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Back In Business!

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just_tIcon...03-04-2012 @ 21:02 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		pilates did that bro. That s**t is stretchy tough ha
just_tIcon...05-04-2012 @ 18:06 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		Thur 5th Apr 2012

Seated BTN Smith Press

Bodybuilder or what Happy

50x8,8,8,8

Cable Upright Row

3x10

Bench Press

60x5
90x8,8,8,8

Dips -> Pec Dec

x10 -> 10

3 sets

Pulldowns

6 sets total various styles

Machine Row

3xsomething

Low Row

3x10 ish

X-Trainer

25 mins, 480 kcals burnt est.
just_tIcon...06-04-2012 @ 08:55 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		1 hour run this am, fasted.

Fairly slow as I had MEGA stitch twice. Went out on the lash last night and got to sleep at about 01:30 and up for 06:00! Bit dehydrated hence the stitch! Still managed to chase and overtake another runner Cool
just_tIcon...08-04-2012 @ 12:48 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		5 mile run on sat morning and about 10 miles this morning.
just_tIcon...09-04-2012 @ 16:27 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		Mon 9th Apr 2012


Cardio

Running -> 1 min @ 7mph, 30s at 10 mph. Did this for 12 and a half mins, last minute i did 12mph

X-Trainer hill prog for 13 mins

Bench Press


70x5
80x5
100x5
120x5 Last paused
130x3
140x1

Add 3 board

130x3
135x3
140x3

against bands

bar x 3
60x3
70x3
80x3

Dips

3x15

Seated DB Press

30sx6,6

Machine Press

3x10ish supersetted with lat raises

Chins

4x8





Cut it short there. Feel like absolute shi1t. Feel sick, dizzy, headache, zero energy. Got in and went straight to bed for a few hours. Weighed myself and seems ive dropped some weight, I am ill! Damn
GATESIcon...09-04-2012 @ 16:33 
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What's your thoughts on one legged drills?
Member 1725, 4343 posts
SQ 250, BP 125, DL 272.5
647.5 kgs @ 111kgs UnEq		aids
just_tIcon...13-04-2012 @ 17:39 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq
Post Edited: 13.04.2012 @ 17:39 PM by just_t
Done no training since mon. Felt like sh!t, think its glandular fever doh....

Decided to go in and do a little today. Throat was f**king killing last night but not so bad now.

Fri 13th Apr 2012

Squat

First rep from the floor and pushpressed to behind the neck

60x8,8,8

Deadlift

100x8,8,8

Standing Mili Press

40x12,12,12 6 in fron 6 behind neck

Bench Press

Legs up

60x8,8,8 All paused

Inc DB Press

25s x 8,8,8

Dips

x8,8,8

Leg Press

120x12,12,12 Deep

Smith Squat & Lunges

couple sets

Chins

x8,8,8,8

Db Row

30x8,8,8

Biceps & Triceps

Couple of sets of curls and extensions.


Fin. Will see how I am tomrrow and may do some light cardio and bodyweight stuff.
just_tIcon...14-04-2012 @ 10:25 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		Half hour gentle jog to get some mineral oil for ma bike. feeling better today Happy nearly there.
BigMaccaIcon...14-04-2012 @ 12:15 
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understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
just_t said:Half hour gentle jog to get some mineral oil for ma bike. feeling better today Happy nearly there.

Keep your AIDS away from me!

Happy
just_tIcon...14-04-2012 @ 22:03 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		Ill try. with your sh!te immune system this would take you out for a year Wink

did a little skipping this afternoon and some db snatches. another 15 mins or so.

not sure on mondays training yet. might just got super light full body again
just_tIcon...15-04-2012 @ 08:55 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		30-40 min bike ride this am. Enjoyed that, glad I had a mess about and got it sorted yesterday!
just_tIcon...16-04-2012 @ 16:52 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq
Post Edited: 16.04.2012 @ 19:23 PM by just_t
Mon 16th Apr 2012

Due to the old man falling off a ladder and elbowing the floor from a height I have to train early today Eek


Bench Press

20x10
60x5
80x5
1x3
105x3
110x3
115x3
120x3
125x1-100x3 Used a diff bench for this set with a diff bar as I thought it would be a better set up, I was wrong

Strict Standing Press

60x5
70x5,5,5

Inc DB Press

42.5x6,6,5

Standing Single Hand DB Press

30x5,5,5,5

Dips

20x5
30x5,5
20x5

Chins

Wide x 8,8
Medium x 8,8
Parallel x 8,8

Biceps

5 sets of various things.

CARDIOooooooo

Skipping x 100 steps
5 20 kg right hand KB snatch
5 20 kg left hand KB snatch
20 20 kg alt KB swing

Did rounds of that back to back for 25 mins exactly.


Nice session back after being ill. Didnt do too much Happy
just_tIcon...17-04-2012 @ 19:14 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		Tue 17th Apr 2012

First leg sesh after being ill and hurting my back so nothing major.


Squat

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

lol felt tough actually.

Deadlift

Still in oly shoes

100x3
140x3
160x3,3,3,3,3

Smith Machine Lunges

40x5 per leg
50 x 5 per leg x 3 sets

Smith Machine Squats

70x5,5,5

Quite a nice quad buster actually

Seated Calf Raise -> Leg Ext

2 sets back to back

Standing Calf Raise -> Hammy Curl

2 sets back to back

X-Trainer

25 mins, 450 ish kcal burnt
just_tIcon...18-04-2012 @ 16:59 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		Managed to shift some stuff about and get off early to pick up the old man from hospital so snook in a quick cardio sesh before I set off!

CARDIOooooooooo

10 burpees
25 20 kg alt hand KB swings
10 15 kg DB kneeling curl to press
25 20 kg alt hand KB swings

Did rounds of that back to back for 25 mins. KILLER!!!!!!!!
just_tIcon...19-04-2012 @ 07:52 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		starting work late so did some am cardio.

4.5 miles in 32 or 33 mins so under 7.5 min miles. Best run in a while and felt I could have picked up the pace too! Fish and chips from last night gave me some energy!!!

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