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