
Bode
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Hey folks, So after leaving New Zealand for California and now starting again in Sweden, I'm needing to get back in the gym. I know myself, and I want to get some structure before I get there and forget to follow a plan (I'll usually just do my favourite exercises and neglect certain things if given the chance). Since it's been a while, I'm looking at starting with 3 days per week (Mon, Wed, Fri). I'm looking for some kind of well rounded plan that I can increase my load with over 8 weeks and then I'll look at it again. This is what I'm thinking... Day 1: - Heavy Compound: Deadlifts - Pull Ups - Seated Row - One Arm Dumbell Rows Day 2: - Heavy Compound: Overhead Press (Clean and Press maybe?) - Arnold Press - Front Raises - Side Raises - Rear Raises (maybe superset the raises?) Day 3: - Heavy Compound: Incline Bench/Dumbell Press - Push Ups - Incline Dumbell Flys - Cable Crossovers When I add in a Day 4, that'd be things like front squats etc. Living in Sweden means I don't need a car and bike EVERYWHERE which is awesome (have actually dropped a pant size from that simple change I think!). Does anyone have thoughts on rep ranges? Adding in some HIIT after weights? I was jumping a lot of rope before and doing sprints which I enjoyed. Any advice is HUGELY appreciated
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Today's workout: Deadlifts: Slowly closing in on the 315 goal. Any tips on rep ranges I should be hitting to increase my 1RM? I've hit two PB's in the last 2 weeks and I'm feeling like I need a couple of weeks of volume>reps to solidify where I'm at. Any ideas? 5x135lbs 3x205lbs 1x295lbs [PB!] 5x205lbs 12x135lbs Incline DB Press: Going for MAX depth. 10x40lbs 8x45lbs 6x50lbs Cable crossovers/Jump Rope: Did these from low to high; "Wolverine style". I guess my nerd journal wouldn't live up to it's name without some X-Men references... 12x25lbs 10x30lbs 8x35lbs 6x40lbs 12x25lbs Face Pulls: 10x50lbs 8x80lbs 6x100lbs
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Workout from yesterday: Clean and Press: 5x95lbs 5x95lbs 5x95lbs 5x95lbs 5x115lbs One Arm DB Rows: 10x65lbs 8x70lbs 6x75lbs Shoulder Press/Front Raises/Side Raises: 10x30lbs/15lbs/17.5lbs 8x35lbs/17.5lbs/20lbs 6x40lbs/20lbs/22.5lbs A little bit of rotator cuff work and jump rope to finish off.
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Pretty good workout today - managed to go heavier on a couple of things! Deadlifts: 5x135lbs 4x185lbs 3x225lbs 1x275lbs 1x285lbs (PB!) 3x225lbs 12x135lbs OH Dumbell Press: 10x30lbs 8x35lbs 6x40lbs (PB!) Dumbell Curls: 10x20lbs 8x22.5lbs 6x25lbs 4x30lbs 12x15lbs French Press: 10x30lbs 8x40lbs 6x50lbs Cable Crossovers/Jump Rope: 10,8,6,12 (can't remember weight!) Jump rope between sets.
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A shoulder workout to commemorate Dwight Howard's move to the Lakers. This season will be VERY interesting Also, what do you call it when you superset 3 excercises? 'Super-duper' set? 'Tri-set'?... Hmmm. Tri-set #1: Rotate through 3 exercises with small rest at the end of each circuit. DB Shoulder Press: 12x20lbs 10x22.5lbs 8x25lbs 6x30lbs Alternating Front Raises: 12x10lbs 10x12.5lbs 8x15lbs 6x17.5lbs Lateral Raises: 12x15lbs 10x17.5lbs 8x20lbs 6x22.5lbs Tri-set #2: Rotate through 3 exercises with small rest at the end of each circuit. Arnold Press: 12x17.5lbs 10x20lbs 8x22.5lbs 6x25lbs Upright Rows: 12x17.5lbs 10x20lbs 8x22.5lbs 6x25lbs Rear Raises: 12x10lbs 10x12.5lbs 8x15lbs 6x17.5lbs Hanging Leg Raises/Jump Rope: Had a few more minutes before heading back to work... 10 Hanging Leg Raises -> 100 Rope Jumps 3 sets of that.
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Decided just to do deadlifts today, I freakin' love them and REALLY want to get my 1RM over 300lbs. Best way to do it? Suck it up, do more deadlifts. Quick jump rope warm-up and then straight into it... Deadlifts: 5x135lbs 5x185lbs 5x205lbs 5x225lbs 1x275lbs equal to current PB 1x285lbs - fail... managed to get it off the ground but just couldn't straighten up. I really wanted to get to 285 this week... Decided to do drop sets until I had to get back to work... 12x135lbs 12x135lbs 12x135lbs 12x135lbs 12x135lbs That's definitely more deadlifting than I've done in a single session but it feels good and hopefully I can break through that 285 barrier on my way to 300lbs. Can't wait to get to 6 of those 45lbs plates... TOTAL VOLUME: 12128lbs
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Today's workout: Jump Rope/Pushups: 100 jumps -> 10 pushups 5 times for 500/50 total DB Shoulder Press: 10x25lbs 8x30lbs 6x35lbs Front Raises: 10x15lbs 8x17.5lbs 6x20lbs Side Raises: 10x15lbs 8x17.5lbs 6x20lbs Rear Raises: 10x12.5lbs 8x15lbs 6x17.5lbs Barbell Curls: 10x50lbs 10x50lbs 10x50lbs
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Forgot to log my Friday workout but today's won't have the same treatment. Chin Ups: 3 sets of 5 Deadlifts: 10x135lbs 8x185lbs 6x205lbs OHP Barbell Press: 5x95lbs 5x95lbs 5x95lbs 5x95lbs 5x95lbs Side Shoulder Raises: 12x15lbs 10x17.5lbs 8x22.5lbs Sprints: Damn those olympic sprinters have crazy physique! All the cardio I do will be focused on sprint training I reckon. Need to get outside and do some actual sprints though - the treadmill here maxes out at 12mph. 10 minutes treadmill 1:30 off 30 seconds @ 12mph
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We sure are getting BIG! Obesity Map for the US 1970s-Now
Bode replied to robert's topic in General Discussion
MF is so right - America isn't alone in this. I know that before coming to the US from NZ, the general feeling is that "all Americans are so fat". New Zealand, as a country, likes to be blinded by its false clean green image which should somehow apply to all the food our country consumes. NZ is literally a dairy and meat machine - probably the reason my family suffers from diabetes. It seems I'm in perfect health though... hmmmmm. -
No training today Got some more ink yesterday from an awesome vegan tattoo artist in LA. His whole process from start to finish is completely vegan - so stoked. Probably another 3 hours of shading to go on this at least! http://distilleryimage5.s3.amazonaws.com/934ed8a2d9f411e18a2e22000a1e8b88_7.jpg
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Squat, bench, DL & occasional running
Bode replied to Mini Forklift 's topic in Online Training Journals & Blogs
Yep - one of those Jafas... now living in California. Pretty easy to get vegan food over here! Hope all is well in CHCH! How's the lifting going - what's your next comp? -
Squat, bench, DL & occasional running
Bode replied to Mini Forklift 's topic in Online Training Journals & Blogs
Kia Ora cuz Good luck with your competition prep. I'm sure Andrea will be sweet as! Can't wait to watch some of these games.., -
Pretty quiet in the gym today so it was nice to be able to grunt without judgement! Chin-Ups/Pull-Ups: 3 sets of 5 First set was the best form I've ever had so I was stoked about that. Just need to work on keeping that form across more sets. I feel like I'm making slow and steady progress with these! Incline DB Press: 5x50lbs 5x50lbs 5x50lbs 5x50lbs 5x50lbs Couldn't do with with this kind of good form a few weeks ago. Slow an steady progress again SL Deadlifts: 5x135lbs 5x155lbs 5x175lbs 5x175lbs 5x175lbs Ooooo, my hammy's will be sore tomorrow. One arm OHP: 5x30lbs 5x35lbs 5x40lbs Lat Shoulder Raises: 10x15lbs 10x15lbs 10x15lbs It's the weeeekend! Have a good one y'all.
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Thanks bro - slow and steady wins the race for sure! Keep up the awesome work man.
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Hope things are all well with you RC! Don't push yourself too hard dude. I'm pretty sure everyone here wants to see you looking after yourself