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
5 mile cycle
HIIT spin bike
Bodyweight wide grip pull ups 4x10
10, 10, 10, 5
Barbell rows
60kg (132lbs) - 8, 8
65kg (143lbs) - 8
Deadlifts
65kg (143lbs) (body weight) - 30,
Dumbbell rows 4x12
Right -
40kg (88lbs) - 12, 12, 12, 12
Left -
38kg (84lbs) - 12, 12, 12, 12
Bodyweight Chin ups 4x8
4x8
Front pulldown machine
40kg (88lbs) each arm - 9, 9, 9
Good session, gym was packed again but killed it with what I had
HIIT killed me in two ways
1. It was hard
2. Going hard on the interval shoe lace got catch as it was a spin bike and I was going all out my foot was in a lot of pain until i stopped
Lesson to be Learnt....
Check shoe laces, then check again
Cardio
5 mile cycle
30 minutes spin bike
Bench
60kg (132lbs) - 10
90kg (198lbs) - 5, 5, 5
85kg (187lbs) - 5, 4
60kg(132lbs) - 8
DB press
38kg (84lbs) - 5
34kg (75lbs) - 6, 6
32kg (70lbs) - 7, 7
Dips
Bw plus 20 kg (44lbs) - 7, 9, 9
Machine chest press (each arm)
40kg(88lbs) - 5
37.5kg (83lbs) -7, 8, 7
Hammer curls
14kg (31lbs) - 12, 12
All was good, did what i could with the space that was available, cardio went well
Nutrition is 100% on target and the days are coming in very quickly
Cardio
5 mile cycle
HIIT - 5 intervals
Squats 3x5
60kg (132lbs) - 8
80kg (176lbs) - 5
100kg (220lbs) - 5, 5, 5
Leg press 3x8
180kg (396lbs) - 9, 8,
Straight leg Deadlifts 3x5
110kg (242lbs) - 6, 5, 5
Slow squats with a pause
70kg (154lbs) - 5, 5, 5
Sumo Deadlifts
110kg (242lbs) - 6, 6, 6
Machine calve raises
Setting 20 - 5x12
My legs were very tight, I think as I cycled then had 2 hour lesson then trained but once I was in there the session was alright
Really not long now!!!
HIIT - 7 sprint intervals - killer
T bar rows
70kg (154lbs) - 9
65kg (143lbs) - 8
60kg (132lbs) - 10, 10, 10
Wide grip pull ups
10, 6, 6
Lat pulldown
Setting 10 - 10, 10, 12, 12
Cable row
100lbs - 10, 8, 10
Single arm machine row
30kg (66lbs) each arm - 10, 11, 12, 11
T bar row
50kg (110lbs) - 10, 10
Good mornings
40kg (88lbs) - 12, 12
Good morning kill me, dont know why i put them in just felt like it was giving everything a nice stretch
Back workout was quiet poor but did what i could do and pushed through it with my dad
Still no cyclying
Front squats
40kg (88lbs) - 10
70kg (154lbs) - 10, 10, 10
Sumo deadlifts
100kg (220lbs) - 12, 12, 12
Leg press
150kg (330lbs) - 12, 12, 12
Seated calve raisies
40kg (88lbs) - 4x 20
Leg extensions
15kg (33lbs) each leg - 12, 12, 12,
Laying leg curls
Setting 10 - 13, 11, 11
Calve raisies
Setting 12 - 4x20
Leg press
100kg (220lbs) - 15, 15, 15
Feeling these workout, by the end - walking is a pain (good workout or prep haha - i like it anyway)
So tomorrow will be a day off and who knows cardio back in?, calorie drop?, weight drop? (yes please)
Weight is 65.7kg (144.9lbs), Gone up by 1.5kg (3.3lbs) since Saturday
Bench 3x5
60kg (132lbs) - 8
80kg (172lbs) - 6
95kg (209lbs) - 4
92.5kg (204lbs) - 5
90kg (198lbs) - 5, 5
Row 3x5
72.5kg (160lbs) - 5
70kg (142lbs) - 5, 5
Underhand row
70kg (142lbs) - 5
60kg (132lbs) - 6, 6
Close grip bench 3x5
75kg (165lbs) - 5, 4
70kg (154lbs) - 5
DB bench 2x8
36kg (79lbs) - 7
32kg (70lbs) - 7, 5
Barbell shrugs 3x8
100kg (220lbs) - 8
110kg (242lbs) - 8, 8
Ez curls
30kg (66lbs) - 8
Except for weight, it is all going well in here
Hope everyone is training hard and well
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!!!
So my dad loves to train shoulders so i got him to put me through his workout
Military press
30kg (66lbs) - 8
50kg (110lbs) - 7
45kg (99lbs) - 8, 7
42.5kg (94lbs) - 8
Dumbbell press
20kg (44lbs) -10
28kg (61lbs) - 6
24kg (53lbs) - 9, 6
Arnold's press
16kg (35lbs) - 12
18kg (40lbs) - 9, 8
Side raisies
12kg (26lbs) - 10, 9, 8
Front raisies
10kg (22lbs) - 8
8kg (18lbs) - 10, 10
Shrugs
100kg (220lbs) - 10, 10
110kg (242lbs) - 8, 8
Upright row
40kg (88lbs) - 7
37.5kg (82lbs) - 7, 9
Straight arm pulldown
40kg (88lbs) - 15
55kg (121lbs) - 10, 10
Miltary press was very week today but the session was good! I didn't do any cardio (riding) but then later on met up with my brother who said lets go out....
thinking a little walk....
6 miles later we are back after walking up hills and hills
Had 3 refeeds, feeling very full at 150p, 320c, 70f
Now ready to go to diet, was alot to eat and i am hoping it will /has helped
Was at my brothers who weighed himself and so did i, it says I've put on 5kg since Saturday haha yer right
So today is April 1st
Me and my girlfriends 5 year anniversary , we are not together but we will be on Thursday
Going to celebrate our birthdays and anniversary together
But i was very lucky to receive these:
Warrior blaze reborn fat burner (She checked what me and Stan have emailed and got these)
http://www.bodybuildingwarehouse.co....ze-fat-burners
Happy Anniversary (She will be reading this haha)
So today i trained legs and did not cycle
Front squats
40kg (88lbs) - 10
70kg (154lbs) - 12, 11, 10
90kg (198lbs) - 3
Sumo deadlifts
100kg (220lbs) - 12, 12, 12
Leg press
150kg (330lbs) - 12, 12, 12
Seated calve raisies
40kg (l88bs) - 4x20
Leg extensions
20kg (44lbs) each leg - 10, 12, 12, 11
Laying leg curls
Setting 10 - 13, 13, 11
Calve raisies
Setting 10 - 20
Setting 12 - 20, 30
Spilt squats
16kg (35lbs) - 12,
So i didn't cycle and i felt great working out, i had my dad there, i had energy and a good workout where i come out the guy with a smile but feeling the burn. It was nice
Today was my 2nd refeed day. I enjoyed it as i cooked the family (10 of us) a meal where i eat with them, eating most of my calories in one sitting which i am not used to (i had starter and a roast (gammon, veg, a few potatoes)) but didn't feel great after felt like i had eaten way too much etc
Last refeed day tomorrow and then Tuesday is going to be a hard day getting used to lower calories etc
As i didn't feel great i didn't want to do HIIT, did want to do it before dinner
Anyway we went to a field to kick a football about with my brother and sister
Then i felt better so did HIIT with them
My brother kicked my arse on the 1st and 2nd then my stamina helped me
My sister did very well being only young
But it was really fun to have someone there who was faster and made me work.
Tomorrow shoulders, arms and a blown up arm :P
Cardio
10 miles cycling
HIIT sprints - 7 at 100 meters
Bench 3x5
60kg (132lbs) - 10
80kg (172lbs) - 5
95kg (209lbs) - 4 then 5th was a roll off body ha
92.5kg (204lbs) - 4
90kg (198lbs) - 5, 4
Row 3x5
72.5kg (160lbs) - 5, 6, 6
Close grip bench 3x5
75kg (165lbs) - 5, 5
70kg (154lbs) - 5
DB bench 2x8
36kg (79lbs) - 8, 5
Barbell shrugs 3x8
110kg (242lbs) - 3x8
Ez curls 3x8
34kg (75lbs) - 4 - too painful
30kg (66lbs) - 8, 8
Session was very hard but pushed through it
So today was another cold ride
Had a fed up feel today.
To put my moan for you guys to laugh or read
I am riding 5 miles before the workout which is killing my energy with this wind, then doing my workout and riding back, each day its getting hard and i just want to stop pick up my bike and smash the thing up. Just fed up with a bloody push bike when people go past at 60mph making more wind!
Also by having no transport its amazing how after months and months four walls start to feel more like a prison
anyway shut up dean
Keep pushing
The effort you put in is what you get out and this cycling is what my body has to do!!
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