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Author Topic: Iron and order  (Read 37801 times)
csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #90 on: July 31, 2016, 12:55:30 PM »

Today

7am - Swimming session - sprints (50m, 100m and 2x200)  totalling 1000m in all.

Weights
Flat bench
110kg x 6 6 6 6 6

Pull ups
22.5kg x 9 9 9

Bb Squat atg
130kg x 9 9
150kg x 20

+arms

Cgbp 100kg x  7 7 7

Bb curl
60kg x 6 6 7

+abs

Decent workout. I felt the need to push squats today - not a bad effort!


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Toby
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Posts: 7379


Always give your best


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« Reply #91 on: July 31, 2016, 01:01:34 PM »

BB squat, atg, 20 reps, 150kg. FFS!! I give up lol! Beast!
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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #92 on: August 05, 2016, 01:20:24 PM »

Fancied a change of training this week..

Tuesday - back and bis


Machine pulldown 4 sets (60s)
Full block x 15 15 15 15

Rack pulls 4 sets 5 (2 mins)
180kg x 5 5 5 5

Bb shrugs 3 sets 12 (60s)
150kg x 12 12 12

Bb rows 3 set 12 (90s)
110kg x 12 12 10

Wide underhand Chins 3 sets 8 (60s)
Bw x 10 10 10

Pull ups  normal (60s)
Bw x 8 7  7

Incline db curl 3 sets 12 (45s)
12.5kg x 12 12 14

Preacher curl 3 sets 12 (60s)
12.5kg x 12 12 14

Yesterday - chest shoulders and triceps

Incline bench 4x6-8 (2 mins)
100kg x 8 8 8 8

Floor press 4x5 (2 mins)
110kg x 5
115kg x 5 5
120kg x 3

Standing military press 3x6 -8 (2 mins)
60kg x 10
70kg x 7 6

 Db side Lateral raise (60s)
12.5kg x 12 1212

Db rear raise 30s
12.5kg x 12 12 12

Pulldowns (60s)
Full block x 15 15 12 12

Feeling full at the moment - extra protein and carbs!!

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SCOTTGALTON
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Posts: 6590


Bulkpowders code SG39238 FOR 5 OFF YOUR ORDER


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« Reply #93 on: August 05, 2016, 01:22:05 PM »

Your a beast mate Grin
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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #94 on: August 07, 2016, 03:45:58 PM »

Yesterday

Arms  (AM session)

Incline close grip rack bench (2 mins)
100kg x 6 6 6 6

Ez bar behind head press (90s)
52.5kg x 6 6 6 6 (30s)

Chin upsl (60s)
25kg x 6 6 6 6

Bb close curl (90s)
50kg x 6 6 6 6 (30s)

PM - 7.5 mile run with my best man. As I've said before, my best mate is training for iron man, so I joined him on this run. He normally runs sub 7 minute miles, and me, well 8 minutes +.. Yesterday, he was practising his transitioning so he ended up doing a 115 mile cycle and then run with me straight after.. I was pace maker for a while but he pulled away right at the end, finishing about 20 seconds before me - 8.31 minute mile pace.

Today - legs

TL day 2 legs

Bb ATG squats 3x8 (90s)
150kg x 8 8 8

Parallel Close squats 3x12 (30s)
117.5kg x 12 12 12

Leg curl 3x15 (60s after end)
3 block x 15 15 15

Bb wide lunge 3x12 (60s) (hams)
75kg x 12 12 12

Leg extension (60s)
3 block x 20 20 20

Standing.calf raise
27.5kg x 6 sets 15

Ab circuit

Decent session- The extra cardio I've been doing has definitely been paying off.

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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #95 on: August 09, 2016, 09:04:29 PM »

Today - back and biceps


Machine pulldown 4 sets (60s)
Full block x 15 15 15 17

Rack pulls 4 sets 5 (2 mins)
180kg x 6 6 6 8 (easy)

Bb shrugs 3 sets 12 (60s)
150kg x 12 12 13

Bb rows 3 set 12 (90s)
110kg x 12 12 12

Wide underhand Chins 3 sets 8 (60s)
Bw x 10 10 12

Pull ups  normal (60s)
Bw x 10 10 8

Incline db curl 3 sets 12 (45s)
12.5kg x 12 12 15

Preacher curl 3 sets 12 (60s)
12.5kg x 12 12 18
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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #96 on: August 14, 2016, 01:32:47 PM »

Yesterday

Did a 5 mile run and averaged a 7'45 minute pace which I felt comfortable with.

Today

Swimming session - did a mile in a leisurely pace, so jusy over 40 minutes.

Legs

Bb ATG squats 3x8 (90s)
155kg x 8 8 8 (ok)

Parallel Close squats 3x12 (30s)
120kg x 12 12 12

Leg curl 3x15 (60s after end)
3 block x 15 15 16

Bb wide lunge 3x12 (60s) (hams)
77.5kg x 12 12 12

Leg extension (60s)
3 block x 20 20 21

Standing.calf raise
28.75kg x 6 sets 15

+arms *didn't do on sat*

Chin ups (60s)
26.25kg x 6 6 6 6 6 6

Ez bar press (30s)
52.5kg x 6 6 6 6 6 6

Ab circuit

Decent workout - looks easy on paper but was taxing! Cool
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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #97 on: August 25, 2016, 01:35:48 PM »

Just popping in to give my last update as an unmarried man.

The biggest stage of my life, my wedding, awaits me on Saturday 27 August. Then I fly to Mexico on 1 September for my honeymoon.

I'll keep training up until this point but nothing special.

I'll be back with a new routine on my return.

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SuperplexSteve
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Posts: 435



« Reply #98 on: August 25, 2016, 02:08:16 PM »

Once again, congratulations Chris.  Enjoy your wedding and honeymoon.
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K_Dogs
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Posts: 2008


DOMS makes you feel alive....


« Reply #99 on: August 25, 2016, 03:01:16 PM »

Best of luck for the wedding and honeymoon  Smiley
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SuperSi
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Posts: 3202



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« Reply #100 on: August 25, 2016, 04:45:29 PM »

Congratulations, Chris. Enjoy your wedding and honeymoon. Smiley
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felix
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Posts: 4361



« Reply #101 on: August 28, 2016, 08:49:19 PM »

Congratulations Chris enjoy your honeymoon.
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