AWG's Journal-Aw Yeah Cutting Yeah!

Trained Shoulders and Abs yesterday, felt good, allthough once again my shoulder was niggling, am still avoiding doing Shoulder Pressing movements in an attempt to not agravate it even more.

Lateral Raises
20lb 7 sets....between 10-6 reps per set dependent on the pain

Front Raises
20lbs 5x7-ish

Shrugs
60kg 4x10 Slow and controlled...hold for 4 seconds at top
80kg 2x5
60kg 1x10-fast paced

Crunches
1x50
2x30

Hanging Leg Raises
1x10

Hanging Knee Raises
1x10

Trained Back today, was pretty intense, definlty my best session in a while

Lat Pulldown
70kg 1x10
70kg 1x8
70kg 5x6
50kg 1x7
30kg 1x15

Single Arm Row
65lbs 5x7

T-Bar Row
20kg 1x20
40kg 3x8

Seated Row
50kg 5x10

Tricep Cable Pushdowns
50kg 1x15
50kg 3x10
20kg 1x10
25kg 1x10

Chest and Biceps today, was a good session, no nigling in my shoulder so I was able to get some decent reps and sets out

Bench Press
60kg 1x10
70kg 4x6
60kg 1x8
50kg 1x10

Decline
60kg 5x8

Incline
40kg 3x5

DB Fly
35lbs 4x10

Preacher Curl
40kg 4x10
30kg 1x8

Hammer Curls
40lbs 3x5

BB Wrist Curls
25kg 3x10

40 mins of Cardio today, in my dads boiling hot conservatory at midday, regretted it after about 15 mins but managed to perserver

Trained Shoulders on Friday, can't remember what exactly but I got another niggling in my shoulders....was ok though worked through it

Today trained Back and Triceps, and its also my 19th Birthday

Lat Pulldowns
70kg 3x6
60kg 1x8
60kg 1x6

Grip was rubbish on these as my callouses are painfull as fuuk

Single Arm Row
65lbs 5x6....easy, did a few extra reps on some of the sets as well

T-Bar Row
20kg 1x20
40kg 3x10
20kg 1x20

Seated Row
45kg 4x5

Tricep Cable Pushdown
50kg 3x10
30kg 1x15
25kg 1x10

Skullcrushers
30kg 3x5

Close Grip Bench
30kg 3x10

Hi mate

How come you have decided not to run the SDT stuff? If its personal no worries.

Happy b/day BTW

My age is apparently an issue, which I understand....Guess I'll just be buying myself as opposed to being sponsored

worked a night shift 10-6 last night then went straight to the gym for 40mins cardio.....defintley one of my harder sessions as I was on an empty stomach and absolutely knackerd, still not slept since I finished

Trained Chest and Biceps today, far to hot though, allthough my gym's makeshift air con makes it a bit more bareable

Bench Press
60kg 1x10
60kg 2x8
70kg 2x5
60kg 1x10

Decline Bench
60kg 2x10
60kg 2x8
60kg 1x5

Incline Bench
40kg 4x10
40kg 1x5

DB Flys
35lb 3x10
35lb 2x7

Preacher Curl
40kg 3x10
40kg 1x6
30kg 1x10

BB Wrist Curls
25kg 4x10

Hammer Curls
40lb 3x5

or something like that

40 mins of Cross-Trainer steady state cardio this evening, much more bareable then doing it at midday

Shoulders and Abs today, was good for once

Lateral Raises
20lb 3x10
20lb 1x7
20lb 1x5

Shrugs
60kg 3x10
80kg 2x5
60kg 2x10

Front Raises
20lb 5x10

Crunches
1x50
1x40
1x30

Dip Bar Knee Raises
3x10

Leg Raises
3x10

Lat Pulldowns
20kg 1x20
70kg 1x10
70kg 4x7

Single Arm Row
65lbs 1x10
65lbs 4x6/7

T-Bar Row
20kg 1x20
40kg 4x10

Seated Row
45kg 4x10

Cable Pushdowns
50kg 5x10

Bench Press
60kg 2x10
60kg 2x7
60kg 1x6
80kg 1x1

Decline Bench
60kg 1x10
60kg 4x7

Incline Bench
40kg 3x10
40kg 2x6

DB Flys
35lbs 5x10

Preacher Curls
40kg 3x10
30kg 1x10

Hammer Curls
40lbs 2x7

BB Wrist Curls
30kg 4x10

Shoulders and Abs

Lateral Raises
20lb 2x10
20lb 2x8
20lb 1x7
20lb 1x5

Shrugs
60kg 2x10
80kg 1x5
80kg 1x10
80kg 1x8
60kg 2x15

Front Raises
20lbs 5x10

DB Rear Deltoid Fly
15lbs 4x10

Crunches
1x50
2x30

Knee Raises
3x10

Leg Raises
2x10

Had the most intense training session this evening that I've had for months, bashed out the workout in 30 mins with limited rest, should do that more often....monster pump

Lat Pulldown
70kg 1x10
70kg 2x7
70kg 1x6
70kg 1x5
60kg 1x10

Single Arm Row
65lbs 1x10
65lbs 3x8
65lbs 1x6

Seated Row
45kg 5x7

T-Bar Row
20kg 2x15
35kg 2x10

Cable Pushdowns
50kg 1x20
50kg 3x10

Close Grip Bench Press
40kg 4x10

Session wasn't that great today, gym was suprisingly busy consideirng it was mid afternoon and all the benches were taken up meaning I couldn't complete my workout

Flat Bench
60kg 2x10
60kg 3x7
60kg 1x5

Incline Bench
40kg 2x10
40kg 3x6

DB Flys
35lbs 5x10

Preacher Curls
40kg 1x15
40kg 2x10
40kg 2x7

Hammer Curls
40lbs 3x10

BB Wrist Curls
30kg 4x10

good going AWG, congratulation aswell for passing your first year at uni.

Cheers Jackson....how'd you results go?

Shoulders Today...had to rush as a the gym wanted to close early

Lateral Raises
20lbs 2x10
20lbs 1x8
20lbs 2x7

Shrugs
60kg 2x10
80kg 2x8
80kg 1x7
60kg 1x15

Front Raises
20lbs 1x10
20lbs 4x7

Crunches
1x40
2x30

Knee Raises
3x15

Lat Pulldowns
70kg 1x10
70kg 4x7
60kg 1x5
60kg 1x5, 50kg 1x5, 40kg 1x7, 30kg 1x10

Single Arm Rows
65lbs 1x10
65lbs 4x5/6

Seated Row
45kg 1x10
45kg 4x7

T-Bar Row
20kg 2x15
35kg 1x10
45kg 1x7
35kg 1x10
20kg 1x20

Got another niggle in my shoulder today....bully

Bench Press
60kg 5x5-****ing terrible

Decline Bench
60kg 5x5-Or thereabouts

Incline Bench
40kg 5x7...felt ok, for once

DB Flys
35lbs 5x8....got a good strech looked good pumped afterwards

Preacher Curls
40kg 1x15
40kg 1x10
40kg 1x8
30kg 1x8

Hammer Curls
3x5

BB Wrist Curls
30kg 4x15

Defintly looking more in shape....hopefully I can present some kind of challenge in the shape-up finale...at least better then my two previous placings....last place for those not in the know

Could do with another update

I did train on Friday but didn't enter iot that evening so I forgot how I did, seemed ok if I remember

Been in Leeds all weekend with Uni mates, so diet has been beyond poor and went out on saturday evening, drank to much...nuff said

Latest progress picture from my Shape Up Entry

Ignore the gormy smile



Down 18lbs so far from the begining of the shape-up 3 months ago, will have full set of picture on Friday, also need to find my tape measure