cm
Waist/Abdomen 100 cm
Hip 115 cm
Chest 98.5 cm
Thigh 53 cm
Calf 41 cm
-----------------------------------------------------------------------------------------
First workout here so didn't go too hard - Workout A - 2K5
Bodyweight warmup x2
1A) Prisioner squat 10 reps
1B) Elevated Push-Up 8 reps per side
1C)SB leg curl 10 reps

Warmup - superset
1A - BB Squat : 8 Reps - 60kg/8, 60kg/8
1B) DB chest press: 6 Reps 20kg/8 22.5kg/8

1A - BB Squat : 8 Reps 100kg/8, 100kg/8, 100kg/8
1B) DB chest press: 6 Reps 25kg/8, 25kg/8, 25kg/8

2A) BB RDL: 8 Reps 60kg/8, 80kg/8, 80kg/8
2B) Spiderman pushup: 5 Reps per side 6/6, 6/6, 6/6

3A) DB step-up: 10 Reps peer side ## subbed 1-leg SB curl 8/8 8/8 8/8
3B) DB rear deltoid raise : 12 Reps 15kg/12, 15kg/12,15kg/12,

+ 20 mins Intervals on Bike - 4 cycles ( ran out of time) 

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roundballnz: (Default)
roundballnz

November 2011

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