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Sunday

 

Barbell Lunges

1 x 18 (9 each side) x 50kg

1 x 18 (9 each side) x 50kg

1 x 18 (9 each side) x 50kg

 

Horizontal Leg Press

1 x 10 x 200kg

1 x 10 x 200kg

1 x 10 x 200kg

 

Hamstring curls

1 x 10

1 x 10

1 x 10

 

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

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Seems like I ask a lot of obvious questions on people's training logs, so I apologize, but can you explain "barbell lunge" to me?

 

It's just lunges with a barbell on your shoulders.

I do both Dumbbell and Barbell Lunges, so I tend to specify, although they are pretty much the same thing, a lunge is a lunge.

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Tuesday Day

Pull Ups

3 x MAx

 

Close Grip Lat Pull Down with handles

1 x 8 x 95kg

1 x 9 x 95kg

1 x 8 x 95kg

 

Long Bar Bent Over Rows

1 x 10 x 80kg

1 x 10 x 90kg

1 x 10 x 90kg

 

Seated Row drop Sets

2 sets, with 3 different Weights

 

Reverse Flyes

1 x 10 x 17.5kg

1 x 10 x 20kg

1 x 8 x 20kg

 

Supported T-Bar Row

1 x 10 x 75kg

1 x 8 x 75kg

1 x 8 x 75kg

 

Kipping Pull Ups

1 x Max

1 x Max

1 x Max

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Kipping Pull Ups

1 x Max

1 x Max

1 x Max

 

I'd like to try these. Seems they're all the rage with the Crossfit people. Are they hard to do?

 

At first I wasn't getting the timing quite right, but you get better at them, the more you do them.

I find it great at the end of a back day, when you would struggle to squeeze out a couple of normal pull ups, you can get a some decent sets in with Kippings

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Friday

 

Arnie Press

1 x 10 x 30kg

1 x 8 x 32.5kg

1 x 8 x 35kg

 

Seated Lateral Raises

1 x 10 x 15kg

1 x 10 x 15kg

1 x 10 x 15kg

 

Rope Front Raises

3 x 10

 

1 arm clean and Press

1 x 10 x 25kg

1 x 10 x 25kg

1 x 8 x 25kg

 

Cable back Lateral Raise

1 x 10

1 x 10

1 x 10

 

Reverse Flyes

1 x 10 x 20kg

1 x 10 x 20kg

1 x 10 x 20kg

 

Shrugs

1 x 10 x 160kg

1 x 8 x 160kg

1 x 8 x 160kg

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Wednesday

Incline Dumbell Bench

1 x 9 x 47.5kg

1 x 9 x 47.5kg

1 x 8 x 47.5kg

 

Dumbell Bench - Drop Sets

1 x max x 47.5 + 1 x max x 20kg

1 x max x 47.5 + 1 x max x 20kg

 

Flyes

1 x 8 x 32.5kg

1 x 8 x 32.5kg

1 x 8 x 32.5kg

 

Cable Cross Overs

1 x 10

1 x 10

1 x 10

 

Low Pull Cable Crossovers

1 x 10

1 x 10

1 x 10

 

Neutral Grip Push Ups

1 x max

1 x max

1 x max

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Thursday - Abs

 

Friday - Chest

Incline Dumbbell Bench, Machine Chest Press, Cable Crossovers, Low Pull Cable Cross overs

 

Saturday - Arms

Barbell curls, Rope Curls, Twisting dumbbell curls with reversed negatives, Rope Extensions ss Rope Push Downs, Dips, 1 arm push downs

 

Sunday - Rest

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Tuesday

Bench

1 x 8 x 100kg

1 x 8 x 110kg

1 x 3 x 115kg

 

Incline Flyes

1 x 10 x 27.5kg

1 x 10 x 27.5kg

1 x 10 x 27.5kg

 

Floor Press

1 x 12 x 60kg

1 x 10 x 80kg

1 x 10 x 80kg

 

1 arm Tricep Extensions

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

 

Reverse Grip 1 arm push downs

1 x 10

1 x 10

1 x 10

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Wednesday

Pull Ups

3 x Max

 

1 arm Seated Row

1 x 10

1 x 10

1 x 10

 

Close Reverse Grip Lat Pull Downs

1 x 8 x 90kg

1 x 10 x 90kg

1 x 9 x 90kg

 

Hammer Curls

1 x 10 x 25kg

1 x 10 x 25kg

1 x 10 x 25kg

 

Standing Bicep Cable Curls

1 x 10

1 x 10

1 x 10

 

Rope Curls

1 x 10

1 x 10

1 x 10

 

Narrow Grip Barbell Curls

1 x 12 x 25kg

1 x 12 x 25kg

1 x 12 x 25kg

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  • 1 year later...

Ha, been a while!

Still training but spent the last 18 months rehabing a shoulder!

AC, Rotator cuff and nerve impingement... No Bench for over a year

I sneakily tried the other day and can still do a set of 10 at 100kgs...

Lots of Kettle bell, and cable rehab stuff.

Lots of back and stabilizers to control traps, lat and chest which were contributing to shoulder issues

Seeing an Exercise physiologist which really has changed how I lift, posture etc

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I have a huge smile on my face!!!!!

 

Let me be the first to say, Welcome back!

 

So great to see you online, Chris! It has been a while and I'm so pleased to see your name here.

 

Hope the shoulder gets better soon. We've got to catch up one of these days. You're one of my all time favorite people I've met in person from this community.

 

All the very best!

 

-Robert

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Aw Thanks RC!

Was lurking around from time to time, just not posting

 

Workout these days pretty much looks like this

 

Shoulder warm up - rotator cuffs etc

High Pull Rows 3 x 12

Standard Rows 3 x 12

Kettlebell Renengade Row 3 x 12 x 28kg

Reverse Flyes 3 x 10 x 15kg

Silly Cable punches for chest (Not supposed to do real chest stuff on instruction from physio and exercise physiologist)

Shoulder press rehab style, palms facing keeping elbows in etc...

Rope Extensions SS Rope Pushdowns

Flat Bar Pushdowns

1 arm pushdowns

Dumbbell 21s 3 x (1 x 7 x 20kg SS 1 x 7 x 15kg SS 1 x7 x 10kg)

Concentration Curls 3 x 10 x 17.5kg

Been cycling to and from work so leg workout tends to be

Squats on upside down bosu 3 x 12

1 leg at a time leg extensions

hamstring curls

Sometimes squats although shoulder doesn't like putting my arm in the right position for squats...

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Nice!

 

I think the first and only time I've ever done 21's is with you in Oregon. Perhaps I'll bring em back one of these days. Get that sydneyvegan influence in on my training as I also come back from injuries.

 

Hope you're having a great summer! A little cold and wet here but moving to Texas in a couple of weeks near the gulf of Mexico so it should be a bit nicer

 

Have a great one. Awesome to see you back! Been keep tabs on you on Facebook every now and then. Wishing you a speedy and full recovery and an awesome rest of the summer!

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  • 8 months later...

Wow I really don't post much these days, lol.

Well shoulder is feeling better than it has in a long time, so pretty stoked about that. Still lifting of course... guess you could say I'm lifting smarter these days

Still getting in about 4 gym sessions a week, mixed in with Mountain biking and Hockey (field)

I'll post a few workouts when I get the chance...

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