Warm up on elliptical, then
Cable pullover 5x28kg
Hammer Strength pulldown 3x60kg drop to 2x40kg
Press machine 3x30kg
Rear delt machine 2x47.5kg drop to 1x45kg
Hammer Strength Chest press 2,2,1x60kg 10 breaths between groups of reps.
Abs Machine 5x50kg
Again all reps roughly ten seconds and everything to failure, no rest from start to finish except for the 10 breaths between groups of reps on the chest press. Got the weight wrong on the rear delt but may stay at that next time and work to increase the reps.
Warm up on elliptical then
Hammer Strength Pulldown 8x50kg
Chest Press 11x42.5kg
Press machine 4x27.5kg
Leg press 20x120
Leg curl 8x42.5kg
Face pull 15x3kg
Warm up on elliptical then
Hammer Strength Pulldown 8x50kg
Chest Press 7x45kg
Press machine 3x27.5kg
Leg press 20x122.5
Leg curl 7x42.5kg
Face pull 20x3kg
Feeling shattered before this and really hungry after - taking the hunger as a good sign.
Just going from halfway down (arms at 90 degree angle) to the top for 5 reps and then going from the bottom to halfway up. Really just splitting the rep in half and working the two halves rather than doing full reps. It seems to hit my lats better for some reason.
Warm up on elliptical then
Hammer Strength Pulldown 6x60kg
Chest Press 6x52.5kg
Press machine 4x32.5kg
Leg press 20x132.5
Airdyne bike 30 calories
Leg curl 6x42.5kg
Face pull 15x7kg
Decent session, tried out the Airdyne while waiting to use the leg curl rather than just stand around waiting.
Warm up, then
Kettlebell press 12kg 50 reps
Pull ups bodyweight 25 reps
Deadlift 24kg kettlebell + 20 kg vest 100 reps
Total time 28 mins 38 seconds
Band pull aparts 15x7kg
Don’t have a lot of time at the moment so did this at home, and also wanted to try something along the lines of WaLRUS training. Alternated between sets of presses and pull ups and then did 5 sets of 20 rep of deadlifts at the end.
Warm up on elliptical then
Hammer Strength Pulldown 6x60kg
Chest Press 4x55kg
Press machine 4x35kg
Leg press 20x132.5
Leg curl 6x42.5kg
Face pull 20x6kg
Tabata on Airdyne bike 4 mins 51 calories
Today was a struggle, even the warm up on the elliptical was harder than normal. Think lack of sleep and a demanding week had a slight effect.
Warm up, then
Kettlebell press 16kg 50 reps
Pull ups bodyweight 25 reps
Deadlift 32kg kettlebell + 20 kg vest 100 reps
Total time 28 mins 20 seconds
Band pull aparts 20x7kg
Hard session, good to get it done before the day got warm. Last time I did this my brain melted and I logged incorrect weights and reps, corrected that and this time waited a few hours before logging so this one is right.
Today,
Airdyne bike tabata 4 mins 61 calories
Hammer Strength Pulldown 6x60kg
Hammer strength seated row 4x50kg
Chest Press 3x55kg
1 arm Db Press 4x15kg
Leg press 20x132.5
Leg curl 7x45kg
Row 500m
Face pull 15x6kg
Starting with the Tabata made the rest of the session much harder, was testing out what difference it would make - at least I now know. Not used a rowing machine in a long time, probably about 15 years or so.
Warm up, then
Kettlebell press 16kg 50 reps
Pull ups bodyweight 25 reps
Deadlift 32kg kettlebell + 20 kg vest 100 reps
Total time 25 mins 50 seconds
Band pull aparts 15x8kg
Deadlifts were much better this time, still a hard session but not as bad as last time. Again did this early before the day got warm.
Warm up then
Bench 5, 5 x55kg 10 breaths between sets
Pullups 3,2, chin up 3,1 all with body weight 10 breaths between sets
Lateral raise 7,3 x5kg 10 breaths between sets
Lunges 20,20 x 32kg
Band pull aparts 15,15 x8kg 10 breaths between sets.
Couldn’t get anywhere near the number of reps I was aiming for on anything except lunges. Worked hard though so good in that regard if nothing else.
Airdyne bike tabata 4 mins 64 calories
Hammer Strength Pulldown 12x50kg done 12 reps lower half then 12 reps top half
Hammer strength seated row 8x40kg, 8 reps top half, 8 reps lower half
Leg press 15x132.5
For some reason today the tabata on the Airdyne totally wrecked me, just about had the energy to walk across the gym afterwards. As a result was in danger of being ill on everything afterwards, cut the workout short as a result. As workouts go this one was a fail, would have been better to do the tabata last rather than first, plus don’t think I could have been fully recovered from being ill in the week although I had thought I was.
