11.6.13
Squat
25 pull ups
Squat 5/3/1
80kg (176lbs) - 5
85kg (187lbs)- 5
90kg (198lbs)- 7
Straight leg deadlifts
80kg - (176lbs) 3x8
Leg press
145kg (319lbs) - 5x10
Hammer curls
14kg (31lbs)- 4x9
HIIT - spin bike
Decent session, was happy with my leg press and HIIT
I didn't do calves as i dont know what i can use at the gym for them (i have dumbbells and bars) but balance with a Olympic bar and a step isn't too easy
Today i had off, went for a walk with Kelly
10.6.13
Bench
25 pull ups
5/3/1 bench press
71kg (157lbs) -5
76kg (168lbs) - 5
81kg (179lbs) - 7
Barbell bench press – 5 x 10 at 50%
47.5kg (105lbs) - 5x10
Flys – 5 x 10 (dumbbell or cable flys)
15kg (33lbs) - 5x10
Bodyweight dips plus 5kg (11lbs) – 5 x 10
Db pullovers
30kg (66lbs) - 3 x 8
Rope pulldown
Setting 18 - 2 x 13
Went home for the weekend as i wont be going back for a long time. For the summer i am staying with my girlfriend. Have now got a job for summer (hopefully more hours will come of it)
Nice to see the family, had Saturday (except HIIT) and Sunday off
Very quick workout today, as had training then work so i was in and out with very little rest (the way it should be ha)
Squat
25 pull ups
Squat 5/3/1
80kg (176lbs) - 5
85kg (187lbs)- 5
90kg (198lbs)- 7
Straight leg deadlifts
80kg - (176lbs) 3x8
Leg press
145kg (319lbs) - 5x10
Hammer curls
14kg (31lbs)- 4x9
HIIT - spin bike
Decent session, was happy with my leg press and HIIT
I didn't do calves as i dont know what i can use at the gym for them (i have dumbbells and bars) but balance with a Olympic bar and a step isn't too easy
Today i had off, went for a walk with Kelly
10.6.13
Bench
25 pull ups
5/3/1 bench press
71kg (157lbs) -5
76kg (168lbs) - 5
81kg (179lbs) - 7
Barbell bench press – 5 x 10 at 50%
47.5kg (105lbs) - 5x10
Flys – 5 x 10 (dumbbell or cable flys)
15kg (33lbs) - 5x10
Bodyweight dips plus 5kg (11lbs) – 5 x 10
Db pullovers
30kg (66lbs) - 3 x 8
Rope pulldown
Setting 18 - 2 x 13
Went home for the weekend as i wont be going back for a long time. For the summer i am staying with my girlfriend. Have now got a job for summer (hopefully more hours will come of it)
Nice to see the family, had Saturday (except HIIT) and Sunday off
Very quick workout today, as had training then work so i was in and out with very little rest (the way it should be ha)
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