My Journal

down 1/2 stone since the start of the shape up, from 13.5 to 13 :)

90 mins 11-a-side footie match on saturday. I still ache all over from that

today- 30.5 mins cycling. 11km.

Chest

Flat Bench-
72.5*10,10,8

CGBP-
57.5-10,10,10

Dips-
8,8,10

Cable pull downs-
35*10,8+2
30*10,10 Was supposed to start on 32.5, I kept lifting the wrong weight, make look a bit harder from now on.

35 mins cycle. 12km

Back/Bi

too tired from work to deadlift & BOR.

seated row-
40*10
50*10,10,10

lat pull down-
50*10,10,10

EZ curls-
40*10,10,10

EZ 21's-
30*1

not much time tonight

first run in a couple of weeks, only go when I have someone to go with.

3.5 miles 15min first half, 14mins way back

legs/shoulders

squat-
95*10,10,10

OHP-
45*10,10, 9+1 push press

front cable raise-
15*10,10,12

cable side raises-
5-8,8,8

I bought a tricep rope attachment and one handed stirrup thing for the pulley.

Run

3.5 miles 13min first half, 17mins way back...mate had to stop running so we walked a bit of the way.

felt tired, smoked again this weekend, for the third weekend in a row! Two Mac Donalds, 5 other burgers and lots of cider this weekend :(

going to have a week off weights, lots of cycling and running is the plan

11-a-side footie game. then another kick about for half hour or so.

Run again tomorrow before the match

1.5 miles 13 mins

1.5 miles 12 mins

weights again from Monday

Well done on your progres so far mate!   Half a stone is alot of weight! 

Doing alot of running, wish I could find the dedication to go running more!

ItsNOTlikeTHAT


Well done on your progres so far mate!   Half a stone is alot of weight! 

Doing alot of running, wish I could find the dedication to go running more!

Cheers.. I've not been very strict the last few weeks, probably put some of it back on :(

I'm enjoying the running (which im surprised about), so going to stick with it

first session in 11 days!

Chest-
75*10,9
70*8 wasn't happy so did another 6. Chest is just not my thing!! never seem to progress

CGBP-
60*10,10,10

Dips-
10,10,10 made my shoulder ache!

Single arm cable flies-
7.5- 10,10,10 each side

Running

2000km 10 mins - 1 min rest - 2000km 9 mins

then 100m sprint.

calfs were killing me by the end. ran around a field

Back

Deadlift-
145*6,6 felt really hard compared to last time, not done them in two weeks, but wouldn't have expected to find them that hard!
117.5*10

Seated row-
55*10,10,10

lat pull down-
55*10,10,10

Chins and pull ups
5 wide chins
5 pull ups

Arms

EZ curls-
45*9 - meant to be 42.5 clearly still not looking AGAIN!!!!
42.5*10,10,8

Cable pull down
32.5*10,10,10,6

cable curls-
27.5*10,10,10,10

incline bench dips-
20,10,12

Was supposed to be running tonight, but my mate pulled out. thought I'd squat instead

60*6
90*1
130*1,1 PB
125*1

previously only had squat 120 before. couldnt be bothered to do reps.

Back/Bi

Deadlift
60*5
90*2
120*10
122.5*10
125*10 was going to do 120*10,10,10 but thought I'd up it, grip was going towards the end though.

Seated Row-
60*10,10,10

EZ curls-
45*8,8

Concentration curl (no idea they were called that until I just googled it)
16.5*6,6,5 each side

Cable curl-
20*10,10,10,10

Nice lifting.

I'm very jealous over your home gym, at the minute I'm only using a standard bench, bar and weights, the bench is so small I'm forced to do a slightly wide close grip bench most of the time lol.

Wasp


Nice lifting.

I'm very jealous over your home gym, at the minute I'm only using a standard bench, bar and weights, the bench is so small I'm forced to do a slightly wide close grip bench most of the time lol.

Cheers Wasp!

That's the third bench I've had since I started last March. you should invest, definitely worth it. It's nice benching on a bench that doesn't feel like it's going to collapse!!