My Journal

Arms

CGBP-
65*5 seemed easy
70*5,5,5,5
I guess not doing these with normal bench meant they felt easier.

EZ curl-
40*6,6,6,6

cable pull downs-
25*10,10,10

cable curls-
25*10,10,10

bench dips-
10,10,10

Back

Deadlift- 60*6
145- 5,5,5,5,5 new pb,  felt hard!!!!

BOR-
85-5,5,5,5,5 find these hard after deadlifting, might drop the weight next week

Chins and pull ups
5 wide chins
5 pull ups
5 wide chins
4 pull ups


Decided from this week I'm going to do a 4 day split, keeping compound 5x5 for now. back / chest / legs & shoulders/ arms

Cardio

quick run after work, legs ache now.

1.5miles- 13mins
5mins rest
1.5miles- 13mins walked a bit of this part.

I've set a run which I plan to do. Found out on map my run.com that its rounghly 1.5 each way. I plan to do this at least once a week, and then use my static bike after weights a few nights a week

going to run this until I can do 8 mins each way, if that's possible.

Don't think I'll be doing weights a few hours after running again any time soon!!

chest

flat bench-
80*5,5,5,5,5 felt weak, but managed it

incline-
70*5,5,5,5,5

now the chels game :)

Squat

117.5-5,5,5,5,2

only managed 2 on the last set, I've only had a shake this morning, 4 hours ago so didnt really have any energy. will up to 120kg next week though.

me and the girlfriend are off for a run this afternoon!! hopefully my legs will hold out!!

nice squatting mate.

ste1984


nice squatting mate.

thanks mate. I dont know how you can squat more than once a week!!

20 mins HIIT cycling this morning. I think it was about 7.9km

So much for 5x5!!!

shoulders/arms

I seemed to miss them last week.

seated shoulder press-
40*10,10,10

front cable pull-
7.5*10,10,10

side raises-
5*6,6,6 each side

CGBP-
75-5,5,5,4
70-5
 was only meant to be up to 72.5! 75 again next week

Ez 21's-
25-1,1
20-1

cable curls-
25-8,8,8

cable pull downs-
25-10,10,10

TN

ste1984


nice squatting mate.

thanks mate. I dont know how you can squat more than once a week!!

I think its a mixture of no squatting in my lifetime up until now and the fact my legs are just used to taking a beating every session now lol.

Nice one on the Close grip bench mate. :)

23 mins slow cycling. 6.3km I think

not been well so no lifting, but went for same 3 mile run, running against the wind 28mins ish

back

didnt really feel like it tonight!!

deadlift
60*4
120*1,1,1
170*1
180*1 PB

BOR-
60*20,20

Chins and pull ups
5 wide chins
5 pull ups
5 wide chins
5 pull ups

Decided I'm finished doing 5 x 5. I'm going to keep the same structure but now do 3 x 10.

4km cycle after weights. 12 mins, was rather bored

squat/shoulders

squats
80*10,10,10 didnt really feel like going heavier

seated shoulder press-
42.5*10,10 didnt have the energy to do another set

front cable raise-
10*10,10,10

side raises-
5*6,6,6

no energy this week. hopefully I'll have a better week next week. hopefully do a quick chest/arms session tomorrow.

Arms 10th May

didn't have much time so  just a quick session, no rest between sets.

CBGP- 3*10
EZ bar Skulls- 3*10
21's-3
cable curls-3*10

Cant remember the weights I used.

poor effort tonight, drank loads on the weekend, didnt sleep until about 6 sunday morning so trying to catch up on sleep. you know when its gonna be a rubbish session when you yawn between reps and sets!!

chest

bench-
70*10,10 was rubbish, thought I'd find this easier
60*10- felt too easy!

incline bench
50*10,10,10

CGBP- 50*10,10,10

run tomorrow after work

Back

Deadlift-
120*10 decided I wasnt going to bash out 3x10 with this weights
100*10,10

BOR-
70*10,10,10

Chins and pull ups
5 wide chins
5 pull ups
5 wide chins
5 pull ups

then a poor attempt at doing some ab work!

half a shake with some sugar, was meant to run today but 10mins 3.3km cycling instead