Sunday 25th May - Cardio

Running: 4.5 miles in 35 minutes

Going to make a concerted effort to shed some fat over the next 4-5 weeks, as I've been incredibly slack as far as diet's concerned lately. Down to around 1800-1900kCal. I reckon I can lean up pretty well in that time as I'm not in too bad a state now anyway.

Pretty much the longest run I've done since moving to London yesterday. Not too bad considering, although I used to run 10k in about 32 minutes which makes it look pretty shocking

Gotta start somewhere. You also picked a pretty warm day for it

Sweaty work. Had to go topless

Heh, nice. Through the common was it?

Around and through, yeah. Didn't hear any whistles but had my headphones in

Only way I could travel 4.5 miles mate is with some kind of transportation

Monday 25th May - Chest & Biceps

Movements: (90s rest between sets)
30° incline DB press (3-1-X-0): 34kg x 12 / 40kg x 11 / 42kg x 8 / 42kg x 7 + 3 / 34kg x 10
15° incline smith press(3-1-X-0): +60kg x 12 / +70kg x 10 / +80kg x 8 / +80kg x 8 / + 90kg x 6
Wide grip dip (3-1-X-0): BW x 12 / +25kg x 10 / +30kg x 8 / +30kg x 6 / BW x 10
15° incline fly(4-1-X-0): 24kg x 10 / 26kg x 10 / 28kg x 8 / 28kg x 8
FST pec deck (3-1-X-0): 45kg x 10 (x7)

45° incline DB curl (3-0-X-1): 20kg x 10 / 22kg x 8 / 22kg x 7 / 16kg x 8 - DS: 10kg x 8
DB preacher (2-1-X-1): 16kg x 12 / 18kg x 8 / 18kg x 8
FST laying cable curl (3-1-X-1): 22.5kg x 10 (x7)

PWO cardio: x-trainer: 20 minutes @ 150-160bpm

Notes:

Got up reasonably early to bust out this session today. 42kg x 8 is a PB for inclilines, and +30kg x 8 is for dips as well, so strength is still going in the right direction. Spent most of the day on my feet and in the sun so feeling nicely fatigued tonight. Expect legs tomorrow will be a bit weaker than usual but will find out in the morning

20 sets for chest.... you're a machine!

lol...not all working though

Tuesday 16th May - Legs

Movements: (90s rest between sets)


Front squat (3-1-X-1): 60kg x 10 / 100kg x 6 / 110kg x 6 / 115kg x 5 / 115kg x 5 / 115kg x 5 / 100kg x 6
Leg extension (2-1-X-1): 90kg x 8 / 92.5kg x 8 / 95kg x 8 / 97.5kg x 5 - d/s: 45kg x 7

RDL (3-1-X-1): 120kg x 5 / 140kg x 5 / 150kg x 5 / 160kg x 5 / 165kg x 5 / 170kg x 5
Leg curl (2-1-X-1): 70kg x 10 / 70kg x 8 / 75kg x 7 / 75kg x 7 - d/s: 35kg x 6

Seated calf raise (3-0-X-1): +60kg x 10 / +62.5kg x 10 / +62.5kg x 10 / +62.5kg x 10

PWO cardio: x-trainer: 20 minutes @ 150bpm

Notes:

Good strong session yesterday morning, quite surprised in fact.

Changed my warm ups for RDLs and dropped the platform. They definitely felt better this way and was pleased to hit 170x5 with a little more in the tank.

Legs are feeling pretty shot today!

Thursday 28th May - Back & Tricpes

Movements: (90s rest between sets)
Deadlift (1-1-X-0): 140kg x 5 / 200kg x 5 / 200kg x 5 / 200kg x 5 / 200kg x 5 / 200kg x 4 / 160kg x 5
DB row (3-1-X-1): 44kg x 12 / 48kg x 10 / 50kg x 8 / 50kg x 8 / 50kg x 7
Wide grip chin (3-1-X-0): BW x 12 / +5kg x 10 / +10kg x 6 / +10kg x 6 / BW x 10
Chest supported t-bar row (3-1-X-0): +60kg x 10 / +70kg x 8 / +75kg x 7 / +75kg x 6
FST cable row (3-1-X-0): 35kg x 10 (x7)

CGBP (3-1-X-0): 60kg x 10 / 80kg x 10 / 90kg x 8 / 95kg x 6 / 100kg x 5 / 60kg x 10
Dip (3-1-X-0): BW x 12 / +25kg x 8 / +30kg x 6 / +30kg x 6 / BW x 10

Notes:

Bit of a late one tonight as I didn't get out of work until 8. Felt like I was going through the motions after the deads but was actually a really strong session. No time for cardio though.

Very good work, for "going through the motions..."

Isn't amazing how sessions that start poorly can suddenly become great fun.....must be the body waking up.

Anyway Ollie, you still working stupid hours whilst your firm bullies you by threatening redundancy?

Pretty much. Feels shit as I'm always under pressure and don't feel like I can relax and enjoy it. Done 50-60 hours a week without fail for the last couple of months or so

Keeping my eyes on some other things though.

Don't kill yourself over it mate, work to live and all that...

Trying not to mate thanks. Got the day off and a 3 day weekend so life is sweet for now

Friday 23rd May - Shoulders & Arms

Movements: (90-100s rest between supersets)
A1: DB shoulder press (3-1-X-0): 24kg x 12 / 32kg x 10 / 34kg x 8 / 34kg x 7 / 24kg x 12
A2: Standing lateral raise (2-1-X-1): 16kg x 10 / 18kg x 8 / 18kg x 8 / 20kg x 6
A3: Prone raise (2-1-X-1): 10kg x 10 / 12kg x 10 / 12kg x 8 / 12kg x 8

B1: Crucifix raises (4-1-X-1): 8kg x 9 / 8kg x 8 / 8kg x 8

C1: Incline DB curl (3-1-X-0): 18kg x 10 / 20kg x 8 / 20kg x 6
C2: EZ preacher (3-0-X-1): +30kg x 10 / +30kg x 8 / +30kg x 8

D1: Rope pushdown (3-1-X-0): 40kg x 10 / 42.5kg x 8 / 42.5kg x 8
D2: Clap push-ups: 29 / 25 / 25

PWO cardio: x-trainer: 20 minutes @ 155bpm

Notes:

Today there was an intra-op transsexual in the gym. I noticed because I saw his sports bra under his t-shirt. Proper weird

Heh, good spot.

So where are you both going out for dinner tonight?

ollie wrote:Today there was an intra-op transsexual in the gym. I noticed because I saw his sports bra under his t-shirt. Proper weird

Could have been KP and mis manboobs?!

Last few sessions, all pretty sweet – strength is on the up!

Monday 1st June - Chest & Biceps

Movements: (90s rest between sets)
30° incline DB press (3-1-X-0): 34kg x 12 / 40kg x 12 / 42kg x 8 / 44kg x 6 / 34kg x 10
15° incline smith press(3-1-X-0): +60kg x 10 / +70kg x 10 / +80kg x 10 / +90kg x 6 / + 95kg x 5
Wide grip dip (3-1-X-0): BW x 12 / +25kg x 10 / +30kg x 8 / +35kg x 6 / BW x 10
15° incline fly (4-1-X-0): 24kg x 10 / 26kg x 10 / 28kg x 8 / 28kg x 8
FST pec deck (3-1-X-0): 45kg x 10 (x7)

45° incline DB curl (3-0-X-1): 20kg x 10 / 22kg x 8 / 22kg x 7 / 16kg x 8 - DS: 10kg x 8
EZ spider curl (3-1-X-1): +10kg x 10 / +10kg x 10 / +10kg x 10
FST laying cable curl (3-1-X-1): 22.5kg x 10 (x7)

PWO cardio: x-trainer: 10 minutes @ 150-160bpm


Tuesday 2nd June - Legs

Movements: (90s rest between sets)

Front squat (3-1-X-1): 60kg x 10 / 100kg x 6 / 110kg x 6 / 120kg x 5 / 120kg x 4 / 120kg x 4
Leg extension (2-1-X-1): 90kg x 8 / 92.5kg x 8 / 95kg x 8 / 97.5kg x 6 - d/s: 45kg x 7

RDL (3-1-X-1): 100kg x 5 / 150kg x 5 / 160kg x 5 / 160kg x 5 / 170kg x 5 / 170kg x 5
Leg curl (2-1-X-1): 70kg x 10 / 70kg x 8 / 75kg x 7 / 75kg x 7 - d/s: 35kg x 6

Seated calf raise (3-0-X-1): +65kg x 10 / +65kg x 10 / +65kg x 10 / +65kg x 10

PWO cardio: x-trainer: 25 minutes @ 150bpm


Thursday 4th June - Back & Tricpes

Movements: (90s rest between sets)
Deadlift (1-1-X-0): 140kg x 5 / 200kg x 5 / 205kg x 5 / 205kg x 5 / 205kg x 5 / 205kg x 3
Bent over row (3-1-X-0): 60kg x 10 / 100kg x 10 / 105kg x 8 / 110kg x 5
Wide grip chin (3-1-X-0): BW x 12 / +5kg x 10 / +10kg x 6 / +10kg x 6 / BW x 10
DB row (3-1-X-1): 46kg x 10 / 48kg x 10 / 50kg x 8 / 50kg x 8
FST cable row (3-1-X-0): 40kg x 10 (x7)

CGBP (3-1-X-0): 60kg x 10 / 80kg x 10 / 90kg x 8 / 100kg x 6 / 105kg x 5 / 60kg x 10
Rope pushdown (2-0-X-1): 42.5kg x 8 / 37.5kg x 8 / 35kg x 8 / 35kg x 8

Saturday 6th June - Shoulders & Arms

Movements: (90-100s rest between supersets)
A1: DB shoulder press (3-1-X-0): 26kg x 12 / 30kg x 10 / 32kg x 10 / 34kg x 8 / 30kg x 10
A2: Standing lateral raise (2-1-X-1): 18kg x 10 / 18kg x 9 / 18kg x 8 / 18kg x 8
A3: Prone raise (2-1-X-1): 10kg x 10 / 12kg x 9 / 12kg x 8 / 12kg x 8

B1: Crucifix raises (4-1-X-1): 8kg x 10 / 8kg x 8 / 8kg x 8

C1: Dip (3-1-X-0): BW x 15 / +30kg x 9 / +30kg x 8 / +30kg x 7 / BW x 15
C2: Hammer chin (3-0-X-1): BW x 10 / BW x 9 / BW x 8 / BW x 8

D1: Rope pushdown (3-1-X-0): 35kg x 10 / 37.5kg x 10 / 40kg x 8 / 40kg x 7
D2: Laying EZ cable curl (2-1-X-1): 30kg x 10 / 32.5kg x 10 / 35kg x 10 / 35kg x 10

PWO cardio: x-trainer: 10 minutes @ 155bpm

Notes:

Just popped in for the session I missed yesterday. Stronger than ever right now, which is good, although I'm a bit of a way off where I'd like to be in terms of condition. Just plan to do what I can now before I go away, then sort things out over July and August.

Crucifixes really hurt today, almost felt as though the pain was in the joints rather than the muscle - those things are seriously nasty!