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- Thread starter Gazhole
- Start date
Two PRs! GHRs and Bench on monday
shit man, my bad...didn't see the bench PR. nice job with that then!
I may just start following your journal on the other site......but I really like this thread! I think I am in love with the Gaz!
Thats right, no-one can get enough of the 'hole
shit man, my bad...didn't see the bench PR. nice job with that then!
Its alright, haha. Thankyou, sir
Warmup - Activation
Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12
Warmup - Dynamic Flexibility
Standing Knee Raise - 1x12 Per Leg
Inch Worms - 1x5
Standing Side Bends - 1x12 Per Side
Butt Kickers - 1x12 Per Leg
Sitting Front Bends - 1x12
Shoulder Circles - 1x12 Per Arm Per Direction
Workout - PHASE 3: Conditioning (UPPER)
1a) Single Arm Floor Press - 14, 14 (Per Arm) @ x2 30KG / 66lbs DBs (1:00 RI)
1b) T-Bar Rows - 14, 14 @ 40KG / 88lbs BB (1:00 RI)
2a) Overhead Press - 14, 14 @ 35KG / 77lbs BB (1:00 RI)
2b) Unsupported DB Rows - 14, 14 (Per Arm) @ x1 18KG / 39.6lbs DB (1:00 RI)
Warmdown - Mobility
As - 2x12 (10sec RI)
Hip Circles - 2x30 (10sec RI)
Ankle Mobility - 2x12 per leg (10sec RI)
Side Lunge Stretches - 2x12 per side (10sec RI)
Warmdown - Static Stretching
Neck
Traps
Back
Tris
Shoulders
Chest
Biceps
Hams
Quads
Calves
x30sec per hold per side/arm/leg if applicable.
Core Work
Reverse Crunches - 2x20 @ 20sec rest
30sec rest
Side Planks - 1x30sec (per side)
TOTAL GYM TIME = 60 mins
***
Once again, another 60 minute fuckgazup-a-thon, haha. Was really beat after this one. Floor presses were tough as hell, and supersetted with those rows it was even worse.
The second superset wasnt much better. I felt incredibly sick after that. The weights part probably only took about 30 minutes im guessing, so i really packed it in today. 8 sets has never been so tough...
Everything went well, i hit all my marks, and really pushed myself this time. I also managed to do a lot of rowing without my back being a problem, so thats a big fucking relief for me.
Lets see how it holds out next week.
Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12
Warmup - Dynamic Flexibility
Standing Knee Raise - 1x12 Per Leg
Inch Worms - 1x5
Standing Side Bends - 1x12 Per Side
Butt Kickers - 1x12 Per Leg
Sitting Front Bends - 1x12
Shoulder Circles - 1x12 Per Arm Per Direction
Workout - PHASE 3: Conditioning (UPPER)
1a) Single Arm Floor Press - 14, 14 (Per Arm) @ x2 30KG / 66lbs DBs (1:00 RI)
1b) T-Bar Rows - 14, 14 @ 40KG / 88lbs BB (1:00 RI)
2a) Overhead Press - 14, 14 @ 35KG / 77lbs BB (1:00 RI)
2b) Unsupported DB Rows - 14, 14 (Per Arm) @ x1 18KG / 39.6lbs DB (1:00 RI)
Warmdown - Mobility
As - 2x12 (10sec RI)
Hip Circles - 2x30 (10sec RI)
Ankle Mobility - 2x12 per leg (10sec RI)
Side Lunge Stretches - 2x12 per side (10sec RI)
Warmdown - Static Stretching
Neck
Traps
Back
Tris
Shoulders
Chest
Biceps
Hams
Quads
Calves
x30sec per hold per side/arm/leg if applicable.
Core Work
Reverse Crunches - 2x20 @ 20sec rest
30sec rest
Side Planks - 1x30sec (per side)
TOTAL GYM TIME = 60 mins
***
Once again, another 60 minute fuckgazup-a-thon, haha. Was really beat after this one. Floor presses were tough as hell, and supersetted with those rows it was even worse.
The second superset wasnt much better. I felt incredibly sick after that. The weights part probably only took about 30 minutes im guessing, so i really packed it in today. 8 sets has never been so tough...
Everything went well, i hit all my marks, and really pushed myself this time. I also managed to do a lot of rowing without my back being a problem, so thats a big fucking relief for me.
Lets see how it holds out next week.
nice workout Gazhole! really like those T-bars next routine I'm definitely throwing them in. I like the upper/lower split too, going to try one myself next time around.
next routine I'm definitely throwing them in. I like the upper/lower split too, going to try one myself next time around.
You're kicking ass.
nice workout Gazhole! really like those T-bars
Thanks man
Yeah, i dont do Tbars very often but i quite liked them. May have to start doing them more often!
What split are you doing at the moment? Push/Pull/Legs?
Upper/Lower is a solid split. Definitely worth a try. I cycle programs with that split and Full Body, both give results but both are still really different. Tough in different ways too
.Hows the training going?
You're kicking ass.
cheers WB! Im glad things are starting to pick up again (touch wood!), i hate it when everything fucks up at once and puts a boulder in your way.Really getting pumped up for the next phase, i cant wait to start setting some new PRs. Im itching to Deadlift again. Its gonna be awesome.
Hows your stuff going at the moment?
I like your new sig btw. 
Thanks man
Yeah, i dont do Tbars very often but i quite liked them. May have to start doing them more often!
What split are you doing at the moment? Push/Pull/Legs?
Upper/Lower is a solid split. Definitely worth a try. I cycle programs with that split and Full Body, both give results but both are still really different. Tough in different ways too
Hows the training going?
right now I am doing a vertical push-pull/legs and core/horizontal push-pull. I really like it too, but I'm looking forward to trying the upper/lower.
training didn't happen today. I was away for the weekend, and thought I'd be home in time today for it, but I wasn't. I hate when I don't get to the gym, I get irritated, I told my mom that and she was like "yeah I thought you seemed a little annoyed today." definitely hitting it tomorrow though!
katt
Registered
Hi Gaz.... Just dropping by to say hi!
I like your new sig btw.
Haha, thanks dude. Im on an Arnold spree atm, reading a biography about him called "Fantastic" and watched The Terminator last night. Im pumped up!
Haha, dont worry about missing a day. As long as you do the workout you missed when you go next its fine. I dont plan my schedule too tightly anymore anyway, im too busy. Im getting to the stage where all the exercises i choose are on the fly aswell, just adhering to the program template.
So - again - ive had to skip training. Back. Again.
This is really annoying me. I may have to go and see a specialist. Im doing the stretching, im taking the training easy, i took over a week off, im trying to sit better...
Sigh.
This is really annoying me. I may have to go and see a specialist. Im doing the stretching, im taking the training easy, i took over a week off, im trying to sit better...
Sigh.
katt
Registered
It's good your taking some time off - the back is nothing to fool with
Very true. I just get so frustrated with this stuff, yknow? I have been back like a WEEK and already its playing up again.
katt
Registered
Probably a good idea to see a specialist, to find out exactly what's going on. It's frustrating, but what's more frustrating - Taking time off or not ever being able to workout again because of a screwed up back?
take care of the back man..you should go see someone about it. when my legs started to get really bad, I thought I needed new orthodics. went to the sports medicine doctor at my school, found out I had mild stress fractures. I say mild because they weren't completely fractured but he said if I kept running on them, play basketball, skipping rope I'd be out 3-4+ months. you don't want something bad to happen to your back, or you'll be out longer than a week.
yeah, what Katt said...she beat me to it prett much lol
lol
You guys are right, of course. Im not an idiot to keep scratching at an open sore in hopes of it just magically going away.
I know a guy whos good with these things. He sorted out my girlfriend's arm when she messed it up (bad posture + playing violin a lot = really messed up back and elbow position) so i may go and see him. He's got a practice about 30 miles away, so thats fine really.
Getting a new car on the weekend too! My first car all to myself
Having a night of Patriotism it seems. Feel really buoyed up ready to war against the English with swords and that...
Too bad im a good few hundred years late
Still. At least i can take solace in the fact that our national anthem, and language in general, looks like it belongs in a JRR Tolkien novel:
Hen Wlad Fy Nhadau
Mae hen wlad fy nhadau yn annwyl i mi,
Gwlad beirdd a chantorion, enwogion o fri;
Ei gwrol ryfelwyr, gwladgarwyr tra mâd,
Dros ryddid collasant eu gwaed.
Gwlad, gwlad, pleidiol wyf i'm gwlad.
Tra môr yn fur i'r bur hoff bau,
O bydded i'r hen iaith barhau.
Hen Gymru fynyddig, paradwys y bardd,
Pob dyffryn, pob clogwyn, i'm golwg sydd hardd;
Trwy deimlad gwladgarol, mor swynol yw si
Ei nentydd, afonydd, i mi.
Os treisiodd y gelyn fy ngwlad tan ei droed,
Mae hen iaith y Cymry mor fyw ag erioed,
Ni luddiwyd yr awen gan erchyll law brad,
Na thelyn berseiniol fy ngwlad.
Its this part that cracks me up : "Ei gwrol ryfelwyr, gwladgarwyr tra mâd" thats really fucking hard to say.
Too bad im a good few hundred years late
Still. At least i can take solace in the fact that our national anthem, and language in general, looks like it belongs in a JRR Tolkien novel:
Hen Wlad Fy Nhadau
Mae hen wlad fy nhadau yn annwyl i mi,
Gwlad beirdd a chantorion, enwogion o fri;
Ei gwrol ryfelwyr, gwladgarwyr tra mâd,
Dros ryddid collasant eu gwaed.
Gwlad, gwlad, pleidiol wyf i'm gwlad.
Tra môr yn fur i'r bur hoff bau,
O bydded i'r hen iaith barhau.
Hen Gymru fynyddig, paradwys y bardd,
Pob dyffryn, pob clogwyn, i'm golwg sydd hardd;
Trwy deimlad gwladgarol, mor swynol yw si
Ei nentydd, afonydd, i mi.
Os treisiodd y gelyn fy ngwlad tan ei droed,
Mae hen iaith y Cymry mor fyw ag erioed,
Ni luddiwyd yr awen gan erchyll law brad,
Na thelyn berseiniol fy ngwlad.
Its this part that cracks me up : "Ei gwrol ryfelwyr, gwladgarwyr tra mâd" thats really fucking hard to say.
- Joined
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- Age
- 52
- Location
- In a van, down by the river...
Getting a new car on the weekend too! My first car all to myself
Are you gonna post any pics of it?
Yeah, for sure! Its nothing special in a car sense, but my Grampa (grandfather) left it to me after he passed away about this time last year. The first person im going to visit with it is him, i havent gone to see him after the funeral yet...
But on a lighter note, ill post some cheesy pics of me posing on it
Hows life, DOMS?
Like that?
Alright, but i don't think my bikini will fit me anymore...
