New Decade.....New Journal.

I haven't trained since early December as I had a very bad chest infection requiring two courses of antibiotics, so I'm a little down on strength and fitness.

My plan for the next month is to gradually get stronger and fitter and every session will include cardio to warm up, weights, then HIIT Cardio. I'm aiming to train full body mid week and chest/back on Saturday and Legs/Arms/Shoulders on Sunday.

As today was first day back I took it very easy:

Leg Press 100 x 10, 150 x 10, 200 x 10

Incline DB Press 20 x 15, 30 x 10, 30 x 10

HamerStrength Reverse Grip Pulldowns 80 x 10, 100 x 10, 100 x 10

Sounds like a good plan. I'll be doing midweek full body sessions but more with lighter weight and low rest for conditioning if you're ever interested?

I think I've picked up something similar with my Chest/Throat, maybe not so bad but still a pain. I feel fine apart from that as in no cold or headache.

Ankle holding up ok?

Does sound like a good plan. Good luck and all that

Pirate Porn

Still got massively inflated sex drive Rab?

Alex wrote:Sounds like a good plan. I'll be doing midweek full body sessions but more with lighter weight and low rest for conditioning if you're ever interested?

I think I've picked up something similar with my Chest/Throat, maybe not so bad but still a pain. I feel fine apart from that as in no cold or headache.

Ankle holding up ok?

Very pleased with ankle on the leg press

Thats good to hear. I may try that myself this coming week to test mine before going into Box Squats.

Friday 8 January 2010 - Legs & Chest

Legs

Leg Press

100 x 10, 150 x 10, 200 x 10

Leg Extensions

55 x 10, 55 x 10

Leg Curls

40 x 10, 60 x 10

Chest

Incline DB Press

20 x 15, 30 x 10, 30 x 10

Ischemetic Iso Chest Press (Weight Per side)

25 x 10, 40 x 9, 40 x 8

Legs are starting to come up a bit which is good.

Chest a bit down from illness?

Alex wrote:Legs are starting to come up a bit which is good.

Chest a bit down from illness?

I've pulled something in my right shoulder playing with my son yesterday in the snow, so didn't want to risk further injury, so kept it light.

Good idea and your boy is a monster.

Alex wrote:Good idea and your boy is a monster.

He lifted a 10kg plate above his head in Tesco last week!

Thats pretty impressive for his age and body weight.

Sunday 10 January 2010 - Shoulders, Back & Arms

Shoulders

Ischemtic Iso Shoulder Press - Weight Per Side

25 x 10, 40 x 10, 45 x 10, 50 x 10, 52.5 x 7 drop set: 40 x 5, 25 x 7

DB Lat raises

10 x 10, 12 x 10, 14 x 8

Back

Iso Rows

80 x 8, 100 x 8, 130 x 8, 100 x 12, 80 x 8

Arms

Super Sets

DB Curls 14 x 10 Triceps Rope 25 x 10

Hammer Curls 16 x 10 Overhead Rope Extensions 27.5 x 10

Cable Rope Curls 25 x 15 Triceps Cable Pressdown 45 x 15

Hows everything working for you just now old boy? shoulders, gammy leg and your weapon?

Rab wrote:Hows everything working for you just now old boy? shoulders, gammy leg and your weapon?

Right shoulder pulled something lat week, so a little weak.

Legs, getting there, started training them properly now.

Mangun, is loaded and ready to fire!

When we going to see a return to pushing the 50+ dbs again? I think you need to start getting regular sessions in with Alex again and posting sex pics

Rab wrote:When we going to see a return to pushing the 50+ dbs again? I think you need to start getting regular sessions in with Alex again and posting sex pics

Before I injured by shoulder and was off ill I was pushing close to 50's. The gym has now got better DB's in which are smaller, so I should be killing those babies soon all by myself.

I'd love to workout more with Alex, but due to the recession, I'm putting in crazy hours which makes it hard to marry up our tine, but hopefully come Easter, things should be better.

just do what Max Branning did! Job done!

kp1512 wrote:just got what Max Branning did! Job done!

WTF does that mean???

lol sorry got should have been do.

endies!

kp1512 wrote:lol sorry got should have been do.

endies!

Eastenders? Knob!

LOL - I knew youd say that! Max was in insurance and he sold policies to people but kept the money...until there was a claim! [do you like that way I say like its real life!]

kp1512 wrote:LOL - I knew youd say that! Max was in insurance and he sold policies to people but kept the money...until there was a claim! [do you like that way I say like its real life!]

I don't sell insurance to people - cock!

simon m wrote:

kp1512 wrote:LOL - I knew youd say that! Max was in insurance and he sold policies to people but kept the money...until there was a claim! [do you like that way I say like its real life!]

I don't sell insurance to people - ****!

I thought he just meant you were a ginger head shaven ugly twat

I disagree - dont think your ginger