Cardio
10 mile cycle
HIIT - 8 x 75 metre sprints
Squats 3x5
60kg (132lbs) - 8
80kg (176lbs) - 5
102.5kg (226lbs) - 5, 5, 5
105kg (231lbs) - 5
Leg press 3x8
150kg (330lbs) - 8
190kg (418lbs) - 9
200kg (440lbs) - 8, 8
Straight leg Deadlifts 3x5
110kg (242lbs) - 5, 6, 5
Seated calve raisies
50kg (110lbs) - 5 x 12
Slow squats with a pause
80kg (176lbs) - 6, 5, 5
Deadlifts
110kg (242lbs) - 10, 8, 8
Machine calve raises
Setting 18 - 5x 12
Had a great session today! Really pushed the squats and leg press
Was very enjoyable too
HIIT was with my brother and very good, hard and enjoyable
I am glad to be back on my diet (no refeeds) hoping the 3 refeeds will work and te weight and more fat goes
Seems a little close to be refeeding and also I am doing no more cycling week
Just HIIT this week and heavy training!!!
10 mile cycle
HIIT - 8 x 75 metre sprints
Squats 3x5
60kg (132lbs) - 8
80kg (176lbs) - 5
102.5kg (226lbs) - 5, 5, 5
105kg (231lbs) - 5
Leg press 3x8
150kg (330lbs) - 8
190kg (418lbs) - 9
200kg (440lbs) - 8, 8
Straight leg Deadlifts 3x5
110kg (242lbs) - 5, 6, 5
Seated calve raisies
50kg (110lbs) - 5 x 12
Slow squats with a pause
80kg (176lbs) - 6, 5, 5
Deadlifts
110kg (242lbs) - 10, 8, 8
Machine calve raises
Setting 18 - 5x 12
Had a great session today! Really pushed the squats and leg press
Was very enjoyable too
HIIT was with my brother and very good, hard and enjoyable
I am glad to be back on my diet (no refeeds) hoping the 3 refeeds will work and te weight and more fat goes
Seems a little close to be refeeding and also I am doing no more cycling week
Just HIIT this week and heavy training!!!
