Monday: Shoulders: This felt so amazing to be back
Saturday and Sunday was dipping toes back in. Today was full immersion! It feels real to see gym back in full swing.
See Tash and Eliyan back to work. No one to talk too.
Parkview ride unfasted: Warm and clear skies: Nice to make it to tomatoes and get back home after Thursday:
AND
get to see Sam again :D I was going to keep on riding. But she wanted to talk. Not as long as last week. But full of life,laughter and talking about deep subjects.
No barriers.. Day made once again... This threw the time out like last Monday:[b] 1.12hr/mins 13.5k[/b]
2.20-3.30pm gym.. Just right amount of people.. Troy landscaper was here to say Hello too.
Viking Press: 20kg x 40 40kg x 20
50kg x 12
55kg x 10
57.5kg x 10 okay
[b] 60kg 1x9
62.5kg x 6 extreme>. Only 5kg under max I think.[/b]
Pinweight Shoulder Press: Facing front in
46x20 53x15 60x10
60kg x 10 all easy.
67kgx7 failure
Back to Pad
67x12
74x10
[b] 81kgx10
+2.5kg x 8
+5kg 1x6 Impressive! Almost close to my PR... 88kg and 95kg to go for full stack[/b]
Side Laterals: 22.5kg prep
31.5kg:
1x15 on 0.... tried on 10 too hard
2/ 1x12
3/ 1x15
Rear delts on Pec: 53x20 61x15
68kg
1x15
1x15
1x15
17.5kg pre set front raises
1x15
1x15
1x15
Rear delts: 25kg like Goodlife.
1x15
1x15
1x15 at my limit.
Friday; Chest: 19th June. Finally! Favourite day returns.
3 months of not being able to be my best for Friday night. Great conversations and a Chest pump followed by that nice Square look at home and the next day. Heaven! And not rushed.
Work today.First time this year . And it was easy too. No tools. Cut hands. Finished early.
Favourite Hammer Bench
20kgx60 40kgx20
60kgx15
65kgx8
2/ 1x8
3/ 1x8 every set was really hard. No shoulder problems or right lifting different.
4/ 1x7 hard fail.
Incline Smith: 20kgx20 40kgx8 heavy at limit...2/ 1x8 3/ 1x8... light shoulder pain. Fun atmosphere in Leg room.
Incline Hammer: 40kgx15 45kgx12
50kgx12..55kg on left accident
55kgx8
57.5kgx 2 nothing.. Limit. Almost same as March.. 60kg touched once? Use to do 70kg before injury.
Squeeze Press: 27.5kg Watson.
1x15
2/ 1x15 smoother
3/ 1x12 fail
Chest Press: 82x20 96x12 103x10 103x12 110x8 hard/ no time for more
Pec Dec 89x15 103x12 103x12 110 x10... Unsure if only one set.. But same as in March.
Mum and Dad's 49th Wedding Anniversary. So could not stay any longer.
However![b] Wiped out all night from this workout. Hard to function.[/b] Plus tired from 4-5 hours sleep
Sunday 21st June First real leg session
5.30pm
Leg x usual warm ups. No knee pain/grief.
Squats Bar x 30 20kg x 20
40kgx15
50kg 1x8
52.5kg x 10 into it.
55kg x 8
57.5kg x 6 felt heavy.
60kg x 4. Not deep. Good test. 10kg more than Goodlife.
Leg Press
5x15
6x10
7 plates x9
8 plates:
1x8
1x8
1x8 same failure everytime.
Leg X 75/103
110kg x10
117x 12
124x10
131x12
138kg: 1x8 1x8 1x8.. extreme reps. Not like 20 reps normally do.
[b] Not sore Monday.. soreness Tuesday. Peaked. Still feel it on Wednesday. nothing like last time. Nice adaption[/b]
Not rating to give
Tuesday: Back: (destroyed after for 2 days.)
[b]92.2kg[/b]
[b] Chins!!! Keen to start doing again now Shoulder fine
1x18 very nice 1x16 [/b]
Close grip Pulldowns(weak)
40kgx15
45kgx11
Hi rows: 60kgx16
70kg x 9
2/ 1x9
3/ 1x9 each set extreme
Smith Shrugs: 30kg x 25
40kgx15
45kg Dante Shrugs trying to remember how they go.
1/ 1x13
2/ 1x10
3 1x10 1x3 1x2 destroyed me
Medium grip Pulldowns
77kgx15
87kgx10
1x9 hard
77kgx12
Incline Dumbbell Rows
26kg
1x12
1x13
1x15
Bent Over Rows
20kg x 15
30kg: 1x8 1x9 1x9
Underhand Laterals 70kg: 1x10 1x12 1x12
Gave up due to everything being used.
Bent over rows:
Wednesday: Hamstrings and Calves
Back is extraordinary;ly sore. 10/10. So tired. :Lay on floor not want to go. Have nap
Dragged myself to out.
Lying Leg curls:39x20 46x20 53x12 60x12
67kgx15 74kgx12 slow n smooth
81kg
1x9
1x9
1x10+ hold last rep.
1x9
[b]88kg test 1x7 max[/b]
Hack Calves: 40kgx30 60kgx20 80kgx20 100kg x16
6 plates: 1x12 1x12 1x13 hard reps to failure... Use to be so easy warm up set.
Seated Leg curls:
47x20
61x15
68x12
75x124
82kg
1x12
1x10
1x10
[b] 88kg x 7 test.
2/ 1x7
96kg 1 rep only[/b]
Seated Calf: 40kg side
1x15
1x15
1x15
1x15
1x15
[b] sore on Thursday and Friday[/b]
Friday: Chest. Quality and pain. 26th June.
Still sore Lats and Hamstrings
Smith Machine: 20kgx 60/10/10/10=90reps till burned
40kg: 1x12 actually heavy and should be warm up
2/1x12
3/ 42.5kg x 8
4/ 1x8
5/ 43.75kg x 6 out
Hammer Incline: 40kgx12 45kgx12
50kgx12
57.5kg x12 ( only 2 reps last week.)
[b] 60kg x 6 wow!! :D 2/ 1x5 this was hard. first set was smooth.][/b]
Dumbbell Pullovers: First time
26kg x 30
50kg:
1x20
1x20 perfect quality
then
1x12 fail hard.
Flat Flyes:
20kgx20-22
22kgx20
24kg: 1x18 in the zone with music
2/ 1x18
[b] Left arm felt like pulled muscle badly for rest of the night. Could not pick up or use it.. Sleep did heal though.[/b]
Chest Press
103x15
110x12
110x12
Pec dec 103x15 110kgx12 110x12.. Not count either of these set.. ie not write it down.
Had first amazing conversation with Tim since March.. Gave up a lot of information that shocked me and glad to know. I should have stayed for more.
and
so good to see Jade. Told me all about the difficulty of trying to teach kids online at school.
Great conversations like these make Friday nights always the best to look forward too.
Saturday: Abs: Extreme soreness from Chest day.. No arms can be done.
Abs at 11am morning Goodlife.
Arm.. nooo..... Went to gym picked up Barbell.. it ached.. Walked out again.
Monday: Shoulders: 29th June. Much Stronger.
Parkview ride unfasted... Not get to see Sam today( school holidays) And after being at work last week.
[b] 47 minutes Parkview:13.1km[/b]
Viking Press:40kgx20 50kgx12 55kgx12
60kg x 12
[b] 62.5kg x 10 strong
63.75kg x 9 nice!
65kg x 7 beating 5 reps last week
66.25kg x 7 solid!
67.5kg 1x6 PR!~~! or equal to before shutdown. :D Nice 5kg increase from last week.[/b]
Rear delts:
61x15
68x15
1x15
1x17
with
Side Laterals 31.5kg on 0 1x15 1x15 1x20 1x20..:D right twinges to start with.
Pinweight Back to pad: Start with higher weight warm ups.
74kgx12
81kgx12 no belt
88kg x 11
+2.5kg x 9
+5kg[b] 1x7 PR sets: extreme to start
95kg :D Full stack never done before: 1x7[/b] not the struggle I expected. WOW.. Blown away. +2.5kg test: Not move.
Rear delts with Watson:
1x23
1x25
27.5kg 1x16 in the zone.
Had loveliest long conversation with Michaela in middle of dumbbell area.. Lucky it not get busy. Not seen her in months.. Truly wonderful person to talk too. :)
Front raise: 20kg pre set
1x15
1x15
1x15
Got here 2.45 left 4.15pm I think... Goal was to leave before 4pm
Paul getting smashed at gym everyone talking to him... See at shops after and said he was over it and how I leave him alone. Said I looking great and had watched me train.
Went to Peter Alexander after and got PB shorts. Most wonderful American girl served me.. Lovely to talk too... 3 wonderful people made my day enriched.
Tuesday: Back: 30th June: Week 3 destroyed again
Venmans loop unfasted[b] 36.36 mins 3.25km.. [/b] One wallaby and see 2 people.
92.88kg
Chins: 1x20 1x16
Underhand Laterals [b] gym extremely busy... Peaked hard everything being used. So had to adapt.
60kgx20
70kgx12 max last week
75kgx8 limit..
1x9
80kg test 1x8 :) [b] 5/ 85kg 1x8 nice we close to 90kg now[/b]
Trap Bar shrugs[b] weak [/b]
40kgx20
50kgx15
55kgx12
60kgx8 limit
55kgx9
50kgx12
Medium grip Pulldowns: 77kgx20
87kg x 12
1x12
1x11
77kg +4.4kg 1x13
MTS Front rows: 60kgx15
65kg x 12
1x12
Bent over rows:
20kgx12
30kg/side still kills me
1x8
1x8
1x8
25kg 1x12.
Low rows:70kg: 1x12 easy
75kg: 1x8 heavy not smooth.
70kg 1x12
Incline Dumbbell rows: 30kg
1x10 failing
1x12
1x12 minimal rest.
Straight Arm Pulldowns:
49kg 1x16
+2.2kg 1x14
1x13
49kg 1x12 drop 42kg 1x3=15. [b] 29 working sets. Could not function for hours after.. totally destroyed.. 7/10 soreness next day[/b]
Low rows: 70kg/side
Wednesday: Hamstrings. 1st July
Back is sore but okay. No rating to give.
No cardio missed the opportunity
5pm-/6.30pm
Lying Leg curls: 39/46/54/60/67
74x12
81kg:
1x10
1x10
1x10 max
[b]88kg x 9
5/ 1x9
95kg full stack x 4 out.. got nothing[/b]
Atlantic Standing Leg curls:
41kg x15
48kg x 12
+2.3kg x10
+4.6kg 1x10
55kg x 8 heavy 1x7 right... 2nd set 1x5 r 1x4 left got nothing
Hack Calves:
40kg x 20
60kg x 25 80kgx20 100kg x 14 110kg x 14
120kgx15
1x11
1x12
140kg/ 7 plates: 40kg increase 1x12 1x12 Feeling good about these.
Seated Leg curls
75x20
82x15
89x12
96kgx8 1 rep last week
103x 1 rep test
Other seated calf due to use 40kgx20 60kgx15 70kgx12 80kgx12 still not like it
Swap to my regular
40kg
1x15
45kg
1x11
1x10
40kg x 17
[b] very sore hamstrings on Thursday afternoon.[/b]
Sunday: Y3T Legs: First since ? Jan/<March.
Extremely cold night.. RARE! 10 degree's Keep hoodie on for 3 rounds
[b]Leg Press: [/b]
5 plates: 1x20 1x20 1x15 1x5 1x5
2/ +10kg: 1x20 1x20 1x10 1x5 1x5 okay
3/ 1x20 1x20 die! 1x10 1x5 1x5 got nothing... 1x20 wide only
4/ 1x20 20 Wide 1x10 1x5 have to stand to reduce lower back pain btw sets. 1x5 1x5
5/ 1x20 1x20 1x10 5/5/5 take time determined to overcome fatigue to get 25
[b]Leg X: Warm ups no pain and easy
1/ 103x10 89x10 75x10
2/ 110x10 96x10 82kgx10
3/ 110x10 96x10 82x10
4/ 110x10 96x10 had to walk it out before> 82x10
5/ 110x10 96x10 82x10 all fine
[b]Squats:[/b] Ox20 20kgx20
1/ 30kgx12
2/ 35kg x 1x11 hard
3/ 1x10
4/ 1x12 getting hard to get depth/
5/ 1x11 count in 3's felt risk of failure.
Wednesday:Hamstrings and Calves 8/07
No cardio
[b] Back was sore but not smashed as hard as last week.. Quad soreness still very much present. Expected it to be much much worse. Still 6/10[/b]
Got new Rule 1 Chocolate Biscuit protein today. Taken months to get rid of the last awful one.
Blackcurrant: Redcon 1 : Fade out for sleep.
2 awesome deep grey and green M&M t'shirts. 2XL best colours.
5.30pm-7pm
Lying Leg curls: 39x30 46/53/60/67 non stop. 74kgx10
81kg:
1/ 1x11
2/ 1x10
88kg:
3/ 1x9
4/ 1x9
5/ 1x9
95kg:
6/ 1x6
7/ 1x6 3 reps last week.
Hack Calves: 40kgx30
60kgx20
80kgx20 inspired by music smashed out supersets minimal rest.
100kgx20
120kgx12 heavy
130kgx14
140kg felt heavier than last week.
1x9
1x10
1x10 drop 120kgx10 100kg x 10 =30
Atlantic standing leg curls: [b] forgot to write down last week. Was much stronger. Without feeling tight as today[/b]
27x10
34x10
41kg 1x12 left is an issue.
48kg x 10
+2.3kg
1x10
+4.6kg
1x8 Left 1x7 right Weak.. not feel 55kg possible.
Seated Leg curls
75kgx20
89x12
96kg:
1x8
1x8
1x8
103kgx3 one rep last week.
Seated Calf: 40kg. Not feel 45kg
1x15
1x15
1x15
1x15
1x15
Friday: 10th July: Y3T Chest: First time since return.
Never made it out for walk today. Had to go Mt Gravatt first thing. Which turned out could have been a phone call.. Took too long to eat and missed my window for walking.
[b]95.0kg tonight... A lot of water.. But still muscles haver size plus holding more glycogen.. And waist feels smaller.Looks it too[/b]
[b] Incline Smith Machine: triple drop sets][/b]
20kg x 30 30kgx12-15
1/ 35kg: 1x10 1x10 1x8 heavy fail
2/ 1x10 1x8 1x5 die
3/ 32.5kg: 1x10 1x8 drop 30kgx8
4/ 30kg: 1x10 1x10 1x8 [b] pumped as hell[/b]
[b] Incline flyes[/b]
18kg
1x12
1x12
1x12
1x12 all fine sets
[b]Flat flyes: [/b]
1x12
1x12
1x12
1x12 fail on 12th every set.
[b] Cable crossovers: [/b]
1/ 17.5kg: 1x12 1x12 1x11 failing
2/ 1x12 1x10 drop 15kg x12
3/ 15kg: 1x12 1x10 1x12
4/ 1x12 1x10 1x8
Super set with
[b] Pec Dec
89kg: 1x25
96kg: 1x14 hard
1x11 drop 89kgx4
4/ 89kgx11 hard 82kgx 7
7.15pm finish..
then shattered for rest of the night.. Struggle to go shopping at 8.20pm
Saturday: Abs and Calves fasted
Up 7.40 gym at 9.55... too late so hungry... fasted.
[b]92.3kg[/b] if trust scales here.
[b] One of those heavenly days to be here.. Reason to make this effort.[/b]
Hack calves: 40kgx30 60x20 80kgx15
100kgx15-20
110kgx12
115kg x 12
120kgx11 heavy
125kgx8 limit
120kg x 11 [b] up 20kg on last week.
Leg raises:
1x30
1x30
1x39
1x30 better than 25's last week
Pinweight: 130x20 `160x20
200kgx20 +1 1x20 +2 1x25
+3: 1x20 1x25 1x25 incredible here today...
Reverse crunches
1x35
1x30
1x35
1x35
Rollouts
1x30-35
1x35
1x35
Reverse crunch with ball
1x12 push hard for
1x10
1x10
Planks:
2.00
2.00 only 2 of. Pushed for this time … Soaked and shattered.....slightly cold and rainy out.. Yet gym way too warm
Sunday: Legs: SO much stronger!
6.00-8.00pm
Leg usuals no pain
Squats: 0x20 20kgx20
50kgx15
52.5kg x 8 with belt on.
55kgx8
57.5kgx8 deep finally progress instead of 6 reps.
[b] 60kg x 6 real nice deep reps.
62.5kg: 1x4 nice form: 5kg increase.[/b]
Squat Press:
6x12
7x10
8 plates x 8
9 plates x 8
+10kg 1x8
10 plates x8
+10kg
1x8
[b]11 plates: STRONG
1x6-7
long rest
1x7-8 amazing :D [/b]
7.30pm to 7.50pm
Leg X 75/103kg prep
110kgx15
117x12
124x12
131x15
138kg: 1x15
+2.5kg 1x15
+5kg
[b] 1x15
1x15
1x15... 2 weeks ago.. Only full stack for 3x8 max.. Now with 5kg on. AMAZING! [/b]in the zone and loving these.. Back soaked all night.. Not bring extra shirts.. Raining so warmer.
Leg room to myself mostly. Could have just kept going and going
Should have finished with Sissy Squats.
Monday: Shoulders: Huge strength improvement
[b] 48 mins 13.5km Parkview ride[/b]
[b] 93.kg.. Legs sore as is Chest and arms still.. But no rating for Quads. After heavy session. Excellent recovery.[/b]
Military Press: Barx20 10kgx22-25
15kgx12
17.5kgx10
20kg/side: 1x7 2/ 1x8 limit. But felt great :)
Viking Press: 60kgx15 65kgx12 now warm ups
[b] 70kg x 9 super strong( 6 reps PR last week)
72.5kg 1x6 heavy
73.75kg x 4 extreme to failure : 7kg increase on last week. 20kg increase in 2 weeks.[/b]
Smith Machine seated Military Press: 30kgx10 35kgx10
40kg x 10 strong and deep reps
42.5kg x8 just right
45kg test: 1x5 very extreme>> 50kg being my normal. Getting close. Not done these this well since injury August last year.
40kg x 12 back off set.. nice depth.
Side laterals:
31.5kg x 20
+10
1x10 hurts.. Back to 0
1x20
1x20
Rear delts: 68.5kg x15
+2.5kg x12
+5kg x 12
75kg x 10.. still strong and not failing.
[b]+2.5kg x 10
+5kg x 10 so many sets. Not try 81kg. Want to move on/.[/b]
Rear delts with dumbbells
26kgx15
28kg x 12
3/ 1x12 heavy
Front raise Barbell only... pre set 20kg missing.
1x15
1x16
1x20 :) really nice
extremely busy but worth being here.. Micayla got her license.. SO happy for her. Quick chat as she left.
26-30 working sets.. Pushed hard for fast paced workout.
Tuesday: Back: Bastille day.. First time back at movies(no pun)
Likely coldest day of the year for us. 12 degree's at 9am 15 degree's at Midday.[b]23 mins 1.6km[/b]
Not allow enough time for full Venman's loop. Just walked into first stream and returned. Perfect timing for The Current Wars at Victoria Point.
Wide Chins:
1x19 and hold
1x12???????? could feel got nothing.
Hi rows. Also feel weak
60kgx15
70kg x 8
2/ 1x8
3/ 1x9-10
Trap Bar Shrugs: 40kgx20
50kgx15
55kg
1x16
1x12
1x15 and hold.. 15kg/side under..=30kg which is a lot.
Underhand Laterals
70kgx15
80kgx8
85kg x 8 awesome
85kg x 8 thought about 90kg.. left arm now feels not pulling.. Like pain in biceps on Saturday.
Bent over rows: Coldest wind coming through.
20kgx12
25kgx12
30kg x 8
2/ 1x8
3/ 1x9
Low rows
70kg
1x10
1x12
1x12
Gave up on waiting for Medium grip Pulldowns
Mts Front Pulldowns
60kgx15
65x12
70kgx10
4/ 1x9
Straight Arm Pulldowns:
49kgx20
[b] 56kg: WOW... I am sure this a huge PR!~!
1x9
1x8
1x7 drop 49kgx 3. Took everything to move this weight.[/b]
Incline Dumbbells with Watson
1x12
1x14
1x15
[b] 24 working sets. Not feel as smashed as last 3 weeks. Sore next day..6/10[/b]
Wednesday:Hamstrings and Calves
Lying Leg curls: 39/46/53/60 rest 67x12
70kgx12
81x12
88kgx 12
2/ 1x12
3/ 1x14
95kg
4/ 1x8
5/ 1x8 lower slowly
6/ 1x9 really pushing hard
[b] Georgie training here. I was so pleased to see her upgrade for the best gym.
Also seeing Nicole train Legs made my day.. Always wanted to meet her in gym. Looking very impressive. Nice to finally meet and quick chat.[/b]
Hack Calves: 40kgx30 60x20 80x20 100kgx20
6 plates x 20
7 plates: 280kg
1x14
2/ 1x13
3/ 1x15 very hard reps.
4/ 1x14 drop 6x10 5x10
Atlantic standing leg curls
34x15 x 2
41x13 left 1x15
48kg x 12 wanted 15 weak
+2.3kg
1x9 both weak
+4.6kg 1x7 struggling. no chance of 55kg
Seated Leg curls: No pad for feet.
82x12
89x12
96kg
1x8
1x8
1x8 killed me each set.
Seated Calf: 40kgx16 easy
45kg
1x9
1x10
1x10
1x10 drop 1x10
Friday: Chest... so much stronger
[b] Chay ravine: 42 mins.[/b]
Smith Flat Bench: last time struggle with 40kg
20kg 1x100 60/10/10/10/10
30kgx15 35kgx15
40kg x 15 felt like 30kg
[b]45kgx12 like a warm up easy
47.5kg:
1x8 heavy perfect reps.
1x8
1x8 no more reps in me.. Keen on 50kg but form would suffer.
Incline Hammer: 40x15 50kgx15
[b] 60kgx10-12 easy
62.5kg 1x6 at limit hoped for 65kg today....70kg being my heaviest I think
60kg x 8 to failure.[]/b]
Pullovers: 26kgx30
50kg
1x15
1x15 feel failure so early on both sets
1x17 stronger!
Incline flyes: low:
22.5kgx20
25kg
1x15
1x15.
Chest Press: 103x15
110kg
1x12
1x12
1x12 limit
Pec Dec:
103x15
110kg
1x12
1x12
1x12
Cable crossovers 21kg
1x15
1x15
1x15
[b]93.88kg[/b]