sosso Posted September 5, 2009 Share Posted September 5, 2009 Hey Chris, what have you been up to lately? Still training? Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 8, 2009 Author Share Posted September 8, 2009 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. Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 10, 2009 Author Share Posted September 10, 2009 WednesdayIncline Bench1 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 Chest1 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 Press1 x 10 x 90kg (198)1 x 8 x 90kg (198)1 x 7 x 90kg (198) Flat Bar Push Downs1 x 12 1 x 10 1 x 8 Rope Extensions SS Rope Push Downs1 x 10 ss 1 x 10 1 x 10 ss 1 x 10 1 x 10 ss 1 x 10 1 arm push downs1 x 10 1 x 10 1 x 10 All a bit ho-hum, but to be expected when I have had 2 weeks off. Link to comment Share on other sites More sharing options...
sosso Posted September 10, 2009 Share Posted September 10, 2009 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. Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 10, 2009 Author Share Posted September 10, 2009 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 Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 10, 2009 Author Share Posted September 10, 2009 Thursday 1 arm rows1 x 10 x 50kg (110)1 x 10 x 50kg (110)1 x 10 x 50kg (110) Reverse Grip Lat Pull Downs1 x 10 x 100kg (220)1 x 10 x 100kg (220)1 x 8 x 100kg (220) Shrugs1 x 10 x 100kg (220)1 x 10 x 100kg (220)1 x 10 x 100kg (220) Pull Overs1 x 10 x 35kg (77)1 x 10 x 35kg (77)1 x 10 x 35kg (77) Barbell Curls1 x 8 x 50kg (110)1 x 8 x 50kg (110)1 x 6 x 50kg (110) Rope Curls1 x 10 1 x 10 1 x 10 1 arm Dumbbell Preacher1 x 10 x 15kg (33)1 x 10 x 15kg (33)1 x 10 x 15kg (33) Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 14, 2009 Author Share Posted September 14, 2009 Saturday Dumbbell Bench 1 x 10 x 45kg (99)1 x 10 x 45kg (99)1 x 7 x 45kg (99) Incline Flyes1 x 10 x 20kg (44)1 x 10 x 20kg (44)1 x 10 x 20kg (44) Chest press machine1 x 10 x 90kg (198)1 x 10 x 90kg (198)1 x 8 x 90kg (198) Skull Crushers3 x 10 x 35kg (77) Rope Push Downs3 x 10 Tricep Push Downs1 x 101 x 10 1 x 10 Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 15, 2009 Author Share Posted September 15, 2009 TuesdayLegs - 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 extensions4 x 12 1 leg seated Leg Press4 x 12 Calf raises4 x 12 Bike to finish Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 16, 2009 Author Share Posted September 16, 2009 Wednesday Old School Bent over rows1 x 10 x 90kg (198)1 x 10 x 90kg (198)1 x 10 x 90kg (198) Shrugs1 x 10 x 90kg (198) - behind the back1 x 10 x 110kg (242) - Front1 x 10 x 130kg (286) - Front 1 arm Seated Row1 x 10 1 x 10 1 x 10 Reverse Flyes1 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 Curls1 x 10 x 25kg (55)1 x 10 x 25kg (55)1 x 10 x 25kg (55) 1 arm Preacher Curls1 x 10 x 15kg (33)1 x 10 x 15kg (33)1 x 10 x 15kg (33) Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 21, 2009 Author Share Posted September 21, 2009 Friday Warm up Cuban rotations etc Arnie Press3 x 10 x 25kg (55) Reverse Cable Flyes3 x 10 Cable - Rehab stuff3 x 10 Front Raises with plate (20kg or 44lbs)3 x 10 Paused Lateral Raises with Iron cross on final rep3 x 10 Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 21, 2009 Author Share Posted September 21, 2009 Sunday Incline Dumbbell Press1 x 10 x 40kg (88)1 x 10 x 40kg (88)1 x 8 x 40kg (88) Incline Flyes1 x 10 x 20kg (44)1 x 10 x 20kg (44)1 x 10 x 20kg (44) Chest Press Machine1 x 10 x 90kg (198)1 x 10 x 90kg (198)1 x 10 x 90kg (198) Rope Extensions SS Rope Push Downs3 x 10 Flat Bar Push Downs1 x 101 x 10 1 x 10 1 x 8 Reverse Grip 1 arm push downs3 x 10 Bench Dips1 x 12 1 x 12 + 20kg1 x 12 + 20kg Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 21, 2009 Author Share Posted September 21, 2009 Monday Hammer Plate Loaded Lat Pull Downs1 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 Row1 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 Rhomboids1 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's1 x 21 x 35kg (77)1 x 21 x 35kg (77)1 x 21 x 35kg (77) Hammer Curls1 x 8 x 25kg (55)1 x 8 x 25kg (55)1 x 8 x 25kg (55) Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 22, 2009 Author Share Posted September 22, 2009 Tuesday - Rehab DayLegs and Shoulders Lunges with Dumbbells 3 x 20 (10 Each side) x 20kg 1 leg, horizontal Leg Press1 x 101 x 10 1 x 101 x 10Worked up to 100kg (220) Leg Extensions4 x 10 Cuban Rotations3 x 10 Arnie Press3 x 10 x 25kg (55) Cable Lateral Raises3 x 10 Cable Front Raises3 x 10 Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 23, 2009 Author Share Posted September 23, 2009 Wednesday Incline Bench Press1 x 10 x 90kg (198)1 x 10 x 90kg (198) 1 x 8 x 90kg (198) Pec Dec1 x 10 x 70kg (154)1 x 10 x 70kg (154)1 x 10 x 70kg (154) Machine Chest Press - Palms facing1 x 10 x 70kg (154)1 x 10 x 70kg (154)1 x 10 x 70kg (154) Rope Push Downs1 x 10 1 x 10 1 x 10 Flat Bar Push Downs1 x 101 x 10 1 x 10 Seated Dip Machine1 x 10 x 120kg (264)1 x 10 x 120kg (264)1 x 10 x 120kg (264) Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 25, 2009 Author Share Posted September 25, 2009 Thursday1 arm Rows1 x 10 x 50kg (198)1 x 10 x 50kg (198)1 x 10 x 50kg (198) Shrugs1 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 Row1 x 101 x 101 x 101 x 10 Drop Set Barbell Curls1 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 curls1 x 10 x 25kg (55)1 x 10 x 25kg (55)1 x 10 x 25kg (55) 1 arm dumbell Preacher Curls1 x 10 x 17.5kg (38.5)1 x 10 x 17.5kg (38.5)1 x 10 x 17.5kg (38.5) Link to comment Share on other sites More sharing options...
Vegan Joe Posted September 25, 2009 Share Posted September 25, 2009 Ye be lightin the Nelly McGuire! Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 28, 2009 Author Share Posted September 28, 2009 SaturdayLegs and ShouldersLunges1 x 14 x 20kg1 x 14 x 20kg1 x 12 x 20kg 1 leg - horizontal leg press1 x 10 x 100kg (220)1 x 10 x 100kg (220)1 x 10 x 100kg (220) Calf Machine - 1 leg1 x 101 x 10 1 x 10 Leg Extensions - 1 leg at a time1 x 10 1 x 10 1 x 10 Shoulder Warm upCuban Rotations Arnie Press1 x 10 x 25kg (55)1 x 10 x 25kg (55)1 x 10 x 25kg (55) Cable Lateral Raises1 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 hand1 x 10 SS 1 x Max amount of time with 5kg in each hand1 x 10 SS 1 x Max amount of time with 5kg in each hand Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 28, 2009 Author Share Posted September 28, 2009 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 Flyes1 x 10 x 20kg (44)1 x 10 x 20kg (44)1 x 10 x 20kg (44) Machine Chest Press1 x 10 x 90kg (198)1 x 10 x 90kg (198)1 x 10 x 90kg (198) Flat Bar Push Downs1 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 downs1 x 10 1 x 10 1 x 10 Rope Push Downs SS Overhead Rope Extensions1 x 10 ss 1 x 101 x 10 ss 1 x 101 x 10 ss 1 x 10 Dips1 x Max1 x Max1 x Max Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 30, 2009 Author Share Posted September 30, 2009 Tuesday Hang Cleans1 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 rows1 x 10 x 50kg (110)1 x 10 x 50kg (110)1 x 10 x 50kg (110) Pull Overs1 x 10 x 35kg (77)1 x 10 x 35kg (77)1 x 10 x 35kg (77) Reverse Ezy-bar curls SS incline Dumbbell Curls1 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 Curls1 x 10 x 45kg (99)1 x 10 x 45kg (99)1 x 10 x 45kg (99) 1 arm Preacher Curls1 x 10 x 15kg (33)1 x 10 x 15kg (33)1 x 10 x 15kg (33) Link to comment Share on other sites More sharing options...
sydneyvegan Posted October 1, 2009 Author Share Posted October 1, 2009 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 Press1 x 10 x 90kg (198)1 x 10 x 90kg (198)1 x 10 x 90kg (198) Calf Machine1 x 201 x 20 1 x 20 1 leg at a time Leg Extensions1 x 10 1 x 101 x 10 Hamstring CurlsI 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! Link to comment Share on other sites More sharing options...
sydneyvegan Posted October 1, 2009 Author Share Posted October 1, 2009 ThursdayDumbbell Bench1 x 8 x 50kg (110)1 x 7 x 50kg (110)1 x 6 x 50kg (110) Cable Cross-overs1 x 101 x 10 1 x 10 Machine Chest Press1 x 10 x 90kg (198)1 x 10 x 90kg (198)1 x 10 x 90kg (198) Rope Overhead Extensions SS Rope Push Downs1 x 10 ss 1 x 10 1 x 10 ss 1 x 101 x 10 ss 1 x 10 Tricep Push Downs1 x 101 x 10 1 x 10 1 arm Reverse Grip Pushdowns1 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... Link to comment Share on other sites More sharing options...
sydneyvegan Posted October 6, 2009 Author Share Posted October 6, 2009 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. MondayIncline Dumbbell Chest Press1 x 10 x 40kg (88)1 x 10 x 40kg (88) 1 x 10 x 40kg (88) Pec Dec1 x 10 x 105kg (232)1 x 9 x 105kg (232)1 x 9 x 105kg (232) Machine Chest Press1 x 10 x 75kg 1 x 10 x 75kg1 x 10 x 75kgMovement felt strange, didn't like this machine. Skull Crushers SS close grip bench1 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 Dips1 x 10 x 90kg (198)1 x 10 x 95kg (209)1 x 10 x 95kg (209) Rope Push Downs3 x 10 Reverse Grip Rope Push Downs3 x 10 Link to comment Share on other sites More sharing options...
robert Posted October 6, 2009 Share Posted October 6, 2009 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! Link to comment Share on other sites More sharing options...
sydneyvegan Posted October 7, 2009 Author Share Posted October 7, 2009 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! Link to comment Share on other sites More sharing options...
sydneyvegan Posted October 7, 2009 Author Share Posted October 7, 2009 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 back1 x 10 x 60kg (132)1 x 10 x 80kg (176)1 x 10 x 100kg (220)1 x 10 x 100kg (220) in front1 x 10 x 20kg (44) plates in each hand 1 arm seated row1 x 101 x 101 x 10 Barbbell 21s3 x 21 x 30kg (66) 1 arm Preacher Curls1 x 10 x 17.5kg (38.5)1 x 10 x 17.5kg (38.5)1 x 10 x 17.5kg (38.5) Rope Curls1 x 10 1 x 10 1 x 10 Link to comment Share on other sites More sharing options...
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