ha t hanks man i hardly do them but felt the energy to do it
after the 7.5 the 12 was massive hard lol
ok for yesterday
Ham and Calf
2 light warm up sets lying leg curls
followed by 4 working sets (not sure on weight)
then stiff legged deadlifts
warm up set on 75lbs
2 or 3 working sets on 105 getting 8-15 reps per set
then one more set and dropped back and repped out on 75 lbs
calf
supersetted standing and seated raises
3 ses of 30 reps each
they were burning badly but not that white hot searing pain that you feel
quickly left sfaterwards and got ready to go see the BOOGEYMAN!
got home late form sydney got up at 12pm just as the gym was closing so rest the weekend (tho i feel like doing something but i dont know what) and start on monday again
i just want to do some cardio or soemthing but any ideas? not serious tho more for fun?
hmm SPEAKING of that
week firday night ago i yelled out GOONIE COPPERS! at this wagon just pulling out of a servo and they chased us in the car and wanted to know what was going on!!
so there wasnt much cardio involved with that tho mate
i would love to be the boogeyman turnip - as long as i didnt have to eat worms!!
hmm SPEAKING of that
week firday night ago i yelled out GOONIE COPPERS! at this wagon just pulling out of a servo and they chased us in the car and wanted to know what was going on!!
so there wasnt much cardio involved with that tho mate
i would love to be the boogeyman turnip - as long as i didnt have to eat worms!!
HEY!! Nothin you can say, say... worms = protein
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ive trid to type in this 3 times now and comp is stuffing up ARGH!
ok today is experimental power routine itll take a few weeks to get settled into it and be able to go one to another and know what numbers and weights to use etc
atm im oing to do 5 sets of 5 reps using alot of rest pause reps when needed so im still staying on that same weight
every set i try to increase weight and if needed ill back it down on the last set but still try and get 5 hard reps and not have it easy
today started out on clean and jerks - i have not done these for a long time and it was good getting back to them. i dont particularly like using higher than 6 on compound movements so this amde them alot more fun
started out with warm ups then
started first set at 95lbs 5 reps
105 5 reps
130 5 reps
150lb - 5 reps
back to 130 - 5 reps
then quickly grabbed the 95lber and just done a few quick pumping reps
moved over to squat rack / power rack and set up do to bent over rows
first set 80 kg 5 reps
added 10 pounds second set 5 reps
added 20 lbs third set 5 reps
biggest set had 206lbs and hit 3 good reps and put it down
backed off to 80kg again and hit 5 solid reps
last exercise was dips
first set of 5 easy at bodyweight
second set bodyweight plus 20 lbs 5 reps
3rd set 30lbs on belt 5 reps
4th set 40lbs on belt 5 reps - alot of rest/pausing here!
last set back to bodyweight and it was so easy - hit out aout 8 reps
i walked out with a pumped chest and arms but didnt feel like i had done eniugh but i can feel my traps atm so i hope they will be sore and that i'll fit into a workout like this soon
next thinking of doing sqats
got another workout planned for later in the week hit a bench movement and a chinning and maybne a bicep
anyway thats all for now
thanks guys
Good work man! I like it! I know what you mean about not seeming to do enough exercises - I feel the same with my new routine. But it means you'll be able to go all out more on the ones you're doing! Keep it up man!
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