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  • Friday: Chest.

    90.86kg


    Warm up new fly machine. 10kg perside x35 crush my finger

    Smith Flat Bench Press

    20kgx70 30kgx10 35kgx10

    1/ 40kg 1x10... left shoulder roll and Capzea before
  • Wednesday:Hamstrings and Calves

    tbc
  • Tuesday: Back 3/05

    Hi rows:
    60kgx30 70kgx12

    75kgx8
    2/ 1x7
    3/ 1x9

    Medium grip Pulldowns Hands facing in( pronated.)

    77x20
  • Monday: May day holiday.

    Hammer shoulder press: 40kgx20
    50kgx15
    55kgx15

    60kg
    1x9

    2/ 1x9

    3/ 1x10
  • Sunday Legs 2nd of May

    Leg X all fine

    Adductors taken


    Squats: 0x20

    20kgx20

    30kg x
  • Saturday: Arms

    91.9kg
    Barbell curls: good despite chest soreness from yesterday

    10kgx15 felt nice

    11.25kg x12

    12.5kg x 10

    13.75kgx7 hard but quality
  • Saturday: RPm and Calves

    3 people today for RPM class.

    Leg Press Calves: 6x20 7x20 8x20

    9 plates: 1/ 1x15
    2/ 1x12 +10kg

    3/ 1x12

    4/ +15kg 1x10
  • Friday: Chest. Y3T

    Incline Bench: 35kg x 10 x 6/// 30kgx10

    30kg: 2/ 1x10 1x8 1x6

    3/ 1x10 1x10 1x7

    4/ 1x10 1x10 1x7

    Incline Flyes: 20kg:
    1x10
  • Wednesday:Hamstrings and Calves

    Lyndale loop; 30 mins

    91.0kg

    Atlantic Standing Leg curls: 27x30 34x15 41x15 48x15 both legs smooth.. no pain

    Left: 55kg 1x10

    2/ 1x10
  • Tuesday: Back

    Bent over rows: 20kgx20
    30kgx12
    35kgx10

    37.5kg x 8
    38.75kgx7

    40kg x 5
  • Monday: Shoulders

    91.9kg

    Pinweight facing in Press 53x15-20
    60kgx15

    67kg: 1x12

    2/ 1x12
    3/ +2.5kg 1x8 limit
  • Sunday Legs

    91.7kg

    Leg X all perfect no pain or tightness.

    Adductors: 76.5kgx16

    85.5kgx15

    +15 1x12
  • Saturday: Arms

    Preacher curls: 15kgx15
    17.5kgx16
    2/ 1x12

    20kg: 1x9... so extreme to lift it up.Normally I can do fine

    1x9

    Eugene Pressdowns: 42/ 49
  • Saturday: RPm and Calves

    RPM class only 2 people.

    91.1kg( heavy shoes)

    Hack Calves: 3x20 4x20 5x20
    6x12
    2/ 1x12
    3/ 1x11
    4/ 1x12
    5/ 1x12 drop 5x12 4x15
  • Friday: Chest.

    44 mins walk Chay ravine.

    Low Incline Smith:
    20kg x80 +
    30kgx12
    35kgx10

    40kgx10
    2/ 1x10 fast explosive
    3/ 1x10 same set.. feels good at the end
  • Wednesday:Hamstrings and Calves

    Lying Leg curls broken.. workout ruined... other one too far away.

    Hack Calves only: 40kgx40 60x20 80x20
    100kgx25

    6x20
    +10kg 1x15

    7 plates x 15
  • Tuesday: Back

    Monday: Legs so excruciatingly sore.. that I decided not go gym.. I was very keen after it seemed so much fun yesterday. in daylight and more people there....12/10 soreness today. Still did 45...
  • Easter Sunday : Legs..

    4-6pm.

    Very busy. Missed out on Adductors and Glute Bridges. As being used non stop.

    Leg X all fine. no lock up

    Squats: Just had to be done. 0x20
    20kgx20
    30kgx12
    40kgx12
  • Saturday: Arms

    RPM class late but fun as always.. Left straight away after

    Suppose to rush home and get to the show. I took way too long. Not leave till gone 11am.

    I should have got there 10.30-11.00.

    ...
  • Good Friday: Chest

    44 min Chay ravine walk

    Hammer Chest Press: 40kgx40/50/60

    50kgx20 fast reps.

    60kg/side... use to be warm ups

    1/ 1x15 fast and quality
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