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.