A new stage of the journey

Todays workout

Squat
2 X 6 @ 100 kg
4 @ 120 kg

Leg Press 3 X 10 @ 400 kg

Lunges on bosu 3 sets 10 kg weights

Bench press

3 X the following @ 40 kg

5 full, 5 top, 5 bottom, 5 full
last set with pauses between each to thoroughly wook the muscles

Deadlift

3 X 6 @ 80 kg

wrist curls 3 X 10 @ 20 kg
reverse wrist curls 3 X 10 @ 15 kg

3 X 10 seated row 40 kg

DB Flys 3 X 10 @ 12.5 kg

Hand gripper 3 X 10 each hand

Full stretching routine

15 minute break

1 hour Fit mix class today consisting of (Different every class)

3 Pump tracks
4 Spin Tracks
tricep pushups
situps
stair runs
1-10s (Round Kick 55 total each leg)
situps and stair run after each leg and each of partners leg
Speed punch drill
More Pushups
Planks
Planks with twist

Stretch

drive for shopping then 5 k walk in 33c (91F) heat

back to the gym again tomorrow :)
 
Those fit mix classes sound great. I would love to have a class like that at my gym. We just have "trendy" classes which are sort of annoying and not really an informative, well balanced work out. Except the spinning class, which is like spin hell with weights.

I wish it was that warm where I live! I'm so jealous! Good luck with your training, your workouts look amazing!
 
Another hot day again today, feeling ok after my worlout and considering going to do the thai class tonight

Todays Workout

Warmup 5 minutes treadmill

Stretches - full routine

Core Stability exercises

Decline crunches (26,26,26)
supine side bends (3 X 12)
Bosu crunches (3 X 12)
Bosu crunches with medicine ball (3 X 12)

Shoulder Strength

Body Blade (Vertical and Horizontal)
Supine DB Alphabets (8 kg DB)
Cable Shoulder Rotations (rotator cuff exercise)

10 minute rest

1 hour Kickboxing Class
 
I can't sleep tonight but having just spen't a lot of money on lifting equipment i am likely to be on edge till it arives in a few weeks from the US

I am sooo looking forward to getting my bench shirt, I have been competing RAW against the other lifters in the federation who wear single ply shirts so i hope to be able to kick some serious butt when i learn how to 1. get the damn thing on and 2. learn how to use it to the best effect. it will also help to prevent injury in my unstable right shoulder.

this is the shirt i have ordered plus a few other things including an erector shirt and a new squat suit.
 
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Trusylver said:
Great to see ya MJ - I have just started getting in comp mode for my training to get ready for state titles in april and if all goes to plan then nationals a couple of months after that. I want to go one better than this year not just State Powerlifting Champion in my Division but I want to be Australian Champion in my division. my best chance is in Bench press only (Australian Bench Press championships) but working hard to nail all three lifts for the Powerlifting championships.



My youngest was overjoyed yesterday, he is now ready to grade on the next grading day for his MMA after having dropped back to a white belt from green after moving up an age division and he earned a new merit badge for his Gi.
Click to expand...

WOw, you do have some goals set with the upcoming years competitions! Good for you. You can win 1st! I know it!!

Congrats for you son! You're talking about martial arts, right? Glad to see him in a new division making his way up.
 
Thanks for dropping in MJ, yep lots of goals including dropping down a weight division.

Goals should be

Specific
Measurable
Achievable
Realistic
Timely

I failed to get into the gym yesterday, has the plumber here installing a new tap and the heat was ferocious 39c (102F) with high humidity making thins awfully uncomfortable.

will be heading into the gym later this morning, done a weight check yesterday and was down 1kg but at the moment my weight goal is not looking to SMART.
 
Trusylver said:
Thanks for dropping in MJ, yep lots of goals including dropping down a weight division.

Goals should be

Specific
Measurable
Achievable
Realistic
Timely

I failed to get into the gym yesterday, has the plumber here installing a new tap and the heat was ferocious 39c (102F) with high humidity making thins awfully uncomfortable.

will be heading into the gym later this morning, done a weight check yesterday and was down 1kg but at the moment my weight goal is not looking to SMART.
Click to expand...

Good explaination of what goals should be! Also, from the looks of things in here... training is going very well, so don't sweat the missed day! I'm sure you'll make up for it! :)
 
i am still spitting chips over busting my lifting belt the other day (the damn thing blew out and snapped the heavy metal lever buckle :( ) it will be about a month before my new one arives from the states. I am getting a baby pink one :)

today was scheduled as an abs day and without a belt i could not swap it for the heavy day i missed yesterday

Warmup 5 minutes climbing machine

Stretches - full routine

Core Stability exercises

Decline crunches (30,24,22)
supine side bends (3 X 12)
Bosu crunches (3 X 30)
Bosu crunches with medicine ball (3 X 30)

my eldest son was given the task by my coach to throw the medicine ball at my head each time i reached the bottom of the crunch and from all different angles to work my obliques as well as Rectus Abdominis muscle. they both got a good laugh when i fell of the bosu on the last set after my son threw the ball too high and as i caught it above my head it put me on my arse lol.

Shoulder Strength

Body Blade (Vertical and Horizontal)
Supine DB Alphabets (8 kg DB)
Cable Shoulder Rotations (rotator cuff exercise)
 
Almost forgot to mention my coach is going to add pistol squats and a few other single leg exercises to my training untill my new belt arrives.
 
Trusylver said:
my eldest son was given the task by my coach to throw the medicine ball at my head each time i reached the bottom of the crunch and from all different angles to work my obliques as well as Rectus Abdominis muscle. they both got a good laugh when i fell of the bosu on the last set after my son threw the ball too high and as i caught it above my head it put me on my arse lol.
Click to expand...

Every son's dream. Well, at least every young son. :smilielol5:
 
Todays Workout

5 minute climbing machine (Warmup)

Squat 3 sets
leg press 3 sets
Pistol squats 6 sets of 3 each leg
Lunges (bosu)
Medicine ball crunches (were not on my program but my son had fun again)
Bench Press 3 sets + 1 Heavy set
Deadlift 3 sets
Incline DB Bench press 3 sets
DB rows 3 sets

Treadmill 30 minutes walking and running
 
Your workouts look amazing as usual :) its nice that your coach was able to get your sons involved in the work to- probably makes them feel pretty good. Keep up the good work, and hope you get your baby pink(cute!!) lifting belt soon!
 
What is a pistol squat? Sounds super fierce. I love doing BOSU lunges because I feel it all over even days after (if I really push myself). Your workouts sound great, I think I'll incorporate some of those workouts into my leg and arm days.

Glad you and your son are having fun together, it sounds like a blast!
 
Pistol squats are 1 leg squats and yesterday was the first day i have had them on my progam. they are TOUGH





i think steve was also discussing them in a leg thread in the exercise section

my eldest enjoys going to the gym and is learning quickly how to do most exercises with light free weights with good form which can only be a benefit to him as he gets older.

Today is abs and shoulder work (my 2 weak areas).
 
made it to the gym this morning,

Warmup 10 minutes cross trainer

Stretches - full routine

Core Stability exercises

Decline crunches (40,35,30)
supine side bends (3 X 12)
Bosu crunches (3 X 30)
Bosu crunches with medicine ball (3 X 30)

Shoulder Strength

Body Blade (Vertical and Horizontal)
Supine DB Alphabets (8 kg DB)
Cable Shoulder Rotations (rotator cuff exercise)

last day of normal gym hours, the gym will have restricted hours untill new year.
 
Hiyas, been meaning to stop by!

I tried pistol squats the other day(not trying to incorporate into my workout my one friend was with us and was doing them, I think my knee bent a little before i lost my balance) Those things are riduclous.

Its amazing how intense training can get. Shirts made just for Bench presses. I never even knew such things existed let alone that they are functional.
 
Those pistol squats look great, and I might try to do some when I get back from this ankle injury! Thanks for posting the link.

Those shirts are nuts, loved reading about them. I never knew that there was so much science involved with them. I work out at a World's Gym, a big bodybuilder gym, and I see the guys in those shirts but I really never understood the big deal about them until I read that story. Sounds awesome, I bet you are excited to get yours!

Keep up the great work!
 
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