1.5.13 and 30/4/13

1.5.13

Cardio
5 mile cycle
25 minute spin bike 

Bw pull ups
3x10

Bench row
60kg (132lbs) - 3x10

Hammer curls
14kg 931lbs) - 10, 9, 9

Machine pulldown
40kg (88lbs) each arm - 10
45kg (99lbs) each arm - 9, 8

Curls
8kg (18lbs) - 15, 13, 12

Dumbbell row (laying on incline bench)
16kg (35lbs) - 10, 10, 10

Straight arm pulldown
24kg (53lbs) - 15
26kg (57lbs) - 13, 13

Cable curls
9kg (20lbs) - 3x10

Machine row
45kg (99lbs) - 15, 14, 15

Good workout, i would of like to get deadlifts in but for over a hour there was not one barbell free, the weightlifting club was there

My legs are fired and back feels good after the workout

all so close



30.4.13

Cardio
5 mile cycle
30 minutes spin bike 

Squat 
60kg (132lbs) - 8, 8
80kg (176lbs) - 8, 8, 8
85kg (187lbs) - 8, 8, 8

Leg extensions
Setting 12 - 15, 15, 15
Single leg Setting 7 - 12, 12, 

Calve raises
100kg (220lbs) - 25, 23, 24, 25

Leg press
130kg (286lbs) - 15, 15, 15

Leg curl
Setting 10 -15, 15, 15

My legs were feeling sore today before the session, after some warm ups i was good to go

Leg extensions felt great

Everything was nice and slow to feel it all but intense which was good

Not long now

Busy weekend ahead!!