My Journal

Cardio
32 mins cycle. 12km

Chest/Tri

Flat Barbell Bench
40*8
60*8
85*3
90*3
95*3
100*1,1
95*2

80*3 2 sec pause
77.5*5

Incline Bench
77.5*5
80*5
80*5
82*2 started to slip down the bench!

CGBP
75*6
75*6
77.5*5+1 spotted
77.5*5+1 spotted

Skull
45*5
45*5
40*10

Rope Pull down
27.5*12

Pull down
35*12
32.5*12
30*12

Back

Deadlift
60*6
90*3
120*3
140*3
160*3
165*1 Felt really heavy!!
150*3
150*3

Over hand wide grip chin
8,8,8

BOR
80*5
90*5
90*5

Cardio
15mins cycle. 5.5km

AM Cardio
20mins 8.6km

Shoulders/biceps

Seated OHP
40*8
60*3
72.5*4
72.5*4
72.5*3
70*3

Front EZ bar Raises
20*12
20*12
22.5*12

Reverse Flyes
5*12
10*12
10*12

EZ Curls
30*10 really slow
30*12
30*10 really slow

Hammer Cable Curl
20*12
20*12
20*12

Cardio
30 mins cycle. 10.4km

Squats
60*6
90*3
120*3
130*3
140*1
142.5*FAIL :(
120*1

I will lower the weight and do more reps next week. I don't particularly like high repping squats though.

Chest/Tri

Flat Barbell Bench
40*8
60*6
85*5
85*5
85*5
85*5
87.5*5
 

Incline DB Bench
40*5
40*5
37.5*5
37.5*5
37.5*6

CGBP
77.5*5
77.5*5
77.5*5
77.5*5
77.5*5

Skull
45*5
42.5*5
40*8 Elbows, shoulders and wrists aching.

both felt knackered tonight so didnt finish. Will start again from Monday. A long weekend rest.

Cardio
45 mins cycle. 15.5 km

Cardio AM
25mins HIIT Cycle. 30mins flat out, 30mins slow

Chest/Tri

Flat Barbell Bench
40*8
60*8
80*10
80*10
80*10

60*10 2 sec pause

Incline Bench
70*10
70*9
70*10

CGBP
67.5*10
67.5*10
70*9

Dips
10
10
12

Decline Skull
30*10
35*10
35*12


Incline Fly
17.5*10
20*10
20*8

Back yesterday

Deadlift
60*6
90*6
120*3
150*5
150*5
150*5
140*5
140*5

Over hand wide grip chin
8,6 

DB one arm row
50*10
45*10

Shoulders/biceps

Seated OHP
40*8
60*3
72.5*4
72.5*4
75*3
70*3
60*6

Front EZ bar Raises
25*10
22.5*12
22.5*12

EZ lying Delt Row!
32.5*10
42.5*10
42.5*12

EZ Curls
42.5*10
42.5*10
42.5*8

Hammer Cable Curl
20*10
20*10
20*10

21's
*3

Two months break, not really done much for a while. As I'm doing the shape up I thought it would help to refresh this.

Chest/tri

Flat DB Bench
35*8
45*8
42.5*6 lost my grip!!
40*10
37.5*10

Incline DB Bench
37.5*10,9
25*9

CGBP
65*10
70*10
60*12


DB Fly
12.5*12, 10
17.5*8

bar pull down supersetted with rope pull down
25*12 27.5*10,10
25*10 22.5 10,10

That went well......

Chest/tri - Monday

Flat DB Bench
20*10
42.5*9
42.5*9 +1 spotted
42.5*9
35*8 paused

Incline barbell Bench
80*8
67.5*12

CGBP
70*12
75*8
62.5*14

Skulls
30*19
32.5*16
32.5*21

DB Fly
15*10
15*10

pull down
27.5*16
27.5*20
22.5*16

Back

Deadlift
60*8
90*3
120*3
140*5
150*5
130*5 Not done in a while, seem so much harder after a while not doing them.

One arm db Row
50*10
45*10
40*10 each side

Seated pulley Row
50kg*12
60*12
65*10

Cardio

60 mins cycle. 25.4 km

Cardio

unfuelled 20 mins cycle. 8.4km

Shoulders

Seated OHP
20*10
40*10
50*10
55*10

Front EZ bar Raises
20*10
20*10
20*10

Side lat raises
7.5*12
7.5*10
7.5*10

Cardio

47 mins cycle. 19.3 km

Cardio

26 mins run. unsure of distance, but very cold and plenty of hills!

Cardio

yesterday- unfuelled 20 mins cycle. 7.2km

today- unfuelled 22 mins cycle. 8.3km