At my gym they have a rewards program. It goes Bronze, silver, gold, platinum, and I just finished my silver.
Rewards for bronze is 2 for 1 burgers at Grill’d. Just received my silver reward and, as well as this certificate, it also contained a heat pad (for injuries), a supplement shaker (I already have about 5), 2 “intra-workout” drink sachets, and a protein bar. Pretty neat. I’m not sure what the gold reward is, but platinum reward is one night at a hotel on the coast for two - Kingfisher bay resort, I think.
Pretty pleased :)
My squat rack and bar (loaded with my one rep max squat)
I copied the workout over from the interview so it’s more easily accessible.
Monday – Hamstrings (Mass Building) + Middle Lower Back + Calves
- 5sets x 10-12 reps lying hamstring curls
- 5sets x 10-12 reps leg extension
- 10-15sets seated calves
Go to failure 30+ reps heavy full contraction
- 4sets x 15reps single leg High heel press
Heels high on leg press slide down to have you almost like vertical. Feet just shoulder width. Slowly lower to get good stretch at bottom. Then explode up like kicking back using your hamstrings and glutes. Place your hands there to help mind connection
- 3set x 6-8 reps stiff-legged dead-lifts
- 3sets kick backs
- 3sets standing high pull-downs
Using V-grips or 2 handles on same link. Pull in a downward angle flexing the middle lower lats and erectors.
- 3-4set Rack dead-lifts
Place the safety just below the knees flex glutes and lower back
- 7set seated hamstrings
Increase weight by 5-10lbs and 1rep rest only 30-45sec for 5sets up. Last 2sets are drop sets.
3sets walking lunges tri-set with add/abduction
- Place bar across chest rather then behind back. Keep abs tight flexing glutes and hamstrings as your walk. When on abduction seat on end of seat and use the outer thigh and glutes to really push like your trying to stand up.
Tuesday – Upper Back + Triceps + Calves
- 2set warm up 5set x 5reps Dead-lifts
- 2set x 8-10reps – pull ups
(mind in lats not arms)
- 3set Pull-downs alternated grip
Like dead-lifts alternated grip. Really focus on lat pulling.
- 3set seated rows V-grip 8-10reps
Place a dumbbell on seat. Seat on top of it. While using your lats and middle traps pull and squeeze.
- 3set Dumbbell or T-Bar rows
On slight incline. Dumbbell pointed down
- 7sets Long bar standing pull overs
Increase weight by 5lbs and 1rep rest only 30-45sec for 5sets up. Last 2sets are drop sets.
- 3sets dual dumbbell kick backs super-set reverse press
- 2set decline french press
- 10-15sets standing calves
Go to failure 30+ reps heavy full contraction
Wednesday – Chest (Mass Building)/Biceps
- 3set warm up 5set 5-8 incline press
Can do smith or barbell or dumbbell. With smith or dumbbell set bench 1-2 notches lower then normal
- 3set incline flies 10-12
Set bench 2notch above flat
- 2sets Decline pull overs failure
Flexing the chest harder and harder each rep. Flex the elbow in slightly at the top like doing a most muscular.
- 3sets incline smith lock outs 6-8reps
In cage lower safeties to where you the bar can touch your chest. Rest 1-2sec Then power up
- 7sets cable or peck deck
Increase weight by 5lbs and 1rep rest only 30-45sec for 5sets up. Last 2sets are drop sets.
- 3set incline curls super-set pin wheel curls*
*Its like hammer but across the body versus side
- 3set laying short bar cable curls
At cable station lay down face up on bench. Grasp bar and pull down over head. Keep elbow in and squeeze at bottom. Its like doing a reverse french press.
Thursday – Quads/Light Hamstrings (Volume)
- 2warms up sets – 5sets Squats x 5reps
Can do front or standard
- 5set leg extension / 5sets hamstrings curls 10-12reps
- 3set reverse hack squats
Facing hack machine. Feet stance outside machine sit back like sitting in chair go as low as possible. After doing 10-12 reps. Lower weight place legs inside shoulder width and repeat.
- 3set 3-3-3 leg press
Start with feet inside shoulder with for 10-12reps. Then shoulder width. End with wide.
- 3sets walking lunges tri-set with add/abduction
Place bar across chest rather then behind back. Keep abs tight flexing glutes and hamstrings as your walk. When on abduction seat on end of seat and use the outer thigh and glutes to really push like your trying to stand up.
- 7set regular leg extension
Increase weight by 5lbs and 1rep rest only 30-45sec for 5sets up. Last 2sets are drop sets.
Friday – Shoulders/ Traps
- 2set warm up 4set smith machine shoulder press
Last 2sets drop sets
- Front Raises Dumbbell
- Side Lateral DumbbellBent-over Flies Dumbbell
- Plate front raises(steering wheel)
- Cable side laterals
- Cable rope high pulls
Hell 6x6x6 (6 exercise, 6sets, 6reps +) little to no rest between exercise 30-45sec rest between sets.
- 3sets behind the back shrugs
- 3sets dumbbell shrugs
Facing incline bench just 2notch from 90degree angle flexing traps squeeze and stretch.
- 2sets failure bent over rope front raise
Straddling cable bend over grasping the rope ends. Proceed to raise like front raise but flare elbows out and squeeze the traps and rear deltoids.
Saturday – Biceps / Triceps/ Chest volume
- 3sets Alternate Dumbbell curls
3sets Bench Dips weighted
- 3set dumbbell or cable concentration curls
3set over head dumbbell press
- 3set preacher curls
3set floor close grip press
- 3sets cable cross over 15reps
Place cable just above shoulder height. Bring cable handles across upper chest plane
- 3set dumbbell press
1notch up from bottom. Keep dumbbells slightly turned in.
- 2-3sets decline around the world flies
On decline slightly lower dumbbells over head. Then fly out and scoop up flexing lower chest. Back to start and repeat.
- 10-15set seated or standing or donkey calf raises
I found an interview with a bodybuilder called Jaco De Bruyn.
He’s fucking built. No homo.
The interview asks the same old shit; “what’s your motivation? how did you start?” but it also listed his 6 day workout routine, which looks pretty intense
http://www.doyoueven.com/2013/01/jacodebruyn
So next time I come back from work I reckon I’ll give it a shot.
6 days urgh kill me.
Breakfast part 2. Egg white omelette and a protein shake.
Damnit I always post to the wrong blog
Part one of my breakfast. A black coffee and a bowl of protein cereal with skim milk and Greek yoghurt.
(Source: easybreezyfitness, via jordisgetsfit)
Most people would be flexing, or tensing, or taking a photo from a flattering angle.
Not me.
Haven’t updated this much, but I have zero followers so no one will care lol.
I’ve been adhering strictly to my workout and diet plans. I made a few changes, such as doing chest and back twice a week to make up for the fact I’m at work half the month, and after each workout I get a low fat subway club with double meat, which helps with my protein intake.
I did a few days of working out while here at work, and had two of my workmates there to spot me and call me a pussy and tell me to try harder lol. Glad they did. But once we did our shift change I stopped because it’s way too hot to workout in 35 degree heat.
Home in a few days, and will start hitting the gym again.
I bought myself an Olympic barbell and a squat rack online so hopefully it will be delivered soon. I’ll post photos when it is.
I’ve been following the workout and diet plan since last Friday. As expected, I’m pretty darn sore. Today is legs, so my upper body will get to have a rest lol.
It’s hard to stick to the diet over the weekend coz I’m hardly home, but I do my best. I moved home to also live healthier, and it’s hard to do that when I’m always in Brisbane, so I have to find reasons to not go there.
