13/4/13
Cardio
HIIT - Spin bike
Military press
47kg (103lbs) - 8, 8, 6
45kg (99lbs) - 8
Dumbbell press
24kg (53lbs) - 10, 8, 8
V bar pulldown
24kg (53lbs - 13, 13, 13
Side raisies
12kg (26lbs) - 10, 10
10kg (22lbs) - 12
Hammer curls
14kg (31lbs) - 10, 10, 8
Machine shoulder press each arm
40kg (88lbs) - 10
50kg (110lbs) - 8, 8
Dumbbell curls
12kg (26lbs) - 12, 10, 8
Shrugs
100kg (220lbs) - 10
110kg (240lbs) - 10, 10
Upright row
37.5kg (83lbs) - 10, 6
35kg (77lbs) - 10
Good session here, went in and hit shoulders and arms, veins coming up nicely
Cardio was good too
14/4/13
Cardio
Spin Bike - 40 minutes
15/4/13
B] Cardio
HIIT - spin bike[/b]
Squats 3x5
60kg (132lbs) - 8
80kg (176lbs) - 5
100kg (220lbs) - 5, 5, 5
Leg press 3x8
180kg (396lbs) - 8, 9, 8
Straight leg Deadlifts 3x5
110kg (242lbs) - 5
115kg (253lbs) - 5, 5
Seated calve raisies
130kg (286lbs) - 1 x 12
135kg (297lbs) - 3 x 12
Slow squats with a pause
70kg (154lbs) - 6, 6, 5
Sumo Deadlifts
110kg (242lbs) - 5, 5, 5
Machine calve raises
Setting 20 - 5 x 12
Great session today, i do need to stretch abit more at home so im not as stiff but once i get working on the sets its all good
I didn't have the 5 mile cycle as my girlfriend was here
Solid squats just without the weight
Hope your all well
I will keep all my updates coming, thank for the support!!!
Cardio
HIIT - Spin bike
Military press
47kg (103lbs) - 8, 8, 6
45kg (99lbs) - 8
Dumbbell press
24kg (53lbs) - 10, 8, 8
V bar pulldown
24kg (53lbs - 13, 13, 13
Side raisies
12kg (26lbs) - 10, 10
10kg (22lbs) - 12
Hammer curls
14kg (31lbs) - 10, 10, 8
Machine shoulder press each arm
40kg (88lbs) - 10
50kg (110lbs) - 8, 8
Dumbbell curls
12kg (26lbs) - 12, 10, 8
Shrugs
100kg (220lbs) - 10
110kg (240lbs) - 10, 10
Upright row
37.5kg (83lbs) - 10, 6
35kg (77lbs) - 10
Good session here, went in and hit shoulders and arms, veins coming up nicely
Cardio was good too
14/4/13
Cardio
Spin Bike - 40 minutes
15/4/13
B] Cardio
HIIT - spin bike[/b]
Squats 3x5
60kg (132lbs) - 8
80kg (176lbs) - 5
100kg (220lbs) - 5, 5, 5
Leg press 3x8
180kg (396lbs) - 8, 9, 8
Straight leg Deadlifts 3x5
110kg (242lbs) - 5
115kg (253lbs) - 5, 5
Seated calve raisies
130kg (286lbs) - 1 x 12
135kg (297lbs) - 3 x 12
Slow squats with a pause
70kg (154lbs) - 6, 6, 5
Sumo Deadlifts
110kg (242lbs) - 5, 5, 5
Machine calve raises
Setting 20 - 5 x 12
Great session today, i do need to stretch abit more at home so im not as stiff but once i get working on the sets its all good
I didn't have the 5 mile cycle as my girlfriend was here
Solid squats just without the weight
Hope your all well
I will keep all my updates coming, thank for the support!!!
