Caporegime
Road to recovery
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Caporegime
Cardio today, was rather tough to say the least. Especially after having DOMS from Yesterday's leg training.
30 minutes on the crosstrainer, incline 10 and resistence 8
Followed by 20 minutes on the treadmill at incline 7 and slow pace of 4.
Still made my calves feel it alright.
Next week the resistence goes to 9 on the crosstrainer
30 minutes on the crosstrainer, incline 10 and resistence 8
Followed by 20 minutes on the treadmill at incline 7 and slow pace of 4.
Still made my calves feel it alright.
Next week the resistence goes to 9 on the crosstrainer
Decided to push a little harder today, especially on the farmer's walking.
My forearms felt like tearing half way through those.
Crosstrainer resistence upped again.
I upped the farmers walk to 20kg from last weeks 15kg, I felt that a 1 KG increase weekly was too slow for me.
Grip is getting better anyway and my back felt good as well, especially after the back extensions and stretching.
My forearms felt like tearing half way through those.
Crosstrainer resistence upped again.
Chest press
80kg x10
100kg x10
120kg x5
130kg x5
140kg x10 5 sets
That last set felt like I was powerlifting again.
Chest cable flys
Width 10, depth 9
12.5kg x10 5 sets
Barbell curls
Wide grip
20kg x10 5 sets
Narrow grip
20kg x5 3 sets
15kg x5 2 sets
Farmer's Walk
20kg Per hand
12 lengths of the gym
Back extensions
7kg x10 5 sets
Hanging Knee raises
BW x12 5 sets
Stretches
I upped the farmers walk to 20kg from last weeks 15kg, I felt that a 1 KG increase weekly was too slow for me.
Grip is getting better anyway and my back felt good as well, especially after the back extensions and stretching.
Did really well today, and a guy I know ended up giving me half a tub of TrueMass since he hates the taste. I'll be substiuting it for my post training meal, 630 calories is plenty and easy to drink.
I also weighed in at 72KG today, so I've lost 4KG since starting this thread/journal.
I can say with confidence it's all fat I've lost, as my strength is only going up and up.
Chest today
My forearms have never had such a pump before, they felt like tearing so badly, and my gripped was abysmal, but I loved it
I also weighed in at 72KG today, so I've lost 4KG since starting this thread/journal.
I can say with confidence it's all fat I've lost, as my strength is only going up and up.
Chest today
Crosstrainer 10 minutes
Incline 10, resistence 10
Managed 1 mile in exactly 9 minutes
Very happy, I know it's not running but I've been stuck at 1 mile at 9.5 minutes and this was with an increased resistence as well.
Chest press
80kg x10
100kg x10
130kg x5
150kg x3 ( just to get a feel for it)
150kg x10 5 sets
Chest cable flys
Width 10, depth 9
12.5kg x5
15kg x10 3 sets
12.5kg x10
10kg x10
Barbell Bicep curls
Wide grip
20kg x10 5 sets
Narrow grip
20kg x5 5 sets
Farmers Walk
20kg per hand
12 length of the gym
4 lengths in one set
2 lengths in one set after x4
Back extensions
+8kg x10 5 sets
Hanging Knee raises
BW
12x10 5 sets
Legpress toe presses
130kg x20 3 sets
Stretches
My forearms have never had such a pump before, they felt like tearing so badly, and my gripped was abysmal, but I loved it
It only been about 3 weeks since the last photos but hell here's tthis morning's.
That really much of a difference after only that short amount of time in looks, but my strength and fitness has certainly gone up.
I also realised today that when I move back to my folks' place this weekend the gym there doesn't have anything for back extensions or chinups, I guess I'll just hang from the top of the smith's they have for those.
That really much of a difference after only that short amount of time in looks, but my strength and fitness has certainly gone up.
I also realised today that when I move back to my folks' place this weekend the gym there doesn't have anything for back extensions or chinups, I guess I'll just hang from the top of the smith's they have for those.
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Cardio today
Decided to change things a bit.
I went from one exercise directly into the other, only stopping that once to stretch my calves. They were so pumped and sore haha. What an odd sensation.
Legs tomorrow should be interesting.
Decided to change things a bit.
I went from one exercise directly into the other, only stopping that once to stretch my calves. They were so pumped and sore haha. What an odd sensation.
Legs tomorrow should be interesting.
Leg day today.
Also got an email from MyProtein about some nice bundles they have lately, some of them look rather interesting alright. I'm a bit tempted to get some cheap whey and oats again.
Gone is the two hour training session, managed it all in under 1.5 hours
Cardio tomorrow will be rather interesting.
Also got an email from MyProtein about some nice bundles they have lately, some of them look rather interesting alright. I'm a bit tempted to get some cheap whey and oats again.
Crosstrainer 10 minutes
Incline 10 Resistence 10
Still at 1 mile in 9 minutes
Leg press ( It's gotten very easy lately, silly with it maxing at 170kg )
100kg x10
130kg x10
160kg x5
170kg x12 5 sets
Leg Extensions
90kg x10
110kg x5
130kg x5
140kg x10 5 sets
Standing glute/ham machine
Per leg
50kg x5
65kg x10 5 sets
Leg press/toe presses
140kg x20
CRAMPS right at my last rep when I pushd and held
Had to go do some stretches
130kg x20
140kg x20
Stretches and foam rolling
Gone is the two hour training session, managed it all in under 1.5 hours
Cardio tomorrow will be rather interesting.
Alright, back the my folk's place and now at the little Hotel gym this summer.
The gym is tiny, so I had to double my farmer's walking to get the same length in totals.
Also nothing to do pullups and hanging knee/leg raises with, as the thing they have is far too short. When I hang from it my knees about scrape the plate on the floor it has.
Chest day
The chest press is actually really good, amazing range of motion, you can move each handle idependantly, and they come back enough to be in line with your chest, just like a good bench rep would. So unlike the previous one I used you get a full ROM and it's much tougher
The cable fly machine has no adjust ments, just two bottom clips and two top ones, so the angle used is far wider than the previous one I had.
The seated leg raises aren't very nice on my back though, but they're better than nothing it seems.
As they have a "Graviton Machine", which is bloody useless for anything but dips after you put a heavy plate on the knee rest.
The handles are too low down.
They have a lat pulldown so I can atleast use that on Friday, also a seated hamstring curler, which should be ok on my lower back. Then a normal leg extension machine and dumbells ranging from 2kg to 30kg. Not much, but for the first time ever they have enough for me
There's also a good plate loaded leg press, which is much better than the plate stacked one I used before.
The gym is tiny, so I had to double my farmer's walking to get the same length in totals.
Also nothing to do pullups and hanging knee/leg raises with, as the thing they have is far too short. When I hang from it my knees about scrape the plate on the floor it has.
Chest day
Crosstrainer 10 minutes
No incline setting, resistence 13
1 mile in 60 minutes on it.
Chest press* Goes upto 200kg in 10kg plates.
80kg x10
100kg x10 5 sets
70kg x5
Chest cables flys
Super wide
7.5kg x8
5kg x12 5 sets
NEED CHALK, the handles are smooth plastic and hands slip a lot.
Barbell Bicep curls
Wide grip
22kg x10 3 sets ( 12kg olympic bar + 2x 5kg )
19.5kg x10 2 sets ( 12kg olympic bar + 2x 2.5 kg + 2x 1.25kg )
Narrow grip
19.5kg x5 5 sets
Farmer's Walk
22kg dumbell per hand
26 lengths
1 set of 6
5 sets of 4
NO back extensions
Seated Leg raises
BW
12 x5 sets
Plate loaded leg press toe presses
60kg x20 3 sets
Stretches
The chest press is actually really good, amazing range of motion, you can move each handle idependantly, and they come back enough to be in line with your chest, just like a good bench rep would. So unlike the previous one I used you get a full ROM and it's much tougher
The cable fly machine has no adjust ments, just two bottom clips and two top ones, so the angle used is far wider than the previous one I had.
The seated leg raises aren't very nice on my back though, but they're better than nothing it seems.
As they have a "Graviton Machine", which is bloody useless for anything but dips after you put a heavy plate on the knee rest.
The handles are too low down.
They have a lat pulldown so I can atleast use that on Friday, also a seated hamstring curler, which should be ok on my lower back. Then a normal leg extension machine and dumbells ranging from 2kg to 30kg. Not much, but for the first time ever they have enough for me
There's also a good plate loaded leg press, which is much better than the plate stacked one I used before.
I actually tried, I was too short so got a bench to stand up it. My hands are too small to get a proper grip on it, then I got a warming as we're not allowed to do it.
Apparently someone else got banned from the Hotel for doing it a lot, I'll try again Friday when I guy I know there is working.
Although I should really get some chalk as well.
Apparently someone else got banned from the Hotel for doing it a lot, I'll try again Friday when I guy I know there is working.
Although I should really get some chalk as well.