Yesterdays workout - 26/4/13
5 mile cycle
HIIT spin bike
Military press
40kg (88lbs) - 10
45kg (99lbs) - 9, 8, 8, 7
Side raisie with cables
9kg (20lbs) - 7
6kg (13lbs) - 10, 11
hahathese were hard as under tension but boy your WEAK
Hammer curls
14kg (31lbs) - 11, 10, 10
Dumbbell press
24kg (53lbs) - 10, 9, 8
Rope pulldown
26kg (57lbs) - 12, 12, 12
Machine shoulder press each arm
50kg (110lbs) - 8, 9, 9
Overhead pulldown
31kg (68lbs) - 11, 10, 10
Barbell curl
30kg (66lbs) - 7,
Dips
BW - 12, 12, 12
Couldn't carry on with curls as i to be honest could not be asked with the pain in the arm
Not a too bad shoulder workout, didn't feel great as i stated yesterday
during cardio i had to stop and just hold the spin bike to get my breath - not good as its HIIT
but i carried on and there is no stopping
Todays workout - 27.4.13
9 mile ride
Bench
60kg (132lbs) - 12, 12, 12
80kg (176lbs) - 6, 8, 8
Row using a bench
50kg (110lbs) - 10, 10
60kg (132lbs) - 8, 8, 8
70kg (154lbs) - 6, 6, 6
Deadlifts from knees
60kg (132lbs) - 10, 10
100kg (220lbs) - 10
120kg (262lbs) - 6, 8
140kg (308lbs) - 4
100kg (220lbs) - 10
Bench press paused
60kg (132lbs) - 8, 8, 8
Front pulldown each arm
35kg (77lbs) - 10, 10
40kg (88lbs) - 8, 8
Flat flys
14kg (31lbs) - 11, 11, 11
Dips
BW plus 20kg (44lbs) - 8, 8, 8
Wow people its all getting so close, weight is up and down
This workout was different which i went in and hit back and chest
We have a bench that is just for rows which i have never used but it is pretty good, you sure use good form and feel it
on a lovely side note for all you - all this cycling is killer in between my legs, heat bumps or whatever you call them
