My Journal

Cardio
32 mins cycle. 12km

My Journal

Chest/Tri

Flat Barbell Bench
40*8
60*8
85*3
90*3
95*3
100*1,1
95*2

80*3 2 sec pause
77.5*5

Incline Bench
77.5*5
80*5
80*5
82*2 started to slip down the bench!

CGBP
75*6
75*6
77.5*5+1 spotted
77.5*5+1 spotted

Skull
45*5
45*5
40*10

Rope Pull down
27.5*12

Pull down
35*12
32.5*12
30*12

My Journal

Back

Deadlift
60*6
90*3
120*3
140*3
160*3
165*1 Felt really heavy!!
150*3
150*3

Over hand wide grip chin
8,8,8

BOR
80*5
90*5
90*5

Cardio
15mins cycle. 5.5km

My Journal

AM Cardio
20mins 8.6km

My Journal

Shoulders/biceps

Seated OHP
40*8
60*3
72.5*4
72.5*4
72.5*3
70*3

Front EZ bar Raises
20*12
20*12
22.5*12

Reverse Flyes
5*12
10*12
10*12

EZ Curls
30*10 really slow
30*12
30*10 really slow

Hammer Cable Curl
20*12
20*12
20*12

Cardio
30 mins cycle. 10.4km

My Journal

Squats
60*6
90*3
120*3
130*3
140*1
142.5*FAIL :(
120*1

I will lower the weight and do more reps next week. I don't particularly like high repping squats though.

My Journal

Chest/Tri

Flat Barbell Bench
40*8
60*6
85*5
85*5
85*5
85*5
87.5*5
 

Incline DB Bench
40*5
40*5
37.5*5
37.5*5
37.5*6

CGBP
77.5*5
77.5*5
77.5*5
77.5*5
77.5*5

Skull
45*5
42.5*5
40*8 Elbows, shoulders and wrists aching.

both felt knackered tonight so didnt finish. Will start again from Monday. A long weekend rest.

My Journal

Cardio
45 mins cycle. 15.5 km

My Journal

Cardio AM
25mins HIIT Cycle. 30mins flat out, 30mins slow

Chest/Tri

Flat Barbell Bench
40*8
60*8
80*10
80*10
80*10

60*10 2 sec pause

Incline Bench
70*10
70*9
70*10

CGBP
67.5*10
67.5*10
70*9

Dips
10
10
12

Decline Skull
30*10
35*10
35*12


Incline Fly
17.5*10
20*10
20*8

My Journal

Back yesterday

Deadlift
60*6
90*6
120*3
150*5
150*5
150*5
140*5
140*5

Over hand wide grip chin
8,6 

DB one arm row
50*10
45*10

My Journal

Shoulders/biceps

Seated OHP
40*8
60*3
72.5*4
72.5*4
75*3
70*3
60*6

Front EZ bar Raises
25*10
22.5*12
22.5*12

EZ lying Delt Row!
32.5*10
42.5*10
42.5*12

EZ Curls
42.5*10
42.5*10
42.5*8

Hammer Cable Curl
20*10
20*10
20*10

21's
*3

My Journal

Two months break, not really done much for a while. As I'm doing the shape up I thought it would help to refresh this.

Chest/tri

Flat DB Bench
35*8
45*8
42.5*6 lost my grip!!
40*10
37.5*10

Incline DB Bench
37.5*10,9
25*9

CGBP
65*10
70*10
60*12


DB Fly
12.5*12, 10
17.5*8

bar pull down supersetted with rope pull down
25*12 27.5*10,10
25*10 22.5 10,10

My Journal

That went well......

Chest/tri - Monday

Flat DB Bench
20*10
42.5*9
42.5*9 +1 spotted
42.5*9
35*8 paused

Incline barbell Bench
80*8
67.5*12

CGBP
70*12
75*8
62.5*14

Skulls
30*19
32.5*16
32.5*21

DB Fly
15*10
15*10

pull down
27.5*16
27.5*20
22.5*16

My Journal

Back

Deadlift
60*8
90*3
120*3
140*5
150*5
130*5 Not done in a while, seem so much harder after a while not doing them.

One arm db Row
50*10
45*10
40*10 each side

Seated pulley Row
50kg*12
60*12
65*10

My Journal

Cardio

60 mins cycle. 25.4 km

My Journal

Cardio

unfuelled 20 mins cycle. 8.4km

My Journal

Shoulders

Seated OHP
20*10
40*10
50*10
55*10

Front EZ bar Raises
20*10
20*10
20*10

Side lat raises
7.5*12
7.5*10
7.5*10

My Journal

Cardio

47 mins cycle. 19.3 km

My Journal

Cardio

26 mins run. unsure of distance, but very cold and plenty of hills!

My Journal

Cardio

yesterday- unfuelled 20 mins cycle. 7.2km

today- unfuelled 22 mins cycle. 8.3km

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

My Journal

Cardio

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

My Journal

Cardio

20 mins unfuelled cycle. 7.8km

My Journal

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

My Journal

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

My Journal

Cardio

60mins cycle. 23.6km

My Journal

Core stuff

Cardio

25mins cycle. 9.3km

Didn't feel like doing anything tonight.

My Journal

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

My Journal

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

My Journal

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.

My Journal

Yesterday AM

20 mins cycle.

Tonight 65 mins cycle 25km.

My Journal

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

My Journal

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

My Journal

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

My Journal

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.

My Journal

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

My Journal

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

My Journal

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.

My Journal

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.

My Journal

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

My Journal