Cardio
10 mile cycle 

Squats 3x5
60kg (132lbs) - 8
102.5kg (226lbs) - 5, 5, 5

Bit of a jump but was very hard and felt good

Leg press 3x8
150kg (330lbs) - 8
180kg (396lbs) - 8
190kg (418lbs) - 9, 8
200kg (440lbs) - 5, 5

a proper leg press in this gym (like you guys) but im too short, have to bulk the seat up



Straight leg Deadlifts 3x5
107.5kg (231lbs) - 7, 8, 7

Smith machine calve raise 10x12
110kg (242lbs) - 6

Seated calve raisies 
50kg (110lbs) - 4

Slow squats with a pause
75kg (165lbs) - 5, 5
80kg (176lbs) - 5

Sumo Deadlifts
100kg (220lbs) - 5, 5


I never used to like legs but i love training my legs been waiting for this session since Saturday

Great session, cold once again but really enjoyed it!!

All pressing and squats were very hard but great

I love the leg press


On other news

I have been painting today and tomorrow, to get me some money which will be going straight onto prep. So that is nice

Cardio
10 mile cycle 

OMG - I forgot my gloves, so had my motorbike leather gloves, 2 miles down the road couldn't feel my hands or feet, it was warmer to cycle with no gloves rather than them haha!

Then....

i forgot the gym is a warehouse sort of thing with not one heater (garage sort of thing)



The dumbbells were wet

Military press 3x10
50kg (110lbs) - 8, 7
47.5kg (105lbs) - 10, 6

Side laterals 3x12
12kg (26lbs) - 11, 12, 11

Rear laterals 3x10
8kg (18lbs) - 12
10kg (22lbs) - 10, 9

Dumbell shrug 3x10
42.5kg (94lbs) - 10, 10, 10

Ez curls
30kg (66lbs) - 10, 10, 8

Hammer DB curls 
Both 12kg (26lbs) - 13, 11, 10

Skullcrushers 2x10
30kg (66lbs) - 11, 10

V bar pulldown 2x12
45kg (99lbs) - 13
50kg (110lbs) - 12, 12

V bar curls
30kg (66lbs) - 8

Apart from the cold, i was happy with the session

Had a few hours rest then did HIIT outside running, was not motivated to do it but felt really good after

HIIT
8 intervals (just) - about 100 meter sprint, may be more or less - then waled back and went again

HIIT - 6 bike intervals

Killed my legs got up to 130rpm then hit it to level 12 to have each interval for 15-17 seconds

Flat flys 15, 12, 12
16kg (35lbs) - 15, 12, 12

BB press 12, 10, 8, 8
70kg (154lbs) - 7
65kg (143lbs) - 9, 9, 7
60kg (132lbs) - 8

Dips 3x12
14kg (31lbs) - 12, 12, 10

Incline flys 3x10
16kg (35lbs) - 3x10

Chest machine 3x12
27.5kg (61lbs) - 12, 12, 11

Cable crossover 2x15
12kg (26lbs) - 15, 15

Starting to hate my carb meals, after eating the next day I have no energy and my workouts really suffer which I would have thought would be the opposite

So today my energy is really bad, workout was the worst one I have had during prep

Anyway

Head up keep going

Weight 64.2kg (141.5lbs)

Travelling home tomorrow which I am looking forward to except cycling to the gym

Cardio
5 mile bike ride 

Front squats 3x12
50kg (110lbs) - 5
70kg (154lbs) - 10, 10, 10
85kg (187lbs) - 3

Hack squats 3x12 - NONE

Sumo deadlifts
100kg - 3x12 

Hello bloody shins 

Leg Extensions 3x15 with pauses at the top 
15 - 15, 15, 15

Loving them!!!

Sitted calve raisies 4x20
115kg (253lbs) - 6 x 20
120kg - (264lbs) - 4 x 20

Leg Curls 3x15 with pause
13 - 14, 14, 13

Good day today, enjoyed it, didn't get all reps but sure had a good workout

Cardio
5 mile cycle
7 intervals on a bike (level one get the speed upto about 130rpm then hit the level to 12 for 15 to 17 seconds

T bar rows 3x10
50kg (110lbs) - 10
75kg (165lbs) - 10, 10, 10

Bodyweight wide grip pull ups 4x10
10, 10, 10, 10

Dumbbell rows 4x12
Right -
42kg (92lbs) - 12
40kg (88lbs) - 3x12
Left -
38kg (84lbs) - 4x12

Front pulldown machine
40kg (88lbs) each arm - 8, 9, 9

Bodyweight Chin ups 4x8
4x8 - Hard

Sumo dead lifts
100kg (220lbs) - 6, 13, 9


Great session, getting a little weird in the gym, I say what I am going to do before doing it on some exercises. Gets me a little motivated and in the zone as I find it hard to do anyway

Last night my girlfriend come over and she told me at about half 7 I hit rock bottom and zoned out but have a nice evening meal which was hard to eat

Going home on Sunday

Cardio
5 miles cycling
30 minutes run - 4 miles 

Bench 3x5
40kg (88lbs) - 20
80kg (172lbs) - 5
95kg (209lbs) - 4, 5
92kg (202lbs) - 5

Row 3x5
60kg (132lbs) - 5
75kg (165lbs) - 5
72kg (158lbs) - 6, 6 

Close grip bench 3x5
75kg (165lbs) - 5, 5, 5

DB bench 2x8
36kg (79lbs) - 8, 7

Barbell shrugs 3x8 (straps used)
110kg (242lbs) - 10
115kg (253lbs) - 2 x 10

Ez curls 3x8
36kg (79lbs) - 7
38kg (83lbs) - 4
34kg (75lbs) - 8

Better session than last week, think i could of got 5 at 209 on my first set but bottled it as was by myself (pussy)
Have done some posing working to 20 seconds each pose
My feet are killing from cardio

Today i listened to Layne's cardio recording on muscle radio..... Really interesting

Shows i am not working hard enough on my HIIT, needs to be harder!!! Also there research shows running for long duration is one of the worse cardio sessions to do but cycling is great

Cardio
5 mile ride
Crosstrainer HIIT - 10 intervals at 20 seconds with 50 seconds rest level 15 

Squats 3x5
60kg (132lbs) - 8
80kg (172lbs) - 5
105kg (231lbs) - 5, 5, 5

Leg press 3x8
190kg (419lbs) - 8, 8, 8

Straight leg Deadlifts 3x5
105kg (231lbs) - 7, 7, 7

Sitting calve raise 10x12
135kg (297lbs) - 8

Slow squats with a pause
75kg (165lbs) - 5, 5, 5

Sumo Deadlifts
100kg (220lbs) - 5, 5, 5

HIIT spinning bike
8 intervals at 20 seconds with 50 seconds rest 

Military press 3x10
40kg (88lbs) - 5
48kg (106lbs) - 10, 10, 9
50kg (110lbs) - 5

Side laterals 3x12
12kg (26lbs) - 12, 12, 10

Rear laterals 3x10
10kg (22lbs) - 10, 10, 10

Dumbell shrug 3x10
44kg (96lbs) - 3x10

Peacher curls
28kg(62lbs) - 12, 9, 7

Hammer DB curls 
Both 12kg (26lbs) - 12, 11, 12

Skullcrushers 2x10
30kg (66lbs) - 12, 12

V bar pulldown 2x12
24kg (53lbs) - 13
26kg (57lbs) - 12

HIIT was a killer on the spinning bike, it was moving haha

Session was good, slight pain in the arm as the workout come to a end

From now on having 2 days off and training days over a period of 8 day 

Legs tomorrow 

Cardio
5 mile bike ride

Front squats 3x12
65kg (143lbs) - 12
70kg (154lbs) - 10, 9, 5

Hack squats 3x12
95kg - 12, 12, 12

Leg Extensions 3x15 with pauses at the top
15 - 15, 15, 15

Sitted calve raisies 4x20
115kg (253lbs) - 8 x 20

Leg Curls 3x15 with pause
13 - 15, 15, 15

Split squats 2x12
16kg (35lbs) - 12, 12

An roll outs x 2

Didn't do HIIT today, will be doing tomorrow

Session went very well, didn't get all the reps for front squats but i did up the weight

Weigh in tomorrow

Leg extensions were a killer but i am starting to like them but curls its the machine i hate, its not very good