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Monday 29th July 2013

Shoulders & Triceps

Smith Machine Military Press: 30/12, 40/10, 75/8,4 - Go up to 80lbs
Lateral Raise: 10/10, 17/10,6 - Go up to 20lbs
Low Pulley Raise: 10/9.5,4.5 -...

Friday 26th July 2013

Back

DB Pullover: 35/10 55/10, 80/6,2 - Stay on 80lbs
Close Grip Pulldown: 85/10, 140/4 - Go to 130lbslbs
One Arm Row Machine: 90/10, 140/10, 190/8,6 - Stay on 190lbs...

Wednesday 24th July 2013

Cardio
16 Minutes - Run
Distance 1.73
Incline 0

Thursday 25th July 2013

Chest & Biceps

Tuesday 23rd July 2013

Legs
Leg Extension: 70/15, 100/10, 145/11,4 - Go up to 150lbs
Leg Press: 180/12, 250/10, 320/8,4 - Stay on 320lbs
DB Squat: 35/10, 60/8 - Stay on 60lbs
Hamstring Curl:...

Monday 22nd July 2013

Shoulders & Triceps

Smith Machine Military Press: 30/12, 40/10, 70/10,3 - Go up to 75lbs
Lateral Raise: 10/10, 15/10,3 - Go up to 17lbs, great form on this weight now...

Friday 12th July 2013

Back

DB Pullover: 35/10 55/10, 80/8,3 - Stay on 80lbs
Close Grip Pulldown: 85/10, 140/11,3 - Stay on 140lbs
One Arm Row: 40/10, 60/10, 5, 4 - Stay on 60lbs
Wide Row:...

Thursday 11th July 2013

Chest & Biceps

Flat BB Press: 0/12, 50/10, 80/12,5 - Go up to 85lbs
Incline BB Press: 50/8, 75/6 - Stay on 75lbs
DB Flyes: 25/10, 37/10,3 - GO up to 40lbs...

Wednesday 10th July 2013

Cardio

16 Minute High Intensity Run
Distance: 1.8 Miles
Incline 0

Missed a couple of meals due to work today so I was exhausted when I got home really wanted a nap...

Tuesday 9th July 2013

Legs

Leg Extension: 70/15, 100/10, 140/13,6 - Go up to 145lbs
Leg Press: 180/10, 250/10, 310/12,4 - Go up to 320lbs
Squat: 40/10, 80/12,4 - Go up to 85lbs
Hamstring...

Monday night we visited a few friends which we haven't seen in a long time and we took some healthy snacks along to keep us on the right track but they had different plans, they were ready to head...

Monday 8th July 2013

Shoulders & Triceps

DB Shoulder Press: 35/12, 40/8, 47/10,5 - Go up to 50lbs
Lateral Raise: 12/10, 22/8,3 - Stay on 22lbs, form could be better - do this before increasing...

Sunday 7th July 2013

Cardio

16 Minute High Intensity Run
Distance 1.81 Miles
0% Incline

Nutrition
Meal 1

Saturday 6th July 2013

Cardio
0% Incline
16 Minutes
Distance 1.91 Miles

Nutrition
Meal 1
1 Cup Oats – Cal 130, P 5, C 22, F 2.5

Friday 28th June 2013

Back

DB Pullover: 35/10 55/8, 75/11.5,3 - Go up to 80lbs
Close Grip Pulldown: 85/12, 140/8.5, 3.5, 2 - Stay on 140lbs
One Arm Row: 40/12, 60/7,4 - Stay on 60lbs
Wide...

Tuesday 3rd July 2013

Chest & Biceps

Flat BB Press: 0/12, 60/10, 70/10,8 - I ususually use the decline but it was broken so I used the flat with same weight and really struggled so dropped the...

Tuesday 1st July 2013

Legs
Leg Extension: 70/15, 100/10, 135/12,6,4 - Go up to 140lbs
Leg Press: 180/12, 250/10, 300/12,5,3 - Go up to 310lbs
Squat: 40/10, 65/12,7,5 - Go up to 70lbs
Hamstring...

Tuesday 25th June

Shoulders & Triceps

DB Shoulder Press: 35/10, 40/8, 52/3, had such a tight shoulder I couldn't lift at all.
Lateral Raise: 12/10, 22/8,4
Low Pulley Raise: 15/6
Reverse...

Thursday 27th June 2013

Back

DB Pullover: 45/12, 75/6 - Stay on 75lbs, this was the last exercise rather than the first so was pretty tough.
Close Grip Pulldown: 85/10, 130/12,4 - GO up to...

Wednesday 26th June 2013

Chest & Biceps

Decline BB Press: 0/12, 60/10, 105/9,4 - Go up to 110lbs, awesome workout got myself mentally prepared and knew I was going to lift this
Incline BB...

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