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.