My Journal

Cardio last night... 24 mins run, 2 mins quicker than before and raining this time

Chest/tri - Monday

Flat DB Bench
20*10
45*8
50*1 +1 spotted (maybe wayyy too heavy!)
45*6
40*8

Incline DB Bench
40*8
40*7
35*10

Skulls
40*8 hurting my elbows
35*12
35*12

CGBP
EZ bar 60*19
oly bar 60*16
oly bar 60*16

pull down
25*20
25*22
20*35

Cardio

20 min run. 25 min cycle 8.8km. core work.

Cardio

20 mins unfuelled cycle. 7.8km

Back/ bi

Deadlift
60*8
90*6
120*3
140*3
150*3
140*3 pretty rubbish, I'll lower weight and up the reps for a few weeks.


Over hand wide grip chin
8,8,8

Seated Row
60*12
60*12
60*12

Seated DB curl
10*12 each side
10*12
10*12

DB Hammer curl
15*10 each side
15*10
15*10

Shocking weekend, drank and smoked alot :(

Chest/tri

Flat DB Bench
45*7
45*8
40*10
40*9

Incline DB Bench
37.5*13
40*10
35*10

Skulls
30*20
35*14
32*20

CGBP
80*10
75*10
50*20

pull down
30*14
25*14
rope 20*14
rope 15*20

Incline Fly
17.5*10
15*10

Cardio

60mins cycle. 23.6km

Core stuff

Cardio

25mins cycle. 9.3km

Didn't feel like doing anything tonight.

Shocking weekend, drank and smoked alot :( Same as last week. I've started the last few weeks with good intentions and then do nothing. So it only seems in doing chest/tri as this is when a few mates come round. But chest is getting strong :)

Chest/tri Monday

Flat DB Bench
47.5*6
47.5*7
50*3
40*10

Incline DB Bench
40*10
40*8
40*8

Skulls
35*14
37.5*18
20*40!

CGBP
100*1
80*6
70*8
+ 2 reps 100kg flat bench.

pull down
20*20
20*20
rope 20*12

Cardio Tonight

27mins 3 mile run. felt better than the last few weeks

Back/ bi

Deadlift
60*8
120*10
130*8
140*4
110*4

Over hand wide grip chin
8,8,5

Seated Row
60*14
70*12
60*10

Seated DB curl
12.5*12 each side
12.5*10
12.5*9

21's EZ
30kg
20kg
20kg

Did shoulders last week up the gym cannot remember any weights. seated smith shoulder press, seated db press, arnold press, then clean and press.

34 min run sat.

Chest/tri tonight

Flat DB Bench
47.5*7
45*9
45*8
40*13
40*10

CGBP
75*14
70*14
40*40!
 
Skulls- thumb less
30*20
35*14
30*12

Flys
15*10,10,10

pull down
20*20
20*20

45 min cycle.

Yesterday AM

20 mins cycle.

Tonight 65 mins cycle 25km.

had a cold all last week and still cant stop coughing so I wasnt very productive last week.

20mins am cycle

Chest

Flat Bench
40*8
60*6
90*1
100*1
110*1 PB
115*F
112.5*1 PB
90*7
80*8
70*14

CGBP
75*13
70*10
60*16

Flys
17.5*14,10,8

I have sorted my road bike so hopefully if the weather stays nice, I'll go for a cycle in the morning (got two days off work)  then will do shoulders and arms with a mate during the day

Well another week has gone when I plan to log my training. always seem to at the start of the week then give up. trained alone tonight so no DB bench

Chest/ Tri
flat bench
60*8
90*5
80*8
70*8
60*10

CGBP-
60*16,10,10

Flys-
17.5*10,10
15*10,10

Pulldown-
25*20,20
rope pulldown-
20*14,10

cycle- 36 mins 12.5km

Back/ bi

Deadlift
60*6
105*10,10,10,10

Over hand  chin
8,8,8

Seated Row
60*10,10,10

DB curl
15*10,10,10

Rope Hammer
20*12,12

DB Hammer
15*12,12

20 mins cycle unfuelled AM.

Shoulders
Quick session

seated OHP
40*10
50*10,10,10,10

Front Raise EZ
20*10,10,10

side Raise
5*10,10

Shrug
Never really done these, always seems to never do much!
20kg plates*10,10

Squash later.

Chest/tri tonight

20mins cycle am

Flat DB Bench
40*12,11,11

Incline DB bench
35*13,9,14

CGBP
50*20,20
60*16
80*5
 
Skulls- thumb less
30*16
35*12,8

pull down
35*5
30*10
25*14
20*14

Flys
17.5*12,8,10

Back/ bi

20 mins am cycle

Deadlift
60*6
110*10,10,10,10

Over hand  chin
5,5

DB one arm row
45*8,10,10

DB curl
15*8,10,10

DB Hammer
20*10,9
15*14

Shoulders

seated OHP
40*10
55*10,10
50*14,8

Front Raise EZ
15*15,15,15

up right row
30*10,10,10

side Raise
5*12,12

Shrug
20kg plates*20,20,14

super set- ez curl/rope pull down.

Squat!!

As always, I start squatting then stop after a few weeks then start a few months later. So, first time in a few months.

bar*8
60*6
80*6
100*3 hams were so tight, felt like I getting cramp.
60*8,8

25mins cycle.

Flat DB Bench
42.5*10,10
40*10

Incline  Bench
70*10
80*10
60*16

CGBP
60*20
70*10
70*10

Dips
15,10,8

rope pull down
20*20,20,16

Fly
20*10,8
15*10