WORKOUT #12 (NU ERA)

5 10 2011

6am to 8am.

Two hours.

Two hours to get my butt outta bed, get to the gym, do what I need to do, and get back.

More time, more effort.

STAR JUMPS: 20 reps

SQUATS: 60kg, 6 reps || 120kg, 10 reps, 2 sets

BENCH PRESS: 60kg, 10 reps || 100kg, 6 reps, 3 sets (last two sets spotted on 5th and 6th)

LATERAL PULLDOWN: 105lb, 8 reps, 4 sets

BARBELL SHRUGS: 100kg, 8 reps, 3 sets

MILITARY PRESS: 40kg, 8 reps || 50kg, 6 reps || 50kg, 4 reps || 40kg, 8 reps

CROSS TRAINER: Random Hill, Resistence 13/20, 20 mins

Decided to try something slightly different today. Instead of sit ups, I warmed up with some star jumps and stretches, to see if it would make any difference.

It didn’t.

So, scratch that idea.

Squats were veeeerry hard today, so hard in fact that I could only pull out two sets. I put it down to still recovering from last week.  I definitely wasn’t ready to move to 125kg this week, and I doubt I will be next week either, but we’ll have to see.

I returned to bench press today to see if it had improved somewhat after my 3 and a half weeks of tricep and shoulder work. I don’t think there was any noticeable improvement, which was a bit frustrating. However, on the upside, I talked to a trainer who gave me some good tips about the difference between strength and size training, and also some key things that will help with Bench press. Briefly:

– Strength training involves low reps (4-6) with long breaks. The objective is not to tear as much muscle fiber as possible to gain size, but rather to condition the muscle for lifting heavy. This is, I guess, why power lifters aren’t typically as big as body builders, and body builders are conversely not as strong for their size. So to get my bench up 1RM up, I will have to work with a spotter and do this kind of training.

Explosive training. Power is about explosive energy, so I need to work on pumping weights up as hard and as strong as possible. Press up with claps is apparently a great exercise for supplementing bench press, as it forces you to push as hard as you can do elevate your torso for long enough to clap before you hit the ground again.

I’ve decided that I’m from now on going to do no less than 20 min of cardio every work out (we’ll see how long that lasts). You’ll notice that I’ve switched down from resistence 17 to 13, as it is recommended that medium intensity cardio is better for sculpting than high intensity, as high intensity tends to be more taxing on the muscles.

Overall I felt more depleted than usual after my work out, I think due to it’s length, and I’m liking it. I’m going to try and maintain this sort of intensity and see how I go.

Breakfast

Protein shake + cereal + mandarin

Midmorning

Cereal + banana

Lunch

Banana + orange + yoghurt + fruit & nuts

Late afternoon

Wholegrain toast (two pieces) + cooked fish + protein shake

Dinner

Cooked seasoned Vegetables + chicken + protein shake

Ok so lunch was pretty shocking, but I blame it on the ill-timed meeting at work. Plus, I brought new protein today!

Definitely not as good tasting as Nutrex, but I have a feeling this will work better. It definitely has a better rep anyway. $119 from NZ Muscle on Queen Street! Check it out

Out

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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