Chris' Training Stuff

[sydneyvegan]

Thursday
Legs and shoulders

Friday
Moving house

Saturday
Moving house

Sunday
Recovering from moving

Monday
Incline Dumbbell Bench - Palms facing deep as you can go
1 x 10 x 40kg (88)
1 x 10 x 40kg (88)
1 x 10 x 40kg (88)

Incline Dumbbell Flyes
1 x 10 x 20kg (44)
1 x 10 x 20kg (44)
1 x 10 x 20kg (44)

Dips
3 x MAX

Rope Extensions ss Rope Push Downs
1 x 10 ss 1 x 10
1 x 10 ss 1 x 10
1 x 10 ss 1 x 10

1 arm cable push downs
3 x 10

[sydneyvegan]

Tuesday

Lunch time - played Touch Football

Pull ups
3 x Max

long bar bent over rows
1 x 10 x 80kg (176)
1 x 10 x 80kg (176)
1 x 10 x 80kg (176)

Pull Overs
1 x 10 x 35kg (77)
1 x 10 x 35kg (77)
1 x 10 x 35kg (77)

Strict Barbell curls - against wall
1 x 10 x 43kg (94.6)
1 x 10 x 43kg (94.6)
1 x 10 x 43kg (94.6)

1 arm Dumbbell Preacher Curls
1 x 10 x 15kg (33)
1 x 10 x 15kg (33)
1 x 10 x 15kg (33)

[sydneyvegan]

Wednesday

Deadlifts
1 x 10 x 60kg (132)
1 x 5 x 100kg (220)
1 x 5 x 140kg (308)
1 x 3 x 150kg (330)
1 x 2 x 160kg (352)
1 x 1 x 170kg (374)
Started to get tired so form was dropping, so decided not to be a hero.... Lower back felt good

1 leg at a time Leg Extensions
1 x 10
1 x 10
1 x 10
1 x 10

Calf Machine
1 x 20
1 x 20
1 x 20
1 x 20

Arnie Press
1 x 10 x 27.5kg (60.5)
1 x 10 x 27.5kg (60.5)
1 x 8 x 27.5kg (60.5)

Seated Lateral Raise
1 x 10 x 10kg (22)
1 x 10 x 10kg (22)
1 x 10 x 10kg (22)

[sydneyvegan]

Friday
Dumbbell Incline Bench
1 x 10 x 47.5kg (104.5)
1 x 9 x 47.5kg (104.5)
1 x 8 x 47.5kg (104.5)

Dips
3 x max

Dumbbell Bench Press - Palms facing, weights touching
1 x 10 x 27.5kg (60.5)
1 x 10 x 27.5kg (60.5)
1 x 10 x 27.5kg (60.5)

Rope Tricep Extensions SS Rope Push Downs
1 x 10 ss 1 x 10
1 x 10 ss 1 x 10
1 x 10 ss 1 x 10

1 arm cable push downs
1 x 10
1 x 10
1 x 10

[sydneyvegan]

Saturday - Didn't train, I felt really tired etc, so yeah... Not much of an excuse I know...

Sunday
Workout was a pretty short one due to the heat. It was 40C (105 F) So it was hard to get going
Hang Cleans
1 x 10 x 60kgs (132)
1 x 10 x 70kgs (154)
1 x 9 x 80kgs (176)

Reverse dumbbell Flyes
1 x 10 x 12.5kg (27.5)
1 x 10 x 12.5kg (27.5)
1 x 10 x 12.5kg (27.5)

Pull Overs
1 x 10 x 35kg (77)
1 x 10 x 35kg (77)
1 x 10 x 35kg (77)

Chin Ups
1 x 12
1 x 12
1 x 10

Strict Bicep curls
1 x 10 x 43kg (94.6)
1 x 10 x 43kg (94.6)
1 x 10 x 43kg (94.6)

Rope Curls
1 x 10
1 x 10
1 x 10

[sydneyvegan]

Monday

Dumbbell Incline Bench
1 x 10 x 47.5kg (104.5)
1 x 8 x 47.5kg (104.5)
1 x 6 x 47.5kg (104.5)
No spotter so used a bit of energy getting the weights up there. Pity as I wanted to do 3 x 10

Incline Dumbbell Flyes
1 x 10 x 20kg (44)
1 x 10 x 20kg (44)
1 x 10 x 20kg (44)

Dumbbell Chest Press - Palms facing weights touching
1 x 10 x 27.5kg (60.5)
1 x 10 x 27.5kg (60.5)
1 x 8 x 27.5kg (60.5)

Dips
3 x Max

Tricep Push Downs
3 x 10

Cable 1 arm Push downs
3 x 10

Gym was crazy busy as it usually is on a monday night, so I called it quits.

[sydneyvegan]

Tuesday

Box Squats
1 x 10 x 60kg (132)
1 x 10 x 100kg (220)
1 x 10 x 120kg (264)
1 x 6 x 130kg (286) - Got stuck at the bottom lol, yay for spotters lol
1 x 8 x 100kg (220)
Legs were jelly after this, ha ha

Calf Machine
1 x 20
1 x 20
1 x 20
1 x 20

Hamstring Curls
1 x 10
1 x 10
1 x 10
1 x 10

That was it, short and sweet. Gym was crazy again, I think because of the hot weather over the weekend people went to the beach and didn't like what they saw. So now they are trying to get in shape before summer, pfffttt. All the regulars were shaking their heads in disbelief...

[robert]

Hey Chris!

Stopping by today to say Yeah Buddy! I was out wandering around today in the woods like during Vegan Vacation and thought of you and wanted to say hi.

Great training log as usual as well!

I hope all is awesome!

[sydneyvegan]

Hey Chris!

Stopping by today to say Yeah Buddy! I was out wandering around today in the woods like during Vegan Vacation and thought of you and wanted to say hi.

Great training log as usual as well!

I hope all is awesome!

Hey Robert,
Thanks for stopping by...
I'll be in the USA in June Next year, Woohooo... so we will have to organise a training session
I might not be suddenly jumping 30lbs in weight, I just hope my journal illustrates that to maintain strength and muscle mass it is all about consistency and effort!
Slowly chipping away at the bodyfat levels, whilst maintaining muscle, I'll post some pics soon.

[sydneyvegan]

Thursday

Incline Dumbbell Press
1 x 10 x 47.5kg (104.5)
1 x 8 x 47.5kg (104.5)
1 x 6 x 47.5kg (104.5)

Dumbbell Bench press
1 x 10 x 47.5kg (104.5)
1 x 10 x 47.5kg (104.5)
1 x 8 x 47.5kg (104.5)

Incline Flyes
1 x 10 x 20kg (44)
1 x 10 x 20kg (44)
1 x 10 x 20kg (44)

Rope Extensions SS Rope Push Downs
1 x 10 ss 1 x 10
1 x 10 ss 1 x 10
1 x 10 ss 1 x 10

Flat Bar Push Downs
1 x 10
1 x 10
1 x 10

1 arm cable push downs
1 x 10
1 x 12
1 x 12

[sydneyvegan]

Friday

Long Bar Bent over rows
1 x 10 x 80kg (176)
1 x 10 x 90kg (198)
1 x 10 x 100kg (220)
Plates only, weight doesn't count bar

Reverse Cable Flyes - Trap Version
3 x 10

1 arm face pulls
3 x 10

Pull Overs
1 x 10 x 35kg (77)
1 x 10 x 35kg (77)
1 x 10 x 35kg (77)

1 arm Dumbbell Preacher
1 x 10 x 20kg (44)
1 x 10 x 20kg (44)
1 x 10 x 20kg (44)

Rope Curls
3 x 10

Barbell curls - with slow negatives
1 x 10 x 25kg (55)
1 x 10 x 25kg (55)
1 x 10 x 25kg (55)

[sydneyvegan]

Saturday
No Training

Sunday - Flew to another State for an action - everything went pear shaped, it was a total stuff up, bad intelligence, bad recon, argghhh such a waste, it had the potential to achieve so much

Monday - Flew back home, after delays and mechanical problems etc

[sydneyvegan]

Tuesday

Incline Dumbbell Bench
1 x 10 x 50kg (110)
1 x 6 x 50kg (110)
1 x 8 x 47.5kg (104.5)
1 x 8 x 47.5kg (104.5)

Dumbbell Bench
1 x 8 x 45kg (99)
1 x 7 x 45kg (99)
1 x 10 x 42.5kg (93.5)
1 x 8 x 42.5kg (93.5)

Decline Dumbbell Flyes
1 x 10 x 25kg (55)
1 x 10 x 25kg (55)
1 x 10 x 25kg (55)

Cable Cross Overs
1 x 10
1 x 10
1 x 10

That was it, trained with my Gym buddy, which made a huge difference, strength was off a bit, as I was extremely tired, as I was out and about in the country side all sunday night I got no sleep at all, then my flights were delayed, so I didn't get home until 11:00pm on Monday... Oh well, really happy I got back into it again

[sydneyvegan]

Wednesday

Pull Ups
3 x Max

Pull ups - Assisted
3 x Max

1 arm Seated Row
3 x 10

Pull Overs
1 x 10 x 37.5kg (82.5)
1 x 10 x 37.5kg (82.5)
1 x 10 x 37.5kg (82.5)

Reverse Cable Flyes
1 x 10
1 x 10
1 x 10

[sydneyvegan]

Sunday
Deadlift
Desired to go for a Max
Warm up
1 x 2 x 100kg
1 x 1 x 140kg
1 x 1 x 180kg Hmmm went up ok, but didn't feel that strong
1 x F x 205kg - Stalled just above the knees, I guess after the 180kg I should have realise it wasn't going to happen

Leg Press
1 x 10 x 280kg
1 x 10 x 320kg
1 x 10 x 320kg
1 x 10 x 320kg

Leg Extensions 1 Leg at a time
1 x 10
1 x 10
1 x 10
1 x 10

Arnie Press
1 x 10 x 27.5kg
1 x 10 x 27.5kg
1 x 10 x 27.5kg

Cable Lateral Raises
1 x 10
1 x 10
1 x 10