My Journal

legs/shoulders

squat-
90*10,10,10 10kg more than last weeks effort.

OHP-
42.5*10
40*10,10

front cable raises-
12.5*10,10,10

side raises-
5*6,6,6

arms tomorrow, then the weekend off.

Arms

EZ Skulls-
35*10,10,10

cable pull downs-
25*10
27.5*10
25*10

cable curls-
25*10,10,10

21s-
25*1,1,1

bench dips-
10,10,10

25mins 8.8km cycle

bad diet this weekend. Mc Donalds :(

10mins 4km cycle

Back

Deadlift-
110*10,10,10

BOR-
72.5*10,10,10

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

got myself a new olympic EZ bar, the old hollow one seemed like it was going to bend. now more bars sitting around with no use!!!

chest

Bench-
67.5*10,10,10

normally do incline, but I dont like that so decided not to do it anymore

CGBP-
52.5*10,10,10

chest dips-
5,5,5 put the barbell and EZ bar across the safety bars on the rack.. hurt my wrist abit doing this. will do 5x5 next week

20 mins cycling before breakfast. I think 8km. Hopefully will do this a couple of times a week.

Arms

EZ skulls-
37.5*10,10,10 elbow starting to hurt like it was a while ago... will forget these from now :(

cable pull downs-
27.5*10,10,10 seem to be getting easier, and more controlled and slower :)

EZ curls-
37.5*10,10,10

EZ 21's-
27.5*1,1,1

incline bench dips
10,10,10

squats/shoulders tomorrow

legs/shoulders

squat-
92.5*10,10,10

shoulder press-
42.5*10,10,10

cable front raises-
15*10,10,10

side raises-
5*7,7,7 decided to try and up the reps each week, as I wont be able to do these with 10kg, so I'll just up the reps.

15mins cycle. 5km. hopefully cycle before work tomorrow. then weekend off.

10 mins unfuelled cycling! woke up late so couldnt do any more

6km 16mins cycle.

Back

Deadlift-
115*10,10,10

BOR-
75*10,10,10

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

10km cycle. 28:30 mins

10km cycle. 27:30 mins

 one month into the shape up. lost 1 1/2 inches on my waist.

Chest

flat bench-
70*10,10,10 better than the last two weeks

no more incline!!!!

Dips-
8,8,8

had planned on doing cable flys but I dont really have the right attachment for my pulley thing, so will probably get some handle things, cant really afford some oly dumbbells right now!

10 mins cycling. 3.5km

was meant to be arms/shoulder as I'm playing footie tomorrow decided against squatting. Arms were too tired so no shoulders or legs this week :(

CGBP-
55*10,10,10

EZ curl-
was supposed to be 40, but I only used 30, I thought it was too light, but didnt realise until after I'd done them! what a tw@t
so was 30*10, 32.5*10,10 (but I thought 40*10,42.5*10,10)hmmmm

cable pull downs-
30*10,10,10

 pretty poor effort. weekend off other than 90mins 11 side footie game.