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26th March, 2012

 

Legs

 

Leg Press - 10 x 180lbs, 8 x 270lbs, 8 x 360lbs, 8 x 360lbs, 8 x 360lbs

Go up to 380lbs next week.

 

Squats - 8 x 70lbs, 8x 70lbs

Go up to 80lbs.

 

Stiff Leg Deadlift – 8 x 90lbs, 6 x 130lbs, 6 x 130lbs, 6 x 130lbs

Go up to 140lbs.

 

Leg Curls - 6 x 185lbs, 6 x 185lbs

Go up to 190lbs.

 

Seated Calf Raises - 6 x 170lbs, 6 x 170lbs, 4 x 170lbs

Stay at 170lbs.

 

45 Calf Press - 10 x 180lbs, 10 x 270lbs, 10 x 360lbs

Testing out weight as never done these before, go up to 410lbs.

 

20 Min cardio on bike

Distance – 6.33 Miles

Level – 3

 

Start: 5.50am

Finish: 7.10am

Time: 1 hour 20 min

 

Notes:

Took quite long today but it was a new workout so I was unsure on what weights to use, today was a great workout and I will be quicker in future.

Awesome Workout, my legs were like jelly at the end and the stairs out of the gym were so painful to walk down them.

Feel like I have reached new level of intensity, makes me think my previous workouts were no where near this intensity.

First day of Mass Machine Workout and loving it.

 

26th March, 2012

 

What was great about my day?

 

First day of Mass Machine Workout.

AWESOME Legs workout, just felt amazing.

Getting my appetite back already after a week off.

Day off work so I can catch up on other areas of my life.

 

What about my day could I improve to make things EVEN BETTER?

 

Post more videos.

Get more advice for Skip.

Ask more questions.

Charge up camera and record next workout and post for Skip to watch.

 

What can I do to make things more enjoyable?

 

Appreciate how far I have come.

Visualise my future and where all this hard work is taking me.

 

Intensity Level

9 /10

 

Why?

New workout, a lot of energy, passion, enthusiasm and confidence.

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27th March, 2012

 

Arms

 

Barbell Curls - 10 x 30lbs, 8 x 50lbs, 7 x 70lbs, 6 x 70lbs, 6 x 70lbs

Stay at 70lbs for one more week.

 

Alt DB Curls - 10 x 27.5lbs, 8x 30lbs

Go up to 32.5lbs.

 

Hammer Curls - 9 x 27.5lbs

Go up to 30lbs.

 

Lying Tricep Press - 10 x 30lbs, 10 x 60lbs

Go up to 70lbs.

 

Tricep Press Down - 8 x 65lbs, 8 x 65lbs

Go up to 67.5lbs.

 

Overhead Extension - 8 x 55lbs, 8 x 55lbs

Go up to 60lbs.

 

DB Wrist Curls - 10 x 35lbs, 10 x 37.5lbs

Go up to 45lbs.

 

BB Wrist Curls - 8 x 60lbs

 

20 Min cardio on bike

Distance – 6.41 Miles

Level – 3

 

Start: 5.45am

Finish: 7.00am

Time: 1 hour 15 min

 

Notes:

Workout was quicker than yesterday, will get better next week. Still all quite new so I will improve on my times.

Awesome Workout, my Arms are so pumped.

My legs were in agony from yesterday especially during the cardio.

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Workout was quicker than yesterday, will get better next week. Still all quite new so I will improve on my times.

Awesome Workout, my Arms are so pumped.

My legs were in agony from yesterday especially during the cardio.

Good work there with not giving up.

 

That's what makes us all stronger

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28th March, 2012

 

Shoulders

 

DB Press - 10 x 15lbs,10 x 25lbs, 9 x 40lbs, 8 x 45lbs, 7 x 45lbs

Go up to 47.5lbs.

 

Military Press - 6 x 50lbs, 6x 50lbs, 6 x 50lbs

Stay at 50lbs.

 

DB Side Lats - 8 x 20lbs, 8 x 20lbs

Go up to 22.5lbs.

 

DB Rear Lats - 8 x 10lbs

Go up to 15lbs.

 

Shrugs - 8 x 90lbs, 8 x 90lbs

Go up to 110lbs.

 

Upright Row - 8 x 20lbs, 7 x 20lbs

Go up to 25lbs.

 

20 Min cardio on bike

Distance – 6.5 Miles

Level – 3

 

Start: 5.50am

Finish: 7.00am

Time: 1 hour

 

Notes:

Really tried hard today to put some passion into my workout, instead of concentrating on perfect form. I need to get the fire burning and show some passion in the gym.

Good workout but know I can do a lot better!!

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30th March, 2012

 

What was great about my day?

 

I experimented with doing weights before work and cardio after.

I have come to realise that if I want to achieve my goals I need to raise my standards.

 

What about my day could I improve to make things EVEN BETTER?

 

Try harder and put more effort into everything I do.

 

What can I do to make things more enjoyable?

 

Work harder, the results will make it all more enjoyable.

 

Intensity Level

7 /10

 

Why?

I am not showing enough passion, concentrating too much on perfect form and need to show my animal instinct and get the job done.

30th March, 2012

 

Back

 

Lat Pulldown - 10 x 50lbs, 10 x 85lbs, 7 x 155lbs, 7 x 155lbs, 4 x 155lbs

Go up to 160lbs.

 

Cable Row - 10 x 100lbs, 10 x 120lbs

Go up to 130lbs.

 

Bent Over Barbell Row - 10 x 50lbs, 6 x 90lbs

Go up to 100lbs.

 

Weighted hyper Extension - 8 x 25lbs, 8 x 25lbs

Go up to 45lbs.

 

Good Mornings - 8 x 30lbs, 8 x 50lbs

Go up to 60lbs.

 

Split up Cardio and Weight training

 

20 Min cardio on bike

Distance – 5.97 Miles

Level – 3

 

Weights

Start: 5.45am

Finish: 6.20am

Time: 35 mins

 

Cardio

Start: 5.30pm

Finish: 6.00pm

Time: 30 mins

 

Notes:

Loved the Back workout today but need to up my game and I feel like I keep saying this, its like I never give enough.

I split my cardio and weight training because of work and thought it would be better for my training and I actually did worse on my cardio, the fact I missed a meal and did over time at work really messed me up.

Got to turn this around and smash out an Awesome session in the morning.

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31st March, 2012

 

What was great about my day?

 

I feel great about my new workout plan and I have all my weights ready for next week as this week I had to experiment and find out what weights I will be using as some exercises are new to me.

Had a great sleep/rest and feel so much better for it.

 

What about my day could I improve to make things EVEN BETTER?

 

Use a count on all exercises I do in the gym, sometimes I look like I let the weight control me, I need to control the weight on the way up and on the way down.

 

What can I do to make things more enjoyable?

 

Work harder, the results will make it all more enjoyable.

 

Intensity Level

6 /10

 

Why?

I am not showing enough passion, concentrating too much on perfect form and need to show my animal instinct and get the job done.

 

31st March, 2012

 

Chest

 

Barbell Bench Press - 10 x 20lbs,10 x 50lbs, 8 x 90lbs, 8 x 95lbs, 7 x 100lbs

Go up to 110lbs.

 

Incline DB Press - 8 x 60lbs, 7x 60lbs

Go up to 65lbs.

 

Weighted Dips - 6 x 0lbs, 6 x 0lbs

Add weight next time.

 

Leg Lifts - 6 x 15lbs, 7 x 5lbs

Go up to 17.5lbs.

 

Cable Crunches - 8 x 57.5lbs

Go up to 72.5lbs.

 

Crunches - 8 x 25lbs

Go up to 45lbs.

 

20 Min cardio on bike

Distance – 6.78 Miles

Level – 3

 

Start: 7.00am

Finish: 8.00am

Time: 1 hour

 

Notes:

Great bench press, really enjoyed this exercise that I have not done in years. Definitely need to go up in weight and have more drive when pushing the bar up.

DB Inc Press, Can go up on this to. Good form but same as the flat bench I need to drive it up.

Dips, add weight next time, I can do these and I can get even better.

Leg lifts, new exercise and I was surprised at how the DB pulls your legs down a lot more than I thought, I can increase weight on this.

Cable Crunches, definately need more weight.

Crunches, use a 45lbs plate next time, good form just need more weight.

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2nd April, 2012

 

What was great about my day?

 

Great Leg workout.

I took positive and negatives from my workout and will use them both to help me improve in the future.

I lifted the heaviest ever on all leg exercises.

 

What about my day could I improve to make things EVEN BETTER?

 

Focus and not let myself get distracted by anything.

Show more passion.

Push myself more and realise I am stronger than I think.

 

What can I do to make things more enjoyable?

 

Enjoy the process!

Be confident.

 

Intensity Level

7 /10

 

Why?

I lifted some great weights and with good form but on all exercises I need to go up, I can lift more than I think.

 

2nd April, 2012

 

Legs

 

Leg Press - 10 x 180lbs, 8 x 270lbs, 7 x 400lbs, 7 x 410lbs, 7 x 410lbs

Go up to 450lbs next week.

 

Squats - 6 x 90lbs, 6 x 110lbs

Go up to 120lbs.

 

Stiff Leg Deadlift – 8 x 90lbs, 4 x 140lbs, 6 x 110lbs, 6 x 110lbs

Go up to 130lbs, I did 130lbs last week but when I went up today I really thought I was using my back to lift the weight and not my hamstrings. This is an exercise I need to work on to make sure I am not letting my back do the work.

 

Leg Curls - 7 x 190lbs, 7 x 190lbs

Go up to 200lbs, this felt really easy today and I felt like I blasted them out and controlled them on the way down. I need to get a video of these.

 

Seated Calf Raises - 6 x 180lbs, 5 x 180lbs, 5 x 180lbs

Go up to 190lbs.

 

45 Calf Press - 7 x 200lbs, 7 x 200lbs, 7 x 200lbs

I did this exercise one leg at a time because I was using so many plates at one time for both, go up to 230lbs.

 

20 Min cardio on bike

Distance – 6.77 Miles

Level – 3

I missed out on beating my last distance by 0.01, so close and I thought I had it in the bag. Come on step it up a notch!!

 

Start: 5.50am

Finish: 7.10am

Time: 1 hour 20 min

 

Notes:

Got annoyed half way through my workout when I saw a replay of one of our videos and it shows how bad my posture is and this put me off. I need to work on my posture more which I have been neglecting.

Workout overall was really good as I lifted the heaviest ever on all of these exercises and a lot of them I can go up on again which is AWESOME, I do need to keep an eye on my form and show more passion and confidence.

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3rd April, 2012

 

What was great about my day?

 

Beat my previous cardio session.

Awesome arms workout which has improved so much since coach gave me some pointers.

 

What about my day could I improve to make things EVEN BETTER?

 

Set my goals higher.

Support my training partner more and encourage her like she does for me.

 

What can I do to make things more enjoyable?

 

Enjoy the process!

Be confident.

 

Intensity Level

8 ½ /10

 

Why?

AWESOME workout but I need to be using heavier weights so it was challenging but I can do better.

 

3rd March, 2012

 

Arms

 

Barbell Curls - 10 x 30lbs, 10 x 50lbs, 5 x 80lbs, 5 x 80lbs, 5 x 80lbs

Such a better performance this week, really tried to put all my effort into lifting the weight and controlling it on the way down. Needed my spotter just to help me on the last one of each set.

Get 6 reps and go up, the barbells go up by 10lbs so when I get 6 reps of 80lbs I will be able to get 4 reps of 90lbs.

 

Alt DB Curls - 7 x 35lbs, 7x 35lbs

Go up to 37.5lbs, found this awesome today, I really concentrated on each arm individually and making the bicep do all the work. I need to go up and challenge myself more.

 

Hammer Curls - 8 x 32.5lbs

Go up to 35lbs, I did great on this exercise too but didn’t get the weight right because I can lift more than I thought.

 

Lying Tricep Press - 10 x 30lbs, 9 x 60lbs

Go up to 70lbs, I was doing this exercise wrong last week and with the help of my coach I tried it again at the same weight and I smashed 9 reps out. I can definitely go heavier.

 

Tricep Press Down - 6 x 67.5lbs, 7 x 67.5lbs

Go up to 70lbs, I stopped at 6 reps on first set when I could have done more. I need to be going heavier.

 

Overhead Extension - 6 x 60lbs, 6 x 60lbs

Go up to 65lbs, needed the help of my spotter but its time to go up.

 

DB Wrist Curls - 8 x 45lbs, 7 x 50lbs

Go up to 55lbs, 50lbs was more challenging but can do more definitely.

 

BB Wrist Curls - 6 x 70lbs

This was super tough but I loved it as it was really working my forearms.\

 

20 Min cardio on bike

Distance – 6.95 Miles

Level – 3

Smashed my last cardio session by 1.7 and I will do even better.

 

Start: 5.45am

Finish: 6.55am

Time: 1 hour 10 min

 

Notes:

Really happy that I pushed myself to beat my cardio session from last week.

Awesome arms workout and I really enjoyed it after coach gave me some tips to be better.

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4th April, 2012

 

What was great about my day?

 

Beat my previous cardio session.

Awesome Shoulders workout.

 

What about my day could I improve to make things EVEN BETTER?

 

Set my goals higher.

Support my training partner more and encourage her like she does for me.

 

What can I do to make things more enjoyable?

 

Enjoy the process!

Be confident.

 

Intensity Level

8 /10

 

4th April, 2012

 

Shoulders

 

DB Press - 10 x 20lbs, 10 x 30lbs, 6 x 47.5lbs, 6 x 47.5lbs, 6 x 47.5lbs

Go up to 50lbs.

 

Military Press - 6 x 55lbs, 6x 55lbs, 6 x 55lbs

Stay at 60lbs.

 

DB Side Lats - 6 x 22.5lbs, 6 x 22.5lbs

Go up to 25lbs.

 

DB Rear Lats - 7 x 15lbs

Go up to 17.5lbs.

 

Shrugs - 7 x 110lbs, 7 x 110lbs

Go up to 130lbs.

 

Upright Row - 7 x 25lbs, 6 x 25lbs

Go up to 30lbs.

 

20 Min cardio on bike

Distance – 7 Miles

Level – 3

 

Start: 5.45am

Finish: 6.50am

Time: 1 hour 5 mins

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5th April, 2012

 

Back

 

Lat Pulldown - 10 x 55lbs, 10 x 85lbs, 6 x 160lbs, 6 x 160lbs, 6 x 160lbs

Go up to 162.5lbs.

 

Cable Row - 6 x 125lbs, 6 x 125lbs

Go up to 135lbs.

 

Bent Over Barbell Row - 6 x 100lbs, 6 x 100lbs

Go up to 105lbs.

 

Weighted hyper Extension - 6 x 45lbs, 6 x 55lbs

Go up to 55lbs.

 

Good Mornings - 6 x 60lbs, 6 x 60lbs

Go up to 70lbs.

 

Split up Cardio and Weight training

 

20 Min cardio on bike

Distance – 7.02 Miles

Level – 3

 

Weights

Start: 5.45am

Finish: 6.20am

Time: 35 mins

 

Cardio

Start: 5.30pm

Finish: 6.00pm

Time: 30 mins

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6th April, 2012

 

Chest

 

Barbell Bench Press - 10 x 40lbs,10 x 60lbs, 5 x 110lbs, 5 x 110lbs, 5 x 110lbs

Go up to 115lbs.

 

Incline DB Press - 5 x 65lbs, 5x 65lbs

Stay on 65lbs.

 

Weighted Dips - 4 x 10lbs, 4 x 10lbs

Stay at 10lbs.

 

Leg Lifts - 5 x 17.5lbs, 5 x 17.5lbs

Stay at 17.5lbs.

 

Cable Crunches - 6 x 72.5lbs

Go up to 80lbs.

 

Crunches - 7 x 45lbs

Go up to 55lbs.

 

20 Min cardio on bike

Distance – 7.09 Miles

Level – 3

 

Start: 7.00am

Finish: 8.00am

Time: 1 hour

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9th April, 2012

 

Legs

 

Leg Press - 10 x 180lbs, 8 x 320lbs, 4 x 450lbs, 6 x 450lbs, 6 x 450lbs

Go up to 460lbs next week, my first working set was the worst and I could not work out why, then it clicked last week I tried supporting my knees with my hands. Used my hands as support on the second and third sets and it made me feel more confident and safer about my lifts.

 

Squats - 6 x 120lbs, 6 x 120lbs

Go up to 125lbs.

 

Stiff Leg Deadlift – 10 x 90lbs, 5 x 130lbs, 5 x 130lbs, 5 x 130lbs

Stay at 130lbs.

 

Leg Curls - 6 x 200lbs, 6 x 200lbs

Go up to 205lbs.

 

Seated Calf Raises - 6 x 190lbs, 6 x 190lbs, 6 x 190lbs

Go up to 200lbs.

 

45 Calf Press - 6 x 230lbs, 6 x 230lbs, 6 x 230lbs

Go up to 250lbs.

 

20 Min cardio on bike

Distance – 7.37 Miles

Level – 3

My last cardio I achieved 7.09 so I was feeling AWESOME that I smashed it and got 7.37 today.

 

Start: 5.50am

Finish: 7.10am

Time: 1 hour 20 min

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10th April, 2012

 

Arms

 

Barbell Curls - 10 x 30lbs, 8 x 50lbs, 6 x 80lbs, 6 x 80lbs, 6 x 80lbs

Go up to 90lbs.

 

Alt DB Curls - 4 x 37.5lbs, 4x 37.5lbs

I feel now that I should have done better at these today I just didn’t prepare myself properly.

 

Hammer Curls - 6 x 35lbs

Go up to 37.5lbs, was annoyed with my last exercise that I smashed these out no problem.

 

Lying Tricep Press - 10 x 40lbs, 6 x 70lbs

Go up to 80lbs.

 

Tricep Press Down - 7 x 70lbs, 6 x 72.5lbs

Go up to 75lbs.

 

Overhead Extension - 6 x 65lbs, 6 x 65lbs

Go up to 70lbs.

 

DB Wrist Curls - 6 x 55lbs, 6 x 55lbs

Go up to 60lbs.

 

BB Wrist Curls - 5 x 80lbs

Stay at 80lbs.

 

20 Min cardio on bike

Distance – 7.29 Miles

Level – 3

I just missed yesterdays cardio distance by 0.08Miles, I gave it my all too. No excuses on Wednesday it will be beaten.

 

Start: 5.45am

Finish: 6.55am

Time: 1 hour 10 min

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11th April, 2012

 

Shoulders

 

DB Press - 10 x 25lbs, 10 x 35lbs, 6 x 50lbs, 6 x 50lbs, 6 x 50lbs

Go up to 55lbs.

 

Military Press - 5 x 60lbs, 5x 60lbs, 5 x 60lbs

Stay at 65lbs.

 

DB Side Lats - 6 x 25lbs, 6 x 25lbs

Go up to 27.5lbs.

 

DB Rear Lats - 6 x 17.5lbs

Go up to 20lbs.

 

Shrugs - 6 x 130lbs, 6 x 130lbs

Go up to 140lbs.

 

Upright Row - 6 x 30lbs, 6 x 30lbs

Go up to 35lbs.

 

20 Min cardio on bike

Distance – 7.12 Miles

Level – 3

 

Start: 5.45am

Finish: 6.50am

Time: 1 hour 5 mins

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12th April, 2012

 

Back

 

Lat Pulldown - 10 x 55lbs, 10 x 85lbs, 6 x 162.5lbs, 6 x 162.5lbs, 6 x 162.5lbs

Go up to 165lbs.

 

Cable Row - 6 x 135lbs, 6 x 135lbs

Go up to 145lbs.

 

Bent Over Barbell Row - 5 x 105lbs, 5 x 105lbs

Go up to 105lbs.

 

Weighted hyper Extension - 7 x 55lbs, 7 x 55lbs

Go up to 55lbs.

 

Good Mornings - 6 x 70lbs, 6 x 70lbs

Go up to 80lbs.

 

Split up Cardio and Weight training

 

20 Min cardio on bike

Distance – 7.20 Miles

Level – 3

 

Weights

Start: 5.45am

Finish: 6.20am

Time: 35 mins

 

Cardio

Start: 5.30pm

Finish: 6.00pm

Time: 30 mins

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13th April, 2012

 

Chest

 

Barbell Bench Press - 10 x 50lbs,10 x 70lbs, 6 x 115lbs, 6 x 115lbs, 6 x 115lbs

Go up to 120lbs.

 

Incline DB Press - 6 x 65lbs, 6x 65lbs

Stay on 70lbs.

 

Weighted Dips - 6 x 10lbs, 4 x 10lbs

Stay at 10lbs.

 

Leg Lifts - 6 x 17.5lbs, 6 x 17.5lbs

Stay at 17.5lbs.

 

Cable Crunches - 10 x 80lbs

Stay at 80lbs.

 

Crunches - 7 x 55lbs

Stay at 55lbs.

 

20 Min cardio on bike

Distance – 7.40 Miles

Level – 3

 

Start: 5.45am

Finish: 6.45am

Time: 1 hour

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16th April, 2012

 

Legs

 

Leg Press - 10 x 180lbs, 10 x 320lbs, 6 x 460lbs, 6 x 460lbs, 6 x 460lbs

Go up to 500lbs

 

Squats - 6 x 130lbs, 6 x 130lbs

Stay at 130lbs and try and go lower.

 

Stiff Leg Deadlift – 10 x 90lbs, 6 x 130lbs, 6 x 130lbs, 6 x 130lbs

Stay at 130lbs and go lower.

 

Leg Curls - 6 x 205lbs, 6 x 205lbs

Go up to 210lbs.

 

Seated Calf Raises - 5 x 200lbs, 4 x 200lbs, 4 x 200lbs

Stay at 200lbs.

 

45 Calf Press - 6 x 250lbs, 6 x 250lbs, 6 x 250lbs

Go up to 270lbs.

 

20 Min cardio on bike

Distance – 6.97 Miles

Level – 3

 

Start: 5.50am

Finish: 7.10am

Time: 1 hour 20 min

 

Notes:

Exhausted from work and just found todays workout tough, I was being positive and mentally preparing myself and I lifted ok but then the cardio is not as good. Need to be better prepared and get my distance up on cardio.

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17th April, 2012

 

Arms

 

Barbell Curls - 10 x 30lbs, 10 x 50lbs, 4 x 90lbs, 4 x 90lbs, 4 x 90lbs

Awesome using 90lbs, stay at this weight and aim for 6 reps. Really felt great using this weight, needed my spotter to assist on a couple.

 

Alt DB Curls - 5 x 37.5lbs, 5 x 37.5lbs

Stay at 37.5lbs ad get your 6 reps which I will achieve next week.

 

Hammer Curls - 6 x 37.5lbs

I smashed these out and can go up to 40lbs.

 

Lying Tricep Press - 10 x 40lbs, 5 x 80lbs

Stay on 80lbs and get another rep.

 

Tricep Press Down - 4 x 75lbs, 4 x 75lbs

Stay on 75lbs, need to concentrate on this as today I didn’t, I could have done better.

 

Overhead Extension - 4 x 70lbs, 4 x 70lbs

Stay on 70lbs.

 

DB Wrist Curls - 7 x 60lbs, 6 x 60lbs

Stay on 60lbs.

 

BB Wrist Curls - 7 x 80lbs

Stay at 80lbs.

 

20 Min cardio on bike

Distance – 7.29 Miles

Level – 3

 

Start: 5.45am

Finish: 6.45am

Time: 1 hour

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18th April, 2012

 

Shoulders

 

DB Press - 10 x 30lbs, 10 x 37.5lbs, 6 x 52.5lbs, 6 x 52.5lbs, 6 x 52.5lbs

Go up to 55lbs, felt so strong today and with my spotter behind me it just gave me extra confidence.

 

Military Press - 6 x 65lbs, 6x 65lbs, 6 x 65lbs

Move up to 70lbs, this was easier than I thought. I had just moved up on this exercise and I just powered through it.

 

DB Side Lats - 6 x 27.5lbs, 6 x 27.5lbs

Stay at 27.5lbs, I felt I was swinging these a bit and it was not a controlled movement. Control it better next time before moving up.

 

DB Rear Lats - 6 x 20lbs

Go up to 25lbs.

 

Shrugs - 6 x 140lbs, 6 x 140lbs

Go up to 150lbs.

 

Upright Row - 6 x 35lbs, 6 x 35lbs

Go up to 40lbs.

 

20 Min cardio on bike

Distance – 7.45 Miles

Level – 3

 

Start: 5.45am

Finish: 6.50am

Time: 1 hour 5 mins

 

Notes:

I did awesome on my weights today and then moved straight over to the bike to do my cardio and beat my record distance of 7.40 miles and got 7.45. I am a happy man!!

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19th April, 2012

 

Back

 

Lat Pulldown - 10 x 55lbs, 10 x 85lbs, 6 x 165lbs, 6 x 165lbs, 5 x 165lbs

Stay on 165lbs, need to pull it down further before increasing the weight.

 

Cable Row - 6 x 145lbs, 5 x 145lbs

Go up to 150lbs.

 

Bent Over Barbell Row - 5 x 105lbs, 5 x 105lbs

Stay on 105lbs and control the movement better, my head is bobbing up and down too much.

 

Weighted hyper Extension - 8 x 50lbs, 8 x 50lbs

Go up to 75lbs.

 

Good Mornings - 6 x 80lbs, 6 x 80lbs

Stay on 80lbs and go slower on the negative part of the rep.

 

20 Min cardio on bike

Distance – 7.52 Miles

Level – 3

 

Start: 5.45am

Finish: 6.50am

Time: 1 Hour 5 mins

 

Notes:

Great workout, really feeling strong but need to keep good form.

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20th April, 2012

 

Chest

 

Barbell Bench Press - 10 x 50lbs,10 x 70lbs, 5 x 120lbs, 5 x 120lbs, 5 x 120lbs

Go up to 125lbs, taking Skips advice and being aggressive!! I got 5 reps and I’m going up!

 

Incline DB Press - 5 x 70lbs, 5x 70lbs

Go up to 75lbs, keep on keeping on.

 

Weighted Dips - 6 x 10lbs, 6 x 10lbs

Go up to 15lbs, try and keep a good posture whilst performing this exercise and not slouch into it which causes pain in shoulders.

 

Leg Lifts - 8 x 17.5lbs, 7 x 17.5lbs

Go up to 20lbs.

 

Cable Crunches - 10 x 80lbs

Go up to 85lbs.

 

Crunches - 8 x 55lbs

Add another plate!

 

20 Min cardio on bike

Distance – 7.17 Miles

Level – 3

 

Start: 5.45am

Finish: 6.45am

Time: 1 hour

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23rd April, 2012

 

Legs

 

Leg Press - 10 x 180lbs, 10 x 320lbs, 4 x 500lbs, 4 x 500lbs, 4 x 500lbs

Awesome that I am using 500lbs, need to bring the weight lower and control the movement a bit better and next week get 5 reps.

 

Squats - 6 x 130lbs, 6 x 130lbs

I definitely brought the bar down lower this week and got my 6 reps but I can still work on my depth on this exercise.

 

Stiff Leg Deadlift – 10 x 90lbs, 4 x 130lbs, 6 x 130lbs, 5 x 130lbs

Keep using my back when I feel like I am struggling with the weight, this exercise I find more difficult to focus on the specific muscle to lift the weight.

 

Leg Curls - 6 x 210lbs, 6 x 210lbs

For a poor performance on last exercise I got mad and demolished these sets, really happy.

 

Seated Calf Raises - 6 x 200lbs, 6 x 200lbs, 6 x 200lbs

Go up to 210lbs.

 

45 Calf Press - 6 x 270lbs, 6 x 270lbs, 6 x 270lbs

Go up to 290lbs.

 

20 Min cardio on bike

Distance – 7.08 Miles

Level – 3

 

Start: 5.50am

Finish: 7.10am

Time: 1 hour 20 min

 

Notes:

Exhausted from work and just found todays workout tough, I was being positive and mentally preparing myself and I lifted ok but then the cardio is not as good. Need to be better prepared and get my distance up on cardio.

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