[Adonis]

(Original post by Khanage)
02/02/09
New Workout!!
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Upper body - 12-15 reps; 60 seconds rest, gradually reducing to 20-30 seconds


and also hopefully help reduce fat as all the exercises are supersetted with not much rest.

I know what you are trying to do, but don't.

don't turn lifting into a glorified cardio session

you NEED to keep the muscle mass, and reducing it to 20-30 seconds rest periods is going to deplete your energy so much, and weights lifted, it's counter-productive.

plus what happens when you start to lift heavy again? you'll need more time to re-adjust

if you want a metabollic pairing effect, then feel free to superset opposing muscle groups

but give 60-90s rest between supersets

you'll be better off in the long run.

[Adonis]

you can do 30s rest for stuff like DB raises, flys, etc .... where it's very little damage done

but not on the heavier stuff

come on now.

[Adonis]

(Original post by Khanage)
Another short-ish term goal is 100kg completely unassisted 1rep bench. Haven't quite got this yet, but i'm gonna go for it early/mid feb.

man i just started reading this thread properly, so much to dissect lol

firstly, the bolded bit implies you are one of the "just light touch" but the mans behind you is holding the bar throughout and getting swole muscles upright rowing the weight for you

please tell me this is not true

if it is, i've lost all respect.

[Khanage]

(Original post by Adonis)
man i just started reading this thread properly, so much to dissect lol

firstly, the bolded bit implies you are one of the "just light touch" but the mans behind you is holding the bar throughout and getting swole muscles upright rowing the weight for you

please tell me this is not true

if it is, i've lost all respect.

Thanks for the comments will take it in.

No lol, whenever possible I bench with a spotter watching, but not touching. if i'm struggling to put up the weight, they will help me, but obviously thats only for the last rep or two of a set of probobly 5-10 reps. E.g. a week or two ago when i did 92.5kg, i did 4 reps with the spotter not touching, but i was struggling on the 5th so he did use 'just a light touch' and help me put it up.

i said 'completely unassisted' because I want to lift 100kg without a spotter intervening at all. but obviously a spotter will be present when i aim for this, for safety reasons. and obviously they will help if i need it.

However, i get what you mean about supersetting with the big lifts. Was probobly a bit naive to have just 45s rest inbetween two big compound exercises. Will increase this as you said to 60-90s in future.

[Khanage]

06/02/09
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AM
Rugby league fitness training
Sprints, acceleration & agility work.

PM
Lower body - 8-10 reps; 90 seconds rest.

A1 - Squat x 8
60kg x 10,10,10,10,10,10,10,10.

A2 - Stiff legged Deadlift x 8
60kg x 10,10,10,10,10,10,10,10.

B1 - Standing Calf Raises (30 seconds between sets)
60kg x 10,10,10,10.

[Khanage]

Weekend off, generally knackered and need to recover.

Also, watching 6 nations!!!!

[Khanage]

09/02/09
----------------

AM:
Rugby league fitness session. Sprints.

PM:
Upper body - 12-15 reps; 60 seconds rest.

A1 - Flat Dumbbell Press x 4
26kgx2x15,15,15,15.

A2 - Seated Cable Row x 4
L15/15x 15,15,15,15.

B1 - Machine Shoulder Press x 4
L11x 12,12,12,12.

B2 - Assisted chin ups x 4
Level 6 x 12,12,12,12.

C1 - DB Curls x 4
2x10kgx 12,12,12,12.

C2 - DB Tricep Extension x 4
26kg x 12,12,12,12.

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

Comments:

Decent session. Gym was RAMMED! Had to use machine shoulder press because the weights room was simply packed and I wanted to keep the intensity and speed of the workout high. Got an awesome pump on, but kinda missing benching heavy!!

[Khanage]

10/02/09
------------------

Cardio:
5k Treadmill run: 25mins.

Lower body - 12-15 reps; 60 seconds rest:

A1 - Leg Press x 4
120kg x 12,12,12,12.

A2 - Stiff legged Deadlift x 4
70kg x 12,12,12,12.

B1 - Leg Extension x 4
Level 16 x 12,12,12,12.

B2 - Leg Curl x 4
Level 16 x 12,12,12,12.

C1 - Seated Calf Raises (30 seconds between sets)
60kg x 12,12,12,12.

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

Comments:

Good session. Treadmill run before doing legs killed me! But got out all the lifts and added weight from last week too. Glad I got it all out in the morning before uni.

Tune: http://www.youtube.com/watch?v=6KinR...e=channel_page

[bishbashbosh]

I've always thought cardio should come after weights?

[Khanage]

(Original post by bishbashbosh)
I've always thought cardio should come after weights?

Yeah probobly.

I didn't plan to do the workout straight after the run, I normally do cardio in the morning, and weights in the evening.

However, my training partner/lift giver wanted to do the workout straight after. And i wasn't about to walk home in the cold or just sit there doing nothing!

Forgot to weigh myself this morning, would be exactly a week after I started doing more fat loss. Will do it tomorrow morning if I can, to see if any short term progress has occured.

[Khanage]

11/02/09
-------------

Outdoor rugby league training:

Defence drills in preparation for our quarter final BUCS match vs Exeter uni.

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

Comments: Was going to do a run in the morning but I was ******. The day off will probobly do me some good.

[Bebbs]

Are you down in Exeter or in cardiff?

If you are come say hi

[Khanage]

(Original post by Bebbs)
Are you down in Exeter or in cardiff?

If you are come say hi

Cardiff i think mate, not sure. Match is Weds 25th, will tell you more when i know!

[Khanage]

12/02/09
---------------------

AM:
5k treadmill run.

PM:
Upper body - 8-10 reps; 60-90 seconds rest

A1 - Flat Bench Press x 4
80kg x 8,8,8,8.

A2 - Bent Over Row x 4
70kg x 8,8,8,8.

B1 - Dumbell shoulder press x 4
44kg (2x22kg) x 8,8,8,8.

B2 - Wide grip chin ups (machine assisted) x 4
Level 6 x 8,8,8,8.

C1 - EZ Curls x 4
25kg x 8,8,8,8.

C2 - Skull Crushers x 4
25kg x 8,8,8,8.

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

Comments:

Exactly the same as last time i did this workout.

"Good workout, did with my training partner, very quick and smooth transitions between exercises, and got an awesome pump. All good, again, have to do assisted chins on the machine to get the full amount of reps out."

80kg bench felt good. Losing some strength during this fat loss period but it's worth it imo. Can always get it back quickish, muscle memory etc.

[Khanage]

16/02/09
-------------

AM: Rugby League Fitness

1x 200m jog (warm up)
Dynamic stretching

12x 30m sprint (30s rest inbetween each)

2x 10m hop on one leg, 10m hop on other (40m in total)
2x 20m clap pressup to tuck jump to frog leap (40m in total)
2x 20m sprints

3x walk 50m, sprint 150m (continuous, walk was the rest)

3x the following:
5x clap pressup to tuck jump, 30m sprint.

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

Comments:

Done at 7.45-8.30 this morning.

I always write 'rugby league fitness session'. So I thought i'd write down what we actually do. 150m sprints killed me!

[Khanage]

16/02/09
----------------

PM:
Upper body - 12-15 reps; 60 seconds rest.

A1 - Flat Dumbbell Press x 4
28kgx2x15,15,15,15.

A2 - Seated Cable Row x 4
L15/15x 15,15,15,15.

B1 - DB Shoulder Press x 4
15kgx2x 15,15,15,15.

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

C1 - DB Curls x 4
2x10kgx 12,12,12,12.

C2 - DB Tricep Extension x 4
26kg x 15,15,15,15.

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

Comments:

Massive pump, good workout. A bit gutted because I was db benching thinking they were 2x30kg db's, and it was only when i finished that my mate pointed out that they're 28s. oh well. will do 30's next week, should easily get out 12-15.

[Khanage]

17/02/09
------------------

Cardio:
5k Treadmill run: 25mins.

Lower body - 12-15 reps; 60 seconds rest:

A1 - Leg Press x 4
125kg x 12,12,12,12.

A2 - Stiff legged Deadlift x 4
75kg x 12,12,12,12.

B1 - Leg Extension x 4
Level 18 x 12,12,12,12.

B2 - Leg Curl x 4
Level 18 x 12,12,12,12.

C1 - Seated Calf Raises (30 seconds between sets)
65kg x 12,12,12,12.

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

Comments:

Same as last time doing this really. Run was good, great sweat on. Glad i got it out before uni. Upped the weight from last week too.

Also, im gonna edit the first post of this thread with my currant stats.

[bishbashbosh]

Stop running mofo, you're making me feel guilty.

Are you just playing League at the moment?

[Khanage]

(Original post by bishbashbosh)
Stop running mofo, you're making me feel guilty.

Are you just playing League at the moment?

Haha. Well, we won the league, and the quarter final vs Exeter is on wednesday 25th. If you're near roath park tomorrow around midday you'll see us training! There was gonna be a friendly but we couldent sort one out in time.

Yeah atm i'm just training/playing league, and gymming.

Don't normally do this much running, just trying to accellerate fat loss for the next few weeks, then back to heavy lifting.

[Khanage]

18/02/09
-----------

DAY OFF WEIGHTS

But got rugby training in 2 hours. Nothing to strenuous though i think, don't want injuries before next weeks important match.