Had a really busy week so didn't get a chance to update each day as planned. I did make it to all my scheduled training sessions though, so I'm happy about that.
I had four sessions this week on Wednesday, Thursday, Friday and today, Sunday. As I mentioned already, the schedule is taken from bodybuilding.com: http://www.bodybuilding.com/fun/kris-ge ... eek-6.html
. Here are the details:
Wednesday - Shoulders and calves
Side raises - 3 tirpple drop sets (10kg,6kg,4kg each hand) of 10 each
Front plate raises - 3 sets of 10 (20kg)
Superset of military press and rear raises - 3 sets of 8 on the press (45kg) and 3 sets of 12 on the rear raises (10kg each hand)
Dumbbell shrugs - 3 sets of 20 (32.5kg)
Superset of standing calf raises and bouncing calf raises - 2 tripple drop sets of 12 on the standing raises (80kg, 70kg, 60kg) and 70 reps on the bounces.
For cardio I walked 15 minutes early in the day and spent 20 minutes on the recumbent bike.
Thursday - Chest, triceps and abs (I've misplaced the sheet where I wrote everything down so I can't remember the weigths, but I'll fill them in where I can rememver)
Dumbbell bench press - 2 sets of 8 (22kg each hand)
Decline barbell bench press - 1 tripple drop set of 8 (?kg)
Incline dumbbell press - 2 sets of 10 reps (20kg) and 1 drop set of 10 (20kg, 16kg each hand)
Cable crossover - 2 sets of 12 reps (?kg) 1 drop set of 12 (?kg)
Superset of Lying Close-Grip Barbell Triceps Extension Behind The Head and bent-arm barbell pullover (alternating) - 3 sets of 10 (15kg)
Seated tricep press - 3 sets of 12 (20kg)
Bench dips - 3 drop sets of 12 (with 10kg, no weight)
Decline reverse crunch - 3 sets of 15
For cardio I made two 20 minute walks, one early in the day and one later on.
Friday – Legs (I have problems with my knees and shouldn't bend more than 35 degrees when exercising, which is why the weigths might seem higher than I would normally be able to do; I'm only doing partial reps)
Superset of leg press and squats – 2 sets of 25 on the press (190kg) and 3 sets of 20 on the squats (no weight)
Superset of seated leg curl and seated leg curl one leg - 3 sets of 20 with both legs (50kg) and 3 drop sets sets of 10 on each leg (20kg, 10kg)
Unilateral leg extension - 1 set of 20 (20kg), 1 set of 10 (20kg), 1 set of 5 (20kg) with no rests between, just moving to the other leg and then back.
For cardio I walked 15 minutes early in the day and spent 20 minutes on the arm bike.
Sunday - Back and biceps
Reverse hammer grip pulldowns - 3 sets of 10 (90kg)
Single arm rows - 3 sets of 15 (22kg each hand)
Bent over rows - 3 sets of 12 (50kg)
Single arm preacher curls - 3 sets of 10 (12kg each hand)
Concentration curls - 3 sets of 15 (12kg each hand)
EZbar cable curls - 7 sets of 12 (17.5kg)
For cardio I walked 15 minutes twice, before and after the gym.
The other days for cardio I just walked to and from work (about 15-20 minutes each way).
My weight this week has been between 91 and 93kg.
The two problems I faced this week were that I experienced a lot of pain in my fingers after the workout on Wednesday and that I'm still finding it hard to get up to 190g of protein a day. This week I think the average would be about 150-160g. For the finger pain, I've ordered some wrist straps that should arrive in a few days.
Hoepfully I can update daily this week so that I don't end up posting a huge chunk of text
Here are some photos at the end of this week, which is week six of the programme I'm on.