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Chris' Training Stuff


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Tuesday

 

12:00pm - Touch Football, a good workout for 45mins or so.

 

After Work

 

Pull Ups

3 x MAX

 

Bent Over Rows

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

 

Seated Row

3 x 10

 

Reverse Flyes

3 x 10 x 12.5kg

 

Still feeling the deadlifting from Sunday, but not too bad.

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Wednesday

Dumbbell Shoulder Press

1 x 10 x 30kg (66)

1 x 10 x 35kg (77)

1 x 8 x 37.5kg (82.5)

 

Seated Lateral Raises

1 x 10 x 10kg (22)

1 x 10 x 10kg (22)

1 x 10 x 10kg (22)

 

Front Raises with 20kg Plate (44)

1 x 10

1 x 10

1 x 10

 

Strict Barbell Curls

1 x 10 x 33kg (72.6)

1 x 8 x 48kg (105.6)

1 x 6 x 48kg (105.6)

1 x 8 x 33kg (72.6)

 

Rope Curls

1 x 10

1 x 10

1 x 10

1 x 10

 

1 arm Dumbbell Preacher

1 x 12 x 15kg (33)

1 x 12 x 15kg (33)

1 x 12 x15kg (33)

1 x 12 x 15kg (33)

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Saturday,

Played 2 games of Rugby, against 2 particularly dirty teams. Punches, elbows, studs to the head and back, and attacking your head and neck in tackles and it wasn't isolated it was in almost every play. I'm covered in bruises and have a strained neck, and a corked calf but I'll survive.

 

Sunday

Too sore to train, so took it easy

Edited by sydneyvegan
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Monday

Dumbbell Bench Press

1 x 9 x 47.5kg (104.5)

1 x 10 x 47.5kg (104.5)

1 x 8 x 47.5kg (104.5)

 

Incline Dumbbell Bench

1 x 10 x 37.5kg (82.5)

1 x 10 x 40kg (88)

1 x 10 x 40kg (88)

 

Close Grip Bench Press

1 x 10 x 60kg (132)

1 x 10 x 60kg (132)

1 x 10 x 60kg (132)

 

Rope Push Downs

3 x 12

 

Flat Bar Push Downs

3 x 10

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Tuesday

 

Seated Dumbbell Shoulder Press

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

1 x 8 x 35kg (77)

 

Seated Lateral Raises

1 x 10 x 10kg (22)

1 x 10 x 10kg (22)

1 x 10 x 10kg (22)

 

Front Raises with 20kg Plate (44)

1 x 10

1 x 10

1 x 10

 

Reverse Grip Ezy Bar Curls SS Incline Dumbbell Curls

1 x 10 x 25kg (55) SS 1 x 15kg (33)

1 x 10 x 25kg (55) SS 1 x 15kg (33)

1 x 10 x 25kg (55) SS 1 x 15kg (33)

 

1 arm Preacher Curls

1 x 10 x 15kg (33)

1 x 10 x 15kg (33)

1 x 10 x 15kg (33)

 

Barbell Curls with Negatives

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

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Wednesday

1 arm rows

1 x 10 x 50kg (110)

1 x 10 x 50kg (110)

1 x 10 x 50kg (110)

 

Seated Row

1 x 10

1 x 10

1 x 10

 

Dumbbell Pull Overs

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

 

Reverse Flyes

1 x 10 x 12.5kg (27)

1 x 10 x 12.5kg (27)

1 x 10 x 12.5kg (27)

 

Trunk Twists

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Monday

Incline Bench

1 x 10 x 90kg (198)

1 x 10 x 100kg (220)

1 x 9 x 100kg (220)

1 x 8 x 90kg (198)

 

Dumbbell Chest Press - Palms Facing

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

 

Machine Chest Press

1 x 10 x 70kg (154)

1 x 10 x 80kg (176)

1 x 10 x 90kg (198)

1 x 6 x 100kg (220)

 

Flat Bar Push Downs

1 x 10

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

1 x 10

1 x 10

1 x 10

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Tuesday - Only had a limited amount of time so did as much as I could

 

Plate Loaded Iso Lat Pull Downs

1 x 10 x 120kg (264)

1 x 10 x 140kg (308)

1 x 10 x 140kg (308)

1 x 6 x 160kg (352)

 

Wide Grip Seated Row

1 x 10 x 75kg (165)

1 x 10 x 82kg (180)

1 x 10 x 82kg (180)

1 x 8 x 89kg (195)

 

Dumbbell Pullovers

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

 

High Pull Seated Row

1 x 10 x 110kg (242)

1 x 10 x 110kg (242)

1 x 10 x 110kg (242)

1 x 10 x 110kg (242)

 

Assisted Pull ups

2 x Max

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Wednesday

 

Dumbbell 21's

1 x 7 x 20kg (44) ss 1 x 7 x 15kg (33) ss 1 x 7 x 10kg (22)

1 x 7 x 20kg (44) ss 1 x 7 x 15kg (33) ss 1 x 7 x 10kg (22)

1 x 7 x 20kg (44) ss 1 x 7 x 15kg (33) ss 1 x 7 x 10kg (22)

 

Reverse Ezybar Curls SS Inclined Dumbbell Curls

1 x 10 x 25kg (55) ss 1 x 10 x 12.5kg (28)

1 x 10 x 25kg (55) ss 1 x 10 x 12.5kg (28)

1 x 10 x 25kg (55) ss 1 x 10 x 12.5kg (28)

 

Rope Curls

3 x 10

 

1 arm Preacher Curls

1 x 10 x 17.5kg (38.5)

1 x 10 x 17.5kg (38.5)

1 x 10 x 17.5kg (38.5)

 

I've tweaked my shoulder a bit at Rugby so no shoulder workout this week

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Tuesday

 

Incline Bench

1 x 10 x 90kg (198)

1 x 8 x 100kg (220)

1 x 8 x 100kg (220)

 

Palms Facing Dumbbell Bench

1 x 8 x 35kg (77)

1 x 8 x 35kg (77)

1 x 8 x 35kg (77)

 

Machine Chest Press

1 x 12 x 90kg (198)

1 x 10 x 90kg (198)

1 x 8 x 90kg (198)

 

Incline Flyes

1 x 12 x 17.5kg (38)

1 x 12 x 17.5kg (38)

1 x 12 x 17.5kg (38)

 

My shoulder is giving me a bit of trouble so that was enough

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Saturday

Rugby game, we had a bit of a mash up of a team, as it is the end of the season and a lot of people were injured or aways etc.

Played a tough team so the first half was a bit of a mess.

We came good in the second and made up for our effort in the first half.

Pulled up pretty sore as we haven't had rain for a while and the ground was rock hard. Made a nice line break, and only had the fullback to beat, so he tackled me around the throat, we got the penalty of course, but my neck is pretty stiff and sore as a result.

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Monday

Rotator cuff is still giving me a bit of trouble, I've been doing stretches and work with bands etc. In the mean time I'll have to change my workouts a little to get around it.

At least Rugby season has finished so no more Crash balls for a while

(The crash ball is an attacking tactic in rugby union where a player receives a pass at pace and runs into the opposition's defensive line. The idea is to hit them as hard as possible and smash through, or commit several players to tackling you, thus creating a hole in the defensive line. You then pass the ball, or recycle it quickly, so someone else can run into the hole)

I tend to lead with my right shoulder so it has been taking most of the impact... It's still fun though

 

Incline Dumbbell Bench

1 x 10 x 40kg (88)

1 x 9 x 40kg (88)

1 x 8 x 40kg (88)

 

Dumbbell Bench Press - Palms facing

1 x 10 x 35kg (77)

1 x 8 x 35kg (77)

1 x 8 x 35kg (77)

 

Machine Chest Press

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

1 x 8 x 90kg (198)

 

Incline Flyes

1 x 12 x 20kg (44)

1 x 12 x 20kg (44)

1 x 12 x 20kg (44)

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Tuesday

 

1 arm rows

1 x 10 x 50kg (110)

1 x 10 x 50kg (110)

1 x 10 x 50kg (110)

 

Lat Pull Downs

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

1 x 10 x 80kg (176)

My shoulder didn't seem to like these

 

Pull Overs

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

 

Reverse Flyes - trap

1 x 10

1 x 10

1 x 10

 

1 arm high pulls

1 x 10

1 x 10

1 x 10

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