Monday 19th November: Legs

Monday 19th November: Legs

• Mobility
• Squats: -WU: Barx10, 40kgx3, 60kgx4, 80kgx2.
• -Squat singles: 85kg, 90kg(pb), 95kg(pb), 100kg(PB!) x2
• -Squats WS: 3x8x85kg
• RDL's: 60kg: 10, 10, 12.
• Calve raises-single leg (done in between the RDLs for funsies): 15kg: 15, 15. - @BW: 20, 20.

Awesome. Squats felt good, some tightness in places, namely the glutes and the side of my hips (technical word?). The singles then followed by the 3 sets was sweet, especially since I only hit a single set of 85kg last week.

RDL: Really squeezed the glutes at the bottom before lifting up again, helped my lower back no end.

New squat working set PB.
New squat PB of 100kg.

Can't ask for more really, considering my heads been all over the place today.

15th and 16th November: Core+shoulders, Back.

Thursday 15th Nov: core and shoulders:

• Mobility
• Land mines +5kg: 10, 10, 10.
• Planks supersetted with Pallof press (band): Planks: 3x50s. Pallof press: 3x10. - Brutal.
• OHP: 10xBar, 10x30kg (last two reps slow), 9x30kg (rep 9 slow), 8x27.5kg straight on to 5x25kg.
• SA.OHP: 10's: 7 (LOOOL). 7.5's: 2x14.
• Arnold press: 10's: 10, 11, 9 (failed rep 10)

All in all, good, BB OHP killed me though.

Friday 16th November: Back

• Mobility
• Deadlifts: WU: 10x60kg, 4x80kg, 2x100kg. WS: 120kg: 5. 122.5kg: 5, 6. (PB WOOOP)
• BOR's supersetted with reverse grip BOR's: BOR's: 42.5kgx10, 45kgx10, 50kgx14. RG.BOR's: 42.5kgx10, 45kgx10, 50kgx10 (+Set: 40kgx14, slow neg)
• Single arm row: 3 second negatives @ 20kg: 10, 12, 14.

Deadlifts were weird, didn't feel good when I stepped in the gym or did 100kg, did the 120kg and it was alright, added weight to it, went amazing, go figure.

Lat pump throughout was SWEET today, loved it, definitely playing with negatives again in other workouts.

Deadlifts @ 122.5kg is a PB, so can't moan.

Tuesday 13th November: Chest and Tr's

Tuesday 13th November: Chest and Tri's:

• Mobility
• DB Bench Press: WU: 10x10's, 10x15's. - WS: 3x10x22.5's
• Incline Barbell bench: 50kgx8, 9, 6.
• Incline Barbell bench: 40kgx12 - just to punish myself for failing
• Dips @ BW: 7, 7, 8. - Such a weakling
• Overhead tricep extensions, supersetted with themselves if that's posible @ 7.5kg: 10, 12, 16.

Nearly got cramp in my right hip during incline bench, that was interesting. DB bench is a PB, surprised how well it went. Can't really moan about the performance of the incline bench, as the flat DB was a PB as I say.

Rest day tomorrow, then Core and shoulders again on Thursday.

Monday 12th November: Legs

Mon 12th November: Legs

• Mobility
• Squats: WU: 10xBar, 4x40kg (paused), 4x60kg. - WS: 80kgx8, 82.5kgx8, 85kgx8....Funnily enough, my wrists started to go numb here, must've held the bar funny.
• RDL's: 3x10x50kg
• Calve Raises @ 55kg: 15, 15, 20.
• Hammer curls with twist: 3x10x12.5kg
• Goblet squats @25kg: 10, 10, 12. Nice and deep.

God knows what happened with my wrists, blood supply got cut off to them Not to mention the usual wrist pain due to them bending back. Got some nice forearms doms today from the curls. Yeaaaaaaaaaaaah!

Chest tomorrow, not sure what I'm doing DB bench wise yet.

Friday 9th November: Back

Friday 9th November: Back

• Mobility
• Deadlifts: WU: 10x60kg, 2x80kg, 2x100kg. WS: 120kg: 6, 4. 110kg: 5+1, 6.
• Single arm rows: 3x10x30kg.
• BORs supersetted with reverse grip BOR's: BORs@40kg: 10, 12, 14. RgBOR's@40kg: 10, 12, 12.

Good session today, still not 100% sure on the lower back, but it was miles better this week than last week. 2nd set @ 120kg my grip was going, 2nd set @ 110kg was funny, as I almost didn't do it, but it was SO much more tighter the weight went up twice as easy as the first set.

Upper back pump was awesome, not really had it that much before, felt grand.

Roll on the DOMS!

Thursday 8th November: Core and shoulders

Thursday: Core and shoulders

• Mobility
• Planks supersetted with land mines: Planks: 45s, 45s, 50s. - Land mines:bar +5kg: 10, 10, 10.
• OHP: Barx10, 25kgx10, 30kgx10, 25kgx10.
• Single arm OHP: 12.5's: 7(weak as SIN). - 10's: 10, 10.
• Pallof press with band: 10, 10, 10.
• Arnold press: 2x10x10's. - 1x7x12.5's (hurr) - 1x7+2x10's.

Pretty good session, shoulders work well on core day so will probably keep it like that. Rest periods were kept extremely low throughout. I may or may not ditch OHP, it just isn't doing my lower back any favors.

Legs and Chest: Monday 5th and Tuesday 6th November

Monday 5th Nov: Legs
-Mobility
-Squats: -WU: 10xBar, 4x40kg, 4x60kg
              -WS: 80kg: 4+4 (racked half way through to put catches on, nearly failed)
                       75kg: 10, 10 - Wrist started to act up here again
-RDL's: 3x10x50kg - Supersetted with calves raises as below
-Calve raises: 50kg: 20, 20, 15+10+1, 50@bw
-BB curl: 3 sets of 21's with the bar. BW calve raises in between sets (30)

Not bad, considering my week off, squats went well, should be good to do 80kg next week properly.

Tuesday 6th Nov: Chest
-Mobility
-DB flat bench: -WU: 10x10's, 10x15's.
                          -WS: 3x12x20's
-Inc. BB bench: 50kg: 8, 8, 10! - Excellent, failed this last time. Watch the right shoulder.
-CGBP: Barx10, 30kgx10, 35kgx10, 40kgx10, 42.5kgx5, 40kgx7, 35kgx8, 30kgx10, Barx12.

Loved today, things seemed to work, the 20's went well on the DB bench (3x12!) and the incline worked surprisingly well, I'm sure there was a couple of odd reps, but I have to watch my shoulder at the end of the day and I'll only take the bar to a comfortable level.

The DB bench was good, got 12 reps as I said, become a struggle after 8 reps on the 2nd set onwards, but pushed through.

Rest day tomorrow, then core on Thursday.

23rd October: Chest and tri's

• Mobility
• DB Bench:
• WU: 10x10's, 5x15's
• WS: 3x10x20's
• Incline BB Bench:
• 50kg: 8, 8, 7 - Failed rep 8, once in from the friggin catch
• Decline flyes:
• 3x10x12.5's
• CGBP:
• 40kg: 8, 6.
• 35kg: 8/9
• 30kg: 12
• Overhead tricep extension:
• 3x10x10kg
• Dips: legs elevated: 20kg plate on legs:
• 10, 14, 16.

Again, felt shoddy today, but the 20's went up again, I did attempt 25's (I couldn't safely put the 22.5's together as we only have loose weights on grip collars) and they just didn't go up.

Rep 8 on the incline bench was frustrating, I was literally one inch from locking, maybe next time. Either way, happy with the 50kg incline bench.

Overall it was decent, I just feel shattered this week. Tricep wise I felt weak for some reason, more so than usual.

22nd October: Legs

• Mobility
• Squats:
• WU: 10xBar, 4x40kg, 4x60kg
• WS: 3x8x80kg
• Front Squats:
• 3x10x50kg
• BB-Calve Raise:
• 70kg: 20+30, 25+25, 20+30.
• RDL:
• 3x10x55kg

Felt shattered today, no idea why. Squats went okay, certainly on the limit of keeping form half decent now, which is annoying, may take the opportunity to up the reps somewhat.

Front squats I did with crossed arms, my wrist just can't handle the bent backwards thing.

BB-Calve raises were okay, still had the wrist issues, but better than last week.

RDL's felt good, no pain at the time. Currently got some general discomfort, but I think I need to attack my glute with a ball.

October 19th: Back and shoulders:

• Mobility
• Deads:
• WU: 10x60kg, 3x80kg, 2x100kg
• WS: 3x4x120kg - last set was just naff
• BOR:
• 3x12x60kg - lots of body English
• SAR:
• 3x14x27.5kg
• OHP supersetted with Arnold press:
• OHP: 3x12x25kg - last set was 10+2.
• AP: 10kg: 10, 7+4, 5+4
• Lateral Raise: 7.5kg: 10, 12, 12.
• BB-Curl: 3x12x25kg

All in all, decent session, will be rolling back the deadlifts next week and adding in more reps hopefully. Need to keep my arse down and chest up.

18th October: Core

• Mobility
• Planks:
• 1min, 1min, 1min
• Land mines + 5kg on bar:
• 12, 12, 12.
• Pallof press with band:
• 10, 10, 10, 10.
• Single arm OHP:
• 12.5kg: 10, 10, 9/10.

Cores pretty knackered. The OHP I was pleased about, could hardly do 12.5kg the week before. Again, my left arm pressing is a lot weaker, so not sure where the point of failure is...Pallof press was done really strictly, with a pause at the end.

I love core days <3

16th October: Chest and triceps

Something just clicked today...No idea what it was, but everything felt amazing, I just had SO much energy to push through a couple of barriers.

• Mobility
• DB bench press:
• WU: 12x20kg, 6x30kg
• WS: 40kg: 10, 10, 13.
• Incline BB bench:
• 45kg: 12, 12, 12/14 - I think I got 14 here, lost count completely.
• Decline flyes:
• 3x16x10kg
• CGBP:
• 40kg: 4 (hahahaha!) then 30kg: 11
• 30kg: 14, 14.
• Over head tricep extension:
• 10kg: 10 - too hard really
• 7.5kg: 17, 13.
• Dips, with legs in the air on bench:
• 20, 26, 18+10.

DB bench flew up this week, no idea why, everything just connected, hence the extra few reps on the last set. Same with incline bench, so much so I upped the weight to 45kg. Decline flyes also felt good.

CGBP was hilarious, presumably due to pushing harder on everything else, and putting db flyes before cgbp, 40kg just didn't want to shift well at all. Dropped the weight to get what I wanted out of them.

Dips were good, purely there to smash the triceps, I also believe a piece of my afternoon food decided to come and see what was happening during the second set...Via my mouth.

All in all, excellent, hopefully it's a sign of things to come.

15th October: Legs

ARRRRRRRRRRRRRRRRRGH! Squats and Oats >:D

• Mobility
• Squats:
• WU: 10xbar, 4x40kg, 3x60kg
• WS: 3x8x77.5kg (PB!)
• Front Squats:
• 55kg: 10, 10, 1+9 (tried gripping with hands over bar on rep 1, just no)
• BB Calve raise:
• 70KG:
• 11+9 - BB on my back, wrists were caining, so stopped)
• 30, 30, 30 - doh grip instead from rack pull
• RDL:
• 3x10x50kg

RAWR! Amazed by the squats, nearly failed on some of the reps, but pushed through, considering last week I did 72.5kg, the jump up to 77.5kg was awesome. They are also a PB for me, this also matches my current 1RM.

My wrists just do not like front squats, I managed to put up with it during front squats, but trying to do calve raises on with the bar on my back just did not work, couldn't hold the bar properly at all.

RDL's felt good, no lumbar pain which I'm pleased about, roll on legs next week.

P.S: John Wayne would be proud

12th October: Back and shoulders

• Mobility
• Deads:
• WU: 10x60kg, 3x80kg, 2x100kg
• WS: 3x4x120kg
• BOR:
• 3x10x60kg
• SAR:
• 3x12x25kg (+4 reps on final set)
• OHP supersetted with Arnold press:
• OHP: 25kg: 10, 12, 11.
• AP:
• 12.5kg: 6 and 6 @ 10kg
• 10kg: 6+4, 6+3
• Lateral raise:
• 5kg: 14, 16, 20.

Lower back was generally okay, felt a little odd due to my core being slightly dodgey on the right from the day before...Need to keep my arse down on deadlifts, and chest up. One more week at 120kg then I'll drop to 100kg/110kg and keep the bum low. Will see how it goes.

Thursday 11th October: Core

• Mobility
• Planks:
• 1min 10sec, 1min, 1min.
• Land mines +5kg on bar:
• 10, 10, 10, 10 (per side)
• Pallof press: band
•  12, 12, 12.
• Single arm OHP:
•  12.5kg: 7 - left side failing....
• 10kg: 11, 12.

My left arm while doing some work appears to collapse at the core...So not sure if thats the right or left obliques etc lacking? It's damn annoying either way.

Deads tomorrow, cannot wait.

Wednesday 8th October: Chest

• Mobility
• DB flat bench:
• WU: 12x20kg, 6x30kg
• WS: 40kg: 12, 9, 7
• Incline BB bench:
• 42.5kg: 12, 9-Failed rep 10
• 40kg: 12
• CGBP:
• 40kg: 12, 12, 10.
• Tricep kickback:
• 15kg: 20, 20 20.
• Curls:
• 15kg: 8
• 10kg: 10, 10.
• Decline flyes:
• 7.5kg: 20, 20, 20. 

Dirrrrrrrty curls. DB bench was pathetic this week, no idea why, front delt felt weird before I even started the session tonight. Roll on next week.

Monday October 8th: Legs

• Mobility
• Squats:
• WU: 10xBar, 4x40kg, 3x60kg
• WS: 3 x 8 x72.5kg
• Front Squats:
• 3 x 10 x 50kg
• BB Calves Raises:
• 3 x 40 x 60kg
• DB Lateral raises: @ 5kg
•  14, 14, 16.
• Bike: 15mins, setting 4.

Back squats are getting hard, surprised I'm continuing, eventually need to up to 10 reps on the working set, but it won't happen right now. Front squats are HARD, no idea why, possibly due to breathing technique, or I'm just not used to them. Lateral raises where just added in, shoulders need some work.

Got things going on tomorrow, so Chest is postponed until Weds...then I'll be in the gym for the rest of the week, the weekends going to be a long one!

October 4th and 5th

October 4th: Core:

• Mobility
• Planks:
• 1min 10 seconds
• 1min
• 1min
• Land mines (Bar+5kg)
• 4x8
• Pallof press with band:
• 3x12
• Single Arm OHP: @10kg
• 12
• 17 (my left side keeps collapsing here, something to note)
• 12
• Skull Crushers:
• 3x20x10kg

October 5th: Back

• Mobility
• Deadlifts:
• WU: 8x60kg, 3x80kg, 2x100kg, 1x110kg
• WS: 3x4x120kg
• BORs: @50kg
• 16
• 16
• 14
• (Above and below supersetted)
• Single arm rows:
• 3x10x25kg
• OHP:
• 3x10x30kg (failed rep 10 of set 3)
• Bent over rear flyes:
• 3x12x7.5kg
• Front raise:
• 3x10x7.5kg

Deadlifts killed me, reps 4 on sets two and three barely got up, really had to push through them. It's been noted I needed to keep my chest up more...Seeing as my 1rm was 115kg and 120kg for 3 sets of 4 is now my PB, it's not so bad. I will probably drop the weight to 110kg or 100kg next week, work on form and more reps hopefully.

All in all, a good week...I just need to keep hitting the pump barrier, and push through it.

Update: 2nd October 2012

Again, apologies, been a while since my last update, and it appears looking back at my last post that I couldn't type anyway.

Mondays session this week: Legs

Squats:

• WU:
• 10xBar
• 4x40kg
• 3x60kg

• WS:
• 3x8x70kg

Front squats:

• WS:
• 3x10x45kg

BB calve raise:

• 3x40x60kg

Bike: 15 mins Hiit, settings 2/10

Tuesdays session: Chest

DB Bench press:

• WU:
• 10x20kg
• 8x30kg

• WS:
• 3x10x40kg

Incline BB bench:

• 3x10x42.5kg

CGBP:

• 42.5kg:   10, 8 - failed rep 9 on set 2
• 40kg:: 9 - literally struggled for the ninth rep

Some cheat db curls @ 30kg: 10, 10, 10

Flyes:

• 3x10x7.5kg

Bike: 15 mins, setting 6 @ 100rpm

Mondays squats: Could have probably pushed out a couple more reps on the final set, pleased with progress here: The front squats are tough, mainly due to them trying to strangle me, but I'm working on it...Seemed to have figured out a nice way of holding the bar, so it's all good.

Tuesdays chest session: Dead happy with the 20kg DB bench, took me nearly 3 weeks to get 3x10, but I got there. Incline BB went up this week, hopefully I'll manage more next week. CGBP was okay this week, increased the weight, so I'm happy with that, just got to keep hammering them.

Weight:
At the end of September I only got down to about 78/79kg, but I'm happy with how things have gone. Fat has dropped, strength has increased, seeing some muscle separations in my legs, abs, and various other places, all in all, very happy. Now time for the lean bulk, just need to make sure my foods are all from good sources.

Roll on the next few months! 

Weight...

Forgot to mention...sitting at 80kg currently, intending on staying on the diet the end of september, then ill probably start the slow bulk with a small caloroe increase.

Deadlifts last Friday were: 3x3x110kg, not far off my single pb.

17th September 2012: legs

Again....lack of updates makes me sad. Shall get in to a routine of doing it again soon.

• Squats: 3x3x65kg
• Squats: 3x8x65kg
• leg extentions supersetted with leg curls: lots of pain

Squats im pleased about, possibly.need to get mpre depth, will work on it. Weight should be able to go up next week, pondering whether to just jump 5kg up to 70kg.....Will see how i feel on the day.

EDIT: Tuesday 18th

What a mellon...Squats were in fact 3 sets of 8 rather than 3x3.

Monday 20th August: Legs

Legs today: Squats

• Bar x some
• 3 x 8 x 50KG

Then continued in singles, hit a new PB on 77.5KG for a 1RM, pretty pleased, could have got slightly more no doubt if it was done before the working set.

The working set was 7.5KG's more than last week, so definitely working at too much of a light weight.

Finished with some goblet squats, bulgarian split squats and some calve raises. Walking shall be good tomorrow. Got a bit of tightness in my glute / back, so need to work it out.

19th August 2012 - Update

Apologies for the lack of updates, been well over a month now...Just been really busy with work.

As a smaller recap, I've been given the opportunity to do 4 Weeks freelance work for a company near me with good pay, couldn't really turn it down, so not had much time to update the blog. Rest assured, I have been training.

Seeing as I'm not at my usual place of work, I've been training at a new place for the last couple of weeks, which, by the way, I LOVE! Proper equipment, just awesome. Did a new Deadlift PB (only 115KG but still happy. I am now also squatting again, albeit lightly...I do however feel that I can beat my old PB now, as last Squat session (Monday 13th August) I got 5kg away from it after a 3x8 set prior, and definitely could have attempted, just seemed silly at the time. Tomorrow though, I think I will try it.

All in all, still hammering it (contrary to belief) and still on my cut, I was 82.8KG this morning (this will go up over night no doubt) but I'm hoping to adjust my diet a little to help get down to 80KG, then I will see how things are going and see if I need to go down to 75KG.

Anyway, I will hopefully update the blog again soon.

Delvis

Tuesday 10th July: Chest

• Inc. Bench Press:
• 1 x 10 x Bar
• 1 x 6 x 30KG
• 3 x 8 x 40KG
• DB Bench:
• 1 x 6 x 20KG
• 3 x 8 x 30KG (15s)
• CGBP:
• 3 x 10 x 35KG
• Flyes:
• 3 x 8 x 7.5KG
• Tricep Kickback:
• 3 x 8 x 15Kg
• X-Trainer: 25 Mins Total
• 1 min @ setting 1
• 10 mins: From setting 1-8, 15s on / 45s slow.
• Remainder: Setting 2

Mixed things up today. Changed Flat BB Bench to Incline BB, worked wonders on my shoulders, not much discomfort at all! There was a couple of loud clicks, so i'll keep an eye on that.

DB Bench, this was amazing, the pump was brilliant!

CGBP was good also, everything went up nicely.

The flyes however, were pretty naff, my shoulder really does not like that while trying to keep form strict...Need to get some pointers on this off of people over the weekend to see what can be done.

All in all a good session, and I'm feeling pretty good today.

Monday 9th July: Legs

• BSS:
• 1 x 5 x 10Kg
• 4 x 8 x 20KG
• Leg Extension:
• 20KG x 5
• 40KG x 10
• 60KG x 20
• 40KG x 20
• 20Kg x 20
• Goblet Squat:
• 3 x 10 x 25KG
• Calce Raise:
• 80KG: 12, 12, 12, 12.
• X-Trainer: 20 Mins
•  Setting 1 - 1 min
• Setting 2,3,4,5 - 15s on, 45s slow.
• Setting 5 - 5 mins
• Setting 4 - 10 mins

Excellent session, legs were dead - Love it.

Did some Back squats also, just to check form:  Turns out there is some overextension going on with my lumbar..Meaning my stomach is coming out and my lumbar curves in. It comes back to neutral as I was hitting parallel. This is a no no, and I blame EFTS 'So you think you can squat' video entirely.

And just to elaborate: "Your rotating your hips, backwards if that makes sense, and putting your back in to a far from neutral position."

And: "Poor glute flexibility, poor hamstring flexibility, poor hip hinge motor pattern, poor core stiffness.

Over extending (sticking your bum out) will turn off your core."

Basically it was poor, something I intend on working on. My goblet squats however are fine, so I need to look in to how I do these and transfer the core activation over in to Back Squats - Although being honest, I'm not sure when I'll be doing these again.

Friday 6th July: Back adn Shoulders

Wooooooooooooo! Delay, sorry all!

• Deadlifts:
• 1 x 5 x 40KG
• 3 x 3 x 60KG
• 1 x 3 x 80KG
• SAR:
• 3 x 12 x 25KG
• S.A.Rear Flyes:
• 3 x 12 x 10KG
• Front and Side Raises:
• 3 x 8 x 5KG
• Resistance Band 'Pull-Down'
• 3 x 10
• X-Trainer:
• Setting 2, 15 mins, 30s on / 30s slow
• Setting 2, 5 mins.

Deadlifts were okay  again, more improvement needed though, shoulder back behind / in-line with the bar, keep my arse down, push through with my feet.

Front and Side raises: Concentrated on keeping my scapula back at all times, so the weight was a lot lower. Will continue to do this as I'm trying to improve my shoulder health.

The resistance band thing...Thought I'd try it...Worked pretty well, May add this to the start of the workout though as a warm-up. This week I am also going to be doing OHP's from now on.

Thursday 5th July: Core and Cardio

Started off the session with some stretches and some mobility work...Did a bit of mob on my right ankle, and it seemed to help actually, so I'll be doing this on Monday to see how squats go.

• Land Mines + Leg Raises: (LM's 8 on each side)
• 3 x 8
• Planks:
• 3 x 30s
• Reverse Crunches:
• 3 x 8 (BW)
• Some weird back raise thing while laid flat:
• 3 x 10
• Scapula Push Ups:
• 3 x 10
• Scap Wall Slides:
• 3 x 10
• Bike: 15 Mins, setting 6
• 30s on, 30s off - 80rpm / 120rpm
• X-Trainer: 15 mins, setting 2, 160cals
• 30s on, 30s off

The Bike killed me, but it felt good. Right knee was giving me some gip though.
X-Trainer killed me also, but pushed through. Need to invest in a knee wrap or something, previous knee injury seems to be coming back.

Core work was good, the leg raises seemed to aggravate my back a bit, so did the reverse crunches. The scapula wall slides were terrible, so I need to look them up again.

Bring on this evening. Back session, determined to get good form on my deads this week as last week was terrible.

BOOM!

Weighed in a 86Kg this morning, dead chuffed, so lost about 4KG over the last month or so on the new diet and routine.

Hoping for things to continue for this month.

Tuesday 3rd July: Chest

Wasn't overly pleased with last nights session...But hey, got my head around it now and it was just a naff session. Carry on and get on with it!

• Bench: Attempting 3 x 12 for the WS
• 1 x 10 x Bar
• 1 x 5 x 35KG
• WS:
• 1 x 12 x 47.5KG
• 1 x 11 (+1 rep after rack) x 47.5KG
• 1 x 10 (+2 reps after rack) x 47.5KG
• DB Inc. Bench: Weight is total weight for two DB's.
• 1 x 10 x 30KG (aimed for 12 here....just no)
• 1 x 11 (+1 partial - haha!) x 25KG
• 1 x 12 x 25KG
• CGBP: Aimed for 3 x 12 x 32.5KG
• 2 x 12 x 32.5KG
• 1 x 10 (+2) x 32.5KG
• Flyes:
• 3 x 8 x 7.5KG
• X-Trainer:
• 20 Mins, setting 2, 197 cals, speed bursts - Sweating like a bugger

As I say, this weeks session did my head in. Bench press felt terrible on the first set but I managed the 12 reps. Next two sets just didn't work.
As for the Inc. Press, the 15s just where not happening...And the 12.5's weren't that much better.
Flyes, well, I did the 3x8, but form was a bit odd towards the end, not half as good as last week.

Ah well, things happen. I've come to realise I'm getting too much in to a routine...I need to mix things up more, change rep ranges and weights more randomly, change the order of exercises from time to time.

Cannot wait for next week, there will be pain.

Monday 2nd July: Legs

Well, it's a new month, time to smash it.

• BSS:
• 1 x 5 x 10KG
• 1 x 5 x 20KG
• 3 x 8 x 30KG
• Goblet Squats:
• 1 x 8 x 20KG
• 3 x 8 x 25KG
• Calve Raise: (65KG
• 20, 20, 20.
• Leg Extension:
• 10 x 20KG
• 10 x 40KG
• 10 x 60KG
• X-Trainer:
• 20 mins, setting 2, 203 cals. Random speed bursts.

Was pleased with Monday, seemed to go pretty well, and I still have some doms today.

Thursday 28th June: Back + Shoulders

• Dedalifts:
• 3 x 5 x 40KG
• Single Arm Rows:
• 1 x 10 x 20KG
• 3 x 10 x 30KG
• S.A.Rear Flyes:
• 3 x 8 x 15KG
• Front and Side Raises:
• 3 x 8 x 10KG
• Inc. Rear Delt Row: (15kg)
• 16, 12,14,14
• DB Curl:
• 2 x 10 x 10KG
• X-Trainer:
• 20 mins, setting 2, 191 cals

Deadlifts were terrible, form was off, will work on it for next week.

Pleased with the Rear Flyes, felt good, will up the reps next time, I'm also glad with the front and side raises, surprised they went up, with some decent form as well.

All in all, a good week, just a shame about the deadlifts really, but I guess that's why I'm keeping the weight light for now

Tuesday 26th June: Chest

• Bench Press:
• 1 x 10 x Bar
• 1 x 5 x 35KG
• 3 x 10 x 47.5KG
• DB Inc. Press:
• 3 x 10 x 15KG (15kg in each hand)
• CGBP:
• 1 x 10 x Bar
• 3 x 10 x 32.5KG (+5 on final set)
• Flyes:
• 3 x 8 x 7.5KG
• Oly Curls:
• 3 x 10
• Donkey Calve Raise:
• 3 x 20
• X-Trainer:
• 20 mins, setting 2, 191 cals

Everything felt good this session, pinned the shoulders back and everything went up with little shoulder pain this week. Just need to remember to do it each session. Also aimed to have 1-2 minute rest periods minimum, and I believe this helped somewhat.

Dead happy

Monday 25th June: Legs

Really delayed in updating last weeks training, been a busy week.

• BSS: Weight is total in both hands
• 1 x 5 x BW
• 1 x 5 x 10KG
• 3 x 12 x 25KG*
• Goblet Squat:
• 3 x 10 x 15KG
• Calve Raise: (60KG) Written in single sets
• 20, 20, 20
• Donkey Calve Raise:
• 30

Simple workout, was recovering from a stag weekend, so it wasn't all bad.

*Set 3 of the split squats, failed rep 7, 8, 9 on the right leg...But completed the reps eventually!

Thursday 21st June: Back and Shoulders

Hi all

Seriously late to update this, but after Thursday I was away at the weekend on a stag do, so didn't get much time to update. And yesterday, well, I didn't feel amazing! Let alone today...So yeah, Legs will be a good workout to do later...NOT

• WU on bike
• SAR:
• 1 x 5 x 15KG
• 1 x 5 x 20KG
• 3 x 8 x 30KG
• Inc. Rear Delt Row: (12.5KG db's) (Supersetted with below)
•  16, 16, 15, 16
• Inv. Row: 12, 8, 8, 10
• Front and Side Raises: (Supersetted)
• 3 x 12 x 7.5KG
• S.A.Rear Flyes:
• 3 x 10 x 12.5KG
• Deadlifts:
• 3 x 3 x 40KG
• X-Trainer:
• 20 mins, setting 2, 191 Cals
• Bike:
• Setting 8, 5 mins.

Decent workout for myself. Form was a bit dodgey on some of the shoulder stuff. Decided to do some deadlifts for the first time since my back injury...I was doing working sts of 85kg+ for 3 x 8....So going down to 40KG was a bit of a bummer. Slowly but surely.

Legs tonight, hopefully my body doesn't give up.

Wednesday 20th June: Chest and Tri's

Terrible workout last night, kept failing at the end of the last sets.

• Bike: WU
• Bench Press:
• 1 x 10 x Bar
• 1 x 5 x 35KG
• 2 x 10 x 47.5KG
• 1 x 9 x 27.5KG (Faile rep 10)
• Inc. DB Press:
• 1 x 7 x 15KG (Failed rep 8, was going for 10????)
• 2 x 10 x 12.5KG
• 1 x 9 x 12.5KG (Failed rep 10)
• CGBP:
• 1 x 10 x Bar
• 4 x 10 x 30KG
• Flyes:
• 3 x 8 x 7.5KG
• 1 x 10 x 5KG

So peeved off I did a couple of extra not even relating to the workout:

• Oly Bar Curls: 3 x 10
• Donkey Calve Raises: 3 x 20

• X-Trainer: 10 Mins, setting 5, 80 cals - Even this was terrible.
• Bike: About 5 mins or so, setting 8

My right should was giving me some pure aggro, not sure what i'll be doing for shoulders tonight unless it sorts itself out. The 15KG db's for Incline Press annoyed me, but as a friend just told me, it's no doubt due to the calorie deficit, so nothing too much to worry about, I just get annoyed.

The thing I was most pleased about was the CGBP, pinned the shoulder right back, and they worked so much better. The bench press was an iffy one, so I need to work on that, i'll either drop to 45KG or do 47.5Kg again next week.

Back and hopefully shoulders tonight...

Tuesday 19th June: Cardio + Core

• Bike: WU
• Bike: Total time = 10mins
• Setting 6 for 30s
• Setting 6 up to 12, 15s on 15s slow.
• Setting 12 down to 6 in two increments, 15s on 15s slow.
• Setting 6 for remainder time
• Land Mines supersetted with Lying Leg raises:
• 4 x 8
• Reverse Crunches Supersetted with 30s Planks:
• 4 x 30s Planks
• 4 x 6 Crunches (5KG Ball)
• X-trainer: Total Time 20 mins
• Setting 3 - 174 cals~

Good, tiring session, especially with the super sets. The cardio appears to be taking it's toll on an old knee injury, so i'll have to keep an eye on this.

Doing 4 days on the trot this weekend, as I'm off work Friday ready for a weekend stag-do.....Need to keep check on the food and drink over the weekend otherwise this weeks dieting would have done nothing! Currently sitting at 192.5lbs this morning, so quite happy.

Friday 15th June: Back + Shoulders

Apologies for the late update, I was busy Friday evening and Saturday I was out all day...And Sunday..Well, that was Sunday.

• Bike: WU
• SAR:
• 1 x 10 x 10KG
• 1 x 6 x 20KG
• 3 x 12 x 27.5Kg

(Below two supersetted)

• Inc. Rear Delt Row: Done with 10KG DB's - Written down as single sets
• 12
• 12
• 12
• 14
• Inv. Row: (Single sets)
• 12
• 8
• 8
• 8

• Front & Side Raises Supersetted:
• 4 x 10 x 7.5KG

(Below two supersetted)

• S.A. Rear Flyes:
• 3 x 10 x 10KG
• 20KG Plate Pinch Shrugs: Written as single sets
• 20
• 20
• 20
• X-Trainer: 20 Mins Total
• Setting 4 - 174 Cals.

Awesome session Friday actually, the S.A.Rows are getting hard, especially with the reps.
Supersetted a lot on Friday to speed the session up, work quite well. I can safely say, I had some severe shoulder DOMS all weekend, border line today as well.

Got a bit of a knot or some weird pain in my lower back heading down to the top of the left glute today, not sure what it is...Will try and get that out before legs this evening.

Thursday 14th June: Chest + Tri's

Shoulders felt a bit weak this week, need to work on some shoulder re-hab.

• Bike: WU 3 Mins
• BB Bench:
• 1 x 10 x Bar
• 1 x 5 x 35KG
• 3 x 12 x 45KG
• Inc. DB Bench:
• 1 x 10 x 15KG
• 1 x 8 x 15KG - These just were not happening
• 2 x 10 x 12.5KG
• Flyes:
• 3 x 10 x 7.5KG
• CGBP:
• 1 x 10 x Bar
• 3 x 10 x 30KG
• 1 x 12 x 25KG
• X-Trainer: 20 Mins total - 183 Cals
• Setting 3 - 5 Mins
• Setting 5 - 5 Mins
• Setting 3 - 10 Mins

 Happy with the BB Bench, but everything else felt pretty naff, I think my CGBP is lacking now, seemed to have hit a wall. DB Bench was weird, the 15's just didn't want to shift this week so i'll probably stick to 12.5kg for next week...We shall see.

Back tonight, first time i've done Chest/Back one after the other, so I'll see how the shoulders cope due to chest yesterday.

Tuesday 12th June: Cardio and Core

• Bike: WU for 3 mins
• Bike: 30s @ 80rpm, 15s @ 120rpm.
• Start on setting 8
• Finish on setting 13
• Finished with 2mins on setting 6, rpm @ 80-100.
• Land Mines: 3 x 12 (Oly Bar)
• Laying leg raises: 3 x 8

(Land mines and leg raises supersetted)

• Planks: 3 x 30s
• Reverse Crunches (5KG Ball): 3 x 8

(Planks and Crunches Supersetted)

•   X-Trainer: 20 Mins total - Approx 170cals - 5mins on each setting
• Setting 4/5/6/4
• Bike: 10mins - Setting 8 - RPM between 90-100

Decent session this week, left the Ab-Rollouts this week, and my back feels better today, so will try again next week to see how things are.

The X-Trainer was a killer, changed the resistance so it started higher, soon felt like giving up....Carried on though thankfully. I appear to be developing pains in my legs around the knees and right ankle, so I'll keep an eye on these as I don;t want an old knee injury to come back in.

For some bizarre reason, I burned less calories on the cross trainer even though the resistance was higher...So i'll see how next week goes.

I've decided to change my rest day to Wednesday, therefore Chest will be on Thursday. I may also decide to eventually move my cardio day to Thursday, so my legs are less fatigued after Legs day!!!

Monday 11th June: Legs

Today was a bit random, completely forgot half my stuff, my chalk, my drink, pen, paper...Bah!!! Managed to pilfer some water so it wasn't all bad.

Ended up changing Split Squats for Lunges, I can't tell if this is what has tweaked my lower back or not, I will see next week, as it may have been the Goblet Squats.

• Bike: WU
• DB Lunges: Weight recorded is total weight of both DB's
• 1 x 10 x BW
• 1 x 5 x 10KG
• 1 x 10 x 20KG
• 3 x 10 x 30KG
• Goblet Squat:
• 1 x 5 x BW
• 1 x 10 x 10KG
• 3 x 10 x 15KG
• Glute Bridge:
• 3 x 12 x 45KG

Supersetted with:

• GHR's:
• 3 x 10 x BW
• Calve Raise: Number noted is reps
• 70KG: 16,16,12
• 50KG 15
• Seated Calve Raise:
• 50KG: 20
• 70KG: 20, 20, 20
• X-Trainer: 20Mins total, 5 mins each resistance - Approx 180cals
• Resitances 4,5,6,5
• Bike: 5 Mins, setting 8, RPM in between 80-100

Damn decent workout, my glutes are fried today and it feels awesome (no homo), my Quads are also have a nice level of DOMs to them, as do my Calves.

I may have to either drop the weight on Calve raises, or keep it as it is for the next week or two as my grip appears to be going on these...That, or i'll change from holding the BB at my waist to putting it on my shoulders.

Loved it, got Cardio and Core Tuesdays session, should be good. I am removing the Ab-Rollouts, as my lower back appears to have some grief at the moment, so I'm either going to put some planks in or leg raises.

New Diet

As of today, I am on a new diet supplied by a good friend of mine (I shant name as I'm not sure whether or not he would want me to publicly on here.)

The only thing that would stop me from following the diet now, is money and lacks of funds. I will do my best to stick to it though!

Got Legs tonight. Debating whether to throw lunges in this week instead of Split Squats just to mix things up a touch....We shall see!

Friday 8th June: Back/Shoulders/Core/Cardio

Well...Today was a killer, had to roll two days in to one, that was fun.

• Bike: WU 3 mins
• SAR:
• 1 x10 x 10KG
• 1 x 5x 20KG
• 3 x 10 x 27.5KG
• S.A.Rear Flyes:
• 3 x 8 x 10KG
• Inc. Lying Rear Delt Row:
• 3 x 10 x 10KG
• Inv. Row (Singles):
• 12 - 8 - 7 - 5**
• Front Raises & S.A.Side Raises (Supersetted)
• 1 x 8 x 10KG*
• 3 x 12 x 7.5KG
• DB Shrugs & Ab Roll-outs (Supersetted):
• Shrugs: 3 x 12 x 20KG
• Roll-Outs: 3 x 10
• Land Mines (Oly Bar) & Reverse Crunches (5KG Medicine Ball):
• 3 x 8
• X-Trainer: 20 Mins total, 5 mins on each setting (3/4/5/3)
• 180 Cals

*Just couldn't do the front raises at 10KG very well, so ditched them.

**Did the inverted rows with my feet on a bench, prefer it this way so I'll continue from now on.

Pretty awesome workout for myself, took just over two hours.

Thursday 7th June: Chest

Ended up back at home Thursday as per the previous post...Bah!!!

• DB Floor press:
• 1 x 10 x 5KG
• 1 x 10 x 10KG
• 3 x 10 x 15KG
• Flyes:
• 3 x 12 x 5KG
• Tricep extension (overhead):
• 1 x 12 x 5KG
• 3 x 10 x 10KG

Short but sweet, completely different to what I normally do, but I had an awesome chest pump.

Roll on next week!

Arrrrrrgh!

Well...I was supposed to be smashing my chest today, turns out they're cleaning it. Would have been nice to be told BEFORE I made the journey!

So, I'm going to hit it at home, managed to pull out the old weights from the garage, so going to fashion some kind of workout here.

Wednesday 6th June: Legs

• Bike: WU for 3 mins
• BSS:
• 1 x 6 x BW
• 1 x 5 x 10KG
• 1 x 10 x 20KG*
• 2 x 10 x 17KG
• Goblet Squat:
• 3 x 10 x 10KG
• Glute Bridge:
• 3 x 10 x 40KG
• GHR:
• 3 x 8 x BW
• Calve Raise:
• 3 x 12 x 80KG**
• 1 x 12 x 60KG
• Seated Calve Raise:
• 1 x 20 x 60KG
• 3 x 20 x 80KG
• X Trainer: 20 Mins total: 179 Cals
• 5 mins @ setting 3
• 5 mins @ setting 4
• 5 mins @ setting 5
• 5 mins @ setting 3

X-Trainer was done the same as last week, but added in some random speed intervals...Needless to say I was pretty jaffed at the end!

*Well...The Bulgarian Split Squats were different...Did 20KG, finished the left leg for 10 reps, started on the right, my leg gave way at rep 6 - There goes the DB flying across the room. Tried again, same thing!!! Haha. Ended up finishing the set, but dropped the weight for the remaining sets.

**My grip was terrible this week, supposed to have done more reps, but just couldn't, that's with chalk! Will make it up next week with less weight but a lot more reps.

On the plus side, I've worked out how to work the outer calve for the seated calve raise, so that'll be fun. Good session, I can honestly say, walking was interesting.

Chest tomorrow!

Friday 1st June: Back

Well, Fridays session wasn't at all bad! Got some nice doms in my back, although I woke up today with a sore area on my back...Although I put it down to sleeping oddly.

• Bike: Warm up for 3 mins
• SAR:
• 1 x 10 x 10KG
• 3 x 12 x 25KG
• S.A Rear Flyes:
• 3 x 12 x 7.5KG
• Inv. Rows:
• 3 x 8 - These where quite frankly terrible for some reason.
• Front Raises supersetted with Side Raises:
• 3 x 12 x 7.5KG
• DB Shrugs:
• 3 x 10 x 20KG (3 sec pause at top)
• Plate Pinch:
• 2 x 35s static holds (20KG plate)
• X-Trainer: 20 Mins total: Apparently 155 calories
• 5 mins @ setting 3
• 5 mins @ setting 4
• 5 mins @ setting 5
• 5 mins @ setting 3

Pretty decent session, and for once I'm actually enjoying the cardio! Which is an odd feeling. I think the Front and Side raises played havoc on my dodgey shoulder and back for some reason this week. Just something to watch for next time.

Next week is half term, and obviously due to the bank holiday the gym will be shut...So I'm going to use the treadmill here at home for the cardio and then do 3days weights at the gym.

Wednesday 30th May: Chest + Tri's

• Bench Press:
• 1 x 10 x Bar
• 1 x 5 x 35KG
• 3 x 10 x 45KG*
• Inc. DB Bench:
• 3 x 8 x 15KG
• Flyes:
• 3 x 8 x 7.5KG
• 1 x 8 x 7.5KG**
• CGBP:
• 1 x 10 x Bar
• 1 x 4 x 30KG
• 2 x 10 x 35KG
• 1 x 8 x 35KG***
• 1 x 10 x 30KG
• Cross-Trainer:
• Setting 3, 15Mins. 1 Min cool down on Setting 1.
• Bike: Warm up - 3 Mins

*Just a note on the Bench Press, started to get weak on the last set.
**Threw in the extra set of flyes...Probably shouldn't have as form started to get terrible.
***Failed on the CGBP on set 3 rep 9, so dropped the weight and did a single set of 10.

Quite pleased with the Bench press, doing more reps than I used to prior to my back injury, once I can do this for reps on 55KG+ I know I'll be getting somewhere. Inc. DB Bench was awesome as well, be on the 20s soon!!!

Oh yes, added in some cardio on to training days as well, for once my weight has stayed at 197.5lbs for two days running, so hopefully this is the beginning of something.

Thursday is my day off. Friday is soon to be though and I cannot wait!

Tuesday 29th May: Cardio Core

I'm debating whether or not to move this day to Thursday, and move Wednesdays chest session to Tuesday...Purely because working my legs that much two days in a row might kill me. I will ask around and go from there.

• Bike: Warm up - few mins
• Stretches for the back issue
• Bike:
• 10 mins in total, 30s standard pace 15s fast pace - Start on setting 6, work up to 12. Work down in 2 increments back to 6.
• Land Mines:
• 3 x 12 x Oly Bar
• Ab-Rollout:
• 3 x 10 x 5KG DB
• Reverse Crunches:
• 3 x 8 x 5KG medicine ball*
• X-trainer:
• 10 mins - Started on setting 3, and it worked past 4 and 5 I believe**
• Bike:
• 2 mins, setting 4 just to cool down.

*Reverse Crunches this week tired me out, especially with the added weight.
**I HATE cross trainers, so much leg burn...Need to look in to the program settings for the damn thing.

Think I lost 1lb just in water weight last night! Haha, needless to say...A shower was most definitely needed when I got home.

Tonight, chest and tri's.

Monday 28th May: Legs

Good session today, split-squats felt good, balance is getting better. Added in some extra calve work this week as well as well as an extra squat exercise.

• Bike - Warm up for a few minutes
• Bulgarian Split Squats:
• 1 x 10 x BW
• 1 x 5 x 10KG
• 3 x 10 x 15KG*
• Goblet Squat:
• 1 x 5 x BW
• 3 x 8 x 10KG**
• Glute Bridge:
• 3 x 12 x 35KG
• Glute Ham Raise:
• 3 x 8 x BW
• Calve Raise:
• 3 x 12 x 80KG***
• Seated Calve Raise:
• 1 x 12 x 60KG
• 4 x 20 x 60KG
• Box Jumps:
• 3 x 10

*Right leg on the 2nd set of the Split Squats decided to fail towards the end, finished the set still, just something to note.
**First time doing Goblet Squats, felt okay, taking note purely for my lower back, just incase some pain develops...So far it feels okay.
 ***Calve raises felt good, grip was slowly going, no panic yet though!

HAH! Box jumps where amusing, one of my legs missed the landing at one point, that was amusing!

Enjoyed the session, need to hammer it more like it in the future.

Friday 25th May: Back

Hah!!! Apologies for the delay once again, need to get in the swing of updating the blog on the day of training.

Fridays session went like this:

• Bike: Warm up - 3 mins
• Single Arm Row:
• 1 x 10 x 10KG
• 3 x 10 x 25KG*
• S.A Rear-Flyes:
• 3 x 10 x 7.5KG**
• Inv. Rows:
• 4 x 8

 (Front and Side raises supersetted)

• Front Raise:
• 3 x 10 x 7.5KG***
• Side Raise:
• 3 x 10 x 7.5KG***
• DB Shrugs:
• 3 x 12 x 25KG
• Plate Pinch:
• 2x5KG plates, held for 2 mins on each hand.

*LOVED the rows, little bit of back twinge, just need to play with form really.
**Upped the rear flyes to 7.5KG, felt good actually, and they went up easily. I'll keep them at this weight for a bit and play with the reps.
***Front and Side raises also upped to 7.5KG, again, surprisingly went up easily enough, so I'm happy there.

Tonight I'm back on the split squats, will see what to do with these later.

Thursday 24th May: Cardio and Core

Something new for the routine...A dedicated Cardio and Core day. Now, this is the first time I've done this, and I have to say with the weather being so hot and me being generally unfit, I've never got so damn hot in all my life! Loved it though

• Bike: Warm up for 3mins
• Stretches: Primarily for my back issue
• Bike: 9 Minutes in total - Start on setting 6, working up to setting 12.
• 30s at 80rpm, 15s at 100+rpm.
• Once at 12, work down to 6 again in 2 increments.

Now, this absolutely knackered me out, and I've never sweat so much, but hell, it's awesome.

• Land Mines: Done with an Oly Bar
• 3 x 10
• Ab Roll-outs:  Done with a 4KG DB
• 3 x 10

I had to be careful with the roll-outs, as they seemed to twinge my back ever so slightly,so I couldn't roll completely out.

• Reverse Crunches: Done at BW*
• 3 x 10

Also did some Oly bar curls, and some 25KG Oly curls - Just for funsies.

• Bike: Finished off with this
• 5 mins - 100rpm - Setting 10 - 1min cool down.

All in all, a good session for me, core is slightly done in today, will need to implement more next week (Tuesday)

*The reverse crunches seemed to aggravate my middle to lower back when doing them, not painfully...But something was there. Will keep an eye on it.

Now. Tonight...We ROW ourselves in to oblivion!!!!!!

Wednesday 23rd May: Chest

Wednesdays session was just weird...Think I exhausted my triceps too early as I did an extra chest exercise. I think I'll alternate Flat BB bench with Flat DB bench from now on.

• Warm up on bike: 4 mins
• Flat BB Bench:
• 1 x 10 x Bar
• 1 x 5 x 30KG
• 3 x 12 x 42.5KG
• Inc. DB Bench:
• 2 x 12 x 12.5KG
• 1 x 10+4 x 12.5KG

• Flat DB Bench:
• 1 x 10 x 10KG
• 2 x 7 x 15KG
• 3 x 10 x 10KG*

• CGBP:
• 1 x 8 x Bar
• 1 x 6 x 30KG
• 2 x 9 x 30KG**

• Flyes:
• 2 x 15 x 5KG

 *Ended up sticking a 3set on the end of Flat DB Bench, form started to go towards the end of the third set.
**1st Set of CGBP: Right shoulder started getting tight, the left almost failed...2nd set, form just went out the window towards the end, so much my left side lifted somewhat. Really strange considering last week I did more. I can only put it down to the extra Flat DB set.

All in all, not a bad session, happy with the flat BB, progressing slightly more. Next week I'll up the weight and drop the reps.

Friday 18th May: Back & Monday 21st May: Legs

Apologies for the delay in writing up the sessions, it was a busy weekend and work has been a tad hectic. Anyway!

Friday 18th: Back

• Bike: warm up
• Single Arm DB rows:
• 1 x 10 x 10KG
• 4 x 10 x 22.5KG
• Single Arm Rear-Flyes:
• 3 x 14 x 5KG
• Inverted Rows:
• 4 x 8 - Legs out - Form was going towards the end of each set, Also did it with my palms facing me which worked the back a bit more this time around. I think I'll alternate.
• DB Front Raise:
• 3 x 12 x 5KG

Supersetted with:

• DB Single Arm Side Raise:
• 3 x 12 x 5KG
• DB Shrugs:
• 3 x 14 x 22.5KG
• Plate Pinches:
• 30s hold x 2 x 20KG - These where done with a single plate, each hand for 30s.

All in all, can't moan.

Monday 21st: Legs

• Bike: Warm up for 3 mins
• Bulgarian Split Squats:
• 1 x 10 x BW
• 1 x 7 x 10KG
• 3 x 10 x 14KG*
• Glute Bridge:
• 4 x 10 x 30KG
• Ham Raise (Done on a bench...):
• 1 x 12 x 20KG
• 1 x 10 x 40KG - Way too heavy, and they seemed to effect my lower back
• 2 x 10 x 30KG - Easier, but enough to work them.
• Calve Raise:
• 3 x 12 x 75KG
• Box Jumps:
• 3 x 10

*The Split Squats absolutely killed me this week...Didn't help the fact I did a 30 mile bike ride the day before! Oh well, it was worth it.

Tomorrow - Chest!

Wednesday 16th May - Chest Training

Pretty decent session this week, certainly felt the pec pump, doms are quite apparent as well.

• Warm up on bike: 4 mins (random speeds / resistances)
• Bench Press:
• 1 x 10 x Bar
• 1 x 6 x 30KG
• 3 x 10 x 42.5KG*

• Inc. DB Bench:
• 3 x 10 x 12.5KG

• DB Flyes:
• 4 x 6 x 7.5KG

• CGBP:
• 1 x 8 x Bar
• 1 x 6 x 30KG
• 4 x 10 x 30KG

• Bike:
• About 8 mins worth of cycling: 30s standard speed, 15s full speed. Start at resistance 6, worked up to 12. Then worked back down in 2's to resistance 6 again.

The cycling at the end was a killer, but I need it. Considering what it felt like, my legs feel good today.

*Bench Press: This was the same as last weeks session, but I did more sets and the same amount of reps...Felt miles better this week. Cannot wait to change things up next time!

I've decided I need to buy 4x1.25KG plates, as the gym I use does not have any...Which is making Flyes a pain.

Roll on Friday!!! Back session, theres going to be PAAAAIN!!!!

Delvis

Monday 14th May - Leg Training

Absolutely loved the session from Monday, could barely walk after each set...Love it.

• To start off: 3 Mins on the bike to warm up a bit, various fast / slow peddling.
• Bulgarian Split Squats:
• 3 x 10 x BW
• 1 x 5 x 10KG
• 3 x 12 x 12KG*

• Glute Bridges:
• 3 x 15 x 25KG

• Glute Ham Raises:
• 3 x 15 x 25KG**

• Calve Raises:
• 3 x 15 x 70KG

• Box jumps:
• 3 x 10

 *BSS: During the first set, right leg gave way, completed the set, but something to keep watch on. In general, my right leg seems to be weaker than the left, balance is also somewhat worse.
**GHR: Absolute killer! Not full ROM, but time will hopefully improve this.

All in all, a good session for myself. Now people might be wondering..."Where the hell are the Squats???" - Simple answer is, back in late February I injured my lower back somehow during squats while super-setting with shoulders, since then it's not been right, so any movements that hurt my lower back are a no no at the moment...So yes, that means Deadlifts - Not happy is an understatement.

Many people hate the idea of Calve Raises, and will not doubt frown or call me stupid, some people do them, some don't. Currently they are a nice way to hit my calves, so they're in. Along with that, it helps with my grip training.

Added in Box Jumps recently, certainly get things going so no doubt I will be doing these again.

Next session, Wednesday - Chest & Tri's

Delvis

A new stage begins:

The purpose of creating this blog is so I have an easy to reference catalogue of my Gym training. Posts will primarily be my gym sessions each day/week, my thoughts on where I need progression, pictures of my physical progression and anything else I wish to spout that takes my fancy.

On that note, let the good times role.

Delvis