Strictly Business!

Fri 03 Feb 2012

Legs and back still sore from tue so nothing major today

Hypers

3x15

Hack Squat

3x10

Leg Curl

3x10

Leg Ext

3x15


Abs and Forearms

Leg Raise -> Bench Crunch -> Wrist Curls x 2 sets

Crunch Machine -> Laying Leg Raise -> Reverse Wrist Curls x 2 sets

Decline Twists -> Decline Situps -> Dead Hangs x 2 sets

Cardio

X-Trainer x 30 mins, 470 kcals burnt

Run x 1 mile in just over 6 mins.


Fin

Good sessions. What's your bodyweight at the minute?

Seem to have been hoverring around 13,10 of late which is half stone heavier than I was before Xmas. Have been on creatine though and sacked off running everymorning as I was doing far too much. Still train everyday just slightly less

Yesterday did 30 min run and a 2 hour bike ride. Hands were in agony by end and couldn't open the door.

Today did:

100 pressups (pb) 100 burpees 100 situps 100 jumping lunges 2.5 min plank 100 bw squats

Bit tiring ha

Mon 6th Feb 2012

Seated DB Press

20x10
30x5
36x4
32x5,5,4
30x5

Inc BB Press

60x5
80x8,8,8,8,7

Chins

Medium to Wide Grip Underhand

x10,10,10,10,10

Pulley Row

3x12

TNG Bench Press

60x5
80x5
90x5
100x5
110x5
120x1
125x1
130x1
135xf,f Doh, first super close

CGBP TNG

115x3

Dips

35x6,6,6,6,6

Shoulders

3 sets seated press

2 sets seated fly

Biceps

5 sets of 10-20


FIN!

Tue 7th Feb 2012

Squat

No Belt

20x10
60x5
80x5
100x5
120x3
140x3,3,3,3,3

Deadlift

No Belt

100x3
140x3
180x2,2,2,2,2,2

Leg Press

200x5
220x5
250x10,10,10

Hypers

Small Bar x 10,10,10

Calf Raise -> Legs

3 sets seated -> 3 sets leg ext
2 sets standing -> 2 sets hammy curl

X-Trainer

25 mins, random prog, est 508 kcals burnt, big PB.


Fin

computer has been broken hence the gap. still been training day in day out.
 


Thurs 16th Feb 2012

Standing Single Hand DB Press

No leg drive

32.5x8,8,8,8

Seated Shoulder Matrix

Lat Raise -> Front Raise -> Rear Delt Fly

12.5x10 on each back to back. Did 2 sets.

TNG Bench

40x5
60x5
90x15,15 Second set had about 2 rest pauses in there

Dips -> Cable X-Over

3x10 each back to back

Chins

Wide x 3 sets
Medium x 1 set
Parallel x 1 set
Narrow x 1 set

Low Row

4x10

Machine Row

4x10

Pulldown

3x10

Cardio

Kettlebell combat complex with 22.5kg x 3 rouns with approx 20 s between

Another circuit x 3 rounds back to back

X-Trainer x 20 mins


Tired and hungry.

Fri 17th Feb 2012

High Bar Squat

Saw Luke and Jon at gym so joined in with them. Nice to see them both.

65x5
105x10,10,10
120x1
145xf Only just failed it. 140 would have gone which I should have gone.

Hang Clean

80x5,5,5,5,5

Single Leg Press

3x8

Hypers

3x20

Abs

Hanging Leg Raise -> Chair Leg Raise x 2 sets
Decline Twists -> Decline Situps x 2 sets
Crunch Machine x 1 set

Forearms

Few Wrist Curls

X-Trainer

450kal burnt in 25 mins.

Fin

40 min run.

40 mins on gym rings.

did all sorts:

dips
body rows
chins
flys
leg raise to the ceiling
static holds
some skipping
some KB snatches
bicep curls
tricep press

Went out for a meal last night and drank loooads. Got to sleep at half 2 then up at 8 for a 5 miler ha! Saw 4 chaps dressed in fancy jogging kit behind me. Decided to see if I could demolish them and left them in my dust haha, nearly spewed tho and a bit wobbly from the booze ha

Mon 20th Feb 2012

Push Press

60x5
70x5
80x3
90x2,2,2,2
95x1
100x1,1 Most I've done in a while

Flat DB Press

30x5
42.5x10,7,6,5,5

Seated DB Press

No back support

25x8,8,8,8,8

Inc BB Bench

60x5
100x2 Just too tired today
90x5,4
80x6

Chins

Just outside shoulder width

5x10

TNG Bench Press

60x5
80x5
90x5
100x5
105x5
110x5
115x4

CGBP

100x5,5

Biceps

6 sets of 6-12 reps

Fin!

Tue 21 Feb 2012

Another Tue squat/DL session. Looks like its going to have to be like this for the foreseeable :'(

Squat

o belt today

50x5
60x5
80x5
100x5
120x5
130x5
140x5
130x5
120x5

Fairly pleased with that.

Deadlifts

Again, no belt

100x5
140x3
180x8,8,8

Pretty pleased with that too!

Leg Press

300 ish x6,6,6,6

Hypers

+20 behind head x10,10,10

Calf Raises

2 sets seated
2 sets standing

Cardio

X-Trainer x 25 mins on random
Mile run in just under 6 mins. Stupid machine wouldnt go to the speeds I was putting. Was tough but I think if it had actually gone to the speeds properly I would have been looking at 5.30 mile which is a nice PB for me.

Wed 22nd Feb 2012

Circuits

Ring Chins x 21
20 kg KB Swing x 42
Ring Chins x 14
20 kg KB Swing x 28
Ring Chins x 7
20 kg KB Swing x 14

Rest

Ring Dips x 10
8 kg KB knee jumps x 10
Ring Dips x 10
8 kg KB knee jumps x 10
Ring Dips x 10
8 kg KB knee jumps x 10

(No idea what they're called but by knee jumps I kneel on the floor and thrust to my feet in the bottom of a squat, kneel back down and repeat. KB held on the shoulder, alt to other shoulder after 5)

Ring Pushup x 10
20 kg KB Clean x 20
Ring Pushup x 10
20 kg KB Clean x 20
Ring Pushup x 10
20 kg KB Clean x 20

Skipping

10 mins continous!

Alt Hand Swings

20 kg KB x 10 mins continous.

Run

13 mins fast pace round the block.



FIN!

Thurs 23rd Feb 2012

X-Trainer

35 mins, nice steady pace waiting for a mate.

Standing BTN Press -> Front Raise with twist

20x10
40x10
50x10,10,10,10 -> 20 kg plate front raise with side to side twist on each rep x 5

TNG Bench

60x10
90x12,12,12

Inc Fly -> Inc DB Press

22.5x10 -> 27.5x7
22.5x10 -> 30x6
22.5x10 -> 32.5x5

Pulldowns

x12
x10
x8
x6

Ramping weight per set

DB Row

40sx15,15,15

Chins

WIDEEEEEEe x 10,10,10

T-Bar Row

3x15


FIN!

Fri 24th Feb 2012

Really feeling tired today and couldn't bare the gym. Going to be super busy next week though so forced myself to get in.

High Bar Squat

20x5
60x5
90x8,8,8,8 Have sore hammies today so this was pretty much it for me

Romanian DL

Stretching out the hammies

130x12,12,12

Leg Extension

3x10

Leg Curl

3x10

X-Trainer

15 mins, intense pace.


Left it there. At least I did something!

30 min run this am. Will train abs and do some bw chins/dips on my gym rings before work

23 mile bike ride yesterday. Seems my rear hub needs an overhaul though :'(

Mon 27th Feb 2012

Had to train early today due to work :( Had to rush about

Bench Press

60x5
80x5
100x5
110x5
120x3
130x1
135x1
120x3 -> 100x5

Strict Standing Press

60x3
70x3
80x3
85x2
90x1
80x3 -> 60 x5

Dips

15x5
40x5,5,5,5

Upright Row/b]

50x5
40x12,12,12

Inc DB Bench

42.5x5,5,5,5

Chins

4x12

Low Row

2x10

Biceps

4 sets of 8-12 reps


FIN

Tue 28th Feb 2012

Another crazy week this week at work so might not get to train again for a while :,( will see where I can fit it in. Poss Thurs am all going well.......

Squat

No belt

40x5
60x5
80x5
100x5
120x1
130x1
140x1
150x1
160x1
150x1

Deadlift

No belt

100x3
140x3
180x1
190x1
200x1
210x1
220x1
210x1

Cardio

20 mins on the X-trainer, very intense. Nearly spewed at the end.

Front Squats

40x5
50x5
60x5
70x5
80x5
90x5
100x5
110x3 -> 100x4

Powercleans

60x3
100x3
110x3
120x1
115x1
110x3
100x3 Sneaky push press on one of the reps

Leg Extensions

3x12

Leg Curl

3x8

Hypers

+15 x 12,12

Calves

2 sets seated
2 sets standing

Bench Press

85x12,12

Was spotting Luke so did a couple of easy sets......


FIN!
 
 

3.5 mile run. Nearly didn't bother. Had to work 06:00 - 17:30 today :'(

Late work start soooo bit of am cardio


Kettlebell combat complex with 20 Kg bell

5 right hand snatch
5 left hand snatch
5 right hand clean and press
5 left hand clean and press
10 goblet squat
10 step back lunges
5 right hand upright row
5 left hand upright row
5 right hand bent row
5 left hand bent row
10 alt hand swings
10 burpees


Did that 5 times with 10secs rest between sets. Took about 15 mins in total. Tough

Skipping x 5 ish mins, skipping rope broke so had to leave there

8 kg KB swings, continous for 5 mins with fast pace.


Will do upper later if I fin at a reasonable time.