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» Back In Business! (Go to post)17-04-2012 @ 19:14 
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
» Back In Business! (Go to post)16-04-2012 @ 16:52 
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
» Back In Business! (Go to post)15-04-2012 @ 08:55 
30-40 min bike ride this am. Enjoyed that, glad I had a mess about and got it sorted yesterday!
» Back In Business! (Go to post)14-04-2012 @ 22:03 
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
» Back In Business! (Go to post)14-04-2012 @ 10:25 
Half hour gentle jog to get some mineral oil for ma bike. feeling better today Happy nearly there.
» Back In Business! (Go to post)13-04-2012 @ 17:39 
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.
» Back In Business! (Go to post)09-04-2012 @ 16:27 
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
» Back In Business! (Go to post)08-04-2012 @ 12:48 
5 mile run on sat morning and about 10 miles this morning.
» Back In Business! (Go to post)06-04-2012 @ 08:55 
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
» Back In Business! (Go to post)05-04-2012 @ 18:06 
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.
» Back In Business! (Go to post)03-04-2012 @ 21:02 
pilates did that bro. That s**t is stretchy tough ha
» Back In Business! (Go to post)03-04-2012 @ 20:57 
GATES said:f**ker 3 nil to you




lol, I was lucky as hell. Started shaking from about 30 secs.

On a side note my left leg is twinging deep in the hip. f**kING BACK. Think its gona be bad tomrrow....
» Gates's Log (Go to post)03-04-2012 @ 20:45 
Shame the guy in the pink vest beat you Wink haha
» Back In Business! (Go to post)03-04-2012 @ 20:44 
Post Edited: 03.04.2012 @ 20:47 PM by just_t
says you mr face pack haha

Tue 03 Apr 2012

Squat

Will try the belt tonight.

WIDE

20x10
60x5
80x5 Belt on
100x5
120x3
130x3
140x3,3,3 Informed that my depth wasnt quite there so had to bring my stance back in

Belt off

130x3,3,3

Terrible tech tonight

Deadlifts

100x3
140x3
180x2
190x2,2,2,1

Back twinged hard on the fourth set so left it there. DAMN! Not had any twinges since when I hurt my back. DAMN DAMN DAMN. No more tough stuff today!

Single Leg Hypers

3x5 each

Leg Ext

3x0

Leg Curl

3x12

Calf Raises

2 sets seated
2 sets standing

Cardio

About 18 mins total waiting for the grip comp. Nothing tough

GRIP COMP!

100 kg Axle hold for time. Got 1 min 2 or 3 secs. Enough to take out Lee! Haha, win again!

Pilates

45 mins, did the dvd with our lass. s**t is tough

» Back In Business! (Go to post)02-04-2012 @ 20:48 
Mon 02 Apr 2012

Flat DB Press

47.5x6,6,5,5

Heaviest i've done in a while I think, suprising as I did fasted am cardio and only eaten 1 tub cottage cheese, 1 apple, grapefruit, orange, plum and 1 wrap today! Oh and 2 protein shakes after training lol

Standing Strict Press

Bar x 5
40x5
60x3
70x3
80x3 Woo, nice!
90x1
95xf Doh, got it half way there!
80x3
75x3

Booya!

Upright Row

5x8ish with 50 kg

Chins

Wide x10,10,10,10,10,10

Bench Press

Paused today

20x10
60x5
80x5
100x3
110x3
120x2,2

Touch and go now

130x1,1,1

Inc DB Press & Dips

37.5x10

Wide Dips x 10

37.5x10

Wide Dips x 10

37.5x10

Wide Dips x 10

Seated Machine Shoulder Press

x6,8,10

Biceps

Cable Curlz 2x10-20

Reverse Curlz -> Bar Curlz 2x8 of each

DB Culz 2x12 ish


Finito!

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