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Chris' Training Stuff


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Bench

1 x 10 x 220

1 x 8 x 242 (Last rep Fail) SS

1 x 6 x 231 (Last rep Fail) SS

1 x 8 x 200

1 x 20 x 132

 

Hammer Incline Plate Loaded

1 x 4 x 220

1 x 10 x 200

1 x 10 x 200

1 x 6 x 200

 

Palms facing Dumbbell Chest Press

3 x 10 x 71

 

Palms Facing Dumbbell Bench With Dumbbells Touching all the way to Chest

3 x 10 x 45

(This is a funny exercise but it seems to hit the inside of my pecs (In the Groove bit)

 

Skull Crushers SS Close Grip Bench

1 x 10 x 100 SS 1 x 10 x 100

1 x 10 x 100 SS 1 x 10 x 100

1 x 10 x 100 SS 1 x 10 x 100

 

1 arm Push Downs

3 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

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I worked out at Lunch time today with a guy from work. All in all a pretty good workout.

I Pushed him pretty hard, so he was almost crying, but he was pretty impressed....

A few Ronnie quotes were used....

Plus the quote of today, "Resting too Long is for Whimps"

 

Pull Ups,

10, 10, 8

 

1 arm row

3 x 10 x 100

 

Lat Pull Downs

3 x 10 x 200

 

Reverse Cable Flyes

3 x 10

 

Very Wide Grip machine Row

3 x 10 x 150

 

A few shrugs to finish back

 

Rope Curls

3 x 10

 

Dumbbell 21s

1 x 7 x 45 ss 1 x 7 x 33 ss 1 x 7 x 22

1 x 7 x 45 ss 1 x 7 x 33 ss 1 x 7 x 22

1 x 7 x 45 ss 1 x 7 x 33 ss 1 x 7 x 22

 

Chin Ups

3 x Max

 

I didn't do shoulders today as my right shoulder had a bit of pain, so did shoulder stretches and light weight rehab type stuff

 

 

Now I'm sitting at my desk with a Protein Drink

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Bench

1 x 10 x 220

1 x 5 x 264

1 x 5 x 242

1 x 10 x 220

 

Incline Bench

3 x 10 x 77

 

Push Ups alternating hand on Medicine ball..

3 x Max each arm

 

Dips

3 x Max

 

Rope Push Downs

3 x 10

 

1 arm Push Downs

3 x 10

 

abs

 

I'll be walking home this afternoon, which is 5 kms...

Edited by sydneyvegan
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Trained at Lunchtime today, so I can post it now...

 

Dumbbell Bench

1 x 10 x 100

1 x 10 x 100

1 x 9 x 100

1 x 6 x 100

 

Incline Bench

1 x 10 x 82

1 x 10 x 82

1 x 9 x 82

1 x 10 x 82

 

Low Pull Cable Rows

3 x 10

 

The gym we went to is a bit of a toy gym hence the Super, Super Set

Rope Extension SS Rope Push Downs SS Flat Bar Push Downs

1 x 10 x 110 SS 1 x 10 x 110 SS 1 x 10 x 110

1 x 10 x 110 SS 1 x 10 x 110 SS 1 x 10 x 110

1 x 10 x 100 SS 1 x 10 x 110SS 1 x 10 x 110

(This was the whole stack so yeah....)

 

Had a nice pump after that one...

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TIME TO GET PAST THOSE 100'S!!!!!!!!

 

I know...

Only trouble is there is only 2 branches of my gym that have 110's and they are the furthest from where I live and work

 

It's hard being able to lift such Heavy Ass Weights, most of the population can't do it, so they just don't cater for us

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Last night I had another practice session for the Dance routines we will be doing as part of the Mardi Gras parade.

I'm no Offense, but I've pretty much got the routines down. Now I just have to polish them a bit.

It took 3 hours in the end and turned out to be a pretty good work out.

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Pull Ups

4 x Max (hmmm not as many as usual today, not sure why)

 

Lat Pull Down Machine Thingy (Seems to hit lats nicely)

4 x 10 x 200

 

1 arm Rows

4 x 10 x 100

 

Preacher Curls

1 x 10 x 88

1 x 10 x 110

1 x 8 x 120

1 x 10 x 110

 

Hammer Curls

3 x 10 x 50

 

Lateral Raises

3 x 10 x 27

 

Seated Shoulder Press

1 x 10 x 110

1 x 10 x 120

1 x 10 x 132

1 x 10 x 147

 

Bit of a rehab lifting session for shoulders today

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I got sent away on a conference for work, so haven't had a chance to get to the gym so I will update you on those 3 days here.

 

Wednesday - no real exercise, we had a team building exercise in the afternoon, which involved tasks and running around a bit, but it was like a gym session

 

Thursday - nothing

 

Friday - Did a Dance class as a team activity for 1 hour...

 

To begin with, the food I was getting was absolutely terrible. Fruit salad and roasted veggies seemed to be the full extend of their vegan meals (They had 2 months notice). The portions were extremely small as well, so I was expected to survive on about 2 cups of veggies and fruit a day...

I guess I'm not one of those special people that can run 30 miles after eating a hand full of blueberries and 6oz of orange juice. I had a head-ache, I couldn't concentrate, I felt sick and was really down and tired. Thankfully one of the organisers from my work saw me and yelled at the kitchen so after that I was fine, Tofu, nuts and some really good meals. I guess it really highlighted to me, how important it is to me to eat well and to eat enough.

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I guess I'm not one of those special people that can run 30 miles after eating a hand full of blueberries and 6oz of orange juice. I had a head-ache, I couldn't concentrate, I felt sick and was really down and tired.

 

you just didn't get through the detox.

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I guess I'm not one of those special people that can run 30 miles after eating a hand full of blueberries and 6oz of orange juice. I had a head-ache, I couldn't concentrate, I felt sick and was really down and tired.

 

you just didn't get through the detox.

 

Oh is that what it is...

 

Hmmm 12 hour days at a conference aren't that much fun at the best of times...

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I'll post some pics when it is over and I have recovered from organising our float....

 

Pics??? Wait - you spent all that time learning a dance? I think someone should get some video of this and slap it up on youtube.

 

Wish I could be there SO bad. Sydney Mardi Gras is a definite vacation plan some year.

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