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Chris' Training Stuff


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Hey Chris, what have you been up to lately? Still training?

 

Hey Sam,

Just got back from 12 days holiday in New Zealand, so haven't been training for 2 weeks!

Had a bit of a snow boarding incident on the final day on the snow, and now have a medial ligament strain/tear.

So no running for about 6-8 weeks and my leg workouts will be affected a bit. Still, it was a great holiday and at least it happened on the final day.

Back in the gym tonight.

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Wednesday

Incline Bench

1 x 10 x 80kg (176)

1 x 10 x 90kg (198)

1 x 6 x 100kg (220)

1 x 16 x 40kg (88)

 

Palms Facing Dumbbell Chest

1 x 8 x 32.5kg (71.5)

1 x 8 x 32.5kg (71.5)

1 x 8 x 32.5kg (71.5)

 

Machine Chest Press

1 x 10 x 90kg (198)

1 x 8 x 90kg (198)

1 x 7 x 90kg (198)

 

Flat Bar Push Downs

1 x 12

1 x 10

1 x 8

 

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

 

All a bit ho-hum, but to be expected when I have had 2 weeks off.

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Hey Chris, what have you been up to lately? Still training?

 

Hey Sam,

Just got back from 12 days holiday in New Zealand, so haven't been training for 2 weeks!

Had a bit of a snow boarding incident on the final day on the snow, and now have a medial ligament strain/tear.

So no running for about 6-8 weeks and my leg workouts will be affected a bit. Still, it was a great holiday and at least it happened on the final day.

Back in the gym tonight.

 

I just saw your photos on facebook. Looks like you had a great time. Did you do the canyon swing in Queenstown? I did that a couple of years ago and it was amazing. I didn't try bungee jumping though.

 

Shame about your injury, but yeah you're lucky it didn't happen at the beginning of the trip.

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I just saw your photos on facebook. Looks like you had a great time. Did you do the canyon swing in Queenstown? I did that a couple of years ago and it was amazing. I didn't try bungee jumping though.

 

Shame about your injury, but yeah you're lucky it didn't happen at the beginning of the trip.

 

Yeah had a great time in New Zealand. Vegan food was a little bit of a challenge in Queenstown, but I found enough to get by.

I didn't try the canyon swing, just the bungy.

I was booked in to go sky diving but found out an hour before I couldn't go because I was above the weight limit of 100kg (220)

I checked here in Australia and the limit is 110kg (242) so I'm going to do a sky dive over the beach instead

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Thursday

 

1 arm rows

1 x 10 x 50kg (110)

1 x 10 x 50kg (110)

1 x 10 x 50kg (110)

 

Reverse Grip Lat Pull Downs

1 x 10 x 100kg (220)

1 x 10 x 100kg (220)

1 x 8 x 100kg (220)

 

Shrugs

1 x 10 x 100kg (220)

1 x 10 x 100kg (220)

1 x 10 x 100kg (220)

 

Pull Overs

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

 

Barbell Curls

1 x 8 x 50kg (110)

1 x 8 x 50kg (110)

1 x 6 x 50kg (110)

 

Rope Curls

1 x 10

1 x 10

1 x 10

 

1 arm Dumbbell Preacher

1 x 10 x 15kg (33)

1 x 10 x 15kg (33)

1 x 10 x 15kg (33)

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Saturday

 

Dumbbell Bench

1 x 10 x 45kg (99)

1 x 10 x 45kg (99)

1 x 7 x 45kg (99)

 

Incline Flyes

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

 

Chest press machine

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

1 x 8 x 90kg (198)

 

Skull Crushers

3 x 10 x 35kg (77)

 

Rope Push Downs

3 x 10

 

Tricep Push Downs

1 x 10

1 x 10

1 x 10

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Tuesday

Legs - First session back with my knee, so it was mainly rehab type stuff, nothing too heavy, just checking out what my knee can do, how the ligament feels and what doesn't feel so good.

 

1 leg at a time leg extensions

4 x 12

 

1 leg seated Leg Press

4 x 12

 

Calf raises

4 x 12

 

Bike to finish

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Wednesday

 

Old School Bent over rows

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

 

Shrugs

1 x 10 x 90kg (198) - behind the back

1 x 10 x 110kg (242) - Front

1 x 10 x 130kg (286) - Front

 

1 arm Seated Row

1 x 10

1 x 10

1 x 10

 

Reverse Flyes

1 x 10 x 12.5kg (27.5)

1 x 10 x 12.5kg (27.5)

1 x 10 x 12.5kg (27.5)

 

Dumbbell 21's

1 x (7 x 20kg (44) SS 7 x 15kg (33) SS 7 x 12.5kg (27.5))

1 x (7 x 20kg (44) SS 7 x 15kg (33) SS 7 x 12.5kg (27.5))

1 x (7 x 20kg (44) SS 7 x 15kg (33) SS 7 x 12.5kg (27.5))

 

Reverse Grip Ezy-bar Curls

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

 

1 arm Preacher Curls

1 x 10 x 15kg (33)

1 x 10 x 15kg (33)

1 x 10 x 15kg (33)

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Sunday

 

Incline Dumbbell Press

1 x 10 x 40kg (88)

1 x 10 x 40kg (88)

1 x 8 x 40kg (88)

 

Incline Flyes

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

 

Chest Press Machine

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

 

Rope Extensions SS Rope Push Downs

3 x 10

 

Flat Bar Push Downs

1 x 10

1 x 10

1 x 10

1 x 8

 

Reverse Grip 1 arm push downs

3 x 10

 

Bench Dips

1 x 12

1 x 12 + 20kg

1 x 12 + 20kg

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Monday

 

Hammer Plate Loaded Lat Pull Downs

1 x 10 x 120kg (264)

1 x 10 x 160kg (352)

1 x 10 x 160kg (352)

1 x 8 x 160kg (352)

 

1 arm Seated Row

1 x 10 x 60kg (132)

1 x 10 x 80kg (176)

1 x 10 x 80kg (176)

1 x 10 x 80kg (176)

 

Machine Seated Row - Wide grip for Rhomboids

1 x 10 x 72kg (158)

1 x 10 x 82kg (180)

1 x 10 x 82kg (180)

1 x 8 x 82kg (180)

 

Barbell 21's

1 x 21 x 35kg (77)

1 x 21 x 35kg (77)

1 x 21 x 35kg (77)

 

Hammer Curls

1 x 8 x 25kg (55)

1 x 8 x 25kg (55)

1 x 8 x 25kg (55)

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Tuesday - Rehab Day

Legs and Shoulders

 

Lunges with Dumbbells

3 x 20 (10 Each side) x 20kg

 

1 leg, horizontal Leg Press

1 x 10

1 x 10

1 x 10

1 x 10

Worked up to 100kg (220)

 

Leg Extensions

4 x 10

 

Cuban Rotations

3 x 10

 

Arnie Press

3 x 10 x 25kg (55)

 

Cable Lateral Raises

3 x 10

 

Cable Front Raises

3 x 10

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Wednesday

 

Incline Bench Press

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

1 x 8 x 90kg (198)

 

Pec Dec

1 x 10 x 70kg (154)

1 x 10 x 70kg (154)

1 x 10 x 70kg (154)

 

Machine Chest Press - Palms facing

1 x 10 x 70kg (154)

1 x 10 x 70kg (154)

1 x 10 x 70kg (154)

 

Rope Push Downs

1 x 10

1 x 10

1 x 10

 

Flat Bar Push Downs

1 x 10

1 x 10

1 x 10

 

Seated Dip Machine

1 x 10 x 120kg (264)

1 x 10 x 120kg (264)

1 x 10 x 120kg (264)

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Thursday

1 arm Rows

1 x 10 x 50kg (198)

1 x 10 x 50kg (198)

1 x 10 x 50kg (198)

 

Shrugs

1 x 10 x 120kg (264)

1 x 10 x 140kg (308)

1 x 10 x 140kg (308)

Shrugs with 20kg (44) plates to finish

 

Seated Row

1 x 10

1 x 10

1 x 10

1 x 10 Drop Set

 

Barbell Curls

1 x 8 x 50kg (110)

1 x 8 x 50kg (110)

1 x 8 x 50kg (110)

1 x 14 x 33kg (72.6) - Drop set

 

Reverse Grip Ezy-bar curls

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

 

1 arm dumbell 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)

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Saturday

Legs and Shoulders

Lunges

1 x 14 x 20kg

1 x 14 x 20kg

1 x 12 x 20kg

 

1 leg - horizontal leg press

1 x 10 x 100kg (220)

1 x 10 x 100kg (220)

1 x 10 x 100kg (220)

 

Calf Machine - 1 leg

1 x 10

1 x 10

1 x 10

 

Leg Extensions - 1 leg at a time

1 x 10

1 x 10

1 x 10

 

Shoulder Warm up

Cuban Rotations

 

Arnie Press

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

 

Cable Lateral Raises

1 x 10

1 x 10

1 x 10

 

Front Raises with 20kg Plate (44) SS Iron Cross

1 x 10 SS 1 x Max amount of time with 5kg in each hand

1 x 10 SS 1 x Max amount of time with 5kg in each hand

1 x 10 SS 1 x Max amount of time with 5kg in each hand

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Incline Dumbbell Bench

1 x 10 x 42.5kg (93.5)

1 x 10 x 42.5kg (93.5)

1 x 10 x 42.5kg (93.5)

 

Incline Flyes

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

 

Machine Chest Press

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

 

Flat Bar Push Downs

1 x 10

1 x 10

1 x 10 - Whole Stack

1 x 8 - Whole Stack, tehehe, this always gets a few looks...

 

Reverse Grip - 1 arm push downs

1 x 10

1 x 10

1 x 10

 

Rope Push Downs SS Overhead Rope Extensions

1 x 10 ss 1 x 10

1 x 10 ss 1 x 10

1 x 10 ss 1 x 10

 

Dips

1 x Max

1 x Max

1 x Max

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Tuesday

 

Hang Cleans

1 x 10 x 60kg (132)

1 x 8 x 70kg (154)

1 x 2 x 80kg (176)

1 x 1 x 90kg (198)

1 x F x 100kg (220) - Up to my chest was fine, just couldn't get underneath it

 

1 arm rows

1 x 10 x 50kg (110)

1 x 10 x 50kg (110)

1 x 10 x 50kg (110)

 

Pull Overs

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

 

Reverse Ezy-bar curls SS incline Dumbbell Curls

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

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

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

 

Barbbell Curls

1 x 10 x 45kg (99)

1 x 10 x 45kg (99)

1 x 10 x 45kg (99)

 

1 arm Preacher Curls

1 x 10 x 15kg (33)

1 x 10 x 15kg (33)

1 x 10 x 15kg (33)

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Wednesday,

I only had about 30 mins to get in and out of the gym, as I had to get to a rehearsal, so it was very short and sweet....

 

1 leg, Horizontal Leg Press

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

 

Calf Machine

1 x 20

1 x 20

1 x 20

 

1 leg at a time Leg Extensions

1 x 10

1 x 10

1 x 10

 

Hamstring Curls

I tried these, and even with no weight it hurt my knee... I guess the injury isn't as healed as I thought... Oh well, I just have to remember to take it easy....

 

That was it!

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Thursday

Dumbbell Bench

1 x 8 x 50kg (110)

1 x 7 x 50kg (110)

1 x 6 x 50kg (110)

 

Cable Cross-overs

1 x 10

1 x 10

1 x 10

 

Machine Chest Press

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

 

Rope Overhead 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

 

Tricep Push Downs

1 x 10

1 x 10

1 x 10

 

1 arm Reverse Grip Pushdowns

1 x 10

1 x 10

1 x 10

 

Then off for 2 1/2 hours rehearsal for the show... Only 2 more rehearsals to go before we hit the stage on Saturday night...

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No gym on Friday or Saturday, but I had a rehearsal on Friday night, and on Saturday afternoon.

The Show on Saturday went well, I still can't believe that I did it... Now I just have to deal with the lull afterwards... I got home at 6:30am on Sunday, and only had 2 drinks all night, so was pretty tired. Slept most of Sunday.

 

Monday

Incline Dumbbell Chest Press

1 x 10 x 40kg (88)

1 x 10 x 40kg (88)

1 x 10 x 40kg (88)

 

Pec Dec

1 x 10 x 105kg (232)

1 x 9 x 105kg (232)

1 x 9 x 105kg (232)

 

Machine Chest Press

1 x 10 x 75kg

1 x 10 x 75kg

1 x 10 x 75kg

Movement felt strange, didn't like this machine.

 

Skull Crushers SS close grip bench

1 x 10 x 35 kg (77) ss 1 x 10 x 35kg (77)

1 x 10 x 35 kg (77) ss 1 x 10 x 35kg (77)

1 x 8 x 35 kg (77) ss 1 x 10 x 35kg (77)

 

Machine Dips

1 x 10 x 90kg (198)

1 x 10 x 95kg (209)

1 x 10 x 95kg (209)

 

Rope Push Downs

3 x 10

 

Reverse Grip Rope Push Downs

3 x 10

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Glad the show went well! Wow...you were out late! Workouts look solid as well. I know you were doing some rehab stuff....was that general rehab or specific to a certain muscle? I do both...I have some rehab stuff for my back or shoulder sometimes and other times just in general needing more recovery.

 

Have a great week Chris!

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Glad the show went well! Wow...you were out late! Workouts look solid as well. I know you were doing some rehab stuff....was that general rehab or specific to a certain muscle? I do both...I have some rehab stuff for my back or shoulder sometimes and other times just in general needing more recovery.

 

Have a great week Chris!

 

That's not late, tehehe, Late is when you go out Friday and get home Tuesday

I damaged my knee when I went snow boarding - Medial ligament. I also have a rotator cuff injury from Rugby which I also aggravated snow boarding.

So doing rehab exercises for those, as well as trying to exercise around them, until they are healed.

Thanks Robert, I hope you have a good week too... A Relaxing one, maybe? Ha ha!

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Reverse Grip Lat Pull Downs - Close Grip

1 x 10 x 100kg (220)

1 x 10 x 100kg (220)

1 x 10 x 95kg (210)

 

Shrugs - Behind the back

1 x 10 x 60kg (132)

1 x 10 x 80kg (176)

1 x 10 x 100kg (220)

1 x 10 x 100kg (220) in front

1 x 10 x 20kg (44) plates in each hand

 

1 arm seated row

1 x 10

1 x 10

1 x 10

 

Barbbell 21s

3 x 21 x 30kg (66)

 

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)

 

Rope Curls

1 x 10

1 x 10

1 x 10

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