Cardio
5 mile cycle
Bench press
50kg (110lbs) - 13, 13
70kg (154lbs) - 11
74kg (163lbs) - 10
75kg (165lbs) - 8, 8
Flys
16kg (35lbs) - 11, 10, 10
Dumbbell shoulder press
26kg (57lbs) - 8, 8, 8
Tricep rope one hand pulldown
9kg (20lbs) - 12, 10
11kg(24lbs) - 7
Machine shoulder press
45kg (99lbs) - 9, 10, 10
Cable laterals
8kg (18lbs) - 5
6kg (13lbs) - 9, 9
Weighted dips
20kg (44lbs) - 10, 8, 8
Dumbbell bench press
22kg (49lbs) - 11, 11, 11
Nice session today,had a good overall day all together which is positive
Weight was not very heavy to get some decent reps in
Tomorrow i am going home so need to check and double check i have everything for the show and home
Also having to take all my stuff home as moving out of my four walls (room)
Busy weekend
1.5.13
Cardio
5 mile cycle
25 minute spin bike
Bw pull ups
3x10
Bench row
60kg (132lbs) - 3x10
Hammer curls
14kg 931lbs) - 10, 9, 9
Machine pulldown
40kg (88lbs) each arm - 10
45kg (99lbs) each arm - 9, 8
Curls
8kg (18lbs) - 15, 13, 12
Dumbbell row (laying on incline bench)
16kg (35lbs) - 10, 10, 10
Straight arm pulldown
24kg (53lbs) - 15
26kg (57lbs) - 13, 13
Cable curls
9kg (20lbs) - 3x10
Machine row
45kg (99lbs) - 15, 14, 15
Good workout, i would of like to get deadlifts in but for over a hour there was not one barbell free, the weightlifting club was there
My legs are fired and back feels good after the workout
all so close
30.4.13
Cardio
5 mile cycle
30 minutes spin bike
Squat
60kg (132lbs) - 8, 8
80kg (176lbs) - 8, 8, 8
85kg (187lbs) - 8, 8, 8
Leg extensions
Setting 12 - 15, 15, 15
Single leg Setting 7 - 12, 12,
Calve raises
100kg (220lbs) - 25, 23, 24, 25
Leg press
130kg (286lbs) - 15, 15, 15
Leg curl
Setting 10 -15, 15, 15
My legs were feeling sore today before the session, after some warm ups i was good to go
Leg extensions felt great
Everything was nice and slow to feel it all but intense which was good
Not long now
Busy weekend ahead!!
PEAK WEEK
Today was a little cardio - HIIT on a spin bike
Also hit a new low of 63.4kg :D
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
Cardio
HIIT spin bike
Deadlifts
70kg (154lbs) - 10, 10
100kg (220lbs) - 10
120kg (264lbs) - 5, 5, 5, 5
Barbell rows
60kg (132lbs) - 9, 8, 8
Dumbbell rows 4x12
Right -
38kg (84lbs) - 4x12
Left -
38kg (84lbs) - 4x12
Bodyweight Chin ups
4x8
Straight arm pulldown
24kg (53lbs) - 15
26kg (57lbs) - 12, 12
Front pulldown machine
40kg (88lbs) each arm - 3x9
First time in this prep did i train at 8pm :O didn't get home until 9.45
It was busy but i got a decent workout in, was going to miss HIIT and do it tomorrow but i did it tonight and it felt good
Glad i pushed it out, just meant i was eating very very late
Not long now until show time
[B] Cardio
40 minutes on the spin bike [/b]
Bench
60kg (132lbs) - 8
80kg (172lbs) - 5
90kg (198lbs) - 4, 4, 4
85kg (187lbs) - 5, 5
Close grip Ben h press
70kg (154lbs) - 5, 5,
Flat Flys
16kg (35lbs) - 11, 11, 11
Incline DB press
30kg (66lbs) - 8, 7, 7
Incline flys
16kg (35lbs) - 10, 10, 10
Dips
Bw plus 20kg (44lbs) - 10, 10, 10
Workout was ok, felt really heavy on bench press which sucked
Enjoying cardio lately, once I get into it, it's ok
Really close now
All I seem to do is
Wee and think about food
Not like crap/binge just when is my next meal etc
It's all good
21.4.13
Cardio day
40 minutes spin bike
10 minutes incline walk
Was going in for 30 minutes but was enjoying it - Strange
22.4.13
Cardio
5 mile cycle
HIIT - spin bike
Cardio
HIIT - spin bike
Squats 3x5
60kg (132lbs) - 8
80kg (176lbs) - 5
100kg (220lbs) - 5, 5, 5
Leg press 3x8
180kg (396lbs) - 8, 8, 8
Straight leg Deadlifts 3x5
110kg (242lbs) - 6
115kg (253lbs) - 6, 5
Seated calve raises
135kg (297lbs) - 5x 12
Slow squats with a pause
70kg (154lbs) - 6, 6, 6
Deadlifts
110kg (242lbs) - 6
115kg (253lbs) - 5, 5
Machine calve raises
Setting 20 - 5 x 12
Happy with the session today, may of been able to up the squat weight by a few kgs but thought im feeling comfortable here
all coming in so quickly, hopefully im doing what i can do to make it good
Hiit was hard and a killer but also good
Got my song - is it too quick? but i love the tune
13 days!!! and 20 days!!!
Lets kill this
18/4/13
Cardip
5 mile cycle
Front squats
40kg (88lbs) - 10
70kg (154lbs) - 9, 9, 9
Leg extensions
Setting 14 - 15
Setting 15 - 15, 15
Leg curl
Setting 13 - 12, 12, 12
Calve raisies
125kg (275lbs) - 5x 20
Sumo deadlifts
100kg (220lbs) - 3x10
Standing calve raises
Setting 15 - 4 x 20
Session was ok today, my mind was elsewhere which did not help but i did carry on
Didn't enjoy it like i normally do
Getting closer and closer
Keep pushing
19/4/13
[b]Cardio
HIIT -Spin Bike/b]
Military press
40kg(88lbs) - 5, 6
47kg (103lbs) - 8, 7
45kg (99lbs) - 7
42kg (92lbs) - 8
Side raisies
12kg (26lbs) - 12, 10, 9
Hammer curls
14kg (31lbs) - 11, 10, 10
Dumbbell press
24kg (53lbs) - 10, 10, 9
Machine shoulder press each arm
50kg(110lbs) - 10, 8, 7
Rope pulldown
24kg (53lbs) -14
26kg(57lbs) - 10, 12
Shrugs
110kg (242lbs) - 8, 9, 8
Dips
BW - 17, 17
Session yesterday wasn't feeling it and today was the same, really sucked and my head was banging which was unlike me, was drinking enough but HIIT did go well.
Used grips for a exercise
Happy when it was over
20.4.13
Cardio
8 mile cycle
Aim - To enjoy myself
Squat
60kg (132lbs) - 8, 8
80kg (176lbs) - 10, 9, 8
90kg (198lbs) - 6, 6
110kg (242lbs) - 2, 1
115kg (253lbs) - 2
80kg (176lbs) - 6, 5
Deadlifts
60kg (132lbs) - 10
100kg (220lbs) - 10
110kg (242lbs) - 6, 6
100kg (220lbs) - 8, 8
Sumo deadlift
60kg (132lbs) - 10
100kg (220lbs) - 10
110kg (242lbs) - 7
Ok, so today i just wanted to go in and enjoy what i was doing
May of not been much but i enjoyed it and did some heavy squats which i dont normally do
All for fun and i left the gym happy!!!
Bonus
Weight was up today but i think that was because i had alot of sodium in my dinner (my mistake)
Hope your all training well!!
Cardio
5 mile cycle
HIIT spin bike
Bodyweight wide grip pull ups 4x10
Fat grips - 10, 10, 10, 10
Barbell rows
60kg (132lbs) - 8, 8, 8
Deadlifts
60kg (132lbs) - 12
90kg (198lbs) - 10, 10, 10
100kg (220lbs) - 8, 8
Dumbbell rows 4x12
Right -
40kg (88lbs) - 10, 10, 10, 10
Left -
38kg (84lbs) - 10, 8, 10, 10
Bodyweight Chin ups 4x8
8, 8, 8, 8
Front pulldown machine
40kg (88lbs) each arm - 10
50kg (110lbs) - 7, 7
My grip was a little **** today but someone inthe gym let me use there chalk so that helped
Left arm was pissing me off today but got through it
Last set of the last exercise both spin bikes where free then turn around and they were both taken so handed some work in and did a longer warm up on another machine and then boom killed myself with HIIT
New Prep Low
Nearly in the 130's
Cardio
5 mile bike ride
30 minutes on the spin bike
Bench
60kg (132lbs) - 8, 8
80kg (172lbs) - 8
Used fat grips for those above, felt strange
90kg (198lbs) - 5, 5, 4
Fat grips
80kg (172lbs) - 5, 5
Close grip Ben h press
70kg (154lbs) - 5, 5, 5
Flat Flys
16kg (35lbs) - 10, 10, 10
Incline DB press
34kg (75lbs) - 3
30kg (66lbs) - 7, 6, 7
Incline flys
16kg (35lbs) - 10, 10, 10
Dips
Bw plus 20kg (44lbs) - 8, 8, 8
Good session all done and showered before class
Now all I need is my bed
I got some fat grips for my birthday so thought I would give them ago, there pretty big
Chest workout went well, weight has dropped quiet about on the barbell but less than 3 weeks out and hopefully it will come back up
It doesn't matter why weight you push it's what package you take on the stage that counts
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