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.