General Workouts

shodan

Fancied a change today so whole I only had time for a quick session, I decided to do some barbell complexes...

[ ] Deadlifts
[ ] Rows
[ ] Front squat
[ ] OHP
[ ] Back squat
[ ] Good Mornings

Did 2 rounds with 30kg then last round with 40kg.

Very good workout. @reiteration you would like this one!

reiteration

looks good... going away tomorrow... but fancy doing a short kettlebell work later on

shodan

Stick a cheeky 12kg kettlebell in your missus hand luggage...[emoji39][emoji16]

shodan

Following a bit of a greedy blow out weekend of take aways and beer, I put on 1.1kg!
So yesterday I decided to beast myself.. started off with barbell complex.
One round is 6 reps without putting the barbell down or letting go of it.
Deadlifts into rows, front squat, overhead press, back squat into good mornings. 6 of each then rest for 2 mins.
Round one was to heavy at 40kg. The next 3 rounds were at 30kg.
An absolute killer!

After this was the below..
                                                                               

After that, Jacuzzi, sauna and Steam room then off to work!

shodan

Another season this morning before work...
Shoulder session..
                                                                               

After this was the barbell complexes again.
30kg, 6 exercises, 2 min rest, 5 rounds.
Deadlift into
Rows into
Front squats into
Overhead press into
Back squats into
Good mornings.

After the third round, my wrists felt like they were going to snap and splinter on the front squats and I can't get the form right,  be upright enough and my front deltoids take all the weight (which ruins then for the OHP) so I decided to take them out and replace them with back squats. I try to adjust them so my feet are closer together and parallel so they hit the quads more and get a different response to my normal squat position.

Managed the 5 rounds, had a couple of mins rest then knocked out 2x10 bicep curls with the barbell at 30kg as a finisher.

My diet might not be the best and my training may not have the frequency and consistency I'd like, but I don't think my intensity and science led training compromises me at all.
For me the barbell complexes are about fat burning, the other stuff is to build a little muscle.
At the moment, this is my motivation. 70% fat loss and 30% muscle growth.
As a bonus I'm also getting a lot of exposure to other techniques and moves etc that I wasn't getting on there's 5x5 and finding out what I enjoy and what I don't.

reiteration

yeah, had a lazy week last week - walking a bit, and eating and drinking too much... had a hard session at kettlebells on monday night, and as a result did a 25 minute session last night in the blistering heat (but in the shade) with my 24kg baby... snatches, cleans, tried a few presses haha, swings, high swings etc... was good...

shodan

Not updated for a while..
Anyway, fancied a change so went to the gym yesterday evening. Started about 9.15pm
Whole thing was a complete disaster!
I'm definitely better off training in the morning.
Started out with wide grip pull ups, after which my forearms and grip strength were wrecked! Made everything else so much harder.
Realised halfway through that I was starving because I'd not had dinner then at the end of the workout I was on the Boditrax machine when i suffered from blood pooling, came over light headed and thought I was going to throw up. Complete green out, absolutely horrible. Luckily i had some food in my bag.
That aside, boditrax shows everything is going in the right direction, muscle mass is increasing, fat mass decreasing, bones getting denser, BMR going up, metabolic age going down, hydration spot on etc etc.

This was my brief but tough workout. Excuse the handwriting, my hands were shaking like a sh*tting dog!

reiteration

ouch...hate it when that happens... few months back this lad came to kettlebell class - had nothing to eat all day (apart from breakfast) and wore a big hoody top too... mind the warm up was hard and included 75 pressups... and to be fair he did most of them, but sadly that's about all he did - went otuside and puked up - did a few attempts of a few more exercises then went home... he came back the next week and was better...

but he hasn't been back since - and i've never even seen him at the gym either

me, I'm not a morning person at all...tho, have done some bootcamp sessions in the past at 10am of a saturday...

but had a good leg session last night, and equalled my best time on the treadmill for 5km at 35:33... tho, a colleague runs this outside at lunchtime and knocks 10 minutes off that time, and at the end of the run i was upping the speed and ended up running at 13kph for the last .05kh...! and this was after upping the speed from 9kph in steady increments... not sure what's going on there..!

shodan

You still running home at the end of leg day?

reiteration

well, had a spell of bad weather so started using the treadmill instead (and continue to do so)...seems easier mentally too...

tho, people do say you can lose the gains by doing this, but I neck down a load of BCAA caps before and after sessions...