You can’t beat that!
2 Likes
19th May 25 - 6 Months of Arms WK 13/24 - Upper A
-
HS chest press
55kg each side x 8
50kg each side x 8 -
Seated cable row
105kg x 8
98kg x 8 -
Viking Press
78kg x 6
68kg x 8 -
Chins
5kg x 7
bw x 7 -
Weighted Dips
21.25kg x 7 -
Shrugs
50kg dbs x 8 -
Pec fly machine
98.5 x 8
91.5 x 8
Good session today, 5 more days until i go on holiday to Italy. I’m excited.
4 Likes
20th May 25 - 6 Months of Arms WK 13/24 - Legs
-
Hack Squats
112.5kg x 8
92.5kg x 8 -
DB RDL
42kg DBs x 8
40kg DBs x 8 -
Standing calf raises
125kg x 7
115kg x 6 -
HS ab machine
27.5kg
x 10
x 10 -
Abductor
45kg
x 12
x 12 -
Adductor
45kg x 15
50kg x 15
4 Likes
22nd May 25 - 6 Months of Arms WK 13/24 - Upper B
-
Slight incline DB press
46kg DBs x 8
42kg DBS x 7 -
Seated HS row
62kg each side x 6
57kg each side x 7 -
Chins
5kg x 7
bw x 7 -
Weighted Dips
21kg x 7
11kg x 8 -
HS Shoulder Press
60kg each side x 6
55kg each side x 6 -
Lat raise machine
57kg x 8
52kg x 8
2 more sleeps until holiday, i’m so excited! Nervous about waking my kids up at 3 in the morning for the flight but i’m sure it will all be fine.
4 Likes
22nd May 25 - 6 Months of Arms WK 13/24 - Arms
-
Wall curls
16kg dbs x 12 x 10 x 6 then drop set with 8kg dbs x 6 reps -
Tricep metal bar pushdowns
14 weight x 12 x 10 x 8 drop set with 7 weight x 10 reps -
Seated hammer curls
18kg dbs x 8 x 8 x 8 -
Oh tricep cable extensions
14 weight x 12 x 10 x 8 -
Preacher curls
9 weight x 10 x 8 x 7 -
Diamond incline push ups
X 16 x 14 x 12 -
HS ab machine
27kg x 12 x 10
Not really feeling tricep pushdowns in my triceps last couple of weeks, feeling it my upper back more. Might change it out.
So off on holiday for a week to Italy, no creatine, no supplements, no exercise, lots of pasta, wine, playing with the kids, walking being the best dad I can be. I’m nervous and excited.
5 Likes
Enjoy you break mate, relax and let the body heal.
2 Likes
**2nd & 3rd June 25 - 6 Months of Arms WK 15/24 **
I got back from Italy on Saturday and then flew to Glasgow with work on Monday, busy times. I booked a hotel with an average gym in it at least.
2nd June - upper
-
Chest Press machine slight incline
109kg x 8 (that maxed the machine out which made me very proud)
100kg x 8 -
Shoulder Press Machine
60kg x 8
55kg x 12 -
Cable row wide bar
80kg x 8
73kg x 8 -
Lat Pull down
73kg x 8
66kg x 10 -
Pec dec
91kg x 8
86kg x 8 -
Bicep Curls
14kg DBs x 12
12kg DBs x 10
8kg DBs x 17 -
DB French Press
18kg DBs x 15
16kg DBs x 12
12kg DBs x 17
3rd June Lower
-
BB RDL
60kg 3 sets of 8 -
Leg Press this machine sucked a bit, was not made for a larger 6ft 3 male.
80kg 3 sets of 10
93kg x 6
107kg x 6
3 .Calves on leg press
73kg 3 sets of 10
Then called it a day.
4 Likes
Other up-dates
Holiday was amazing, really had an amazing time with the family in Italy. Traveling with kids is not fun and my son was so nervous about the whole thing that he was sick the whole trip from leaving our house all the way there and most of the way back.
I also forget that i travel quite a lot for work and my wife and kids don’t so i found that hard to deal with their slowness.
I didn’t do any exercise all week but did a good 15-20k of steps and playing in the pool every afternoon.
Diet was hard going, most meals were very carb heavy without really any meat choices, i ate protein when i could but I’m guessing most days i got less than 100g of protein. Its not the end of the world though.
What i did like (little ego trip here) was that i thought in all my holiday photos i looked big/ broad. Nearly every waiter or taxi driver commented on how big i was which made me feel pretty proud.
I know I’m not that big at all in the gym circles but i feel good, the 3kg I’ve added over the last 6 months or so has made me a little bit bigger round the waist but also just broader and bigger.
6 Likes
Hard work paying off big fella. Quality
1 Like
5th June- 6 Months of Arms WK 15/24 - Upper B
-
DB slight incline (got some compliments after my first set about the weight and the form)
46kg DBs x 8
42kg DBs x 8 -
HS Seated Row
62kg each side x 7
57kg each side x 7 -
HS Shoulder Press
60kg each side x 7
55kg each side x 7 -
Chins
5kg x 7
Bw x 7 -
Weighted Dips
21kg x 7
11kg x 7 -
Lat machine
57kg x 8
52kg x 8
Great session, was tired and had a bit of a drive afterwards but got it done.
I had two chicken breasts on my drive to work after this session, felt like a cave man.
4 Likes
48 for 8 on an incline is no joke. Nice lifting mate
1 Like
6th June- 6 Months of Arms WK 15/24 - Arms Session
-
DB Curls
16kg DBs x 13 x 11 x 8 -
Single Arm cable pushdowns
3 weight x 20
5 weight x 12 (12 with right arm 10 with left arm)
5 weight x 10 (10 with right arm 8 with left arm) -
Wall curls
12kg DBs x 11 x 10 x 8 -
OH Tricep cable extension with handles (no metal bar available)
15 weight x 6 x 6 x 5 -
Preacher curl machine
3rd big weight on machine x 10 x 8 x 8 -
Diamond push ups against preacher curl machine
x 16 x 15 x 15 -
Ab crunch machine
30kg x 10 x 8
Good session, i find i’m running out of time to get legs done after arms (as i take my kids to school on a friday). Might have to see if i have time for a sprint session at lunch or maybe run my stairs in the house or something like that.
4 Likes
9th June- 6 Months of Arms WK 16/24 - Upper A Session
-
HS Chest Press
57kg Each side x 8
52kg Each side x 8 -
Seated cable row
105kg x 8
98kg x 8 -
Viking Press
78kg x 8
68kg x 8 -
Chins
5kg x 7
BW x -
Weighted Dips
21kg x 8
11kg x 8 -
DB Shrugs
50kg DBs x 8 -
Pec Dec
101kg x 6 -
Rear Delt machine
54kg x 12
4 Likes
10th June- 6 Months of Arms WK 16/24 - Lower
-
BB RDL
80kg 3 sets of 6 reps -
Hack squats
100kg 3 sets of 6 reps -
Standing Calf Raises
125kg x 6
115kg x 6 -
Ab machine
30kg x 12 x 10 -
Good girl machine
75kg x 10 -
Bad girl machine x 10
Good session, enjoying some BB RDLs again, i’m not going super low so ensuring my form is bang on so i don’t tweak my back again.
4 Likes
12th June- 6 Months of Arms WK 16/24 - Upper B
-
Slight incline DB Press
48kg DBs x 6
42kg DBs x 6 -
HS Row seated
62kg Each side x 8
57kg Each side x 8 -
HS Shoulder Press
60kg each side x 6
55kg each side x 7 -
Chins
5kg x 5 just hit failure and had nothing
BW x 7 -
Weighted Dips
22kg x 6
12kg x 6 -
Lat Raise Machine
Ran out of time as had a fathers day breakfast at school with my moody son.
Got rugby training later, will be hard on the legs after no fitness for a bit but such is life.
5 Likes
13th June- 6 Months of Arms WK 16/24 - Arms
-
DB Curls
18kg DBs x 10
16kg DBs x 10
14kg DBs x 12 -
Single Arm tricep cable extensions
6 weight x 8
5 weight x 10
4 weight x 14 -
DB Wall curls
12kg DBs x 10 x 9 x 8 -
Tricep OH cable extensions
15 weight x 10 x 9 x 7 -
Preacher Curl machine
8 weight x 12 x 11 x 8 -
Diamond push ups at an angle
x 20 x 19 x 16 -
HS ab machine
32kg x 12 x 10
Had rugby training last night, was only an hour of touch but i’m aching today. Was good to get a run about though and very much enjoyed starting to build my cardio back up again.
3 Likes
16th June- 6 Months of Arms WK 17/24 - Upper A
-
HS Chest Press
57kg each side x 8
52kg each side x 8 -
Seated Cable Row
112kg x 5
98kg x 8 -
Viking Press
78kg x 8
68kg x 8 -
Chins
5kg x 7+1
BW x 5+2+1 -
Dips
22kg x
12kg x -
Pec Dec & Rear Delt
Someone was just on the machine for bloody ages. I did some bicep curls and then had to go to work -
Bicep curls
Did a drop set with DBs, made me realise my biceps hadn’t recovered from arms on Friday though
4 Likes
17th June- 6 Months of Arms WK 17/24 - Lower
-
BB RDL
82.5kg x 3 sets of 6 reps -
Hack Squats
102.5kg x 3 sets of 6 reps -
Standing Calf raises
125kg x 7
115kg x 7 -
Dead hang
30 seconds - grip went on the rubber chin bar -
Ab Machine
32kg x 12 x 10 -
Abductor and adductor machines
75kg 10 reps on each machine
Couldn’t stop sweating at the gym after i showered before going to work. I love the summer but hate being so warm i can’t cool down.
3 Likes