Prep for First Show 2013 with Team Demon

[Ccm644]

workouts have been lookin solid man! keep pushin HARD!!!! no worries on that decline...just keep pluggin away!

Thanks for the motivation

Honestly, I don't know how you can ride 5 miles to the gym and expect to have a killer session to begin with. As your calories and carbs get lower, your workouts are going to get more difficult. Is riding your bike the only option you have to get to the gym? If so, then I guess you have to deal with it.

If you want to continue riding to the gym, I would do this: Buy a pre-workout (if you want I can recommend a few I've had good results with), mix up a drink and take it with you. Once you get to the gym, chug it down, maybe cooldown 5-10 mins from your ride and then hit the weights.

After today i will have to ride/walk or run 5 miles to the gym or back. This is after my accident i have no motorbike and there is no point getting a car before university so i will have to ride until September 15th (only a extra 50miles cardio a week). The only annoying thing is it takes a extra hour out of your day

I think a pre-workout may be the way forward to overcome this

Thank you both

[Ccm644]

Shoulders/Calves (Heavy)

Warm up on machine shoulder press
Miltary press 3x6
40kg (88lbs) - 6 (warm up)
47.5kg (105lbs) - 5
45kg (99lbs) - 5reps x 3

Side Db Laterals 4x8
10kg (22lbs) - 8reps x 2 (last rep in last set i couldnt really count)
8kg (18lbs) - 8reps x 3

Barbell Shrugs 3x6
90kg (198lbs) - 6reps x 3

Reverse Db Flyes 2x8
Right 12kg (26lbs) Left 10kg (22lbs) at 7 (8th rep was not a full rep)
Right 12kg (26lbs) Left 8kg (18lbs) at 5 then went down to 10kg (22lbs) on right to finish reps off

Standing Calf Raises 5x8
90kg (198lbs) - 8reps x 4
95kg (209lbs) - 8reps

Military press i was aiming for 6 reps but just got half way and then left went, really could not push it out.
Shrugs i did on the smith machine may of been cheating using it.
Overall a good session considering it was a heavy shoulder day which i have not done in a long time.

Tomorrow is a day off and i am not even doing cardio

Also today was my last time i could get a lift to the gym so from now on i am going to be riding to the gym doing a workout and riding home (10 miles overall) with the great English weather i am going to get soaked

[demonwareltd]

Shoulders/Calves (Heavy)

Warm up on machine shoulder press
Miltary press 3x6
40kg (88lbs) - 6 (warm up)
47.5kg (105lbs) - 5
45kg (99lbs) - 5reps x 3

Side Db Laterals 4x8
10kg (22lbs) - 8reps x 2 (last rep in last set i couldnt really count)
8kg (18lbs) - 8reps x 3

Barbell Shrugs 3x6
90kg (198lbs) - 6reps x 3

Reverse Db Flyes 2x8
Right 12kg (26lbs) Left 10kg (22lbs) at 7 (8th rep was not a full rep)
Right 12kg (26lbs) Left 8kg (18lbs) at 5 then went down to 10kg (22lbs) on right to finish reps off

Standing Calf Raises 5x8
90kg (198lbs) - 8reps x 4
95kg (209lbs) - 8reps

Military press i was aiming for 6 reps but just got half way and then left went, really could not push it out.
Shrugs i did on the smith machine may of been cheating using it.
Overall a good session considering it was a heavy shoulder day which i have not done in a long time.

Tomorrow is a day off and i am not even doing cardio

Also today was my last time i could get a lift to the gym so from now on i am going to be riding to the gym doing a workout and riding home (10 miles overall) with the great English weather i am going to get soaked

Great work! Proud of you too for taking tomorrow off and just recharging your batteries Trust me, I know how hard it is to have a day off without any lifting or cardio. Your workout the next day though will thank you for it - guaranteed!

[Ccm644]

Thanks Demon

Today was a boring day but i could still eat lots whilst recovering . I noticed today when carrying my washing upstairs (having my arm at a right angle with wet clothes) it was making a left arm ache. What a joke that is

I did two short ab circuits at home

Interval timer 5 rounds of

Russian twist with 7.5kg kettlebell 1 minute
Decline bench sit ups 1 minute
Plank 1 minute

Later on in the day

Interval timer 3 rounds of

Heel touches 1 minute
Decline bench sit ups 1 minute
Plank 1 minute

I enjoyed training abs today but i find i dont really enjoy training them. As i didnt train them much before i feel as though my abs need alot more development..... one day i will get there

Looking forward to the next 2 sessions. Heavy chest and back

To add to my supplements i have brought controlled labs white flood white raspberry flavour.

[demonwareltd]

Thanks Demon

Today was a boring day but i could still eat lots whilst recovering . I noticed today when carrying my washing upstairs (having my arm at a right angle with wet clothes) it was making a left arm ache. What a joke that is

I did two short ab circuits at home

Interval timer 5 rounds of

Russian twist with 7.5kg kettlebell 1 minute
Decline bench sit ups 1 minute
Plank 1 minute

Later on in the day

Interval timer 3 rounds of

Heel touches 1 minute
Decline bench sit ups 1 minute
Plank 1 minute

I enjoyed training abs today but i find i dont really enjoy training them. As i didnt train them much before i feel as though my abs need alot more development..... one day i will get there

Looking forward to the next 2 sessions. Heavy chest and back

To add to my supplements i have brought controlled labs white flood white raspberry flavour.

Let us know how the White Flood treats you. Never had that flavor before, but have had others and it's a solid pre-workout.

[curjo]

Subbed. Looking forward to following along. Keep killin it, the arm will come around eventually although the feeling your getting may not. Tore up my ankle really bad 14 years ago and still feel it most days. The bodies a weird thing.

[Ccm644]

Got up earlier today to head to the gym whilst eating my breakfast the weather man said warning heavy rain when i left it was heavy

5 mile ride to the gym 24.30minutes

Had a little break and protein shake (which i didnt have at breakfast)

Weight - 65.6 (145lbs)

Chest/triceps (heavy)

Bench press 3x5
Warm up 60kg (132lbs) - 7x2
75kg (165lbs) - 5

80kg (176lbs) - 5

75kg (165lbs) - 5

Incline DB press 3x6
28kg (62lbs) - 6
Left 28kg (62lbs) Right 32 (71lbs) - 6 x 2

Db flys 2x8
Left 12kg (26lbs) right 14kg (31lbs) - 8 x 2

Close grip bp 3x6
55kg (121lbs) - 6
50kg (110lbs) - 6 x 2

Weighted dips 2x6
Bodyweight + 15kg (33lbs) - 5 x 2

Straight bar tricep extensions 2x10
30kg (662lbs) - 10
35kg (77lbs) - 10
40kg (88lbs) - 9

Cable crunch
70 - 11
70 - 8
60 - 15
60 - 13

Leg raise
10 x 3

5 mile ride home 25 minutes

I think this is the best session i have had since starting my log, felt good
I could have kept to 55kg on close grip bench press but the form was very bad so would rather lower it and also dips i couldnt get past the halfway point of rep 6

Tomorrow is back day looking forward to that

[Ccm644]

Let us know how the White Flood treats you. Never had that flavor before, but have had others and it's a solid pre-workout.

I was going to go for another flavour but alot of uk stockist was out of stock so had the choice of white raspberry or fruit punch
Il let you know

Subbed. Looking forward to following along. Keep killin it, the arm will come around eventually although the feeling your getting may not. Tore up my ankle really bad 14 years ago and still feel it most days. The bodies a weird thing.

Thanks for the input
The body is weird but clever

[Ccm644]

5 mile ride to the gym done in 21.25 minutes (was pretty impressed with that)

Had a rest and a protein shake

Back (Heavy)
Deadlifts 4x5
Warm up - 60kg (132lbs) - 9 x 2
110kg (243lbs) - 5 x 4

Pullups 3x8
Bodyweight - 8 x 2
Bodyweight + 5kg (11lbs) - 8

DB rows 3x8
Left - 28kg (62lbs) - 8
Right - 34kg (75lbs) - 8
Left - 30kg (66bs) - 8
Right - 36kg (79lbs) - 8
Left - 30kg (66lbs) - 8
Right - 34kg (75lbs) - 8

Lat pulldown
90kg (198lbs) - 6
97.5 (215lbs) - 6 x 2

Was pleased with the deadlift weight left hand held up well, form was not amazing which is a little shame but all to come back in time .

That was my session for today but i was going to do another session so i had a diet coke and a little rest and hit my arms

Arms (Hypertrophy)
1 arm cable extensions 4x12
Left 10kg - 12 x 2
Right 15kg - 12 x 2
Left 12.5kg - 11
Right 17.5kg - 9

Bent over rope extensions 3x12
50kg - 12
55kg - 12 x 2

V bar extensions 3x10
40kg - 10 x 2
45kg - 10

Incline Db Curls 2x10
Left 8kg - 10
Right 12kg - 10
Left 10kg - 10
Right 12kg - 10

Barbell curls 3x10
22.5kg - 10 x 2
22.5kg - 9

Reverse ez bar curls 2x12
20kg - 12 x 2


Then i had a windy boring tiring ride home 5 miles 28mins

Overall a good day, my arm does not like curl work, by the end of it i had never seen so many veins in my left arm ha

Now the rest of the day to rest and eat

[Ccm644]

Was going to be a carb up day today but giving that a miss this week

Now having new amount of micros, they being
220 protein
152 carbs
61 fat

I still can have my oats and blueberries (mmmm) which is a bonus

[Ccm644]

going out for the day today
so i am cooking up food for the day..... all cooked and the food was just cooling for a few minutes

when

my nan eats some of it
then eat some more of it
Then my mum went to eat some


untill i had a moan at then because I had measured it all out

[demonwareltd]

going out for the day today
so i am cooking up food for the day..... all cooked just cooling for a few minutes

when

my nan has some
then some more
my mum went to


untill i had a moan

No idea what that last part of your post means but good for u for cooking up all your meals!

[Ccm644]

No idea what that last part of your post means but good for u for cooking up all your meals!

Hope you do now

[Ccm644]

5 miles to the gym (21 minutes ) have fixed my decent bike now that maybe the reason
Got to a empty gym, put on my music had some one scoop of white flood with 200ml water, wow that was strong i will use a little more water, taste is different but is not horrible mixed well and i did seem to have overall more energy

Weight is a new low - 65.2kg

Chest (Hypertrophy)
Flat DB press 3x10
Warm up - 14kg (31lbs) - 15
Left 28kg (62lbs) Right 32kg (71lbs) - 10 x 2
Left 28kg (62lbs) Right 30kg (66lbs) - 9

Decline DB press 3x10
Left 24kg (53lbs) Right 26kg (57lbs) - 10
both 26kg (57lbs) - 10 x 2

Cable crossover low 2x12
12.5kg (28lbs) - 12 x 2

Cable crossover high 2x12
20kg (44lbs) - 12 x 2

Flat DB flys 2x12
14kg (31lbs) - 11
Left 12kg (26lbs) Right 14kg (31lbs) - 12

Db Pullover 2x10
30kg (66lbs) - 10 x 2

Decline sit ups
35
holding 10kg plate - 21 x 3

Leg raisie
15 x 3

Cable crunch
60 - 15 x 3


5 miles home (25 minutes )

Good session today, i enjoyed it and am starting to up the weight
I was meant to do decline barbell but as im short and weak i need a spot to get it off as the gym was empty i had to do decline DB's

Been two weeks today and have to say loving every minute of the training and diet, team demon has been amazing with emails and feedback, really helping me along the way
Thanks

[Ccm644]

5 mile ride to the gym (19.30 minutes) that was quick maybe as i was trying to keep up with a cyclist on a road bike my legs were dead after

Back/biceps

Wide grip pulldown
45 kg - 15 (100lbs)
87.5 kg - 12 x 3 (193lbs)

Barbell row underhand grip
40kg - 10 (88lbs)
42,5 - 10 x 2 (94lbs)

Straight bar pulldown
47,5kg - 10 (105lbs)
52.5kg - 10 x 2 (116lbs)

1-arm seated cable row
Left arm 42.5kg - 12 (94lbs)
Right arm 45kg - 12 (100lbs)
Left arm 45kg - 12 (100lbs)
Right arm 52.5kg - 12 (115lbs)

Incline db curls 2x10
Left arm 10 kg (22lbs) Right arm 14kg (31lbs) both at 10 x 2

Barbell curls 3x10
22.5kg - 10 x 3 (50lbs)

reverse ez bar curls 2x10
22.5kg - 10 x 2 (50lbs)

5 miles home 23.45 minutes

I had white flood again today with some more water 220ml still strong but i felt it gave me a kick, am really enjoying every session i have at the gym lately especially as it gets me out doing something.
I am pleased with my progress from last time i did this session and looking forward to alot more progress



As i was not happy with my deadlift form i watched a few clips to refresh my memory and had a practice today at 70kg (154lbs) at 4x10
Here is a clip if you want to see



I thought it was fine any opinions please tell me

Thanks

[demonwareltd]

Glad to hear u are improving on your lifts while hitting a new low bodyweight. Keep up the great work!

[Ccm644]

Thanks Demon

5 mile cycle to the gym (21.30 minutes)

Sholders

Db press 3x10
26kg - 10 (49lbs)
26kg - 9 (49lbs)
26kg - 6 that was it for my left arm it just went

Db shrugs 3x12
Left 32kg (62lbs) Right 38kg - 12 reps (66lbs)
Left 34kg (62lbs) Right 38kg - 12 reps (71lbs)
Left 34kg (62lbs) Right 38kg - 12 reps (71lbs)

Shoulder press machine
90kg - 10 x 3 (lbs)

Side cable flyes 3x10
Left 10kg (22lbs) Right 12.5kg - 10 reps (28lbs)
Left 10kg (22lbs) Right 12.5kg - 10 reps (28lbs)
Left 10kg (22lbs) Right 12.5kg - 10 reps (28lbs)

Reverse db flyes 3x10
8kg (13lbs) - 12 x 2
10kg (22lbs) - 10 x 2

Standing Calf raises 5x12
90kg - 12 reps (198lbs)

Seated calf raises 2x12
60kg - 12 reps (132lbs) x 2

ABS

Decline crunch holding 10kg
28reps x 3

Cable crunch
50 - 25reps x 3

Decline olblique crunch holding 10kg
10 reps each side x 3

5 mile cycle to the gym (24 minutes)


My food today was a little higher on protein and less fat, will be back to the same tomorrow. With my diet i feel im getting hunger feelings sometimes but that is just boredom i bet

Todays food



203p / 138c / 51f from my fitness pal


Good workout today had someone lift my left dumbell up for db press as lfting and twisting from my knee kills me
abs felt good afterwards and i didnt want to cycle back

Tomorrow is HIIT but i dont want a day out to be honest

[Ccm644]

HIIT today

Went down the local field where there is a football pitch

i jogged around it 2 times walked once then started my HIIT

I did 20 seconds intervals with 1 minute walk 8 times

wow this was hard and painful

[demonwareltd]

HIIT today

Went down the local field where there is a football pitch

i jogged around it 2 times walked once then started my HIIT

I did 20 seconds intervals with 1 minute walk 8 times

wow this was hard and painful

Great job on pushing this Dean HIIT does suck. It hurts. It's painful, no question about it. Impressed you gutted it out for 8 intervals. I have a hard time pushing myself past 6 of them. I would tell you they get easier each time, but that's not really true Maybe a bit less sore the following days.

[Rypt1]

Great job on HIIT. Keep pushing hard!

[Ccm644]

Great job on pushing this Dean HIIT does suck. It hurts. It's painful, no question about it. Impressed you gutted it out for 8 intervals. I have a hard time pushing myself past 6 of them. I would tell you they get easier each time, but that's not really true Maybe a bit less sore the following days.

Great job on HIIT. Keep pushing hard!

Thanks guys, great to get motivation


HIIT i used to do on a treadmill at 20km then jog at 10km but today's HIIT was soo much harder. I would of loved to stop and normally i love training

I played 2 hours of golf tonight (properly 30 minutes golf 90 minutes finding the balls)

[Ccm644]

Weight today - 64.6kg (142.5lbs) (my start weight was 65.5kg i cant edit my first post)

Shocker
I have never been this low 65.1kg was my lowest i had ever been i June 2011

5 mile ride to gym - 22 minutes

Had my white flood with 250ml water still tastes strong but i think il stick to that amount of water

Barbell Bench press
60kg - 8 x 2 (132lbs)
80kg - 5 (176lbs)
80kg - 5 (i had help on the last rep right) (176lbs)
77.5kg - 5 x 2 (171lbs)

Incline DB press
30kg - 8 (66lbs)
30kg - 6 (66lbs)
Right 28kg Left 26kg - 10 (62lbs) and (57lbs)

DB Flys
Left 14kg right 16kg - 10 x 2 (31lbs) and (35lbs)

1-arm cable extensions
Left 10kg - 15 x 2 (22lbs)
Right 20kg - 12 (44lbs)

Bent over rope extensions
50kg - 12 (110lbs)
60kg - 9 (132lbs)
55kg - 12 (121lbs)

V bar pulldown
45kg - 10 (99lbs)
47.5kg - 10 x 2 (105lbs)

Dips 1 set of 10


5 mile ride home - 24 minutes

Well today i wanted to be like some of you crazy people with 4 and 5 am dedication so i got up at 5.30am eat my oats and headed to the gym at 6.05am i felt dead but it was amazing waking up by riding in the fresh air
Had a good session and road back home for 8am to see my sister off as it is her first day at senior school

I am glad with todays session bench press is always a struggle after 4 reps but i get 1 more out after time

Triceps went well today which was good i really enjoy training them for some reason

Tomorrow is killer leg day

[Ccm644]

Woke up today with my legs very stiff and it was a leg day so not a great start to the day

5 mile ride to gym - 22 minutes

Legs

Air squats and stretching out my left adductor as it was hurting

Squat 4x6
Warms up 60kg (132lbs) - 10reps x2
100kg (220lbs) - 6reps x 4

Leg press 3x6
185kg (408lbs) - 6
195kg (430lbs) - 6
200kg (441lbs) - 6 x 2

Sldls 3x6
100kg (220lbs) - 6reps x 3

Lunges 2x6
Did them on my right but left was hurting so missed it out

Legs was a ok workout i would like to get heavier on my squats but was pleased with my leg press.

Arms

Alternative Db Hammer Curls 2x6
Left 14kg (31lbs) Right 18kg (40lbs) - 6
Left 14kg (31lbs) Right 20kg (44lbs) - 6

Spider Curls 3x8
20kg (44lbs) - 8
22.5kg (50lbs) - 8 x 2

Close grip bp 3x6
50kg (110lbs) - 6
60kg (132lbs) - 6 reps x 2

Weighted dips 2x6
body weight plus 20kg (44lbs) - 6reps x 2
body weight plus 20kg (44lbs) - 4reps

Straight bar tricep extensions 2x10
40kg (88lbs) - 10reps x 2

Arms went well, my left couldnt handle spider curls and tricep extensions very well. But it did hold up well for close grip bench and dips i was very happy with being able to add 20kg

Leg raises - 15, 13, 13
Plank - 70 seconds x 3

That was it i was dead time to go home

5 mile ride home - 26 minutes

Overall a long session pleased with some bits but overall i wasnt that happy, a day off tomorrow may do some ab work but otherwise get rest for Saturday

[Ccm644]

Bike rides
47 miles - 3 hours 49 minutes = average 4.8 minutes per mile

1 session as HIIT running

[Ccm644]

5 miles to the gym (22 minutes ) it was really foggy so got a bit dam

Weight - 66kg - this annoyed me as it fluctuates alot but it gave me some motivation to beat the weights i used last time and get on with it

Chest (Hypertrophy)
Flat DB press 3x10
Warm up - 14kg (31lbs) - 15
Left 28kg (62lbs) Right 32kg (71lbs) - 10
Left 30kg (66lbs) Right 32kg (71lbs) - 10reps, 6reps, 5 reps

Decline DB press 3x10
Left 28kg (62lbs) - 10reps x 3

Cable crossover low 2x12
12.5kg (28lbs) - 12 x 2

Cable crossover high 2x12
22.5kg (50lbs) - 12 x 2

Flat DB flys 2x12
14kg (31lbs) - 12 x 2

Db Pullover 2x10
32kg (71lbs) - 10 x 2

Decline barbell press
50kg (110lbs) - 10 x 3

Decline sit ups holding 10kg plate
30x 3

Cable crunch
60 - 20, 16, 15

5 miles home (23 minutes )

Good session today, i always enjoying working my chest
I was meant to do decline barbell but as im short and weak i need a spot to get it off as the gym was empty i had to do decline DB's again and did a little bit of decline barbell at the end

Been three weeks since i have started, diet is going well, training i think is going well and its enjoyable. This week i have not been sleeping great so hopefully i can improve that this week.

Thanks for the comments

[demonwareltd]

Dean, I think you should share what your plans are going forward. You know, for your followers

[Ccm644]

After speaking to my trainer and seeking advice i now have a plan for my first bodybuilding competition.

In the end of April there is a NABBA competition which i am going to put my name down and compete. I am looking to compete in First timers and novice (not 100% sure if i can do both yet)*
This would mean i will be contest prepping in January around the start. This suits me as i can still have a nice christmas without too much worry.

My plan from the 18th September is to go on a slow controlled bulk for a few months, this will be interesting as i have no knowledge in bulking and have never done a proper bulk. I am looking very forward to this to learn and to gain whilst staying healthy

Overall i really cant wait to achieve something in bodybuilding even if its to come first or last i would of achieved something for myself.

There are going to be very many obstacles in my way on this journey but with the right mind set i believe i can over come them.*
they are:
**
I am starting university this month living in halls and having a student life (i dont drink so no sweat there )
At university the big problem is my breakfast and dinner are catered for (this being included in the rip off price) my plan is to discuss the types of food offered with my trainer and no doubt work around this.
When it becomes prep time i will have the knowledge of the food on offer so would be able to set realistic plans. I also have the access to a microwave and toaster.
Next would be trying to have a social life but not letting it affect my aims of bodybuilding (going out for meals)

So overall*

Lets get some work done to compete in April


Any comments along the way will be greatly appreciated!! *

[Ccm644]

Cycle to gym (22 mins)

Today at the gym was meant to be legs hypertrophy but having the feeling like i had pulled a muscle i decided to stretch it out for a good amount of time. Trying to warm up i still felt it so moved on to shoulders and calves

Shoulder press machine 15x2 weigh on number 7 (who knows what it is)

Miltary*press 3x 6
40kg - 6 (88lbs)
47.5kg - 5x2 (105lbs)
45kg - 6x2 (99lbs)

side db laterals 4x8
10kg - 8, 7, 7 (22lbs)
8kg - 8 (18lbs)

barbell shrugs 3x6
100kg - 6 (220lbs)
110kg - 6x2 (243lbs)

reverse db flys *2x8
10kg - 8 (22lbs)
8kg - 8x3 (18lbs)

standing calf raises 5x8
95kg - 8x2 (209lbs)
100kg - 8x3 (220lbs)

Shoulder press machine
weight on 15 doing 2 sets of 6 reps

5 mile ride home (23.5 mins)

Today i felt very weak but then i started to feel stronger when i started training. Glad to have lifting heavier weights than before on some exercises.

[demonwareltd]

After speaking to my trainer and seeking advice i now have a plan for my first bodybuilding competition.

In the end of April there is a NABBA competition which i am going to put my name down and compete. I am looking to compete in First timers and novice (not 100% sure if i can do both yet)*
This would mean i will be contest prepping in January around the start. This suits me as i can still have a nice christmas without too much worry.

My plan from the 18th September is to go on a slow controlled bulk for a few months, this will be interesting as i have no knowledge in bulking and have never done a proper bulk. I am looking very forward to this to learn and to gain whilst staying healthy

Overall i really cant wait to achieve something in bodybuilding even if its to come first or last i would of achieved something for myself.

There are going to be very many obstacles in my way on this journey but with the right mind set i believe i can over come them.*
they are:
**
I am starting university this month living in halls and having a student life (i dont drink so no sweat there )
At university the big problem is my breakfast and dinner are catered for (this being included in the rip off price) my plan is to discuss the types of food offered with my trainer and no doubt work around this.
When it becomes prep time i will have the knowledge of the food on offer so would be able to set realistic plans. I also have the access to a microwave and toaster.
Next would be trying to have a social life but not letting it affect my aims of bodybuilding (going out for meals)

So overall*

Lets get some work done to compete in April


Any comments along the way will be greatly appreciated!! *

I just want to commend you on the your decision to seriously pursue bodybuilding, especially while making the transition to college life. I'm sure anybody here who has been to college can recognize the amount of work and dedication it will take on your part to succeed and I no doubt believe you will. You have shown great maturity and dedication in our work the last couple months and am excited to help you reach your goal.

You will most definitely find that the act of stepping onto the bodybuilding stage, looking your best you ever have is truly an empowering experience. The feeling afterwards that you can do anything you want, will translate to other areas of your life and will empower you to achieve great things!

Not just saying this as your coach, but this is a true, no BS evaluation

[Ccm644]

I now have a new cycle route and new gym for one week

4.3 miles taking 22 minutes

This new route is busy and has a few main round about's so safety first time second


Legs (Hypertrophy)

Leg press warm up
40kg (88lbs) - 12
60kg (132lbs) - 12

Leg extensions 3x15 each leg
50kg (110lbs) - 15 x 2
55kg (121lbs) - 15

Leg curls 3x15
47.5kg (105lbs) - 15 x 2
52.5kg (116lbs) - 15

Barbell lunges 2x10
40kg (88lbs) - 10reps x 2

single leg leg press 4x12
55kg (121lbs) - 12reps x 2
60kg (132lbs) - 12reps x 2

leg press
100kg (220lbs) - 10
140kg (309lbs) - 10

3 rounds of
1 minute plank
45 seconds side plank
45 seconds other side
25 second rest then repeat

Medicine ball twist
6kg - 30reps x 3

V sit up with 5 kg weight above head
15, 13, 15


Ride home with some diversion think it was about 5 miles but dint time as stopped to get some food for dinner

Good session today was totally different leg machine equipment to my last gym, rest day tomorrow but i may head to the gym as i have nothing to do at all which sucks.