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Old 07-25-2012, 02:40 AM   #11
ravimolasaria
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great numbers to restart ... welcome back Gaz ...
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Old 07-25-2012, 07:15 AM   #12
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HIIT

Nothing fancy, 5 x 2mins run @ 11.5kph, 2 mins walk @ 6kph
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Old 07-25-2012, 10:43 AM   #13
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Quote:
Originally Posted by Gaz6682 View Post
HIIT

Nothing fancy, 5 x 2mins run @ 11.5kph, 2 mins walk @ 6kph
^ Easy for you to say.
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Old 07-27-2012, 02:16 AM   #14
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Back, Shoulders and Traps Hypertrophy

A. DB Shoulder Press

17.5Kg x 10
17.5Kg x 10
17.5Kg x 9

B. DB Front Raise

7.5Kg x 8
7.5Kg x 8
7.5Kg x 8

A. 1A DB Row

32.5Kg x 10
32.5Kg x 10
32.5Kg x 10

B. DB Lat Raise

7.5Kg x 8
7.5Kg x 8
7.5Kg x 8

A. Lat Pulldown

65Kg x 10
65Kg x 8

B. DB Shrug

40Kg x 15
40Kg x 12

A. CG Lat Pulldown

55Kg x 10
55Kg x 8

B. Upright Row

30Kg x 10
30Kg x 8

Straight Arm Pulldown

45Kg x 12
50Kg x 10
50Kg x 10

Short and intense this one, I was totally smoked during the last superset. I actually enjoy it tho in a sick sort of way.
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Old 07-27-2012, 07:48 AM   #15
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Quote:
Originally Posted by Gaz6682 View Post
Short and intense this one, I was totally smoked during the last superset. I actually enjoy it tho in a sick sort of way.
Short
Awesome session.
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Old 07-27-2012, 09:07 PM   #16
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Great work Gaz! Strong and long.
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Old 07-27-2012, 11:03 PM   #17
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You are sick!

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Old 07-28-2012, 02:08 AM   #18
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Nice work G man.

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Old 07-30-2012, 02:21 AM   #19
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Thanks a lot fellas, it's only short as in time. Takes about 40-45mins for this session due to being almost entirely supersets.

Here's last nights.

Legs Hypertrophy

Front Squat

60Kg x 10
60Kg x 10
60Kg x 10
60Kg x 10
60Kg x 10

Kettlebell Lunge

12Kg x 8 per side
12Kg x 8 per side
12Kg x 8 per side

Leg Extension

20Kg x 10
20Kg x 10

Leg Curl

75Kg x 8
75Kg x 8
75Kg x 8
75Kg x 8

BB Calf Raise

80Kg x 20
80Kg x 20
80Kg x 20
80Kg x 16
80Kg x 17

Crunch Machine

50Kg x 10
50Kg x 10
50Kg x 10

I put lunges in instead of leg extensions but I felt a fair amount of pain in my knee so I went back to extensions for the last two sets. Front squats felt good tho, no pain there at all. I really feel the added depth to both my squats is taking stress off the knees a la Rippetoe.

Upper body power tonight. No-nonsesne session, Bench, BB Row and M-Press 5 x 5 and BB Shrug 5 x 8. Looking forward to it.
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Old 07-30-2012, 07:32 AM   #20
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Cardio

Interval Training

8 x 400m w/200m rests 12kph/5.5kph

Ran the 2nd 200 of the last two at 13kph. Saw Jesus, nearly fainted, went outside and lay on the grass in the rain. Cardio sucks.
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