Creation of an Explosive Mofo - My Training Journal :)

[Zander1983]

Waist is down to 36 1/4, so slowly leaning up, but still pretty fat. Hopefully I'll be down to 34 inches by Christmas.

I know the feeling

 

[coolcolj]

Tuesday 11th November - General Workout - Week 4 - Day 2 - Upper Body 1- DELOAD

Well I had that slightly fried CNS feel this morning.
And I was damn weak today. On a positive note today's workout was nice and short.

I decided to move chins/dips to my other upper body day.

Workout time - 40mins
Workout rating - 6/10


BenchPress

Warmups - 14inch grip Bar x10, 95x5, 135lbs 3x3, 175lbs 2x2
Tempo - 10X0 - alternating sets with rows 1.5mins rest between each

14inch grip - 185lbs x 3, 205lbs x2, 225lbs 2x2
135lbs x10

Work Tonnage = 2090lbs - down 420lbs from last session

Well 175lbs weighed like a ton!
Last week I was bouncing 175 up and down like a piston which I posted on the video clip. Today it felt twice as heavy and so slow!
Not sure wether it's because my CNS is fried or the fact I didn't do those explosive dips like I normally do, perhaps both.

Well 225lbs was so damn heavy. Barely made the 2nd rep.
And the 135x10 felt no lighter...


Rows
- alternating sets with bench 1.5mins rest between each

ReverseGrip Single Arm Dumbell Rows
warmup - 30lbs x5, 45x5
Tempo 1010
60lbs x6, 65lbs 2x5

Elbows out Single Arm Dumbell Rows
Tempo - 1010 45lbs 2x10

45 degree Supported Rows- wide palms down grip
Tempo - 1010 Bar+45lbs x10


Bits and Pieces

Rest - 1min

45 degree Incline Dumbell Side raises - face down
7kg 2x8
somewhat heavy

 

[coolcolj]

Well I am seriously considering training at home.

My brother has an adjustable bench/pulldown/ leg curl etc type unit which he doesn't use, so I can grab that. The bar supports adjust pretty high, so I can do squats.
Everything else I can improvise I think.

I just need some adjustable supports for spotting etc. I know Ironmind sell something like that but way too expensive. Not sure if I can get a power rack for space reasons, but I maybe be able to squeeze one in.

Then just add a oly bar and plates. I suppose the smart thing would be to get cheap bumper plates, which can do double duty.
And some mats, since I have no room for a platform.
Hmm maybe a GHR in the bedroom

 

[coolcolj]

Man if I had the space I''d get me one of these

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=167&pid=760

 

[Zander1983]

Man if I had the space I''d get me one of these

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=167&pid=760

And ship to to Sydney?

 

[coolcolj]

Well it won't be cheap, but I doubt I'd be able to get something like that locally.

BTW where did you get your power rack from? And is it a bolt together affair?

 

[Zander1983]

http://www.olympicfitness.com.au/

Mine is the Body Solid Power Rack for $799.00. I don't have any of the attachments as shown in the picture. Bolts together very easily, though I had to do it twice because I faced the holes in the wrong direction

My barbell and weights are from the same place, since they distribute for the Australian Barbell Company.

 

[coolcolj]

Thanks

DId you order online? If so how much was delivery etc?

 

[Zander1983]

It isn't very far from where I live, so I just picked it up. All the weights in the back of my Hyundai hatchback was quite an ordeal

 

[coolcolj]

How big is the box of the powerrack?

so these guys can get in the Aussie barbell bumpers etc?

Also how is your oly bar so far, bent?