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Chris' Training Stuff


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  • 5 months later...
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Being doing a weird split lately which is

Day 1 Chest and Back

Day 2 Arms and Legs

So my week looks like this

Monday - Field hockey training

Tuesday - Day 1

Wednesday - Day 2

Thursday - Day 1

Friday Day - 2, plus stabilizers

Saturday - Hockey game

Sunday - Rest

Been struggling with motivation lately as the injuries have kept flaring up (Legacy of Rugby)

So lately been working hard on my Adductors and Quads etc to overcome Patellar Subluxation

Feels like I've turned a corner and some great advice from an Exercise physiologist is keeping me together.

Anyway here is last nights workout Only managed 2 visit to the gym so far this week as I pinched a Nerve at L3 at hockey on the weekend (I knew I shouldn't have twisted like that!)

I've been wearing a TENS most of this week (Figured legs probably wasn't a great idea) so just did arms

3 x 8 Tricep Extensions SS Tricep Push downs

3 x 8 Flat Bar Push downs

3 x 8 sets 1 arm Tricep Push down Hammer Motion

3 Sets of body weigh dips

3 x 10 Rope Curls

3 x 21 Dumbell 21s (7x 17.5kg SS 7 x 15g SS 7 x 10kg)

Then lots of Stretching, cobras etc

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Nice journal Chris, good to have you back posting. You have great consistency to your training.

 

What was the tat you got done?

 

Latest was finishing off Sleeves, lots of water, flowers, fish, crane etc

Start on my legs now, Although that will take a while, as Tattooist I want to do a large piece on my left leg in in New Zealand.

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Friday's workout was a bit of this and that

Plate Loaded Chest Press (Used Machine as my back is still a bit iffy, and easier to control issues on a machine etc)

Warm up

1 x 10 x 100kg

1 x 8 x 120

1 x 8 x 120

1 x 6 x 130

1 x 10 x 80

1 x 10 x 40

 

Rope Seated Rows

1 x 10

1 x 10

1 x 10

 

Reverse Flyes (laying down version to target Rhomboids)

1 x 10 x 15kg

1 x 10 x 15kg

1 x 10 x 15kg

 

Close Grip Lat Pull Downs (Nice and slow on the way back up)

1 x 10 x 75kg

1 x 10 x 75kg

1 x 10 x 75kg

 

Seated Row

1 x 10

1 x 10

1 x 10

 

Dumbell Pullovers (Nice and slow, trying to hit Serratus Anteriors a bit)

1 x 10 x 25kg

1 x 10 x 25kg

1 x 10 x 25kg

 

Body weight Bosu Squats

1 x 16

1 x 16

1 x 16

 

1 leg at a time Leg Extension

1 x 10

1 x 10

1 x 10

1 x 10

 

Adductor Machine

1 x 10

1 x 10

1 x 10

1 x 10

 

Abbuctor Machine

1 x 10

1 x 10

1 x 10

1 x 10

 

Stretches and roller etc

Roller for Hip flexors was particularly painful today... Still helped iron out the tightness

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Monday night was hockey Training

Tuesday night Training was as follows

 

Incline Bench

Warm up (Stretches, reps with the bar, reps with 60kgs)

1 x 8 x 100kgs

1 x 8 x 100kgs

1 x 7 x 100kgs

1 x 12 x 60kgs

 

Lat Pulldowns wide grip

Warm up

1 x 8 x 80kgs

1 x 6 x 100kgs

1 x 8 x 80kgs

 

Dumbbell pullovers

1 x 8 x 27.5kgs

1 x 8 x 27.5kgs

1 x 8 x 27.5kgs

 

Reverse Flyes Rhomboid version

1 x 10 x 15kgs

1 x 10 x 15kgs

1 x 10 x 15kgs

 

Rope High Pulls

1 x 10

1 x 10

1 x 10

 

On the Advice of a couple of different Exercise physiologist I always do 4 times more back than chest... Helps keep my shoulders moving in the right plane etc

 

Eating a lot more lentils (Dhal etc) and whole foods if it's good enough for Avi lehyani, it's good enough for me...

Supplement wise, a bit of Nitrofusion with some berries and low fat soy or nut milk and BCAAS

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Is there Still loving hut etc in Christchurch?

What's that? A lot of places in Chch are gone now after all the earthquakes, if you have been here before it looks completely different now to what it used to be.

 

Not all bad though, the temporary city centre is pretty funky

 

Ah I think I actually meant the Lotus Heart... Haven't been to Christchurch since before the Quake, looking at Google Earth I can see that there are still whole blocks that need to be rebuilt

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Last nights training was as follows

Tricep Pushdowns

1 x 10

1 x 10

1 x 10

 

Flat Bar Tricep Push downs

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 Hammer Style

1 x 10

1 x 10

1 x 10

 

Preacher Curl

1 x 7 x 25kg ss 1 x 7 x 20kg ss 1 x 7 x 15kg

1 x 7 x 25kg ss 1 x 7 x 20kg ss 1 x 7 x 15kg

1 x 7 x 20kg ss 1 x 7 x 15kg ss 1 x 7 x 10kg

 

Rope Curls

1 x 10

1 x 10

1 x 10

 

Abductor Machine

1 x 10

1 x 10

1 x 10

 

Adductor Machine

1 x 10

1 x 10

1 x 10

 

Bosu Body weight Squats

1 x 16

1 x 16

1 x 16

 

1 leg at a time leg press

1 x 10 x 100kg

1 x 10 x 100kg

1 x 10 x 100kg

 

Leg Extensions - 1 leg at a time

1 x 10

1 x 10

1 x 10

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  • 5 months later...
  • 3 months later...

Yeah Still Training,

Doing more a Hypertrophy Style work out at the moment

Doing 2-3 sets to Failure with 45-60 seconds rest between sets

You get a work out done pretty quick, ha ha!

Current Training is

Monday - Chest and Back

Tuesday Legs

Wednesday - Field hockey Training, 1 hour of Fitness, 1 hour of Drills

Thursday - Chest and Back, Stretching

Friday - Arms, shoulders

Saturday - Hockey Game

Sunday - Rest (Usually pretty stiff after Hockey) Sometimes go for a bike ride

 

Last Nights workout was

Incline Dumbbell Chest Press

1 x 17

1 x 14

1 x 12

 

Seated Row

1 x 16

1 x 16

1 x 10

 

Lat Pull Down

1 x 15

1 x 12

1 x 10

 

Close Grip Lat Pull Down

1 x 14

1 x 14

1 x 12

 

High Rope Pulls

1 x 16

1 x 16

1 x 14

 

All with 45 secs between sets

You tend to have to drop the weight a bit doing Hypertrophy Training, Feel like I am getting stronger though, for when I go back to a standard workout

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  • 6 months later...

Bit of an updated on how I'm training at the moment.

 

Monday - Cardio

Abs, Stretching, plus 30 mins Cardio, which is Intervals ranging from 65% HRM to 80% HRM

 

Tuesdays, Legs

3 x 12 Bosu Squats Warm up

3 x 12 Goblet Squats with 37.5 kg Dumbbell (Heaviest the gym the gym has at the moment)

3 x 12 Front Squats at 80-100kgs

3 x 12 leg extensions focusing on last 30% of movement

3 x 12 Around the clock lunges

3 x Failure Assisted Pistol Squats

 

Wednesday, Cardio

40 Mins at 80% HRM

 

Thursday, Chest and Back (Trying to focus on Back a lot more than chest to correct to postural stuff)

Incline Dumbbell Bench - 3 x 12 x 37.5kgs

Cable Flys 3 x 12

Seated Rows 3 x 12

Lat Pull downs 3 x 12

Back Extensions 3 x 12

Reverse Flyes 3 x 12 x 12.5kgs

Pull overs 3 x 12 x 35kgs

Hip Extensions 3 x 12 x 50kgs

 

Friday, Cardio

30 mins Intervals from 60% HRM to 80% HRM

 

Saturday

Yoga

 

Sunday

Rest

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