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  1. #61
    Registered User Bignik92's Avatar
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    Pretty poor workout due to working nights:

    Close grip bench press: 60 2x10
    80 x 5
    85 2 x 5

    Military press 50kg 3 x 8, s/a side laterals 7.5s 3x8

    Dips supersetted with press ups 3 x 8

    Just getting it in I suppose and working them tries to try and develop my bench press weak point
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  2. #62
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    Went gym pretty late but had a decent workout:

    3 min fast pace on bike to get blood in legs

    Front squats:
    Bar x 6
    60 x 6
    70 x 4
    80 x 4
    90 x 2

    Deadlifts:
    90 x 5
    120 x 4
    140 x 2

    Single leg leg press:

    45kg 3 x 8

    Hamstring curls supersetted with calf raises
    58kg 3 x 8 s/s 100kg 3 x 25


    Tomorrow Need to do cardio intervals on bike as im not going rugby training. will do upper body and core too
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  3. #63
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    this was on thursday, since then ive been on the ale 3 nights in a row...so the christmas period begins haha

    Incline db bench: 35's 3 x 8 s/s chin ups

    Db row 40kg s/s upright row 30kg 2 x 8

    rear delt flyes 3 x 12

    Bike intervals 30 second sprint 60 second slow for 10 minutes.
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  4. #64
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    First session of new fat loss endurance phase:

    4x Giant set, 45 sec rest between sets:
    Incline db press 37.5s x 8
    Db row 35s x 8
    Military press 45kg x 8
    Chin ups first 3 sets trx row last one x 6

    Was too blasted to do intervals after weights! Felt sick
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  5. #65
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    Legs today giant set principle:

    Squat 100 x 5 x 2, 110 x 5
    Db rdls 22.5s 3x8
    Db lunges 22.5s 3x6

    45 sec rest between giant sets, reps done at a relatively quick cadence except rdls

    Hard on the lungs, legs and forearms!

    Intervals 3x 30 sec sprint 30 rest
    3 x 20 sec stint 40 rest
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  6. #66
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    Upper body, next time gonna add an extra giant set, probably bodyweight excercises..:

    Flat bb bench: 90 x 8,8,6,6
    Underhand bb row 70 4x8
    Db standing press 25s x 8,8,6,6
    Chin ups x 8,6,6,5

    Rowing machine 7 x 30sec sprint 30 rest
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  7. #67
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    3 x:
    Squat 100 x 5
    Inc Db press 35's x 8
    Parallel grip chins x 6-8
    Shoulder Press x 8
    Row 150m

    3 x:
    inverted row x 8
    Dips x 8
    Curls x 8
    150m row

    3 sets of front and side planks
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  8. #68
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    good first session back in the new year! Played rugby on saturday and won too and finally goin to a back specialist a week on friday, its really bad at the moment so not training legs til its sorted out.

    Todays session:
    23 minutes on the bike burnt 230kcals

    Flat barbell bench press 80kg 10 x 8-6 reps 60 second rest
    Military Press 50kg 3 x 6-8
    Lateral raises 10kg x 8 s/s incline bench rear delt flyes 7.5s 3 x 8
    tricep push downs 3 x 12 last set 3 stage drop set
    Dips 1 x 8

    stretches and foam roll for back.
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  9. #69
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    Rubbish pull day

    Giant set x 4

    Inverted row x 8
    Pull up
    Trx row
    Back extension

    Pull downs 3 x 8

    Bicep curls 2x6

    4x 30 second row
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  10. #70
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    Interesting read op. It seems like you feel less motivated since the new year. Is this the case?
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  11. #71
    Registered User Bignik92's Avatar
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    Jus did a quality session:

    Row x 1000m
    Seated narrow cable row pyramid: 12, 8, 6
    Wide seated cable row 3x10
    Shrugs 70kg s/s seated db bottom to top lateral raises with 7 second negatives 3x10
    Seated shoulder press 3 x 10 40 a side
    Inc db press 40kg 3x6
    Rowing machine 6x100m
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  12. #72
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    No I've jus got a back injury so in pain ATM, but my diet is better and I'm doing more cardio to get leaner. Thanks for reading
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  13. #73
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    Push workout after a good game at weekend:

    Seated db shoulder press:
    14s x10
    22s x 10
    30s 2 x 10 last set drop set to 22s then 14s

    Incline db press:
    36s 3x8

    Side laterals: 10s 3x10

    Rear delts on incline bench: 6s 3x12

    Cable crossovers 3x12

    Rowing machine: 10x 100m in under 20 second with 30 second rest
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  14. #74
    Registered User Bignik92's Avatar
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    Pull session:

    Wide pull ups 3 x 6-8
    Weighted underhand grip +10kg x 6 (at bodyweight of 107kg)

    Seated cable row: narrow grip 2 x 10
    Medium palms facing grip 2 x10

    Facepulls s/s 60kg shrugs 3 x 10

    Dips s/s ez bar curls. dips 1 x 8 +10kg, 2 x 8 BW. Curls 3 x 6 30kg in plates

    Skullcrushers 30kg ez bar s/s DB hammer curls 17.5s 3 x 10
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  15. #75
    Registered User Bignik92's Avatar
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    Wednesday Fitness session:

    Heavy punch bag for 20 minutes

    circuit 1 minute each station:

    Dumbbell shoulder circles
    Dumbbell squat thrusters
    Pull ups
    Burpees
    Samsons chair squat hold
    Trx face pulls
    Barbell push press
    perfect push ups
    Curl to press
    Battling ropes
    Ab Roll outs
    Sit ups
    Med ball V ups

    Sprinting on spot finisher with bodyweight excercises.
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  16. #76
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    Game cancelled so:

    Db shoulder press 30's 3x8
    Db incline bench 36's s/s bw dips
    3x7-8
    Side laterals 10s s/s incline rear delt flyes 6's s/s sit ups on incline ab bench
    3x 8, 10, 20

    Tricep push downs 3 x 10 last set 3 stage drop set

    4x 130m rows but was lazy and didn't do more
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  17. #77
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    Heavy Pull:

    Weighted chin ups 6 x 4-6 reps +10kg then stripped weight and did body weight reps after each set

    Cable row narrow grip 4 x 6,4,4,2

    Incline bench chest supported rows: 30kg dumbbells 4x6

    Shrugs 80kg s/a pec dec rear delt flyers 3x10

    Straight bar curls 6x10 20kg rest when partner does his set then swap

    Rowing machine 3x500m row target 1:40, rest 1:40

    Very intense, killer those rows
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  18. #78
    Registered User Bignik92's Avatar
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    Push:

    Dips 2 x 10 BW
    1 x 10 +12kg
    1 x 10 +18kg
    1 x 6 + 20kg

    Incline DB Press 36's 3 x 8

    Arnold Press 3 x 10,10,10 16kg's, 12's, 10's DB's Absolute killer this

    Smith machine Upright rows 1 x 40kg x 8
    2 x 50kg x 6

    Tricep Push downs 3 x 15

    Rowing machine 8 x 150m 30 sec rest (averaged between 28-29.4 secs per intervals)

    Quick Ab finisher 30 crunches, 20 glute bridges, 20 elbows to knees, 30 crunches
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  19. #79
    Registered User Bignik92's Avatar
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    Pull:
    Pull ups using rock climbing grip
    3 x 5 bodyweight
    2 x 6 + 8kg

    Lat pull downs 3x8

    Bent row 60kg 3x 10 overhand 3 x 8 underhand supersetted with incline bench rear delt flyes 6kg dumbbells 5x10

    Shrugs supersetted with pallof press
    28s x 12
    34s x 10
    40s x 10

    Seated hammer curls 18s 3 x 8

    20 minutes cycle for cardio

    Shoulder rehab

    Gonna start strength phase next week
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  20. #80
    Registered User Bignik92's Avatar
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    First leg session in yonks! Back friendly as possible:

    Leg extensions 4 x 10
    Leg press 180 x 5
    220 4 x 5
    Leg curls 3 x 10 (first 5 reps extreme negatives)
    5 x walking lunges 8 lunges each leg, various grips on dumbbells

    3 x 30 moving planks
    3 x 8 hanging leg raises
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  21. #81
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    Gotta have an injection in my spine to reduce swelling and stop disc that leaked compressing nerves.

    Working nights so didn't have time for gym: did a foam roll and the 8 minute ab workout haha
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  22. #82
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    First upper strength day after training hypertrophy higher rep ranges for a while, on nights so didn't feel great, hammered amino energy before though.

    Bench:
    Bar x 10
    60 x 5
    80 x 5
    90 x 5
    100 x 5
    100 x 4
    Supersetted with rock grip pull ups ups:
    Bw 3 x 5
    +12kg 3 x 5

    Seated smith shoulder press s/s bodyweight chins
    ( weight is just the plates) 40 x 5
    50 3x5
    Chins bw 4 x 5

    Weighted dips s/s 18kg db curls 3x8
    +20 x 5
    +12 2 x 6

    Hanging leg raises with bosu ball to stretch abdominal wall 2 x 8
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  23. #83
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    30 minute on excercise bike resistance 14, 9 30 sec interval sprints in middle . 400kcals burnt
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    Did spinning class today. Intense stuff!
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    Tuesday leg day:
    Bodyweight s/l box squats 3 x 5
    Lunges 50kg 3x6
    Leg press 4-5 x 8-12
    Leg curls 3 x 8
    Leg extensions 3x8


    Wednesday: 25 minute cycle with 6x30 second sprints
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  26. #86
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    Today: Pilates
    Physio
    25 minutes hard cycle 330 calories
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    Today: excervise bike 5 minute steady
    10 x 30 second sprint 30 recover resistance 16
    5 minute steady

    Total cals 290, covered nearly 10km

    Few rotator cuff excercises
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    Today: 20 minute cycle: 291kcals
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    Today:
    Rotator cuff excercises on cables

    Machine curls
    Rear delt flyes

    7 x 30sec sprint 30 rest resistance 16
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    Yesterday: did bouldering, good forearm/grip workout!

    Today: Spinning class followed by 10-15 minutes abs

    Gonna try a back friendly, rotator cuff friendly, full boody workout tomorrow lol
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