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Re: AWS Journey.

Posted: Mon Nov 23, 2015 7:22 am
by alanwillsurvive
Day 8

Squats - 60kg x3 warmup then 65kg x12 reps x 3 sets
Front Squats - 40kg x12 reps x 2 sets
Leg Curls - 40kg x15, 40kg x15, 40kg x6 5 second pause then 40kg x2 then 30kg x 7reps
Leg Extensions - 50kg x20, 50 x20, 50 x15 pause 5 seconds then 50 x5
Calf Press - 60kg x15 x3sets

The fun part of the gym I attend is that it is three flights of stairs high. Walking up them is a pain,
walking down them after a leg session is murder :)

Felt reasonably ok today, felt a bit exhausted before I started but managed to push through it.
According to the program I'm following, it's got deadlifts on this day also.
From previous workouts I always throw them in on back day.
On to day 9 :D

Re: AWS Journey.

Posted: Mon Nov 23, 2015 3:11 pm
by kathymtns
Stairs are an awesome workout!

Re: AWS Journey.

Posted: Tue Nov 24, 2015 6:13 am
by alanwillsurvive
Day 9

Deadlifts - 100kg x5, 110kg x5, 110kg x5, 110kg x5
DB Row - 25kg x10 x3
Lat Pulldown - 50kg x15, 45kg x15, 45kg x15
Seated Row - 30kg x25 x2
BB Curl - 20kg x12 x2

My lifts compared to the other week for this day felt incredibly weak.
I think it's because I added in deadlifts on back day this time.
My program suggested having it done on Leg day, but I knew I would get better lifts in
having it on back day.


Re: AWS Journey.

Posted: Tue Nov 24, 2015 4:22 pm
by kathymtns
good job, deadlifts are tough!

Re: AWS Journey.

Posted: Thu Nov 26, 2015 6:16 am
by alanwillsurvive
Day 10 - Off Day.

Day 11 -

Seated DB Press - 17.5kg each hand x 15 reps, 20kg each hand x13 reps, x9 reps, x8 reps
DB Side Raises - 7kg each hand x15, x15, x15 then 10kg x10
Upright Rows - 23kg x15, x15, x15
B/Over rear delt raises - 7kg each hand x12, x12, x12
Front Raises - 10kg each hand x12, x12, x12, x12
Shoulder Press machine - 100 reps at 27kg

Did not do Military press today as I am doing it tomorrow for the full body Bench, Squat, M/Press workout.

Re: AWS Journey.

Posted: Mon Nov 30, 2015 5:43 am
by alanwillsurvive
Day 12
Full Body -

DB Bench Press - 60kg x 6reps x2 sets, 65kg x6 x3 sets
Squat - W/Up - 60kg x3, 80kg x1, set: 85kg x6reps x3 sets
Military Press - 40kg x8reps, 40kg x6reps, 45kg x4reps.


Re: AWS Journey.

Posted: Mon Nov 30, 2015 5:49 am
by alanwillsurvive
Day 13 - 14 Off.

Should have done some cardio or something to keep body active but was to
occupied with life in general :)

Day 15 -
DB Bench Press - 50kg x3sets x15reps
Incline DB Bench Press - 40kg x3sets x15reps
DB Flys - 12.5kg each hand x15reps x3sets
Incline Cable Flys - 2x20reps x20kg each hand, 2x20reps x15kg each hand
Cable Rope Pulldowns - 40kg x8reps superset with 20kg x 12reps x 3 sets

At the end of this weeks cycle I'm going to start adding all the cardio and HIIT workouts I was
supposed to do from the start of this journal.
I'll weigh myself at the end and decide if needed.
Started to really feel drained lately before workouts but I think it just to do with Summer starting over
here and having to drink x10 bottles of water a day haha :)

Re: AWS Journey.

Posted: Sun Dec 06, 2015 3:36 am
by alanwillsurvive
Day 15 - Day Off

Day 16 - Legs

Squats - warm up - 60kg x 1rep
set - 70kg x 12reps x 3sets
Leg Curls - set - 40kg x 15reps x 2sets
- 40kg x 7reps, couldn't complete 12 so dropped down to 30kg and completed the last 8reps
Leg Extensions set - 50kg x 20reps x 3sets
- 60kg x 20reps x 1set
Calf Press set - 100kg x 12reps x 4sets

Day 17 - Day off

Day 18 - Back/Biceps

Did not record this workout - forgot my notepad, should have lodged on my iphone but it completely slipped my mind.

Day 19 - Day off

Day 20 - Shoulders

Military Press - 40kg x10reps x 1set
45kg x7reps x 1set
45kg x6reps x 1set
Seated DB Shoulder Press - 40kg x 13reps
40kg x 10reps
45kg x 8reps

Standing DB Side Raises - 7kg each hand x 15reps x 2sets
10kg each hand x 15reps x 1set
10kg each hand x 10reps, couldn't complete so dropped to 7kg each hand, completed last 5reps
Upright Row - 25kg x 15reps
25kg x 10reps
25kg x 10reps

To be honest this week has been a crappy week so far. Not life wise just workout.
Diet is still on track.
I felt really tired and honestly could not be bothered on some days. I let some bs embarrassment idea into my thoughts and felt
uncomfortable with being a bit out of shape and really didn't want to be at the gym anymore.
Stupid really haha. I think I'm just tired from work and the extreme heat here in Australia at the moment and let the miniscule
crap bother me.
Felt like dropping the diet for a day but did not :D
Next week is a new week and will weigh my self at the start of it to see if I'm losing anything.
Guess I'll keep on trucking!

Re: AWS Journey.

Posted: Mon Dec 07, 2015 5:19 am
by alanwillsurvive
Day 20

Got home after work and crashed for a bit, planned on going to the gym a couple of hours later.
Woke up so wrecked and didn't feel I had the energy for a full body session.
Glad I went. All my lifts went really well.

Flat DB Bench - 70kg x6
70kg x6
70kg x6
70kg x6
70kg x5

Squat - 95kg x6
95kg x6
95kg x4
95kg x2

Deadlifts - 100kg x5
110kg x5
120kg x4

I felt I could have gone 130 but back starter to curve a bit so left it for next week :D

Re: AWS Journey.

Posted: Sun Dec 20, 2015 10:04 pm
by alanwillsurvive
Hey all,

Dropped of the last two weeks due to work and family commitments.
Diet was kept on check until the last 4 days.
I wouldn't say I ate unclean/bad, but I did eat a bit over my caloric intake.
At the end of the first month I weighed in at 90.5kg, dropped down from 95kg so
pretty happy about that.

Now with xmas on the way and have some time off, I'm back to it.

Re: AWS Journey.

Posted: Tue Dec 22, 2015 3:11 pm
by kathymtns
awesome weight loss. The holidays are always hard. It is nice when you get a little more time to get a workout in.