Legs A
Squat with new shoes!
60kgx6 80kgx4 90kgx3 92.5kg 6x2 then 5
This felt like a completely different exercise with the weight lifting shoes, could stay more upright, feeling them in legs more than lower back.
Bulgarian split squat smith machine. These felt horrible today 2x10 no weight, 1x10 with 10kg
Seated calf press 169kg 4x8
Leg extensions to finish.
Push B
Bb bench warm ups then 75kg singles x10 15secs rest between reps. Stay at 75 but aim for 12 next time
Seated Db press
16kgx10
18kgx6
20kg 8,4,2 stay at 20 for work set.
Cable fly 2x10
Lateral Db raise 8kgx10 10kgx10
Bw Dips, 16,10,5
Pull B
Pull downs warm up
Pull ups Bwx5, +10kg 3singles, +6kg 3 singles, bw 5 singles.
Bb rows
60kgx10, 70kg 10,6,4, 60kgx10
Face pulls 3x10
Behind neck pull downs 2x10
Ezbar curls 10wide, 10 narrow x2. 40 reps
No weights, 20mins bike, lots of cable crunches, 5 mins on stair climber, decline situps 2x10.
Was daughters birthday yesterday, she had friends round after school for a birthday tea. I put on 2lbs overnight from ātidying upā the party food and cake. Going to call it carb loading!
Lolā¦ boyce I know the feelingā¦ I have 3 kiddos and get fat tooā¦ its awesome
Iām a sucker for bite sized sandwiches, must have had about 20! Iām eating very little carbs at the moment, once I have any, I get like a massive sugar high and just canāt stop eating.
Super convenient, you rarely eat a full size sandwich without taking a bite first, why not skip the middle man?
Mini pizza slices too, I was eating them like doritos.
Legs B
Deadlift 60kgx10,100kgx6,140kg x3, 150kgx2, 155kg 10 singles.
100kg 2x10 not touching floor.
Ghr 10, 10,8 second set done arms out in front.
Legcurls 1x10
Standing calf raises 16kgx10., 200kg x10 240kgx10
Should have had a rest day from weights but couldnāt.
Push A
Dips bw x10
+20kg 11,4,3
Bw x 6
Bnp
20kgx10
22.5kg x13, 5,4 (up to 25kg next)
Cgbp
60kg 4x3
40kg 2x10, 13 (up to 45kg next and 5x3 at 60)
Db Lateral raises 8kgx10, 10kgx7
Cable crunches, lots
25mins
Pull A
Chins Bwx5, +10kg 4,3, then 10 singles 15secs between, bwx5
Tbar row 25kgx10, 35kg 10,5,4
Face pulls 3x10 @20kg
Dbshrugs 40kg 3x10
Ez bar curls 10kg 10wide 10 narrow 10 normal as one set, 15kg 5wide 5narrow 5 normal as one set.
25mins.
20mins bike
Cable crunches, set of 80 with 2/3 of stack, 2x10 with 3/4 stack
2mins fast stair climber
Ab wheel roll outs from knees, 3x10.
Legs A
Squat 60kgx5, 70kgx5, 80kgx5, 90kgx5, 92.5kg 5x5
Legpress 80kgx20, 120kgx10, 160kgx10, 200kgx5, 160kgx8.
Calf press 160kg 3x10
Ghr 15, 10
20mins bike
60 cable crunches 2/3 stack
2x10 3/4 stack
5 mins stair climber
2x15 decline situps
Got cramp in stomach after 60 cable crunches had to lie on floor for a bit.
Day off work, got drunk with my dad last night. Was going to skip gym today due to being very hungover, bit decided to go.
Bench 30kgx10, 50kgx10, 60kgx5, 70kgx3, 75kg 4x3 30 secs rest between sets.
Db shoulder press 14kgx12, 16kgx8, 22kgx4 (busy time at gym, one I wanted in use.)
Bnp 20kgx10
Machine fly 2x10
Db Lateral raises 8kg 3x8
Bw Dips 15, 12,10
Triceps push downs 2x10
Had a family day out yesterday, and very early start tomorrow so double up pull B and leg B workouts today.
Deadlift 70kgx15, 110kgx8, 150x4, 160x3,170 x2, 175x1, 180x1, 182.5 failed 150kgx8, 110kg no touch down x10.
Pull up Bwx5, chin up bw 2x5, chin +10kg 3 singles with long negatives.
Bb row 70kg 10,6,4
Ghr 15, 8,5
Lat pull down behind neck 3x10
Ezbar curls 20kg 3x8.
Struggled with Chins and pull ups and rows after deadlift.
Weighed in at 198 today, same as last month, not worried, I was at 193 a week ago, but a couple of days of meals out and drinking too much beer have put on an easy to lose 5 pounds!
Push A
Dips bwx10, +20kg 12,4,3 bwx10
Bnp 20kg x10 25kg 12,6,4
Cgbp 40kg x12, 60kg 6x3, 45kg 2x12
Db Lateral raises 8kgx10 10kgx8
Delt fly machine 2x10 holding contractions
Rope cable upright row drop set.
Pull A
Chin ups bw 10,5,5,4,3, 2 singles with very slow negatives
Tbar row 20kgx10, 35kg 8,5,4
Face pulls 3x10
High single arm rows 3x10
Db shrugs 30kg, 20, 20, 10 very slow
Seated cable row 3x10
Preacher curls 3x10
Woke with a very sore neck and shoulders, think I must have slept oddly, have done 6+ hours driving the last couple of days so possibly due to this. Might be time to deload, back off progressing weights/reps for a week.
Bike hill profile 20mins level 11
Cable crunches
Treadmill 12Ā° Incline 6mph 10 mins
Cable crunches.
Like the brisk walking on Incline treadmill, will do more as bike can make my testicles sore.
