Mergal's muscle quest

CHEST & BIs:
 
flat bench dbell press 2 x 10 @ 7.5, 2 x 10 @ 10
flat bench dbell flye 2 x 10 @ 5, 2 x 10 @ 7.5
incline bench press 4 x 8 with just bar (getting better - I may even get a weight on there soon......)
cable flye 4 x 10 @ 10
bell 3 x "21s" @ 5 (OUCH)
rope hammer curls 10 @ 10, 10 @ 15, 10  @ 20, then drop set
 
not toooo bad.   diet bad its so cold just want to scoff all day :0!  must get it together

last week was a bit crap, travelling with work and staying with friends who plied me with PLUM GIN - doh!
 
but started week well diet wise and a good SHOULDER sesh:
 
lat raises 8 @ 5, 2 x 8 @ 7.5, 8 @5
machine press 3 x [link=mailto:8@3]8@3[/link], 8 @4
barbell front raise 3 x 8 @5
shocker set-  front raise 15 @ 10, lat raise 15 @2.5, twisting press 15 @ 1.5 - felt like flinging them little ones down and the end and stomping on them  GROWL!!
 then some abs stuff
chicken and oat cakes for tea :)
 
left shouder felt the best it has for ages tonite - hope it continues

Plum Gin, sounds delish , some good sessions there and glad you,re shoulders on the mend, good luck.

Thanks Hoppy.  shoulders ached today but in a good way - the muscles not the joints :)
 
So Tues nite was SQUAT nite - hurrah!:
Squats: 10 @ 10 (good and deep), 3 x 10 @ 15 - not deep enough but getting better
Press: 4 x 10 @ 80 - tried to go deeper each set
SLDL: 10 @ bar, 3 x 10 @ 20 (not sure Im doing these right need to get someone to have a look at em)
Extensions: 10 @ 15, 10 @ 20, 2 x 8 @ 20 (doh! really hard tonight)
Dbell lunges 3 x  20 @ 5 supersetted with 10 dbell sumosquats @ 5 (made me sweat like a sweaty thing)
Calf raises 2 x 10 @ 40, 2 x 10 @ 50 (my calves have shrunk!! grrrr)
 
Diet spot on today for once, must keep it up.  Unfortunately have promised my mate a can of stella on the train tomorro...

Thursday nite, CHEST & BINGO WINGS:
 
wide grip pull down 10 @ 25, 10 @ 30, 6 @ 35!, 10 @ 30
cable rows 10 @ 20, 10 @ 25, 2 x 10 @ 30
dbell rows 10 @ 7.5, 10 @ 10 2 x 10 @ 12.5 woop woop
bbell row 2 x 10 @ 15, 2 x 10 @ 20
single behind head dbell push ups - tried at 5 couldnt do em grrr, so 4 x 10 @ 2.5.  mustve looked a total weed but hey, it hurt so what the hell
cable push down straight bar - 10 @ 15, 3 x 10 @ 25
ez bar pull down 3 x 10 @ 10 super weed!!
 
quite pleased with this sesh, getting stronger in the back :)  bingo wings not flappin so much :) :)

and so to CHEST:
 
machine press: 15 @ 7.5, 2 x 15 @ 10
bench press negative reps: 4 x 8 @ 60 ooof!
decline bench press: 2 x 8 @ 30, 2 x 8 @ 35   - hadnt done these before - real nice!    bit of an intimate view of my trainer's belly while doing these hahaha
machine fly: 4 x 8 @ 2 plates
flat bench 4 x 8 @ bar
 
much fun!  gonna feel it tomorro :)
 
home made chicken saag and chutney for tea, yum, yum

Tues nite & LEGS nite - wahey!!:
Squat:  2 x 10 @ 10, 2 x 15 @ 10 - good and deep :)  thought about doing 20 but wanted to keep deep - NEXT TIME!
Press 2 x 10 @ 80, 2 x 10 @ 100 YIP! YIP!  heaviest by myself.  A bit tricky tho getting it back in the rack as my legs a bit too short for the machine, hmmpf.  will need a helper to go heavier on these...
Curl 3 x 10 @ 15 - then a MEASLY  5 @ 20 BAH!
Ext 3 x 10 @ 20, 6 @ 25 hmmpf
Dbell lunges supersetted with sumo squats 3 x 20 & 20 @ 5    A SWEATY MESS BY END OF THESE
 
got bodyfat measured at work "Slim n Trim" club today - dropped a couple of % woot!    sweet potatoe and tuna for tea
 
getting better :)

Diet good today except for a wee choc cookie!
BACK & TRIs:
wide grip pull down: 4 x 10 @ 30 :)
cable row: 2 x 10 @ 25, 2 x 10 @ 30
machine row: 10@ 10, 2 x 10 @ 12.5, 10 @ 15 :)
bbell row: 10 @ 15, 3 x 10 @ 20
overhead dbell raise: 2 x 10 @ 7.5, 2 x 10 @ 10
straight bar push downs 9 @ 15!, 3 x 10 @ 10 gah! what a weed!
 
then some ABs and stretching.  back home in the freezing fog for chicken and rice
 

HelloOo!
Found you!
xx

peekaboo hififi!!!
 
so after a lovely weekend of snowy woodland walks (& cheese eating...) it was LEGS nite:
squats 4 x 15 warm up sets with the bar going right on down knees a'clickin
squats 2 x 8 @ 12.5, 2 x 8 @ 17.5
press 8 @ 100, 3 x 8 @ 120   failed at last one
ext 8 @ 22.5, 3 x 10 @ 22.5  burn burn burn
standing single curls 4 x 8 @ 10 - realised Ive been doing these wrong all along liftin my thigh of the pad so did em right tonite and felt my hams get good and hard :)
 
slithered home on the ice with jelly legs.  
not bad a sesh, think it will hurt tommoro :)

Looks like a great session!
:-)xx

bit of a rubbish shoulder sesh tonite - but hey ho, a weedy sesh is better than no sesh...:
dbell press  8 @ 7.5, 3 x 7 @ 7.5 - well raggedy
bent over dbell raise 4 x 8 @ 7.5
side raises 4 x 8 @ 7.5
shoulder stand 1 min
3 sets of front raises @ 10 plate, 8 @ 2.5 side raises & 8 @ 2.5 arnie presses, phew!
 
then some chair sit ups, back extensions and planks
 
feel a bit discouraged and weedy hmmmpf, left shoulder still rubbish - but next time must be better, huh?!
cottage pie for tea :)

Wotcha talking aboot woman?!!?
That's a great session!
Cottage pie sounds NOM!
:-)xx

aw, thanx hififi - cottage pie hardly touched the sides! :)

If I could side raise 7.5kgs I'd be one hell of a happy bunny! 
Sounds like you've settled really well into a nice routine?

ah, think i got that wrong it was lat raises at 7.5 - can just about do 2.5 on the lying down side raise :(
 
hmmpf, well yes, getting into the swing but its a bit buggered about by work this week so only have thurs and maybe sunday in t'gym - but its certainly become a way of life :)

training a bit of a write off as had job interview (again!) and diabolical lurgy last week...but "eased" myself back in with a killer legs sesh:
 
press: 2 x 20 @ 40 to warm up
2 x 15 @ 80
2 x 10 @ 120
2 x 15 @ 80
20 @ 40
30! @ 4-
15 @ 40
then BURN sets from 15 @ 40 down to 12 @ 10 then back up again - YEARRRRGHHHH!!!
extensions: 4 x 12 @ 15 holding for two secs at top!
single curls 3 x 10@ 10 holding for two secs at top!
 
LAAAVERLY.  wobble legs
:)
2nd round job interview tomorrow :s grrr. 

bum and legs sore :)
 

Just thought I'd pop in and have a peek, good to see you still at it. Always remember consistency, yes life gets in the way, but BB will become a way of life!

thanks for the encouragement Ginger :)
 
a naff week due to 2nd round job interview - but YEEHAH!!! got the job.  At last!  Its the deputy to the one I originally went for, but still TONS better than my current role and the less responsibility means more time for the important stuff - like IRON!!! yipppeeee!  And I got Temple Gym to look forward to.  So, after some well deserved falling off the wagon, rum binging its TIME TO GET SERIOUS, WOOP WOOP.
 
Two sessions to report:
 
BACK and BINGO WINGS:
 
seated row 2 x 20 @ 25, 12 @ 35, 6 @ 40 (naff form), 15 @ 25
lat pulldown 10 @ 35, 3 x 10 @ 25
close grip pulldown 2 x 10 @ 30, 10 @ 25, 10 @ 10
wide grip row 10 @ 10, 3 x 10 @ 25
tricep machine dip 2 x 12 @ 40, 2 x 6 @ 60 :), 10 @ 40
reverse grip cable pull down 8 @ 10, 3 x 8 @ 7.5
straight bar cable push down 4 x 8 @ 10
 
nice soreness in back and arms for two days.  A day off for celebratory stroganoff and cava at a mates, naughty, then:
 
CHEST & BI'S:
dbell flat bench press 2 x 10 @ 7.5, 10 @ 10, 7 @ 10
dbell flat bench flye 10 @ 5, 2 x 6 @ 7.5 (naff form), 10 @ 5
incline bench press with just the bar 4 x 7
machine flye 4 x 10 @ 10
bbell 21s 3 sets @ 5
incline dbell hammer curls 4 x 10 each arm @ 2.5   (had to help my weedy side up with the other hand for the ends of each set, but the vein was popping out of the bicep looked pretty cool!)
then some abs and home for chicken and wholemeal pasta :)
 
yoga tomorrow then Ive got all weekend to clear up the hellhole that is my house with work prep notes everywhere and have a good ole healthy weekend of training
happy me.  got to get reasonably beefy before I move to Brum and step foot in the hallowed Temple Gym :)