w5 chest , arms + HiIT

Activity: Hiit / Weights
Training Partner:: Dave
Calories intake: 2,575 cal
Exercise calories: 740 cal
Motivation level : High
Energy Level: High
Sleep – 9.0 hr

AM session : HIIT

23 Mins HiiT Sprinting

1. Warmup 2 mins
2. Sprint one minute (16km +) then walk 7km+ for 1 minute until 19 minutes
3. Walk 2 minutes
4. Sprint 2 minutes (16-18 km/h)
5. Cool down and stretch


Felt so easy today and haven’t done any cardio for a couple weeks so i was surprised i could run at all. It was effortless except right near the end the treadmill i ran on powered down during the run. You can probably see it on the chart but i almost fell over when i just suddenly stopped. I was also laughing at the chick behind me doing hiit on the treadmill and almost vomiting after every single sprint.

 PM SESSION : weights

Barbell Incline Bench Press (60.0×12,65.0x10,70.0×7,80.0x3,80×3)+
Cable Cross Over (50.0×15,50.0x15,50.0×15)
Dumbbell Bench Press (60.0×7,60.0x7,40.0×15)+
Straight Arms Dumbbell Pullover (22.5×12,22.5×12,25.0x12,25.0×12)*
EZ bar bicep curl 21’s (20.0×21,20.0x21,20.0×21,20.0x21)
Cable Triceps Pushdown (35.0×21,40.0x21,45×21)
Barbell Close Grip Bench Press (30.0×15,40.0x15,50.0×15)

Damage:  left hand middle fingers about 60% movement but still sore!


Well , welcome back i guess. I felt so lazy this week not being able to lift well. I lost some mojo , motivation and enthusiasm to train this week. I felt completely off so i decided to have a break. It’s done wonders because i am eager to train again and try to dominate myself. Pretty decent session for the first day back in a while. My hand is annoying me a lot still. I cant do any pulling movement so i have to get someone to hand me the DB’s for pressing movements. Other than that I’m just happy to be back training. I have some wicked things planned for the next month.

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