Chris' Training Stuff

[Mini Forklift Ⓥ]

Would be cool to meet up if you hit the South Island mate.

[sydneyvegan]

Would be cool to meet up if you hit the South Island mate.

Definitely!
Is there Still loving hut etc in Christchurch?

[sydneyvegan]

Monday night was hockey Training
Tuesday night Training was as follows

Incline Bench
Warm up (Stretches, reps with the bar, reps with 60kgs)
1 x 8 x 100kgs
1 x 8 x 100kgs
1 x 7 x 100kgs
1 x 12 x 60kgs

Lat Pulldowns wide grip
Warm up
1 x 8 x 80kgs
1 x 6 x 100kgs
1 x 8 x 80kgs

Dumbbell pullovers
1 x 8 x 27.5kgs
1 x 8 x 27.5kgs
1 x 8 x 27.5kgs

Reverse Flyes Rhomboid version
1 x 10 x 15kgs
1 x 10 x 15kgs
1 x 10 x 15kgs

Rope High Pulls
1 x 10
1 x 10
1 x 10

On the Advice of a couple of different Exercise physiologist I always do 4 times more back than chest... Helps keep my shoulders moving in the right plane etc

Eating a lot more lentils (Dhal etc) and whole foods if it's good enough for Avi lehyani, it's good enough for me...
Supplement wise, a bit of Nitrofusion with some berries and low fat soy or nut milk and BCAAS

[Mini Forklift Ⓥ]

Is there Still loving hut etc in Christchurch?

What's that? A lot of places in Chch are gone now after all the earthquakes, if you have been here before it looks completely different now to what it used to be.

Not all bad though, the temporary city centre is pretty funky

[sydneyvegan]

Is there Still loving hut etc in Christchurch?

What's that? A lot of places in Chch are gone now after all the earthquakes, if you have been here before it looks completely different now to what it used to be.

Not all bad though, the temporary city centre is pretty funky

Ah I think I actually meant the Lotus Heart... Haven't been to Christchurch since before the Quake, looking at Google Earth I can see that there are still whole blocks that need to be rebuilt

[sydneyvegan]

Last nights training was as follows
Tricep Pushdowns
1 x 10
1 x 10
1 x 10

Flat Bar Tricep Push downs
1 x 10
1 x 10
1 x 10

Rope Extensions SS Rope Push Downs
1 x 10 ss 1 x 10
1 x 10 ss 1 x 10
1 x 10 ss 1 x 10

1 arm Push Downs Hammer Style
1 x 10
1 x 10
1 x 10

Preacher Curl
1 x 7 x 25kg ss 1 x 7 x 20kg ss 1 x 7 x 15kg
1 x 7 x 25kg ss 1 x 7 x 20kg ss 1 x 7 x 15kg
1 x 7 x 20kg ss 1 x 7 x 15kg ss 1 x 7 x 10kg

Rope Curls
1 x 10
1 x 10
1 x 10

Abductor Machine
1 x 10
1 x 10
1 x 10

Adductor Machine
1 x 10
1 x 10
1 x 10

Bosu Body weight Squats
1 x 16
1 x 16
1 x 16

1 leg at a time leg press
1 x 10 x 100kg
1 x 10 x 100kg
1 x 10 x 100kg

Leg Extensions - 1 leg at a time
1 x 10
1 x 10
1 x 10

[C.O.]

You haven't posted in a long time. How has your training been going?

[sydneyvegan]

Yeah Still Training,
Doing more a Hypertrophy Style work out at the moment
Doing 2-3 sets to Failure with 45-60 seconds rest between sets
You get a work out done pretty quick, ha ha!
Current Training is
Monday - Chest and Back
Tuesday Legs
Wednesday - Field hockey Training, 1 hour of Fitness, 1 hour of Drills
Thursday - Chest and Back, Stretching
Friday - Arms, shoulders
Saturday - Hockey Game
Sunday - Rest (Usually pretty stiff after Hockey) Sometimes go for a bike ride

Last Nights workout was
Incline Dumbbell Chest Press
1 x 17
1 x 14
1 x 12

Seated Row
1 x 16
1 x 16
1 x 10

Lat Pull Down
1 x 15
1 x 12
1 x 10

Close Grip Lat Pull Down
1 x 14
1 x 14
1 x 12

High Rope Pulls
1 x 16
1 x 16
1 x 14

All with 45 secs between sets
You tend to have to drop the weight a bit doing Hypertrophy Training, Feel like I am getting stronger though, for when I go back to a standard workout

[sydneyvegan]

Bit of an updated on how I'm training at the moment.

Monday - Cardio
Abs, Stretching, plus 30 mins Cardio, which is Intervals ranging from 65% HRM to 80% HRM

Tuesdays, Legs
3 x 12 Bosu Squats Warm up
3 x 12 Goblet Squats with 37.5 kg Dumbbell (Heaviest the gym the gym has at the moment)
3 x 12 Front Squats at 80-100kgs
3 x 12 leg extensions focusing on last 30% of movement
3 x 12 Around the clock lunges
3 x Failure Assisted Pistol Squats

Wednesday, Cardio
40 Mins at 80% HRM

Thursday, Chest and Back (Trying to focus on Back a lot more than chest to correct to postural stuff)
Incline Dumbbell Bench - 3 x 12 x 37.5kgs
Cable Flys 3 x 12
Seated Rows 3 x 12
Lat Pull downs 3 x 12
Back Extensions 3 x 12
Reverse Flyes 3 x 12 x 12.5kgs
Pull overs 3 x 12 x 35kgs
Hip Extensions 3 x 12 x 50kgs

Friday, Cardio
30 mins Intervals from 60% HRM to 80% HRM

Saturday
Yoga

Sunday
Rest