Archive for June, 2014
w2 shoulder etc
Activity: weights
Training Partner: NA
Calories intake: 3100
Cal Burn : 2800
Barbell Shoulder Press
Set 1 : 50.0×10
Set 2 : 55.0×10
Set 3 : 55.0×10
Set 4 : 55.0×10
Set 5 : 40.0×10
Set 6 : 40.0×10
Dumbbell Front Raise
Set 1 : 35.0×10
Set 2 : 35.0×10
Set 3 : 35.0×10
Set 4 : 25.0×10
Set 5 : 25.0×10
Dumbbell Lateral Raise
Set 1 : 25.0×10
Set 2 : 25.0×10
Set 3 : 25.0×10
Prone Delt V raise
Set 1 : 12.0×10
Set 2 : 12.0×12
Set 3 : 6.0×10
Set 4 : 6.0×10
Face pulls
Set 1 : 50.0×15
Set 2 : 60.0×12
Set 3 : 60.0×12
Set 4 : 25×15
Set 5 : 25×15
Cable Wood Chops
Set 1 : 40.0×10
Set 2 : 45.0×10
Set 3 : 50.0×10
Cable Standing Deltoid Raise
Set 1 : 25.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10
Damage: tricep tendons (really tender!)
NOTES:Really resetting and getting hyperthophic sets happening. Strength is taking a back seat for a while.
w1 – legs
Activity: weights
Training Partner: NA
Calories intake: 2547
Cal Burn : 2750
Upside down leg press
Set 1 : 80.0×10
Set 2 : 100.0×10
Set 3 : 120.0×10
Single leg press
1
Set 1 : 120.0×10
Set 2 : 130.0×10
Set 3 : 135.0×10
Leg ext
Set 1 : 70.0×12
Set 2 : 70.0×12
Set 3 : 70.0×12
Dumbbell Walking Lunges
Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10
Lying Leg Curls
Set 1 : 50.0×10
Set 2 : 52.5×12
Set 3 : 52.5×12
Barbell Stiff Leg Deadlift on Bench
Set 1 : 40.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10
Damage: None
NOTES: Something different.
w1 – choost
Activity: weights
Training Partner: NA
Calories intake: 3480
Cal Burn : 2400
Barbell Bench Press
Set 1 : 60.0×8
Set 2 : 70.0×7
Set 3 : 80.0×5
Set 4 : 85.0×1
Set 5 : 60.0×8
Dumbbell Bench Press
Set 1 : 60.0×6
Set 2 : 60.0×8
Set 3 : 60.0×7
Set 4 : 60.0×6
Cable Cross Over
Set 1 : 40.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10
Set 4 : 50.0×10
Cable Triceps Pushdown
Set 1 : 40.0×15
Set 2 : 40.0×12
Set 3 : 40.0×15
Cable Standing Biceps Curl
Set 1 : 40.0×12
Set 2 : 40.0×12
Set 3 : 40.0×12
Palm up low cable fly
Set 1 : 30.0×12
Set 2 : 30.0×12
Set 3 : 30.0×12
Set 4 : 30.0×12
Dumbbell Straight Arm Pullover
Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10
Damage: None
NOTES: Back after a 5 week holiday to the USA. Started back light. Got massive doms all week. Ready to get back to the real training this week!
w1 – back to it
Activity: weights
Training Partner: NA
Calories intake: 3480
Cal Burn : 2400
Pre holiday
Weight : 79.1kg
Waist : 82cm
Post holiday
Weight: 78.1kg
Waist : 89cm!!!!!!!!!!
So fucking fat lol. Only take me a few weeks to work that off though don’t worry about that. Girls seem to me mirin more with the fatter bellah though. No idea why!
Just doing some primer workouts until i start smashing it again next week.
DB bench 15-12-10 @ 50 kg
Sset : Bb shoulder 8 -10- 12 @ 30kg
DB lat raise 10 10 10 @ 18 kg
Bb squat @ 60kg 10×4
Flys @ 40kg 10×3
Lat pull @ 40kg 3×13
Hanging leg 3×12
Dip 3×10
Calf raise 3×15 @ 60kg
Leg extension 3×12 @ 50kg
Broceps curl 3×12 @ 45kg
————–
Dl @ 60 – 80-80-80 x10
Leg ext 3×15 @ 50kg
Chest fly 4×10 @ 50kg
Bb row 3×10 @ 60kg
Db should upright row @ 30kg
Broceps hammer 3×10 @ 35kg
Triceps push 3×12 @ 50kg
Cable row 3×12 @50kg
I am robocop
—-
Dl @ 60 – 80-80-80 x10
Leg ext 3×15 @ 50kg
Chest fly 4×10 @ 50kg
Bb row 3×10 @ 60kg
Db should upright row @ 30kg
Broceps hammer 3×10 @ 35kg
Triceps push 3×12 @ 50kg
Cable row 3×12 @50kg
I am robocop
———
Set 1 : 40.0×10
Set 2 : 60.0×8
Set 3 : 70.0×5
Set 4 : 80.0×5
Set 5 : 90.0×5
Set 6 : 100×3
Set 7 : 110×3
Cable Standing Deltoid Raise
Set 1 : 15.0×10
Set 2 : 20.0×10
Set 3 : 25.0×10
Dumbbell Lateral Raise
Set 1 : 25.0×10
Set 2 : 25.0×10
Set 3 : 25.0×10
Leg Press
Set 1 : 140.0×12
Set 2 : 140.0×12
Set 3 : 140.0×12
Dumbbell Upright Row
Set 1 : 25.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10
Face pulls
Set 1 : 50.0×11
Set 2 : 50.0×11
Set 3 : 50.0×10
Hanging Leg Raise
Set 1 : 10 Lap/Rep
Set 2 : 8 Lap/Rep
Set 3 : 10 Lap/Rep
Leg ext
Set 1 : 50.0×12
Set 2 : 60.0×13
Set 3 : 60.0×13
Set 4 : 60.0×13
Dumbbell Arnold Press
Set 1 : 30.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10
Set 4 : 40.0×10
Dumbbell Bent Over Delt Raise
Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10
Damage: None
NOTES: Back after a 5 week holiday to the USA. Started back light. Got massive doms all week. Ready to get back to the real training this week!