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4:10 pm
February 10, 2010
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mintster
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Went for a Commando Conditioning outdoor session hosted by Sean at lunchtime today. I went along thinking it would be fairly easy but I don't mind admitting it was tough. I guess it depends on what you put into it and Sean provided Easy, Medium and Hard versions of the different exercises (me being me I tried the hard version of most of them).
Overall I felt I was pushed and I look forward to working these sessions into my normal routine!
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8:32 pm
February 11, 2010
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mintster
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Well another victory – 3-1! Was a good game of squash against John and I am sure he will probably win next time!
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11:07 am
February 12, 2010
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john-bravo
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9:32 pm
February 12, 2010
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mintster
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Thats more like it – a deloading session where we could actually use the weights we needed to!
Bench Press
Warmup
5 x 32.5KG
5 x 37.5KG
8 x 40KG
DB Bench Press
4 x 10 @ 22KG (per DB)
Tricep dips
4 x 10 BW only
DB Fly
4 x 10 @ 12KG
Tricep rope Pulldown
4 x 10 @16.25 KG
A nice relaxing session. The idea of this de-loading is to take it easy and allow the muscles some recovery time after the 4 weeks of heavy lifting. Back to normal next week.
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4:04 pm
February 15, 2010
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mintster
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Back to heavy sessions today…..
Military Press
5 x 47.5KG
5 x 55KG
5 x 60KG
Tough, tough, tough! Usually manage more on the final set but 5 was my failure point.
Barbell upright row
4 x 10 @ 40KG
Going to have to drop the weight on the final set of this next time as form was lost a little – will probably go down to 30KG.
DB Shoulder Press (Arnold Press)
4 x 12 @ 14KG
Was still a little fatigued after the military press and it showed! Set 4 rep 7 my left arm gave up! Had a break for a few seconds and squeezed out 4 more but there was no way I was going to get the last rep out.
Bentover DB Raise
4 x 15 @ 8KG
Went for seated version to isolate the delts a little more.
DB Curl + Reverse grip EZ curl.
1 x 12 @ 12KG (DB Curl)
1 x 12 @ 17.5KG (+ Bar) (Reverse grip EZ bar curl)
1 x 12 @ 12KG (DB Curl)
1 x 12 @ 15KG (+ Bar) (Reverse grip EZ bar curl)
Felt I wanted to squeeze out a little more so dropped the EZ bar down to 10KG (have no idea how much the bar weighs so will stick to what I put on the bar) and finished with a set of 21's.
Have now managed 5 weeks with no alcohol (feel like an alcoholic writing that) and I I said to John yesterday no matter how many supps and tablets I take, the biggest change I have seen in my body shape and definition has come about since I stopped drinking.
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7:34 pm
February 15, 2010
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john-bravo
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Mintster is quite right here. Since he has stopped drinking so many Woo Woos his body shape has changed quite dramatically.
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9:39 pm
February 17, 2010
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mintster
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No John today so was training alone…
DL
Warmup
5 x 87.5KG
5 x 97.5KG
12 x 110KG
4 x 10 chinup
Had to use 25KG support on set 3 and 35KG on set 4.
4 x 15 one arm DB row @ 28KG, 24KG
What was I thinking!!!! Was a little over excited on set 1 and started with 28KG and the dropped to 24KG. Although I managed to complete the sets I think I will go with 22KG next time around.
Went with a fast AB circuit at the end comprising:
10 hanging leg raise
20 Russian twist with 10KG plate
10 (each side) side raise on back extension bench
10 modified v sit
Did the circuit twice with 30 secs rest between circuits.
Was a little short of time otherwise I would have completed at least one more circuit. Felt a little annoyed with myself as I could have managed one or two more deadlifts but was a little concerned about tweaking my back (was first session after pulling my QL).
Good session and I am enjoying being back lifting the heavier weights after de-loading last week. I will keep modifying the workouts a little and am going to try and use some more dynamic exercises.
Am sure John will be back soon – always better to rest rather than train when you are ill.
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9:40 pm
February 17, 2010
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mintster
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john-bravo said:Mintster is quite right here. Since he has stopped drinking so many Woo Woos his body shape has changed quite dramatically.
I knew you had been looking at me a little too longingly in the changing room!
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8:49 pm
February 18, 2010
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mintster
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Tough, tough, tough!
John pullled out of squash (another 3 – 0 victory to me then!) so I went to the gym for a little bit of cardio. Used the punchbag and did the usual……..
3 x 3 minute rounds with 1 minute rest between each 'round'.
10 x 30 secs all out with 30 secs rest.
5 x 30 secs on and 30 secs off at 20kph with 1% incline on treadmill.
Felt like I was gonna puke after the treadmill – had horrendous heartburn which has only started to subside 1.5 hours after the session finished. Think I really pushed myself tonight – am seriously looking forward to a good nights rest!
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11:20 pm
February 19, 2010
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mintster
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Bench Press
Warmup
5 x 55KG
5 x 65KG
10 x 72.5KG
Could have done with John being there on this one – would have gone for rep 11 but barbell would have ended up on my head with no spotter.
DB Bench Press
4 x 10 @ 28KG (per DB)
Failed on last rep of the last set – perfect!
Tricep dips
4 x 10 – 10KG weight on set 1 and 2.
Made sure I went nice and deep with each rep. Finished with a couple of negative reps as well – A good 5 secs down.
DB Fly
4 x 10 @ 16KG
Tricep rope Pulldown
4 x 10 @21.25 KG
Surprisingly managed these fairly easy so continued on past rep 10 on the last set until I couldn't manage anymore.
Glad I went to the gym – nearly didn't go as I had the day off and spent time with the family but really didn't want to drop the final workout of the week – kudos to me!
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2:19 pm
February 22, 2010
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mintster
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Squats:
Warmup
5 x 75KG
5 x 87.5KG
9 x 100KG
Leg Press
4 x 10 @ 150KG
Walking Lunges
4 x 10 (each leg) with 10KG DB in each hand
Leg Curl
4 x 12 @ 50KG
Situps and reverse as superset.
2 x 25 (each)
Walking lunges – forgot what a killer these are, my legs were toast after this workout!
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3:39 pm
February 24, 2010
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mintster
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Military Press
3 x 50KG
3 x 57.5KG
4 x 65KG
Barbell upright row
3 x 10 @ 40KG
1 x 10 @ 30KG
Arnold Shoulder Press
2 x 12 @ 14KG
1 x 8 @ 14KG + 4 x 8KG
1 x 8 @ 14KG + 4 x 8KG
Seated Bentover DB Raise
4 x 15 @ 8KG
Seated DB Curl – bench set to 15 degree incline.
2 x 12 @ 12KG
1 x 8 @ 12KG + 1 x 4 @ 8KG
1 x 6 @ 12KG + 1 x 6 @ 8KG
21's
1 set @ 17.5KG
This was heavy and hard. Really struggled with the arnold press – I think the military press really took it out of me!!!! The incline DB curls really pushed me – can usually manage the sets standing up but the slight incline kept the focus on my biceps as it draws your elbows back slightly.
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10:19 pm
February 25, 2010
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mintster
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Quick circuit tonight just to get in a little bit of cardio. 1000m on Rower (level 5), X-Trainer (level 8), Treadmill (1% @10Kp/h for 500m and 12Kp/h for 500m) and bike (level 12).
Was fairly relaxing and felt good afterwards – legs definately felt the benefit of getting the blood flowing!
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10:22 pm
March 1, 2010
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mintster
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Bench day:
Warmup
3 x 60KG
3 x 67.5KG
11 x 77.5KG
felt good – was pleased with final set, really managed to push hard to get to 11 reps.
DB Bench Press
4 x 10 @ 28KG (per DB)
Again Failed on last rep of the last set – perfect!
Tricep dips
4 x 10 – 10KG weight on set 1 and 5KG on set 2.
Due to being a little rushed my rest times were only around 30 secs so only managed a 5KG weight on set 2 – was pleased I managed them all with reduced rest times though.
DB Fly
4 x 10 @ 16KG
Tricep rope Pulldown
2 x 10 @23.75 KG
2 x 10 @21.25
Man I felt pumped after this workout – I don't know if it was due to the reduced rest times or the slightly heavier weights. I was really glad I went to the gym as it would have been easy to have left the workout due to other commitments at lunchtime and after work but still dragged myself down at 20:15 as I really didn't want to miss it – think I really have the focus and drive at the moment.
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9:24 pm
March 3, 2010
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mintster
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Squats:
Warmup
3 x 82.5KG
3 x 92.5KG
9 x 105KG
Leg Press
4 x 10 @ 150KG
Walking Lunges
4 x 10 (each leg) with 12KG DB in each hand
Leg Curl
4 x 12 @ 55KG
Situps and reverse as superset.
2 x 25 (each)
Was very hard but I think I was better prepared this time as there wasn't quite as much pain!
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3:26 pm
March 5, 2010
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mintster
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Military Press
5 x 55KG
3 x 60KG
3 x 67.5KG
Barbell upright row
3 x 10 @ 40KG
1 x 10 @ 30KG
Shoulder Press
4 x 12 @ 14KG
Seated Bentover DB Raise
4 x 15 @ 8KG
EZ Bar Preacher Curl
1 x 12 @ 30KG (Narrow Grip)
1 x 12 @ 30KG (Wide Grip)
1 x 12 @ 20KG (Narrow Grip)
1 x 12 @ 20KG (Wide Grip)
21's
1 set @ 20KG
Military Press was very tough – 3 on the last set was my absolute limit. Arms felt pumped after this!
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8:33 pm
March 8, 2010
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mintster
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| posts 41 |
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DL
Warmup
5 x 97.5KG
3 x 110KG
10 x 125KG
4 x 10 chinup – Needed support on set 2 rep 7, set 3 rep 4 and set 4 rep 2
BOR
1 x 10 @ 40KG
1 x 10 @ 40KG (reverse grip)
1 x 10 @ 30KG
1 x 10 @ 30KG (reverse grip)
4 x 25 Back extension (ow ow ow!)
4 x 15 BB roll out
Haven't done the back extension for a couple of weeks – is a most painful exercise!
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10:38 pm
March 10, 2010
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mintster
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Warmup
5 x 65KG
3 x 72.5KG
10 x 80KG
DB Bench Press
4 x 10 @ 28KG (per DB)
Tricep dips
4 x 10 – 120KG weight on set 1 and 2 and 6KG on set 3 and 4.
DB Fly
4 x 10 @ 18KG
Tricep rope Pulldown
2 x 10 @23.75 KG
1 x 10 @21.25 KG
1 x 17 @21.25 KG
Squeezed every last ounce out of my triceps with the last exercise.
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