Legs today
10 min cardio
Lying leg curls - 4x 6-8 (2) - 50kg
Front squats - 3x 8-10 (1) - 50 kg felt bad in back
Hack Squats (close stance) - 3x 8-10 (2) - 70kg
Vertical Leg Press 4x10 140 kg
10 min cardio
will need to modify this
Arms & Abs today
Supersets clusters
5 min intense cardio warm up
Pinwheel Curls - 4x 6-10 (1) - 16 kg
CGBP - 4x 6-10 (1) - 67.5kg
Spider curls - 3x 8-10 (2) - 15kg
Lying Behind the head extensions - 3x 8-10 (2) - 22.5kg db
Leg Raises - 3x 12-15
Alternating Dumbbell curls - 3x 8-10 (2) - 15 kg
French Presses - 3x 8-10 (2) - 22.5 kg
Ab Machine - 3x 12-15 - 10kg
was short on time today went for running incl 3 hill sprints. took 42 mins.
Shoulders
5 min cardio
Seated Overhead Dumbbell Press - 4x 6-10 (2) - 20kg
Cable lateral raises - 3x 8-12 (2) - 9kg + 14kgx6
Seated Dumbbell lateral raises - 3x 8-12 (2) - 8.5kg
Incline Bench Rear delt raises - 3x 12-15 (2) - 8.5 kg
Standing cable X’s - 3x 20-30 (3) - 14kg
Shrugs - 4x 8-10 (2) - 25kg
vacation this week
rest sun and monday
3 hour hike yesterday
18k steps sightseeing today
vacations iver back to action
cardio today
3 hill sprints
large lap
1 x stairs
about 12km distance
done in 1.17.50
25 min slow & steady cardio
Chest & Calves today
5 min intense cardio warm up
Incline Dumbbell Press - 4x 6-10 (2) - 30kgs (x6)
Flat Barbell Press - 3x 6-10 (1) - 70kg (x6)
Decline Press - 3x 6-10 (2) - 90 kg
Standing calf raises - 4x 8-10 (2) (1-2 mins rest for calves) - 80 kg
Leg press Calf raises - 3 x 12-15 (2) - 109kg
30 min slow and steady cardio
Back Workout today
5 min intense cardio warm up
Pull ups - 50 - done in 9:45 min - form not good but improving
seated TBar Rows - 4x 8-10 (1) - 60kg - heavy
Close neutral grip pulldowns - 3x 8-10 (2) - 80 kg
Seated straight bar rows - 3x 8-10 (2) 90 kg
Back extension - 3x10 - 35kg
30 min slow and steady cardio
Legs today
5 min cardio
Leg ext 4x8-10 60kg
Leg curls 4x8-10 40kg
Vertical leg press 3x 8-10 160kg
Front Squats 3x 8-10 70kg
Hack Squats 3x 8-10 80kg
will need to ditch the leg press, lower back doesnt tolerate it.
30 min steady cardio. increased the pace a bit but still slowish.
Arms & Abs today
Supersets clusters
5 min intense cardio warm up
Pinwheel Curls - 4x 6-10 (1) - 17. 5kg
CGBP - 4x 6-10 (1) - 67.5kg
Spider curls - 3x 8-10 (2) - 17.5kg
Lying Behind the head extensions - 3x 8-10 (2) - 27.5kg db
Leg Raises - 3x 12-15 7.5kg
Alternating Dumbbell curls - 3x 8-10 (2) - 17.5 kg
French Presses - 3x 8-10 (2) - 20 kg
Ab Machine - 3x 12-15 - 10kg
30 min slow and steady cardio
Shoulders
5 min cardio
Seated Overhead Dumbbell Press - 4x 6-10 (2) - 22.5kg
Cable lateral raises - 3x 8-12 (2) - 9kg + 14kgx6
Seated Dumbbell lateral raises - 3x 8-12 (2) - 8.5kg - 10kgx6
Incline Bench Rear delt raises - 3x 12-15 (2) - 8.5 kg
Standing cable X’s - 3x 20-30 (3) - 14kg
Shrugs - 4x 8-10 (2) - 27.5kg
Interval running today
3 x hill sprints
1 x stairs
done in 43 mins
30 min slow & steady cardio
Chest & Calves today
5 min intense cardio warm up
Incline Dumbbell Press - 4x 6-10 (2) - 30kgs (2 sets x 7)
Flat Barbell Press - 3x 6-10 (1) - 67.5kg (x6)
Decline Press - 3x 6-10 (2) - 100 kg
Standing calf raises - 4x 8-10 (2) (1-2 mins rest for calves) - 100 kg
Leg press Calf raises - 3 x 12-15 (2) - 118kg
Checked in at 15.8% BF this morning and therby under 16% for the first time since I’ve got this devise which I bought years ago!!! Very happy about this 
30 min slow and steady cardio
6 min abs
Back Workout today
5 min intense cardio warm up
Pull ups - 50 - done in 9:45 min - form still not good but improving
seated TBar Rows - 4x 8-10 (1) - 27.5kg per side / single arm pulls
Close neutral grip pulldowns - 3x 8-10 (2) - 82. 5kg x6
Seated straight bar rows - 3x 8-10 (2) 95 kg
no back extensions today the machine was busy and I had no time to wait
30 min slow and steady cardio
Legs today
5 min cardio
Leg ext 4x8-10 70kg
Leg curls 4x8-10 45kg
Front Squats 4x 8-10 80kg
Hack Squats 4x 8-10 90kg
30 min slow and steady cardio
Arms & Abs today
Supersets clusters
5 min intense cardio warm up
Pinwheel Curls - 4x 6-10 (1) - 18.5kg
CGBP - 4x 6-10 (1) - 70kg
Spider curls - 3x 8-10 (2) - 17.5kg
Lying Behind the head extensions - 3x 8-10 (2) - 30kg db
Crunch Machine - 3x15
Alternating Dumbbell curls - 3x 8-10 (2) - 17.5 kg (x2) - too much body english
French Presses - 3x 8-10 (2) - 22.5kg
Ab Machine - 3x 12-15 - 7.5kg
30 min slow and steady cardio
6 mins abs workout
Shoulders
5 min cardio
Seated Overhead Dumbbell Press - 4x 6-10 (2) - 22.5kg x8
Cable lateral raises - 3x 8-12 (2) - 9kg + 14kgx8
Seated Dumbbell lateral raises - 3x 8-12 (2) - 8.5kg + 10kgx6
Incline Bench Rear delt raises - 3x 12-15 (2) - 8.5 kg
Standing cable X’s - 3x 20-30 (3) - 14kg x25 + 18kgx8
Shrugs - 4x 8-10 (2) - 29kg
new record low of 14.2% BF this morning
76.1 kg
very happy with the progress
exactly 2 (interim) and 7 (final) weeks today for my target dates
30 min slow and steady cardio
Interval running today
3 x hill sprints
2 x stairs
done in 42.45 mins
30 min slow and steady cardio
22k steps - not bad for a Saturday
Chest & Calves today
5 min intense cardio warm up
Incline Dumbbell Press - 4x 6-10 (2) - 29kg x7
Flat Barbell Press - 3x 6-10 (1) - 70kg (x6 - need to stay at this weight and improve)
Decline Press - 3x 6-10 (2) - 102.5 kg
Standing calf raises - 4x 8-10 (2) (1-2 mins rest for calves) - 105 kg
Leg press Calf raises - 3 x 12-15 (2) - 127kg