My Journal

Bi/Tri

CGBP
62.5*10
62.5*10
62.5*10

Skulls
40*10
40*10
30*15
30*15

Elbow still hurting!!

EZ Curl
37.5*10
37.5*10
37.5*10
37.5*8

Cable Hammer Curl
20*10
25*10
22.5*10
22.5*10

Cardio

Cycle 12.5km 33 mins

Squat

60*20
70*20

I can barely walk now!

TN


Squat

60*20
70*20

I can barely walk now!

it'll be worth it.

I Hope so


Deadlift
60*6
90*3
120*3
120*3
140*3
160*3
140*3
120*3

Overhand Chin Up
10
8
9

Db single Row
45*10
45*10
45*10

EZ Curls
37.5*10
37.5*10
37.5*10
37.5*10

Cable Rope Curls
22.5*10
22.5*10
22.5*10

Chest/Tri

Db Bench
42.5*4+2 spotted (helped)
40*8 last 3 spotted 
40*8 last 1 spotted
37.5*8
will lower back to 40 get solid reps before I increase.

Db incline
35*10
35*10
35*10
35*9

flyes
15*10
17.5*10
17.5*10

CGBP
65*10
65*10
65*10
62.5*11

Skulls
40*10
40*10
37.5*10

Rope Pull down
22.5*12
22.5*12
22.5*12

25mins squat session

Squats
60*6
90*3
120*3
140*1 PB Tried a second rep, but didnt make it all the way up, so I pushed myself up using the safety bars on the cage
130*2
110*6

Cardio

50mins cycle. 17.1km

Deadlift
60*6
90*3
120*3
140*3
165*1 no strength after that!!
150*1
140*4
130*5

Wide Chin Up
10,5

Not great tonight.

Cardio

Cycle 15km 36.5 mins

AM Cardio
10mins run- that was plenty!!

Shoulders

Seated OHP
40*8
60*3
65*3- pb
70*3- pb
75*1- pb
70*2
60*5

Cardio
13km cycle. 33 mins

Chest/Tri

Db Bench
40*6
40*6
40*6
40*6+1 spotted.


Db incline
37.5*8
37.5*8
37.5*8
37.5*9

Incline flyes
15*12
17.5*12
17.5*12

CGBP
65*5
70*3
80*3
85*2+1 spotted
90*1+1 spotted
95*fail
95*1 PB :)

Rope Pull down
22.5*12
25*12
25*12

Cable pull down
35*12
35*12
30*12

Squats
60*6
90*3
110*3
125*3
125*3
120*4

Not as easy as last week- Maybe because of cycling more?!

Cardio

33mins cycle. 12.5km

Back/Bi

Deadlift
60*6
90*3
120*3
140*3
150*3
150*3
155*3
160*2

Db single Row
47.5*10
47.5*10
47.5*10

EZ Curls
40*10
40*10
40*10
40*8

Cable Rope Curls
25*10
25*8
20*10

Cardio
Am Cycle- 17min, 6km

Seated OHP
40*8
60*5
65*3
70*3- pb
75*3- pb :) found this very hard
60*6

Enjoying it more than ever. pb's on most things the last few weeks.
  

Cardio

50mins cycle. 18.5km

AM Cardio
6.5km 20mins

Chest/Tri

Flat Barbell Bench
60*8
90*3
100*2+1spotted- PB felt easy
105*1 PB
107.5*1 PB
110*Fail- next time
100*1, Fail
90*4

70*7 2 sec pause

Incline Bench
70*8
80*5
75*6

Incline flyes
20*10
20*8
15*10

CGBP
80*3
80*3
70*6

Rope Pull down
25*12
25*12
25*12
20*20

Cardio
7km 20mins

Very happy with tonight's session :) finally over 100k bench.

AM Cardio
6.6km cycle 20mins

Back

Deadlift
60*6
90*3
120*3
140*3
150*3
160*3
160*3
140*3
140*3

BOR reverse grip
60*10
70*10
70*10

Over hand wide grip chin
5,5

Pull up
5,5


Cardio
30mins cycle. 10.6km

Squats
60*6
90*3
120*3
130*3
135*1
140*1
145*FAIL!
60*10


Cardio

33mins cycle. 11km

AM Cardio

20mins cycle. 6.9km

Shoulders/biceps

Seated OHP
40*6
60*3
70*3
70*3
70*3
70*3
60*6

Side Raises
5*12
5*12

EZ Curls
45*5
47.5*5
50*5
47.5*5
45*6

Cardio
27.5 mins cycle. 10km