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 Post subject: Re: Chris' Training Stuff
PostPosted: Sun Sep 20, 2009 7:30 pm 
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Elephant
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Joined: Mon May 29, 2006 2:48 am
Posts: 2180
Location: Sydney
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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Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?


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 Post subject: Re: Chris' Training Stuff
PostPosted: Mon Sep 21, 2009 5:36 pm 
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Elephant
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Joined: Mon May 29, 2006 2:48 am
Posts: 2180
Location: Sydney
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)

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?


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 Post subject: Re: Chris' Training Stuff
PostPosted: Tue Sep 22, 2009 6:46 pm 
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Elephant
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Joined: Mon May 29, 2006 2:48 am
Posts: 2180
Location: Sydney
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

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?


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 Post subject: Re: Chris' Training Stuff
PostPosted: Wed Sep 23, 2009 6:10 pm 
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Elephant
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Joined: Mon May 29, 2006 2:48 am
Posts: 2180
Location: Sydney
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)

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?


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 Post subject: Re: Chris' Training Stuff
PostPosted: Thu Sep 24, 2009 11:32 pm 
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Elephant
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Joined: Mon May 29, 2006 2:48 am
Posts: 2180
Location: Sydney
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)

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?


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 Post subject: Re: Chris' Training Stuff
PostPosted: Fri Sep 25, 2009 1:24 am 
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Stegosaurus
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Joined: Sat Dec 22, 2007 8:12 pm
Posts: 3735
Location: Enroute to 58
Ye be lightin the Nelly McGuire!

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I am the sole source of all my sadness and joy.


"The logic of worldly success rests on a
fallacy: the strange error that our perfection
depends on the thoughts and
opinions and applause of other men."
Source: Thomas Merton


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 Post subject: Re: Chris' Training Stuff
PostPosted: Mon Sep 28, 2009 12:11 am 
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Elephant
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Joined: Mon May 29, 2006 2:48 am
Posts: 2180
Location: Sydney
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

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?


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 Post subject: Re: Chris' Training Stuff
PostPosted: Mon Sep 28, 2009 5:54 pm 
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Elephant
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Joined: Mon May 29, 2006 2:48 am
Posts: 2180
Location: Sydney
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

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?


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 Post subject: Re: Chris' Training Stuff
PostPosted: Tue Sep 29, 2009 8:29 pm 
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Elephant
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Joined: Mon May 29, 2006 2:48 am
Posts: 2180
Location: Sydney
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)

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?


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 Post subject: Re: Chris' Training Stuff
PostPosted: Wed Sep 30, 2009 9:03 pm 
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Elephant
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Joined: Mon May 29, 2006 2:48 am
Posts: 2180
Location: Sydney
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!

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?


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 Post subject: Re: Chris' Training Stuff
PostPosted: Thu Oct 01, 2009 6:41 pm 
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Elephant
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Joined: Mon May 29, 2006 2:48 am
Posts: 2180
Location: Sydney
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...

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?


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 Post subject: Re: Chris' Training Stuff
PostPosted: Mon Oct 05, 2009 7:25 pm 
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Elephant
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Joined: Mon May 29, 2006 2:48 am
Posts: 2180
Location: Sydney
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

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?


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 Post subject: Re: Chris' Training Stuff
PostPosted: Tue Oct 06, 2009 2:49 am 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21053
Location: Austin, TX
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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 Post subject: Re: Chris' Training Stuff
PostPosted: Wed Oct 07, 2009 12:08 am 
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Elephant
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Joined: Mon May 29, 2006 2:48 am
Posts: 2180
Location: Sydney
robert wrote:
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 :D
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!

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?


Top
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 Post subject: Re: Chris' Training Stuff
PostPosted: Wed Oct 07, 2009 12:17 am 
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Elephant
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Joined: Mon May 29, 2006 2:48 am
Posts: 2180
Location: Sydney
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

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?


Top
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