Eeeeek, like a whole month since my last post :s I’m carrying on the numbering as week 9 as I’ve been super lazy! I got back from holiday and then sacked off the rest of the following week, and the next, and the next! Gave myself a slapping around this morning and dragged my sorry ass down the gym! It becomes so easy to loose motivation if you stop for even just a short while. Anyhow, back to it.
Food:
- Morning - porridge, whey, 2xboiled egg
- day - fruit x 5, 1.5 ham salad sandwiches, yogurt, wholegrain snack pack, whey
Exercise (back):
- Some light abs work
- and a lighter version of my usual back workout to get things moving again
- 1 hour basketball over lunch.
Categorised in back, cardio and diet
Couldn’t be bothered with the gym this morning. Heading off on holiday tonight! Yippee! Got a bit of footy planned over lunch and that will be it for the next 10 days! Joy.
Categorised in Uncategorized
Good back day at the gym this morning. Upped most weights slightly
Exercise (back):
- usual abs warmup
- Deadlifts (kg) - 3×8x100
- Mod lat pulldown (machine setting) - 3×8x13
- low row (machine setting) - 4×8x13.5
- assisted chin (machine assistance) - 4×8x12
- seated row (machine set) - 2×8x200, 8×190
- pulldown machine - 3×8x190
- Basketball training tonight
Categorised in Uncategorized
Motivation was cirtainly lacking this morning in the gym. Looking forwad to the short break I’ll be taking at the end of the week. Perhaps I’ll get a motivational boost after that
Food
- morning - 2xscoop whey, banana
- day - 200g pork pie (local produced nice one) , ham salad bagel, 2xpear, appl, banana, tin salmon, 2x low fat yogurt, whey shake
- evening - left over pasta - whey
Training (chest)
- smith flat bench (kg) - 8×80, 2×6x80, 6×75, 8×70, 6×70
- db decline (kg/hand) - 3×8x25
- cable chest press (machine setting) - 3×8x6
- overhead bb press (kg) - 3×8x27.5
- some abs work
Categorised in chest and diet
Had a nice totally relaxed weekend. No exercise, loads of bad food (curry/burgers/pub pie). Totally needed after a really hard weeks training and fairly good eating. Anyhow, back to it this week before I go off for some end of season snowboarding at the end of the week. nice. New pics also put up now (see link to the right)
Food:
- morning - banana, whey shake, pork salad bagel
- day - pork salad bagel, tin salmon, 2xapple, yogurt, whey shake
- evening - sausage pasta planned for tonight, whey shake
Exercise (shoulders):
- abs warmup
- front db raise (kg/hand) - 4×8x15
- side db raise (kg/hand) - 4×8x15
- db military press (kg/hand) - 2×8x27.5, 8×25
- standing bb pull up (kg total) - 4×8x47.5
- shrugs (kg total) - 2×8x110, 6×110, 4×110
- reverse fly (machine setting) - 14×130, 2×8x170
- Hour of basketball training over lunch
Categorised in cardio, diet and shoulders
Exercise (chest)
- Nice abs warmup
- Flat bench Smith (kg) - 8×80, 6×80, 5×80, 7×75, 3×8x70
- incline bench smith (kg) - 3×8x50
- decline (kg/hand) - 6×27.5, 8×25, 7×25
- standing chest press (machine setting) - 2×7
Food
- Morning - 1.5 whey scoop shake, banana, 1 eggs whole.
- Day - turkey salad sandwiches x 1.5, , 2xplum, 3xapple, yogurt, tin salmon, whey shake 2xeggs
- evening - ???
Categorised in chest and diet
- Morning - banana, 1.5 scoops whey, 2 eggs whole hard boiled
- Through the day - ft long italian bmt sub, apple, 2x,plum, whey shake, egg, whole grain crackers, yogurt, 2xcup fresh coffee, water
- Evening - mountains of rice and chicken in black bean sauce with stir fry veg
Exercise (Arms):
- Usual brisk abs warmup
- Hammer curls - 3×8×20kg
- narrow grip dips - 3×12
- EZ preacher (good today!) - 3×7×35kg (including 5kg bar weight), 5×37.5
- Triceps extension - ez bar - 2×8xset14, 2×8xset12
- flat standing bb curl - 2×7×42.5, 8×37.5 (including 5kg bar weight)
- skullcrushers 3×8x27.5
- db tricep ext beind head - 3×8x15
Categorised in arms and diet
Exercise (shoulders)
- Very pathetic bit of abs to warm up - I’m still feeling some aching after I upped the intensity yesterday.
- front db raises (kg) - 3×8x15
- side db raises (kg) - 3×8x15
- seated db military press (kg per hand) - 3×7x27.5 with no help getting to start position, 8×25 - I nearly passed out trying a second set of this! A good improvement today
- bb pullup (kg) - 4×8x47.5
- shrugs (kg olympic bar) - 3×8x90
- standing military press (kg olympic) - 2×8x40, 6×40
- reverse fly (machine setting) - 8×130, 8×170, 8×150
- Hour of basketball training planned for evening.
Food
- Morning - 1.5 whey scoop shake, banana, slice of xmas cake, 2 eggs whole.
- Day - turkey salad sandwiches x 1.5, wholegrain snack pack, 2xplum, 2xapple, yogurt, tin salmon, whey shake
- evening - ???
Categorised in cardio and shoulders
Food:
- Morning - banana, 1.5 scoops whey + water, 2 eggs whole boiled, oats
- Through the day - 1.5 chicken sandwich, apple, 2xplum, whey shake, egg, banana, yogurt, 2xFresh Coffee, water
- Evening - salmon, cream cheese bagel + whey shake
Exercise (back):
- modular lat pulldown (machine settings) - 2×8x13, 6×13, 7×12.5
- low row (machine settings) - 3×8x13.5, 8×13
- row (machine settings) - 5×210, 2×8x200, 6×200
- assisted chin (machine assistance) - 12×16, 2×8x14, 7×12, 8×13
- Deadlifts (kg) - 10×50, 3×8x80
- standing forward leaning row (kg) - 2×8x30, 2×8x35
Categorised in back and diet
Pics are on my computer and waiting to go up for this week. Man - had a totally savage weekend of self destruction after a friends stag weekend. Very very ill feeling by Sunday. Anyhow, back to exercise and no beer today
Exercise (Chest):
- Usual brisk abs warmup
- Flat bb bench (free) - 10×40
- decline db press per hand - 10×25, 2×8x27.5, 10×25
- standing cable chest press - 4×8xset6
- bb bench (smith) -8×60, 5×80, 8×75, 6,75, 5×72.5, 5×70, 2×8x60, 6×60
- incline bb bench (smith) - 6×60, 5×55, 3×8x50 - tough by now!
- bb laying overhead press - 8×22.5, 8×27.5, 7×32.5, 2×8x32.5, 7×32.5
- db flies - 8×12.5, 3×8x15kg
Basketball over lunch
Categorised in cardio and chest
