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just_t		...	26-05-2012 @ 18:49
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230 535.0 kgs @ 84kgs UnEq	40 min bike ride 10 min cardio circuit.... 8kg kb floor to jumps x 10 20kg KB swing x 5 per arm 15 kg db thrusters x 10 As many rounds in 10 mins as poss!
just_t		...	27-05-2012 @ 08:23
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230 535.0 kgs @ 84kgs UnEq	Today: 50 min bike ride. Circuit 1: Did the following back to back for about 17 mins 8 kg kb snatch x 10 per arm floor touch to high jump x 10 20 kg KB clean and pp x 5 per arm star jumps x 20 15 kg db thrusters x5 Circuit 2: Did this for 3 rounds, approx 5 - 7 mins 2 kg kb swing alt hand x 40 Bent kb row x 10 per arm 15 kg db clean to press x 10 Prob an hour 15 in total
just_t		...	28-05-2012 @ 20:07
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230 535.0 kgs @ 84kgs UnEq	Post Edited: 28.05.2012 @ 20:08 PM by just_t Mon 28th May 2012 Bench Press 60x10 90x5 100x5 110x5,5,5 120x3,2 125xf FARKING LOL, first time ive failed this kinda weight in an ageeee Strict Press First press powercleaned 60x3 70x3 75x3 77.5x3 75x3 72.5x3 70x3 Chins WIDEEEEE 5x10 Dips 20x12 30x6 35x5 DB Press Seated Arnold 4 sets of 6-8 seated 1 set of 6-8 standing Inc DB Bench 32x6,6,6 DB Curl 2x10-12 Cable Curl 2x10 ish Barcurl Reverse x8 -> regular x8 SOOOoooooo hot in the gym hence being weak. Enjoyed it though!
just_t		...	29-05-2012 @ 19:47
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230 535.0 kgs @ 84kgs UnEq	Post Edited: 29.05.2012 @ 19:48 PM by just_t Tue 29h May 2012 High Bar Squat Used a belt today 60x5 80x5 100x3 110x3 115x3 120x3 125x3 127.5x3 130x3 132.5x3 Form seemed to hold up with the belt on! Will work with the belt again for next week or two. Deadlift off Blocks stood on 2 plates and a metal pad. The bar was touching the top of my shoes so prettyyyyyyy low. Oly shoes on for these and no belt 100x3 140x3 150x3 160x3 170x3 180x5 Wow, miles more than I expected!! Just went for it. Must be 210x5 or more there today from the floor! Lunges 60x5 per leg 70x5 per leg 75x 5 per leg 77.5x5 per leg Single Leg Press 80x5 per leg 90x5 per leg 100x5 per leg 105x5 per leg Leg Press Calf Raises -> Hammy Curl 2x20 ish -> 2x10 Standing Calf Raise -> Leg Ext 2x20ish -> 2x10 Home, then..... Bike Ride 40 mins ish, fast pace Circuit 1 High Jumps x 10 Sideways pushups x 10 Star jumps x 20 Oblique pushups x 10 3 rounds of that.. Short rest then Circuit 2 10 burpees 20 kg KB alt swing x 30 As mmany rounds in 10 mins. Finito!
just_t		...	30-05-2012 @ 17:54
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230 535.0 kgs @ 84kgs UnEq	Wed 30th May 2012[/size] CARDIOoooooooooooooooooooo 4.5 mile run. Really tired and CBA today but forced myself! Legs feel very fatigued and weak, not sore though, from yesterday. Downed 2.5 TABLESPOONS of coffee and a big spoon of Arginine, put on the music loud and blasted it. Felt really fast today which was suprising. Last 5 mins was flat out sprint. Literally on the verge of spewing / passing out. Very very very out of breathe and sweaty. Chuffed with that!!!
just_t		...	31-05-2012 @ 17:47
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230 535.0 kgs @ 84kgs UnEq	Thurs 31 May 2012 Really struggling with motivation at the moment but as usual force myself to do it regardless! Cable Upright Row -> Machine Shoulder Press 5x10 -> 5x10 supersets Inc Bench 60x8 80x6,6,6 No spot and bar racks really far back hence the pathetic weights Dips 10x10 Don't think i've ever done 100 reps? Chins WIIIIIDE x10,8 Medium x10,8 Parallel x10,8 Narrow x10,8 T-Bar 1x12 2x8 1x12 Low Row 2x10 X-Trainer 25 mins, blasted the last 2 mins. Tired and hungry! Glad its done though!
Luuuuuukey		...	31-05-2012 @ 17:59
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	See that you've been cycling a bit lately, as have I! What sort of distances are you covering? And what steed do you mount?
just_t		...	01-06-2012 @ 19:29
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230 535.0 kgs @ 84kgs UnEq	Nothing crazy mate. Usually go out for 30 min - 3 hours so perhaps 10-40 miles depending? Bike is nothing too spectacular. Carera Vengeance ltd. with upgraded susp (Rock Shox Recon). Bike cost me £200 second hand and forks about £150 lol. Today: 4.5 mile run this am. Gym after work and did various leg and ab things but in no order, just did all sorts
just_t		...	08-06-2012 @ 16:59
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230 535.0 kgs @ 84kgs UnEq	Had a bit of a rest from the gym. Decided im doing too much so going to start fitting my training around my life rather than the other way round! Fri 8th Jun 2012 Bench Press No spot and lost 7lbs this week so nothing mental.... 60x5 80x5 100x5 110x5 120x2 100x5 Strict Press 60x3 70x3 75x3 70x3 65x3 Chins WIDE x 20,10 20 full hang full width chins, nice! MED x 12,10 Dips +20x10,8,7 Seated DB Press 27.5x10,8,7 Low Row 3x12 X-Trainer 25 mins, 465 kcal burnt. FIN!
just_t		...	09-06-2012 @ 15:35
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230 535.0 kgs @ 84kgs UnEq	Sat 9th Jun 2012 Paused High Bar Squat Super deep, sat in the hole for a couple of secs 60x5 70x5 80x5 85x5 90x5 95x5 100x5 Plenty for today Deadlift 140x5 150x4 160x3 170x2 180x1 Feel sluggish today, not eaten much this week and despite not doing ANY cardio ive lost over half a stone lol. Leg Press 200x30 -> 160x20 -> 120x10 Absolute Killer! Hypers +10 plate x 15 + hold +10 plate x15 -> bw x 15 -> hold Seated Calf Raises 2x30ish Leg Ext 2x15 Standing Raises 2x20ish Cardio Circuit 32kg alt hand swings x 20 -> 10 burpees 10 secs rest Did that back to back for 10 mins. Brutal Less volume than usual which I think is the way to go from now on for me
just_t		...	12-06-2012 @ 19:54
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230 535.0 kgs @ 84kgs UnEq	Mon 11th Jun 2012 Standing Strict Behind Neck Press 20x10 50x5 60x5 70x3 80x1 Happy with this 70x3 60x5 Inc Barbell Press 60x5 80x5 100x5,5,5 Pulldowns 5x8 ish Flat DB Press 42.5x6,6,6 Laterals, side -> front superset 15x8 -> 15x8 3 sets Machine Row 4x10ish Bis & Tris Seated cable preacher -> Pushdowns, 2 sets Treatmill Interval for 11 mins. 7mph jog x min 11 mh run x 30 secs then from 8 mins just ramped up half a level every 30s to 12 mph
just_t		...	12-06-2012 @ 19:57
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230 535.0 kgs @ 84kgs UnEq	Tue 12th Jun 2012 Squat High bar beltless 20x10 60x5 80x3 90x3 100x3 110x3 120x3 122.5x3 125x3 Powerclean 80x2 100x2 102.5x2 105x2 107.5x2 110x2 Hack Squat x15 x12 x8 Calf Raise -> Leg extension 2 sets back to back Standing Raise -> Hammy Curl 2 sets back to back X-Trainer 25 mins, 470kcal burnt
just_t		...	13-06-2012 @ 16:56
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230 535.0 kgs @ 84kgs UnEq	4.5 mile run
just_t		...	14-06-2012 @ 08:29
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230 535.0 kgs @ 84kgs UnEq	3.5 mile run this am
just_t		...	14-06-2012 @ 18:36
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230 535.0 kgs @ 84kgs UnEq	Thurs 14th Jun 2012 Had 5 superstrength espressos before the gym so im buzzing off my feckin tittys!!!!!!! Neck Press Legs up 40x10 60x10 70x8 80x6 90x4 Standing DB Press 30x8,6,6,6 Rack Chins +10x12 +15x10 +20x8 +25x6 Cable Crossover 4x8-12 Cable Laterals Various styles 4x10 Barbell Row 60x12 70x10 80x8,8 70x10 Dips -> Chins Wide dips x 20 -> Wide chins x 10 -> Medium dips x 12 -> Medium chins x 6 -> narrow Dips x 8 -> Narrow chins x 4 big superset DB Curl -> Standing Tri Ext 2x10 -> 2x10 Foooked but still wired! Forcing myself to leave it there though as I always overdo it!

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