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[B]21st March [U]Push Workout[/U] 81.7kg[/B]
Barbell Overhead Press 40kg - 6,6,6,6 (4 sets 6 reps 70% 1RM)
Narrow Grip Tricep Dips 10,8,8
EZ Bar Skull Crushers 32.5kg 6,5,4
Dumbbell Pullover 26kg 6,6,6
EZ Bar Tricep Extension 25kg 8,7,6
Full body pump for carb refeed today
Barbell Squat 60kg 5,5,5
Pull Ups 6,6,6
Barbell Row 60kg 6,6,6
Hammer Curl 18kg each 6,3
Super set with
Dumbbell Bench 18kg each 6,8
[B]22nd March [U]Legs Workout[/U] 82.4kg[/B]
Barbell Squats
20kg 10
60kg 3
80kg 2,1
100kg 1,1
120kg 2,2
110kg 3,3
Mixed Grip Barbell Deadlift
100kg 1
140kg 1
160kg 3,3,3,3,3
Barbell Lunge 30kg 5,5,5
Barbell Front Squat 30kg 6,6,6
Barbell Good Mornings 30kg 10,10,10
Decided to put my full glycogen stores to use and do my first heavy squats session in a while.
Moved well, deads moved great too. Nice workout and happy with only 700g of weight gain despite the 700g of carbs ingested yesterday.
[B]23rd March [U]Pull Workout[/U] 82.4kg[/B]
Wide Grip Weighted Pullups +20kg 6,5,5
Double Overhand Grip Barbell Shrug 100kg 10,10,10
Hanging Leg-Hip Raise (toes to hands) 8,7,6
EZ Bar Bicep Curl 37.5kg 6,5,5
Weighted Sit Ups +22kg 5,5,5
Dumbbell Row 50kg each 5,4,4
[B]24th March [U]Push Workout[/U] 82.4kg[/B]
Barbell Overhead Press
60kg - 2,1,1
55kg - 3,3,2
Dumbbell Lateral Raise 18kg each 4,4,4
EZ Bar Front Raise 27.5kg 6,5,4
Straight Arm Dumbbell Lateral Raise 10kg each 6,6,6
Barbell Upright Row 20kg 14,12,12
Post lifting HIIT Cardio
Stationary bike Tabata Workout (7/30 resistance 1.85km in distance)
[B]25th March [U]Disregard strength, acquire aesthetics Legs Workout[/U] 81.5kg[/B]
Squats 60kg 8,6,6,6,6
Double Overhand Grip Deadlift 100kg 6,6,6,6,6
Barbell Lunge 30kg 5,5,5
Barbell Front Squat 30kg 6,6,6
Barbell Good Mornings 30kg 10,10,10
Calf Raise 60kg 8,8,8
Post lifting HIIT Cardio
Stationary bike Tabata Workout (7/30 resistance 1.91km in distance)
[B]26th March [U]Pull Workout[/U] 81.5kg[/B]
Pullups 1,2,3,4,5,6,7,8,7,5 (Armstrong Pyramid Set)
Hanging Leg-Hip Raise (toes to hands) 8,7,6
Mixed Grip Barbell Row 100kg 5,5,5
Weighted Decline Sit Up 22kg 5,5,5
EZ Bar Bicep Curl 32.5kg 8,7,6
Seated Incline Hammer Curls 18kg each 6,5,5
Knee Raise 12,10,10
Nice workout
[IMG]http://uploads.tapatalk-cdn.com/20170326/967ea324c58b0d03eade041f31eaefb2.jpg[/IMG]
Sprained my finger kicking a footy in the park yesterday. Might need to take a small holiday from lifting.
[B]27th March [U]Cardio Workout[/U] 82.1kg[/B]
405 calories burnt
25:28 duration
Heart rate average - 160
Heart rate max - 186
5km run in 25:28 (pace 5:04 p/km)
[IMG]http://uploads.tapatalk-cdn.com/20170327/a53e8d6af88fd0bdff582e71aeba9226.jpg[/IMG]
Absolutely blistering run. Quickest I've ever run in my life. My final 3km of this run were all done on sub 5 minute kilometres which I've never done before in my life. I only went for a run because I've my wrecked finger but didn't really know what to expect as this is my first outside run since September. Was just hoping to be able to manage a leisurely 4km.
However I just kept running faster and faster and wasn't getting out of breath.
I ran my 4th kilometre in 4:39 which is insanely fast by my standards, it's not like i was running on a flat course either. There's a 10 metre increase in altitude around this park according to google maps. I'm totally gobsmacked I was able to run this quick.
Wrecked finger for reference.
[IMG]http://uploads.tapatalk-cdn.com/20170327/1b40bb1adf68c7a26aa7b16a54b5a92b.jpg[/IMG]
[B]28th March [U]Push Workout[/U] 81.0kg[/B]
Barbell Bench Press 20kg 10 60kg 3 80kg 6,5,5
Barbell Overhead Press 35kg - 9,9,9 (3 sets 9 reps 60% 1RM)
Incline Barbell Bench Press 60kg 6,6,6
Dumbbell Pullover 26kg 6,6,6
Dumbbell Pec Fly 16kg each 8,7,6
Post lifting HIIT Cardio
Stationary bike Tabata Workout (7/30 resistance 1.88km in distance)
81.0kg nearly at the magical 80kg mark
[B]30th March [U]Disregard strength, acquire aesthetics Legs Workout[/U] 81.0kg[/B]
Squats 60kg 8,8,8,6,6
Barbell Front Squat 40kg 6,6,6
Double Overhand Grip Deadlift 100kg 6,6,6,6,6
Barbell Lunge 40kg 4,4,4
Barbell Good Mornings 40kg 10,10,10
Nice workout. Front squats coming along nicely
Post lifting HIIT Cardio
Stationary bike Tabata Workout (7/30 resistance 1.83km in distance)
Some pics from the start of the year vs now
Weight on 04/01
88.8kg 195.3 lbs
Weight this morning
80.6kg 177.3 lbs
Weight lost
8.2kg 18lbs
[spoiler]Pics taken 04/01/17
[IMG]http://uploads.tapatalk-cdn.com/20170108/355ba2e8a6852e2747c608ac1cf04eb3.jpg[/IMG]
[IMG]http://uploads.tapatalk-cdn.com/20170108/e4d14a4d89af0b77a791f6c3d92a949e.jpg[/IMG][/spoiler]
Shredz not fully acquired but it gives me a good platform to work with for the rest of summer. I've only eaten 1500 cals for the past 4 days so is expect my muscles to look a bit fuller after a couple of days at maintenance.
[spoiler][IMG]http://uploads.tapatalk-cdn.com/20170331/f37a3b4ce256ddc2caab2a22a5dd51fd.jpg[/IMG][IMG]http://uploads.tapatalk-cdn.com/20170331/0ca925ecfe916156f65610a8230d2d87.jpg[/IMG][IMG]http://uploads.tapatalk-cdn.com/20170331/a30f3760142e385e51cb697515fc6aff.jpg[/IMG][IMG]http://uploads.tapatalk-cdn.com/20170331/a5d5d1509d736200f867f08321279102.jpg[/IMG][IMG]http://uploads.tapatalk-cdn.com/20170331/dd70233146b95251c61d311562a1c269.jpg[/IMG][IMG]http://uploads.tapatalk-cdn.com/20170331/d7b98d2d358bb35531720cefd5f1b533.jpg[/IMG][/spoiler]
[B]1st April [U]Push Workout[/U] 80.6kg[/B]
Barbell Overhead Press 40kg - 6,6,6,6 (4 sets 6 reps 70% 1RM)
Narrow Grip Tricep Dips 10,8,8
EZ Bar Skull Crushers 37.5kg 3,2,2
EZ Bar Tricep Extension 27.5kg 6,6,5
Dumbbell Pullover 28kg 5,5,5
[B]2nd April [U]Legs Workout[/U] 80.6kg[/B]
Barbell Squats
20kg 10
60kg 3
80kg 1,1
100kg 1,1
120kg 2,2
110kg 3,3
Barbell Front Squat 40kg 6,6,6
Mixed Grip Barbell Deadlift
100kg 1
140kg 1
160kg 1
180kg 1
160kg 3,3,3
Barbell Lunge 40kg 5,5,5
Barbell Good Mornings 40kg 10,10,10
Calf Raise 70kg 9,6,6
[B]3rd April [U]Pull Workout[/U] 81.2kg[/B]
Pullups 15,6,6
Double Overhand Grip Barbell Row 70kg 10,8,7
Hanging Leg-Hip Raise (toes to hands) 8,7,6
Weighted Decline Sit Up 22kg 5,5,5
Seated Incline Hammer Curls 22kg each 4,3,3
[B]4th April [U]Push Workout[/U] 80.6kg[/B]
Barbell Overhead Press
62.5kg - 1
55kg - 3,3,3,3
30kg - 10,10,10,10,10 (boring but big)
Dumbbell Lateral Raise 18kg each 5,4,4
EZ Bar Front Raise 32.5kg 4 27.5kg 5,5
Straight Arm Dumbbell Lateral Raise 10kg each 8,7,7
Barbell Upright Row 30kg 10,8,7
[B]5th April [U]Light Weight/High Rep Legs Workout[/U] 81.0kg[/B]
Barbell Back Squats 90kg 8,6,5
Barbell Front Squats 40kg 6,6,6
Mixed Grip Deadlift 100kg 10,10,10
Barbell Good Mornings 40kg 10,10,10
Calf Raise 60kg 10,10,10
Legs felt a bit weak so decided against doing barbell lunges, did some body weight ones instead.
[B]6th April [U]Cardio Workout[/U] 80.6kg[/B]
434 calories burnt
24:35 duration
Heart rate average - 171
Heart rate max - 184
5km run in 24:35 (pace 4:55 p/km)
Legs session yesterday made my legs feel very heavy, wasn't nearly as explosive as my last run. Still a good pace overall.
[B]9th April [U]Pull Workout[/U] 81.0kg[/B]
Wide Grip Weighted Pullups +40kg 3,3,2
Mixed Grip Barbell Row 110kg 4,4,3
Mixed Grip Barbell Shrug 140kg 6,6,6
Hanging Leg-Hip Raise (toes to hands) 8,7,6
EZ Bar Bicep Curl 45kg 4,3,3
Dumbbell Row 50kg each 5,5,5
Seated Incline Hammer Curls 20kg each 6,5,4
[B]10th April [U]Push Workout[/U] 80.6kg[/B]
Barbell Bench Press 20kg 10 60kg 3,3 100kg 3,2 95kg 3
Barbell Overhead Press 37.5kg - 9,9,9 (3 sets 9 reps 60% 1RM)
Incline Barbell Bench Press 85kg 1 80kg 2 70kg 5,5
Dumbbell Pullover 28kg 6,6,6
Dumbbell Pec Fly 18kg each 6,5,5
Dumbbell Bench Press 30kg each 8,6,5
[B]11th April [U]Deadlift Focus Heavy Weight/Low Rep Legs Workout[/U] 80.8kg[/B]
Mixed Grip Barbell Deadlift
70kg 10
100kg 3
140kg 1,1
160kg 1
200kg 1,1
180kg 3,3
160kg 5,3,3
Barbell Squat 60kg 6,6,6
Barbell Front Squat 40kg 6,6,6
Barbell Lunge 40kg 3,3,3
Noice workout
[B]12th April [U]Pull Workout[/U][/B]
Pullups 18,8,8
Double Overhand Grip Barbell Row 70kg 10,8,7
Double Overhand Grip Barbell Shrug 100kg 10,10,10
Chin Ups 10,8,6
Hanging Leg-Hip Raise (toes to hands) 8,7,6
EZ Bar Bicep Curls 37.5kg 5 32.5kg 7,6
Dumbbell Row 50kg each 5,5,5
Joocy
[B]15th April [U]On Holiday Upper Body Workout[/U][/B]
Pullups 12,8,8
Chest Press Machine 90kg 8,7,6
Cable Row 70kg 7,6,6
Cable Press 25kg 6,6,6
Seated Incline Hammer Curl 20kg each 6,5,4
Tricep Extensions 32kg 5,4,4
Chin Ups 8,6,8
Dumbbell Lateral Raise 10kg 10,8,7
Dumbbell Pec Fly 16kg each 7,6,6
[B]18th April [U]On Holiday Upper Body Workout[/U][/B]
Barbell Bench Press 90kg 3,3,3
Pullups 12,8,8
Cable Row 80kg 8,7,7
Dumbbell Press 20kg each 8,8,8
Seated Incline Hammer Curl 20kg each 6,5,4
Tricep Extensions 28kg 6,5,4
Chin Up 6,6,6
Dumbbell Lateral Raise 10kg 10,8,7
Dumbbell Bench Press 30kg each 7,6,6
[B]19th April [U]Legs Workout[/U] 85.3kg[/B]
Barbell Back Squats 60kg 5,5,5
Barbell Front Squats 40kg 5,5,5
Barbell Good Mornings 40kg 10,10,10
Mixed Grip Deadlift 100kg 10,10,10
Barbell Lunge 40kg 3,3,3
Check out the 4.5kg holiday weight gain :eek:
Legs felt very stiff after a long day of travel yesterday, just took it easy.
[B]21st April [U]Pull Workout[/U] 82.6kg[/B]
Pullups 15,8,8
Double Overhand Grip Barbell Row 70kg 10,8,7
Double Overhand Grip Barbell Shrug 100kg 10,10,10
Chin Ups 10,8,8
Hanging Leg-Hip Raise (toes to hands) 8,7,6
EZ Bar Bicep Curls 32.5kg 8,6,5
Weight dropping back, wanna get it back to pre holiday levels before I go back to maintenance cals
[B]23rd April [U]Push Workout[/U] 82.6kg[/B]
Barbell Bench Press 20kg 10 60kg 3,3 100kg 3,3,3
Barbell Overhead Press 37.5kg - 9,9,9 (3 sets 9 reps 60% 1RM)
Incline Barbell Bench Press 70kg 6,5,5
Dumbbell Pullover 28kg 8,7,7
Dumbbell Pec Fly 16kg each 10,8,6
Dumbbell Bench Press 30kg each 6,5,5
[B]25th April [U]Legs Workout[/U] 82.6kg[/B]
Barbell Squats
60kg 2,2
80kg 1
120kg 2,2,2,2
Barbell Front Squat 40kg 6,6,6
Double Overhand Barbell Deadlift 140kg 3,3,3
Barbell Good Mornings 40kg 10,10,10
Barbell Lunge 40kg 2 20kg 5,5
[B]26th April [U]Pull Workout[/U] 82.2kg[/B]
Pullups 18,10,8
Double Overhand Grip Barbell Row 70kg 8,7,7
Double Overhand Grip Barbell Shrug 100kg 10,10,10
Hanging Leg-Hip Raise (toes to hands) 8,7,6
EZ Bar Bicep Curls 32.5kg 8,7,5
Dumbbell Row 50kg each 5,5,5
Seated Incline Hammer Curl 18kg each 6,4,5
[B]27th April [U]Push Workout[/U] 81.9kg[/B]
Barbell Overhead Press
62.5kg - 2,2,2,1,1
30kg - 10,10,10,10,10 (boring but big)
Dumbbell Lateral Raise 18kg each 5,4,4
EZ Bar Front Raise 27.5kg 7,6,6
EZ Bar Upright Row 27.5kg 10,10,8
Seated Dumbbell Press 22kg each 6,6,5
Best heavy pressing I've ever done, felt strong and smooth
[B]29th April [U]Cardio Workout[/U][/B]
[img]http://i.imgur.com/3AsDt9C.png[/img]
503 calories burnt
29:20 duration
Heart rate average - 168
Heart rate max - 182
6km run in 29:20 (pace 4:53 p/km)
Nice run, 6km along the Bournemouth seafront :)
Long time, no lurk. Sessions are looking good mate. Those OHP are getting strong!
[B]EDIT: Missed the photos. Great cut progress! If you're not already taking off the shirt for your runs, you should be..although, the ladies might not leave ya alone. [/B]