marios workout

hi all just like to post my workout for 18th may 2010.

squats 3 sets of 15 reps 20,25,30
leg press 2 sets of 10-12 reps 160,180
bench press 2 sets of 10-12 reps 25,35
incline bench press 2 sets of 10-12 reps 20,20
seated shoulder press 2 sets 10-12 20,20
upright rows 2 sets of 10-12 reps 20,25

would love to get some feedbac of wot im doing. if its correct and if i should be doing more. cant wait to hear feedbac thanks guys.

Looks good to me.

How did you feel doing this this work out? I remember when I 1st cut back on the volume and started doing it right I found I wanted to do more each workout and didn't feel it was enough. But after time when the weight gets real heavy I'm quite glad when I'm finished.

if you look at my log you will see a great way of setting out your sets, reps and kg.

yer thats exactly how i felt, i just wanted to do more. i akeing like mad today my legs are killing.

Glad to hear it

The ache gets better after time as long as your consistant. Remember to get the protein and carbs down ya now m8.

yer i know thats the part i struggle on cause im not a big eater foods never in my mind so i dont really eat alot, any ideas on how to improve that part of my training?

hey guys my work out for today 20/05/2010

dead lifts 3 sets of 8-10 reps 40,40,40
seated rows 3 sets of 10-12 reps 80,90,100
lat pull down 3 sets of 10-15 reps 60,75,85
leg curls 3 sets of 10-12 reps 45,50,55
chess press 3 sets of 10-12 reps 50,60,70

would love some feedback, felt good after this session felt like i did a really good workout after. just need to know the difference between a deadlift and romanian dead lift? also i need to get my postion straight when doing the dead lift felt like i was leaning back to much.

marionicola wrote:hey guys my work out for today 20/05/2010

dead lifts 3 sets of 8-10 reps 40,40,40
seated rows 3 sets of 10-12 reps 80,90,100
lat pull down 3 sets of 10-15 reps 60,75,85
leg curls 3 sets of 10-12 reps 45,50,55
chess press 3 sets of 10-12 reps 50,60,70

would love some feedback, felt good after this session felt like i did a really good workout after. just need to know the difference between a dead lift and Romanian dead lift? also i need to get my position straight when doing the dead lift felt like i was leaning back to much.

Looks good again. Good solid base there fella to build on.

Romanian dead lift is also know as stiff legged dead lift. It's an exercise that hits the ham strings. GO VERY LIGHT!! Here's is how I was told to do them(It may sound a bit dodgy but trust me it works)

Grab the bar like you would a normal dead lift but once you have stood up straight instead of lowering the bar by bending your knees imagine you have a felt tip pen up your bum and you want to put a dot on the wall behind you. So with a flat back and keeping your legs straight but not 100% locked out push your butt backward bending at the hip while lowering the bar to the ground. Once your hamstrings are taught(Don't over do it) straighten your body out until your stood up again.

I hope this helps? If not I will make a video but not for a little while as I'm on the sick with my back at the moment. Stupid I know dead lift 120kg with ease but put me back out putting baby seat in the car

yer im goner have to practice that one behind closed doors i thimk mate. today im sure i did it wrong my back is fucking killing.oh the things you do for the kid.

marionicola wrote:yer im goner have to practice that one behind closed doors i thimk mate. today im sure i did it wrong my back is fucking killing.oh the things you do for the kid.

This is something that could really do with an experienced personal trainer showing you through. Normally leisure center gyms don't have the staff with the expertise to go through these high intensity exercises. There normally just about qualified to run you through turning on a treadmill

Look around for some one who looks like they know what there doing and ask them if they could show you the correct form. Most trainers would be happy to help after we all started once upon a time.

If not I'm sure you have a mate or a friend of the family that could run you through a few bits