[Khanage]

26/01/09
Rugby Fitness (7am!!)
---------------------

Light jog and dynamic stretching for warm up.

10x BW speed squats, sprint 60m, walk 10m, sprint 60m (x3 - 1min break between each rep)
3MIN BREAK
5x tuck jumps, sprint 60m, walk 10m, sprint 60m (x3)
3MIN BREAK
8x press ups, sprint 60m, walk 10m, sprint 60m (x2)
3MIN BREAK
5x clap press ups, sprint 60m, walk 10m, sprint 60m (x2)
3MIN BREAK
8x burpees (with clap press up and tuck jump) sprint 60, walk 10m, sprint 60m (x1)
END

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Comments:

Had a **** nights sleep, but once the adrenaline (& pro plus..) kicked in it was good. Towards the end the sprints became jogs, but still got an awesome sweat on, and feel great for doing it now! Chest and Triceps later on, attempting a 92.5kg bench for 5 reps.

[Khanage]

26/01/09
Chest and Tri's
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Bench Press:
60kg x 8
80kg x 6
85kg x 5
92.5kg x 5

DB Incline Press:
30kgx 6
34kg x 4,4,4.

DB Flies:
10kg x 8
12.5 x 8,8,8.

Dips:
BW x 8,7,5.

Cable Tri Extensions:
Level 9 x 8
Level 10 x 7,7,7.

DB Tricep Press:
22kg x 8
30kg x 8,8,8.

Close Grip Bench:
60kg x 8,8,7.

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Comments:

Really chuffed with the bench pb I'm claiming it as 5 reps, i did 4 fine, and then the spotter did touch the bar a little for the 5th, but claimed he used minimal force. I'll do it again next week just to make sure. Bit disappointed with the dips, but all the chest work probobly took it out of me.

And i got picked to start in the match on wednesday Bring on the rugby!!

[Bebbs]

Glad to hear about the selection mate.

Still good work on the bench

[Philosophising Monkey]

Well done with the pb!

I think if you can get 100kg for reps, you're probably one of the stronger members in most gyms. Doesn't seem to be too far away now.

Of course, 1 rep with 3 blues aside is what you really want...:-p

[Sandhu]

nice one

[Khanage]

Cheers guys! Will feel better about it when i get 92.5kg x 5 completely unspotted, but it feels good

Don't wanna try any PB's today as I'm starting in the match tomorrow, i'm not even gonna go the gym. No point in straining myself before match day.

[Khanage]

MATCH DAY!

UWIC R.L vs Northampton R.L

Off to play Northampton today, epic coach journey, but if we win it means we've won the league AND kept a 100% win record! Will post the score when im back tonight. Wish me luck!

[Khanage]

Well i look like a fool... They've called the match off saying the pitch is flooded, grrr!!!

But then again, this means I can go the gym. Gonna get that deadlift PB today to make up for it!!

[Khanage]

28/01/09
Back and Bi's
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Deadlifts:
90kg x 5
120kg x 5
150kg x 5

BB Row:
70kg x 6,6,6,6.

Lat Pull Down Machine:
Level 11 x 6,6,6,6.

DB Single Arm Over Row:
30kg x 8,8,8.

DB Preacher Curls (behind an incline bench):
10kg x 8
15kg x 6,6.

Hammer Bar Curls:
25kg x 8,6,6.

EZ Bar Curls:
25kg x 8,8,8,8.

Slow DB Curls:
10kg x 8,8,8.

---------------------------------------

Comments:

PISSED OFF rugby was cancelled, but turned this anger into a new DL PB . I definitly have more in the tank too, I think im gonna increase it by 5kg each week, cos i can easily see myself putting up 160/165x5. It's not my body that fails really, it's my grip/hands. Rest was a decent workout, reallly good pump in the bi's, especially at the end, adding in the reallly concentrated slow db curls with a less weight.

Cardio tomorrow probobly, friday will go for squat and maybe military press pb.

[Bebbs]

Shame about the match

Congrats on the PB

[Sandhu]

nice pb

[Khanage]

Urgh, not been to the gym as I've got some sort of stomach bug. Vomiting and diahorrea. Not nice. Will have the weekend off and see how i feel come monday.

[Khanage]

Took some Imodium last night, feel loads better today, not gonna train thought just in case. Might have a session tomorrow though.

[Khanage]

Feeling a lot better today, did some sprints and pressups/tuck jumps/clap press ups this morning with the rugby lot. Gonna tackle chest and tri's later. No PB's i reckon as im still a bit under the weather. Just gonna get my body back on track.

Edit: also, getting my bodyfat% worked out by skin fold calipers and hydrostatic weighing for my mates dissertation, should be interesting to say the least! im pretty tubby atm

[Khanage]

02/02/09
New Workout!!
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Upper body - 12-15 reps; 60 seconds rest, gradually reducing to 20-30 seconds

A1 - Flat Dumbbell Press x 4
60kg x 12,12,10,8.

A2 - Bent Over Row x 4
50kg x 12,12,12,12.

B1 - Military Press x 4
30kg x 12,12,12,12.

B2 - Assisted chin ups x 4
Level 7 x 12,12,12,12.

C1 - EZ Curls x 4
15kg x 12,12,12,12.

C2 - Dumbbell Tricep Extension x 4
22kg x 12,12,12,12.

----------------

Comments:

Been saying for a while that I wanted to lose some fat, but I have been very wary of losing my strength and PB's. I really enjoy lifting big weights and getting bigger, but doing this and trying to lose body fat at the same time I find really difficult.

SO, ive decided this month (Feb) I'm gonna stick to a fat loss programme and try and shed a bit of gut. (Getting my body fat% measured this week, so i'll have something to go off. Might take some before and after pics too)

Being a big fan of MyProtein I checked out their fat loss training programme, and this fits what i'm trying to acheive, as it allows me to still keep a considerable amount of strength (especially the thurs/friday 8-10 rep days) and also hopefully help reduce fat as all the exercises are supersetted with not much rest.

Todays efforts; went in a bit heavy with the weights. You're meant to be able to comfortably get 12-15 reps. I still had my ego with me so was trying too heavy db bench, but i'll rectify this next time. The rest was good, assisted chins because their's no way i'd get out 12 chin ups with my BW! Most likely about 5 lol.

[Khanage]

While we're on the fat loss side of things, might aswell post todays food intake.

10:00 - Muesli w/ semi skimmed milk. [1x multivit]
12:00 - Jacket potatoe with 1 tin tuna [2x omega 3 softgels]
2:00 - Handful nuts
3:30 til 5:00 - TRAINING [termopure just before training]
5:00 - Protein shake w/ creatine mono
6:00 - Wholemeal pasta with light sauce and 1 tin tuna

Probobly gonna have... another handful of nuts, then a protein shake before bed.

I would measure shiz out but I can't be bothered hehe.

[sierraleone]

I've been thinking about trying that MP programme, I did a similar thing when I started weight training - I did lose fat but it was probably more to do with being a noob. Look forward to reading about how things are going. Are you going to do any cardio by the way? Aside from your rugby.

[Khanage]

(Original post by sierraleone)
I've been thinking about trying that MP programme, I did a similar thing when I started weight training - I did lose fat but it was probably more to do with being a noob. Look forward to reading about how things are going. Are you going to do any cardio by the way? Aside from your rugby.

Yeah I am. Not sure when and how much though yet.. I don't like sticking to the same cardio stuff so I won't set anything in stone.

Tomorrow morning i'm going for a 5k (if i can handle it! lol) run with my housemate.

Also my cardio will involve HIIT on treadmill and rower. Some longer rows on the erg and some exercise biking too.

[Khanage]

03/02/09
5k Morning Run
---------------

Self explanatory, 5k treadmill run.

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Comments:

Really good, feel loads better getting up early and doing some fitness, as opposed to staying in bed for a few more hours! Great run, awesome sweat on. Aiming to do these morning runs 2-3 times a week if possible. Workout 2 later today.

Also.. UNI HAS BEEN CANCELLED
Wales finally got the snow.

Edit: i also weighed myself, not sure if the scales are completely correct, but i'll use these ones at the same time to compare my bodyweight from now and in a months time: 90.9kg [8.30 am, no food]

[bishbashbosh]

Should have gone running in the snow mate! The uni gym stay open then?