Another day another workout.
Following a night of chin-ups, completed in between doing the dishes, I hauled ass to the gym. In keeping with my full body workouts (see preceding entry)and after a quick warm up I jumped straight into deadlifts, relatively low weight with high reps, 5x15 at 40kg-50kg. I think its worthwhile to add the machine I used to do these was a strange variation on the smith machine made by a company called Max Rack. Interesting but I prefer doing my deadlifts free I think.
Then onto squats, same deal 5x15 at 20, 40, 50kg. Really feeling the burn in the last 2 sets. Did these on the squat rack.
Having done a lot of biceps work yesterday with the chinups I wasn't all too keen to hit them too hard today. I grabbed some 12kg dumbells and proceeded a rather fucked up super set of hammer curls, dumbell bench and pec flys. 10+10+rep 'til failure. Aside from some soreness situated around the long head of my triceps (more on that in the next entry) it was a fairly good set. Repeated 3 times, the third using 10kg dumbells.
At this point, and attempting to address the issue of the under-worked core, followed with 3x10 hanging leg raises and 3x10 roman chair leg raises. Felt the burn pretty intensely towards the end of the roman chair set.
To finish and partly out of curiosity I grabbed a 15kg barbell and proceeded to a superset of barbell situps (just like a medicine ball situp but holding a bar) and floor wipers. Whoa! Killer combination, almost relived my breakfast numerous times. I'm kind of happy to say that while my current weight is nowhere near what it is required for the 300 its getting there. I'm rather glad I was able to coordinate the floor wipers, even at such a light weight I think it's an achievement.
Phew, almost time for dinner I think.
'til next time
train hard, eat well
adios
jubs
Saturday, February 20, 2010
Friday, February 19, 2010
Recovery and Reflection
So up until now I had been using isolation during my training. Focussing my training on a specific muscle group for each gym session. Having a back and biceps day for instance.
To work my way up to the 300 I decided it was worthwhile to experiment with a different style of training, for me any way. Following Mark Twight's theory that following an intense exercise with another using a different muscle group forces the body to adapt quickly changing situations, strengthening cardiovascular fitness immensely. I probably didn't quite word that right but the gist is there.
Now following my failed attempt earlier this week I suffered some rather intense DOMS. Having experienced this many times in the past by delaying and postponing my leg workouts and then thrashing myself as punishment, I knew this was a relatively normal phenomena. However, I'd never experienced it quite this badly and as a result of the deadlifts (remember 50x60kg)it was located beside my spine.
This left me with the inability to bend over without pain for a couple of days and made sleeping rather difficult. Following this experience I have resolved to train my back with longer sets of relatively heavy weights.
Also, I will do my leg workouts more often.
As a side note, and somewhat related to my general interest in fitness and conditioning, I recently noticed my bench press technique was rather lacking. I was not following the complete range of motion and began the action with the barbell maybe 15cm above my chest. It is my understanding that the initial movement involves the clavicular head of the pectoralis major (preceding the tricep and the anterior deltoid). This, as a result has left this portion of the muscle rather week and I have decided the correct course of action is only to rebuild my bench from 40kg back up to my previous maximum weight of around 70kg.
I'm kinda hopeful that this is gonna help with increasing my rather stubborn bench maximum
thanks for reading
adios a
To work my way up to the 300 I decided it was worthwhile to experiment with a different style of training, for me any way. Following Mark Twight's theory that following an intense exercise with another using a different muscle group forces the body to adapt quickly changing situations, strengthening cardiovascular fitness immensely. I probably didn't quite word that right but the gist is there.
Now following my failed attempt earlier this week I suffered some rather intense DOMS. Having experienced this many times in the past by delaying and postponing my leg workouts and then thrashing myself as punishment, I knew this was a relatively normal phenomena. However, I'd never experienced it quite this badly and as a result of the deadlifts (remember 50x60kg)it was located beside my spine.
This left me with the inability to bend over without pain for a couple of days and made sleeping rather difficult. Following this experience I have resolved to train my back with longer sets of relatively heavy weights.
Also, I will do my leg workouts more often.
As a side note, and somewhat related to my general interest in fitness and conditioning, I recently noticed my bench press technique was rather lacking. I was not following the complete range of motion and began the action with the barbell maybe 15cm above my chest. It is my understanding that the initial movement involves the clavicular head of the pectoralis major (preceding the tricep and the anterior deltoid). This, as a result has left this portion of the muscle rather week and I have decided the correct course of action is only to rebuild my bench from 40kg back up to my previous maximum weight of around 70kg.
I'm kinda hopeful that this is gonna help with increasing my rather stubborn bench maximum
thanks for reading
adios a
Monday, February 15, 2010
Update 1: Ass thouroughly kicked
So a late night spent worrying and scheming about the workout that awaited me in the morning was followed by an "early" rise of 10AM by my esteemed coordinator asking me whether I could work today. "No", I replied. "You asked me to do stocktake at another store today".
So after some initial wasted breath I made my way to the gym. Having completed high intensity workouts previously I decided to forgo the recommended breakfast for fear of re-experiencing it mid workout. Turned out to be the right choice.
I sauntered into the gym head down, mega focussed as you would and started a quick warm up of dynamic stretches. Leg raises, arm rotations and all that lovely stuff.
Onto the actual workout:
The pull ups were probably the easiest of the exercises managed to do today. Whilst I did not do them in one almighty 25 rep set, I did manage 10, 10, 4, 1. A tad comical I must admit.
The dead lifts were done and dusted without too much fussing about. Squeezed em out in 15, 10,15,10. Not bad. Although in accordance with the Gym Jones range of motion rules the majority of the lifts would not count. I managed to lower the barbell to just above the floor but the extra centimetre or so was too much to consider even after the first 15 or so.
The push ups. As anticipated, were probably the easiest to push out. I managed them in the same manner as the dead lifts; 15, 10, 15, 10. I have to admit, the change of focus of the muscles, from lower back/legs to chest really took its toll. It was a good thing I had skipped breakfast as I have no doubt it would have be relived before the box jumps.
Speaking of, these turned out to be my undoing. The immediate change of focus caused a rush of blood back to my legs leaving my brain a tad under oxygenated. Dizziness kicked in at about the 15 rep mark and I was forced to retire from the attempt, defeated in body but not in spirit.
In the spirit of this workout, a benchmark to work up from, I attempted a set of floor wipers using a 40kg barbell. My hat goes off to anyone able to complete one of these; it is clear to me now that my core strength, despite what I had thought, is probably nowhere near what it should be.
Anticipating further failure I decided to continue with setting a benchmark, only using much lighter kettleballs. I grabbed two 8kg and did the prescribed 50 clean and press (with the balls touching the ground in between reps) in 5 sets of 10.
It was about here I could really feel my stomach churning. I took a breather and chugged some water down for about 10 minutes and eventually worked up the motivation to attempt the final 25 pull ups.
*sigh* I got 1 set of 10 out before I gave up. Mind you, these were perfect form, over-hand, head above the bar, pull ups. Kinda proud I was able to squeeze these out.
now, I must rush off to the aforementioned stocktake.
adios amigos
jubs
So after some initial wasted breath I made my way to the gym. Having completed high intensity workouts previously I decided to forgo the recommended breakfast for fear of re-experiencing it mid workout. Turned out to be the right choice.
I sauntered into the gym head down, mega focussed as you would and started a quick warm up of dynamic stretches. Leg raises, arm rotations and all that lovely stuff.
Onto the actual workout:
The pull ups were probably the easiest of the exercises managed to do today. Whilst I did not do them in one almighty 25 rep set, I did manage 10, 10, 4, 1. A tad comical I must admit.
The dead lifts were done and dusted without too much fussing about. Squeezed em out in 15, 10,15,10. Not bad. Although in accordance with the Gym Jones range of motion rules the majority of the lifts would not count. I managed to lower the barbell to just above the floor but the extra centimetre or so was too much to consider even after the first 15 or so.
The push ups. As anticipated, were probably the easiest to push out. I managed them in the same manner as the dead lifts; 15, 10, 15, 10. I have to admit, the change of focus of the muscles, from lower back/legs to chest really took its toll. It was a good thing I had skipped breakfast as I have no doubt it would have be relived before the box jumps.
Speaking of, these turned out to be my undoing. The immediate change of focus caused a rush of blood back to my legs leaving my brain a tad under oxygenated. Dizziness kicked in at about the 15 rep mark and I was forced to retire from the attempt, defeated in body but not in spirit.
In the spirit of this workout, a benchmark to work up from, I attempted a set of floor wipers using a 40kg barbell. My hat goes off to anyone able to complete one of these; it is clear to me now that my core strength, despite what I had thought, is probably nowhere near what it should be.
Anticipating further failure I decided to continue with setting a benchmark, only using much lighter kettleballs. I grabbed two 8kg and did the prescribed 50 clean and press (with the balls touching the ground in between reps) in 5 sets of 10.
It was about here I could really feel my stomach churning. I took a breather and chugged some water down for about 10 minutes and eventually worked up the motivation to attempt the final 25 pull ups.
*sigh* I got 1 set of 10 out before I gave up. Mind you, these were perfect form, over-hand, head above the bar, pull ups. Kinda proud I was able to squeeze these out.
now, I must rush off to the aforementioned stocktake.
adios amigos
jubs
First!@#$
So today I learned of the the 300 workout. It was conceived by Gym Jones as a final test for the actors in the film 300 upon completion of their conditioning.
For some reason I decided it was a good idea to set this as a goal.
The workout is as follows:
-25 pull ups
-50 dead lifts at 60kg
-50 push ups
-50 box jumps with the box at 60cm
-50 floor wipers with 60kg on the bar
-50 kettleball clean and press 16kg each kettleball
25 more pull ups
I've broken this down in terms of my fitness levels at what they are now.
25 pull ups
As it stands I can probably squeeze out 10 proper pull ups with no leg movement. Earlier tonight I was able to complete 30 proper pull ups from an active shoulder position (just above a dead hang) in 6 sets. Not all that impressive but it's a start.
50 dead lifts at 60kg
The last back day I was able to dead lift 90kg for 10 reps proceeding 3 sets of 40kg, 60kg and 70kg. This is probably the one I'm not all that worried about but will probably kick my ass.
50 push ups
Push ups? PSSSHT!!! Easy.
...I think
50 Box Jumps
Not as worried about this as I probably should be. 60cm is at least 15cm higher than the box jumps I've done in the past.
50 floor wipers
Okay, this one has me the most worried. 60kg is a bit under what my current max bench press weight is (although the 67 I managed to raise did go up rather easily). Also considering I've never done this particular exercise in the past. It is rather similar to the lying leg raise which I have done extensively in the past. Here's hoping.
50 Kettleball clean and press
Alright, I've admitted to myself (and now you) that my shoulders are probably my downfall in terms of overall strength. In saying that I have progressed from a 30kg military press to 45kg military press. This was, mind you for only 10 reps at the end of a pyramid set starting at 20kg. Again, I'm wary as to how well this will translate to this particular exercise.
25 more pull ups
Oh god... here's hoping I can stand.
Although I won't need to stand, just do pull ups.
If you missed it these need to be completed in 20 minutes.
The gym is calling me tomorrow, here's hoping I can complete it in under an hour.
jubs
For some reason I decided it was a good idea to set this as a goal.
The workout is as follows:
-25 pull ups
-50 dead lifts at 60kg
-50 push ups
-50 box jumps with the box at 60cm
-50 floor wipers with 60kg on the bar
-50 kettleball clean and press 16kg each kettleball
25 more pull ups
I've broken this down in terms of my fitness levels at what they are now.
25 pull ups
As it stands I can probably squeeze out 10 proper pull ups with no leg movement. Earlier tonight I was able to complete 30 proper pull ups from an active shoulder position (just above a dead hang) in 6 sets. Not all that impressive but it's a start.
50 dead lifts at 60kg
The last back day I was able to dead lift 90kg for 10 reps proceeding 3 sets of 40kg, 60kg and 70kg. This is probably the one I'm not all that worried about but will probably kick my ass.
50 push ups
Push ups? PSSSHT!!! Easy.
...I think
50 Box Jumps
Not as worried about this as I probably should be. 60cm is at least 15cm higher than the box jumps I've done in the past.
50 floor wipers
Okay, this one has me the most worried. 60kg is a bit under what my current max bench press weight is (although the 67 I managed to raise did go up rather easily). Also considering I've never done this particular exercise in the past. It is rather similar to the lying leg raise which I have done extensively in the past. Here's hoping.
50 Kettleball clean and press
Alright, I've admitted to myself (and now you) that my shoulders are probably my downfall in terms of overall strength. In saying that I have progressed from a 30kg military press to 45kg military press. This was, mind you for only 10 reps at the end of a pyramid set starting at 20kg. Again, I'm wary as to how well this will translate to this particular exercise.
25 more pull ups
Oh god... here's hoping I can stand.
Although I won't need to stand, just do pull ups.
If you missed it these need to be completed in 20 minutes.
The gym is calling me tomorrow, here's hoping I can complete it in under an hour.
jubs
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