Chris' Training Stuff

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sydneyvegan
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Posts: 2180
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Location: Sydney

Re: Chris' Training Stuff

#1141 Postby sydneyvegan » Mon Oct 26, 2009 5:29 pm

Monday

Incline Dumbbell Press
1 x 10 x 47.5kg (104.5)
1 x 8 x 50kg (110)
1 x 6 x 50kg (110)

Incline Flyes
1 x 10 x 20kg (44)
1 x 10 x 20kg (44)
1 x 10 x 20kg (44)

Bench Press Palms Facing - Weights touching
1 x 10 x 27.5kg (60.5)
1 x 8 x 27.5kg (60.5)
1 x 8 x 27.5kg (60.5)

Tricep Push Downs
3 x 10

Rope Push Downs
3 x 10

1 arm Cable Push Downs
3 x 10

Cardio - 20 mins fat burn
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?

User avatar
sydneyvegan
Elephant
Posts: 2180
Joined: Mon May 29, 2006 2:48 am
Location: Sydney

Re: Chris' Training Stuff

#1142 Postby sydneyvegan » Tue Oct 27, 2009 4:43 pm

Tuesday

Pull ups
4 x Max

Assisted Pull ups
4 x Max

Behind the back Shrugs
1 x 10 x 100kg (220)
1 x 10 x 100kg (220)
1 x 10 x 100kg (220)
1 x 16 x 20kg (44) Plate Shrugs to finish

Seated Row
1 x 8
1 x 8
1 x 8

Barbbell Curl - with Negatives
1 x 10 x 43kg (94.6)
1 x 10 x 43kg (94.6)
1 x 10 x 43kg (94.6)

Rope Curls
3 x 10

1 Arm Dumbbell Preacher
1 x 10 x 17.5kg (38.5)
1 x 10 x 17.5kg (38.5)
1 x 10 x 17.5kg (38.5)

Flat Bar Curls - Real Slow Negatives
1 x 12 x 25kg (55)
Arms felt huge due to the pump, so that's always nice...
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?

User avatar
sydneyvegan
Elephant
Posts: 2180
Joined: Mon May 29, 2006 2:48 am
Location: Sydney

Re: Chris' Training Stuff

#1143 Postby sydneyvegan » Wed Oct 28, 2009 4:36 pm

Wednesday

Hack Squats
1 x 10 x 80kg (176)
1 x 10 x 120kg (264)
1 x 8 x 160kg (352)
1 x 4 x 200kg (440)

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

Calf Machine
1 x 20
1 x 20
1 x 20
1 x 16

Arnie Press
1 x 10 x 27.5kg (60.5)
1 x 10 x 27.5kg (60.5)
1 x 8 x 27.5kg (60.5)

Seated Lateral Raises
1 x 10 x 10kg (22)
1 x 10 x 10kg (22)
1 x 10 x 10kg (22)

Cable Front Raises
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?

User avatar
sydneyvegan
Elephant
Posts: 2180
Joined: Mon May 29, 2006 2:48 am
Location: Sydney

Re: Chris' Training Stuff

#1144 Postby sydneyvegan » Thu Oct 29, 2009 9:51 pm

Thursday

Incline Dumbbell Bench - Palms Facing
Warm up
1 x 10 x 40kg (88)
1 x 10 x 40kg (88)
1 x 8 x 40kg (88)

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)

Tricep Push Downs
3 x 10

Rope Push Downs
3 x 10

1 arm Cable Push Down
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?

User avatar
sydneyvegan
Elephant
Posts: 2180
Joined: Mon May 29, 2006 2:48 am
Location: Sydney

Re: Chris' Training Stuff

#1145 Postby sydneyvegan » Sun Nov 01, 2009 6:54 pm

Friday
Got a bit of a cold, so workout was a bit rubbish as a result.
This year I seem to have been sicker than any other year, I think a combination of stress and catching public transport have been the cause.

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 90kg (198)
1 x 10 x 90kg (198)
1 x 10 x 90kg (198)

Pull Overs
1 x 10 x 35kg (77)
1 x 10 x 35kg (77)
1 x 10 x 35kg (77)

1 arm preacher Curls
1 x 10 x 20kg (44)
1 x 10 x 20kg (44)
1 x 10 x 20kg (44)

Rope Curls
1 x 10
1 x 10
1 x 10

Strict Barbell Curls with Negatives
1 x 12 x 25kg (55)
1 x 12 x 25kg (55)
1 x 12 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?

User avatar
sydneyvegan
Elephant
Posts: 2180
Joined: Mon May 29, 2006 2:48 am
Location: Sydney

Re: Chris' Training Stuff

#1146 Postby sydneyvegan » Sun Nov 01, 2009 6:56 pm

Saturday
No Training, I slept most of the Day

Sunday
Went to Cruelty Free Expo here in Sydney.
Ate a lot, got plenty of sun and caught up with friends... A great day.
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?

User avatar
sydneyvegan
Elephant
Posts: 2180
Joined: Mon May 29, 2006 2:48 am
Location: Sydney

Re: Chris' Training Stuff

#1147 Postby sydneyvegan » Mon Nov 02, 2009 5:22 pm

Monday

Incline Dumbbell Chest Press
Warm Up
1 x 8 x 50kg (110)
1 x 6 x 50kg (110)
1 x 6 x 50kg (110)
I got a spot on the last set from the cute trainer at my gym, which made it a lot easier (Got to look strong, lol) It was a good spot too, he made me do all the work and just helped steady things.... Hallelujah a decent spotter!!!

Incline Dumbbell Flyes
1 x 10 x 20kg (44)
1 x 10 x 20kg (44)
1 x 10 x 20kg (44)

Dumbbel Chest Press - Palms Facing, weights touching
1 x 10 x 25kg (55)
1 x 10 x 25kg (55)
1 x 10 x 25kg (55)

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

Tricep Push Downs
1 x 9
1 x 9
1 x 8

1 arm Cable Push Downs
1 x 10
1 x 10
1 x 10

Little bit of cardio to finish, 10 mins.
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?

User avatar
sydneyvegan
Elephant
Posts: 2180
Joined: Mon May 29, 2006 2:48 am
Location: Sydney

Re: Chris' Training Stuff

#1148 Postby sydneyvegan » Tue Nov 03, 2009 5:06 pm

Tuesday

Bent Over Long Bar Rows
1 x 10 x 60kg (132)
1 x 10 x 80kg (176)
1 x 10 x 80kg (176)
1 x 6 x 90kg (198)
Weight is just plates, not the bar, as it is acting as a lever

Reverse Cable Flyes - Trap version
1 x 10
1 x 10
1 x 10

Cable Pull Downs - Not sure what to call these
1 x 10
1 x 10
1 x 10
1 x 8

Pull Overs
1 x 10 x 35kg (77)
1 x 10 x 35kg (77)
1 x 10 x 35kg (77)

Reverse Flyes for Rhomboids
1 x 10 x 12.5kg (27.5)
1 x 10 x 12.5kg (27.5)
1 x 10 x 12.5kg (27.5)

Barbell Curls
1 x 10 x 50kg (110)
1 x 10 x 50kg (110)
1 x 7 x 50kg (110)

1 arm Dumbbell Preacher
1 x 10 x 17.5kg (38.5)
1 x 10 x 17.5kg (38.5)
1 x 10 x 17.5kg (38.5)

Close Grip Barbell Curls
1 x 10 x 25kg (55)
1 x 10 x 25kg (55)
1 x 10 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?

User avatar
sydneyvegan
Elephant
Posts: 2180
Joined: Mon May 29, 2006 2:48 am
Location: Sydney

Re: Chris' Training Stuff

#1149 Postby sydneyvegan » Wed Nov 04, 2009 4:34 pm

Wednesday

Squats -
1 x 10 x 60kg (132)
1 x 5 x 100kg (220)
1 x 5 x 120kg (242)
1 x 5 x 130kg (286)
1 x 3 x 140kg (308)
1 x 2 x 150kg (330)
All were Power lifting legal, apart from maybe the second rep at 150kg.
I was pretty disappointed as the weight just wasn't there, I should be able to lift more than this, so yeah I know it was Shit...
I guess the fact that I haven't squated since July, due to injuries has had more of an effect than I wanted it too.
My knee pulled up fine after last night, so that is a good thing I guess

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

Calf Machine
1 x 20
1 x 20
1 x 20
1 x 20

Arnie Press
1 x 10 x 27.5kg (60.5)
1 x 10 x 27.5kg (60.5)
1 x 8 x 27.5kg (60.5)

Seated Lateral Raises
1 x 10 x 10kg (22)
1 x 10 x 10kg (22)
1 x 10 x 10kg (22)
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?

User avatar
sydneyvegan
Elephant
Posts: 2180
Joined: Mon May 29, 2006 2:48 am
Location: Sydney

Re: Chris' Training Stuff

#1150 Postby sydneyvegan » Sun Nov 08, 2009 9:25 pm

Friday
Incline Dumbbell Chest Press - Palms Facing
1 x 10 x 40kg (88)
1 x 8 x 40kg (88)
1 x 8 x 40kg (88)

Cable Cross Overs
3 x 10

Dips
3 x Max

Rope Extension SS Rope Push Downs
3 x 10

Flat Bar pushdowns
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?

User avatar
sydneyvegan
Elephant
Posts: 2180
Joined: Mon May 29, 2006 2:48 am
Location: Sydney

Re: Chris' Training Stuff

#1151 Postby sydneyvegan » Sun Nov 08, 2009 9:28 pm

Saturday

Pull ups
3 x Max

Assisted Pull ups
3 x Max

Reverse Cable Flyes - Trap Version
3 x 10

1 arm High Pulls
3 x 10

Pull Overs
1 x 10 x 35kg (77)
1 x 10 x 35kg (77)
1 x 10 x 35kg (77)

Dumbbell 21s
1 x 7 x 20kg (44) ss 1 x 7 x 15kg (33) ss 1 x 10 x 10kg (22)
1 x 7 x 20kg (44) ss 1 x 7 x 15kg (33) ss 1 x 10 x 10kg (22)
1 x 7 x 20kg (44) ss 1 x 7 x 15kg (33) ss 1 x 10 x 10kg (22)

Cable Curls
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?

User avatar
sydneyvegan
Elephant
Posts: 2180
Joined: Mon May 29, 2006 2:48 am
Location: Sydney

Re: Chris' Training Stuff

#1152 Postby sydneyvegan » Sun Nov 08, 2009 9:31 pm

Sunday
Just wasn't there today, oh well, I guess you have those days

Leg Press
Warm up
1 x 10 x 120kg (242)
1 x 10 x 200kg (440)
1 x 8 x 320kg (704)
1 x 8 x 320kg (704)
1 x 8 x 320kg (704)

Calf Machine
1 x 20
1 x 20
1 x 20
1 x 20

Cuban Rotations
3 x 10

Arnie Press
1 x 8 x 27.5kg (60.5)
1 x 8 x 27.5kg (60.5)
1 x 8 x 27.5kg (60.5)

Cable Lateral Raises
3 x 10

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?

User avatar
sydneyvegan
Elephant
Posts: 2180
Joined: Mon May 29, 2006 2:48 am
Location: Sydney

Re: Chris' Training Stuff

#1153 Postby sydneyvegan » Tue Nov 10, 2009 8:40 pm

Monday

Incline Dumbbell Bench
1 x 8 x 50kg (110)
1 x 8 x 50kg (110)
1 x 8 x 47.5kg (104.5)
Felt Heavy Today

Incline Flyes
1 x 10 x 20kg (44)
1 x 10 x 20kg (44)
1 x 10 x 20kg (44)

Dips
1 x Max
1 x Max
1 x Max

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

Cable One Arm Kick backs
1 x 10
1 x 10
1 x 10

Cardio - 20 mins
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?

User avatar
sydneyvegan
Elephant
Posts: 2180
Joined: Mon May 29, 2006 2:48 am
Location: Sydney

Re: Chris' Training Stuff

#1154 Postby sydneyvegan » Tue Nov 10, 2009 8:41 pm

Tuesday
Had an Ex related Issue...
Didn't eat all day, so didn't train
Went to Animal Liberation Meeting instead.
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?

User avatar
sydneyvegan
Elephant
Posts: 2180
Joined: Mon May 29, 2006 2:48 am
Location: Sydney

Re: Chris' Training Stuff

#1155 Postby sydneyvegan » Wed Nov 11, 2009 7:22 pm

Wednesday

Pull Ups
3 x Max

Long Bar Bent Over Row
1 x 10 x 80kg (176)
1 x 10 x 80kg (176)
1 x 10 x 80kg (176)

Pull overs
1 x 10 x 35kg (77)
1 x 10 x 35kg (77)
1 x 10 x 35kg (77)

1 arm High Pulls
3 x 10

Dumbbell 1 arm Preacher
1 x 10 x 22.5kg (49.5)
1 x 10 x 22.5kg (49.5)
1 x 10 x 22.5kg (49.5)

Rope Curls
1 x 10
1 x 10
1 x 10

Barbell Curls with Slow Negatives
1 x 10 x 25kg (55)
1 x 10 x 25kg (55)
1 x 10 x 25kg (55)

Cardio - 20mins intervals
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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