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 bike ride 30 minutes cycle - 8.25 miles, average speed - 16.5mph, rpm kept at 90-93 at level 8
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
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