What exercise did you do today?
Hey Xfudbar, what are your current stats and goals mate? That’s a pretty big workout in terms of total reps, I would be bored shitless halfway through that even when I was total gym rat. Would depend on your goals but for mine when I was in the gym I would lift heavier and less reps and sets and exercise variations. You can hit your back with lat pulls downs, seated cable rows, bent over bar bell rows and stiff deads at 4 sets of 10 each and be done inside of 35 mins and hit everything in your back.
The again your other posts look crossfittish so maybe you’re doing a more GPP style of training however that last workout looks like back day in a 4-5 day split.
Went for a 4.5km SUP yesterday arvo, had a 2.5km walk with the girlfriend this morning as well but damn I was tired. I’m trying not to drink till the end of February, last week I demolished close to 6 JB and cokes a night with a blowout on Thursday and Saturday nights at Braza with a bunch of Coronas on top of the Jimmies. The previous few weeks haven’t been to different either, the saving grace in terms of fitness is the amount of exercise I have been doing surfing, SUPing and walking. Finally accepted the knowledge in the back of my mind that 2 steps forward 1.75 steps back approach is wasting my time and effort.
Another reason for the abstinence is the fact that as a fairly impatient person with a temper, being permanently hungover and tired does not make me an easy person to live with, my tolerance for hearing about my girls work dramas is apparently not up to scratch at present. Wow that would make a great profile for a dating site, perhaps one named http://www.alco holicar5eh oleboy friendfin der.com
Hey guys,
Me: 179cm/5"11, currently weighing 83.5kg with abt 18.5% body fat according to my electronic scales.
Not entirely sure what I want to do/goals are yet. At this stage, my general goal is to get sub 80kg with maybe 10-12.5% body fat.
I will also be taking on Tough Mudder when it comes to the Sunshine Coast on August 17th which is also 3 days after I come back from NZ…whooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo!!!
I play grid iron up here in Brisbane as a DB (mainly Safety, both Strong and Free). So my main focus of training will be geared towards that. Our GQ season starts August/September with preseason training generally starting 10 weeks before then (say May/June). I’ve previously played 2 full seasons, with last season being cut short due to work committments (this year would be more 4th).
I generally do a Back/Biceps, Legs, Chest/Triceps, Shoulders/Deadlifts split with some cardio (ie. Stationary Bike) and core (leg raises/planks etc). But you’re correct in that my general aim is general fitness rather than anything in specific. I like doing plyometric exercises as I reckon they’re good for both general fitness and general sports specific. (Box squats, flying romans, tuck jumps etc).
I do quite a bit of travelling for work, and have recently been up in Townsville (for 2 weeks there, 1 week back in Brisbane).
The cross fit type exercises I’ve done are generally because I don’t have access to gym equipment and are done in my motel/hotel room. I have another stint up there starting next week, and hopefully (fingers crossed) after that I will be home in Brisbane for a good chunk of time.
My workout yesterday literally took under an hour, and that’s including the 15min bike ride. When I was younger (currently 25, so I’m talking when I was 18-20yrs old) I would do 2 hour gym sessions which I really can’t be bothered doing anymore (get bored shitless as you would say). So these days, I’m just trying to get back into a regular habit/routine by hitting the gym/working out more regularly in 30min-1hr stints.
I’m also planning in about a month’s time to start adding hill sprints/agility/speed workouts in between gym sessions, maybe twice a week. This will include speed ladder work, cone drills, sprints, hill sprints, and grid iron DB specific drills (a lot of running backwards =P).
Hopefully that makes sense for you guys.
-xd
Most of it makes sense mate, when I was heavily into the gym I was just following hypertrophy routine of sorts and didn’t give a toss about athletic ability just getting bigger. Going away for work is good and bad, I spent some time working long stints in a mine in PNG, one trip I dedicated myself to training and eating super clean for 28 days, when I got back I went round to a mates place and he almost fell over seeing how much I changed in that time.
Doesn’t sound like you have access to sand dunes but they are great for vomit inducing sprint sessions.
Doesn’t sound like you have access to sand dunes but they are great for vomit inducing sprint sessions.
WORD!
barbell squat 10 reps/set @ 60kg, 65kg, 70kg, 75kg
leg press 12 reps/set @ 80kg, 85kg, 90kg, 95kg
leg extensions 12 reps/set/leg @ 2plates, 3plates, 4plates, 5plates (each plate would be 5/10kg)
donkey calf raises @ 20kg - 3 sets x 15
standing calf raises @ bodyweight - 3 sets x 15
A touch under 5k run this arvo.
bench press - 10x40kg, 10x50kg, 6x60kg, 6x60kg
incline dumbbell press - 10x15kg, 10x17.5kg, 10x20kg, 8x22.5kg
dumbbell fly - 10x5kg, 10x7.5kg, 10x10kg, 10x12.5kg
parallel dip bar - 4x5sets bodyweight
machine chest fly - 10x3, 10x5, 10x6, 10x7, 10x8 (reps x # plates)
cable triceps pushdown - 12x4, 12x5, 10x6, 8x5 (reps x # plates)
skull crushers - 10kg x 4sets x 10reps
triceps overhead dumbbell overhead extensions - 10x2.5kg, 8x5kg, 6x5kg, 4x5kg each arm
Walked around Albert Park lake with the pooch… I really have to pull my finger out if I want to wear bikinis in Europe!!! Arrrrrrgggh
I’m going to pull my finger right out, might try not to drink till I go to Tonga at the end of March and train the house down till then.
Donated blood for the first time today, so no exercise for me.
Planning to have a shoulder session tmr night.
Ive been eating healthy and doing an ab program everyday since the start of the year. Also been doing a lot of walking whenever I can. I have dropped 7kg 
Good work Blizz, apparently I look like I have dropped weight but the scale tells a different story, still floating at 110kgs!
i havent done anything yet, but thinking about getting in contact with this guy, he seems legit!
standing overhead military press - 30kg 4x12
front/side combo dumbbell raises - 10kg 3x12
been feeling pretty lazy/uninspired/lethargic lately…
thursday 20/02
100 pushups (20x5)
100 situps (20x5)
friday 21/02
12kg dumbbell squats to curl to overhead press 3x10
box jump squats 3x10 (these are abt upper thigh height)
thinking of riding to/from work next 2 weeks.
lets hope i pull my finger outta my ass and get it done