50 to Physique competition???

[Rus9]

40 mins cardio first thing this morning followed by this in the afternoon.

Bench
3x10

Decline press up (Weighted)
4x6

Incline Flyes
4x5

Narrow grip bench
3x8

Tri dips
3x14

Bench -15% original starting lift
3x8

[Rus9]

Today’s weight session pretty buzzing after weigh in on Friday and some good comments from people I haven’t seen in a while. Looking for another 3lb this month.

Chins (Weighted)
5,5,5,5

1 arm bb row
3x12

Pendlay row
3x12

Bi curls z bar
12,12,12

Hammer curls
3x12

1 set slow pull ups to failure

[Rus9]

Today’s workout which will be followed by 40 mins cardio this evening

Shoulder press
3x10

Lat raises
3x16

Superset
Shrugs 3x15
Front raises 11,11,10

Squats
4x5

Calf raises
3x15

Shoulder press -20% original lift
3x10

[Rus9]

Was my day off weights yesterday. I have one day off every seven days.

Even so still done my 40 mins cardio

[Rus9]

Gonna put a bit more meat on the bones from my workout today. Can’t believe how much stronger I’ve got in the last couple months.

All done with 90 sec rests between sets and I try and stick to 2 mins between exercises.
All except the last exercise which I thought I try the 7’s with 30sec breaks from fst
I’ve rolled back my db Flyes weight because I thought I’d started to cheat slightly on the stretch at the bottom.

Bench
Bar 2x12
30kg 1x10
50kg 1x8
70kg 1x5
86kg 5,5,4,3,3

Decline press up (20kg plate on my back)
12,12,11

Incline Flyes 12.5kg db
3x12

Narrow grip bench 70kg
4x5

Tri dips
3x15

Bench 50kg
7x8

Gonna do 40 mins cardio soon too

[Rus9]

Done my 40 mins cardio and followed straight on after with my weight session. Not something I like to do but no choice today.

Broke the 100kg on deadlift today and felt good with it so am really pleased with myself considering how fast it’s come on.

Deadlift
50kg 2x5
70kg 2x5
100kg 4x3

Chins
3x11

1 arm bb row +29kg
12,10,10

Incline db curls 12.5kg
3x11

Hammer curls 17.5kg
3x8

[Rus9]

Went to the Pue Elite show in Manchester yesterday and had the most fascinating and great day. It’s really spurred me on and I can’t wait to be ready to give it a go.

Back to training today tho

Shoulder press
10kg 2x12
20kg 1x10
30kg 1x5
43kg 12,12,9 + 1 drop Set

Lat raises
8kg 3x17 + 1 drop Set

Superset
Bb shrugs 65kg 3x17
Front raises 20kg plate 3x11

Squats
20kg 1x8
40kg 1x8
60kg 1x8
80kg 1x8
100kg 3x8

Calf raises 85kg
3x16

Shoulder presses 30kg
7x8 with 30sec breaks

[Rus9]

Today’s workout will be followed by 40 mins cardio

Bench
20kg 2x12
30kg 1x10
50kg 2x5
71kg 12,12,10

Decline press up +25kg on my back
4x7

Incline Flyes 15kg db
3x8

Narrow grip bench 65kg
3x8

Tri dips (weighted +16.8kg in rucksack)
4x5

Bench 60kg (7 sets with 30 sec breaks)
7x8

[Rus9]

Feeling it the last few days possibly lacking a bit of sleep for all the training I’m doing. Always start to get a little low with my training when I’m lacking sleep will try to rectify that over the next few days.
Back day is the only session I don’t really feel I’m maximizing my workout. Can’t go heavy with rows cos of my lower back. Seriously thinking of buying a seated row machine.

Gonna be doing 40 mins cardio later this evening.

Chins (Weighted with 13.2kg in rucksack)
5,5,5,4

1 arm bb row bar+33kg
4x5

Pendlay row 45kg
3x12

Biceps z bar +30kg
5x10

Hammer curls 17.5kg db
8,7,6

[Rus9]

Today’s weight session which will be followed by 40 mins cardio

Shoulder press
10kg bar 2x12
20kg 1x10
30kg 1x8
46kg 3x10 +36kg drop Set

Lat raises 8kg 3x17 +6kg drop set
Also 15kg partials 3x8

Superset
Shrugs 65kg 3x17
Front raises 20kg plate 3x12

Squats
20kg 1x10
40kg 1x10
60kg 1x10
80kg 1x10
100kg 3x10

Calf raises 85kg 3x17

[Rus9]

The one thing I’m struggling with is the feeling of being bigger. Even though my waist measurement appears to be the same I’m not convinced because I have this feeling of just being bigger all over.
It’s actually harder to deal with than I thought.
At my lightest I kick around the 11 stone 10lb Mark and I’m used to clamping down on my weight if it creeps up to much from that. When I last weighed I was 13 stone so a long way from my old weight.

Anyway that’s my little winge for the day. No weights today just done an easy 40 mins cardio

[Rus9]

Today’s workout no cardio today

Bench
20 kg 2x12
30kg 1x10
50kg 2x5
73kg 12,10,10

Decline press up (20kg plate on back)
3x12

Incline Flyes 15kg
3x10

Narrow grip bench 62kg
3x10

Tri dips
17,17,12

Bench 50kg
7x8 (with 30sec breaks)

Abs
3x12

[Rus9]

40 mins cardio completed first thing this morning.
Still not overly happy with my back workouts probably because I’m held back by my lower back. But I’m ordering a brand new seated row machine tomorrow so looking forward to using that which will take the pressure off my back.

Pull ups
8,7,7,6

1 arm bb row (bar+31kg)
3x12

Pendlay row 46kg
3x12

Bicep curl z bar +31kg
3x10

Hammer curls 17.5kg db
8,5,5

Bicep curls 12.5kg
7x8 (with 30 sec breaks)

[Rus9]

Shoulder press
10kg 2x12
20kg 1x10
30kg 2x5
53kg 4x5

Lat raises
8kg 18,18,14 + drop set
15kg partial reps 4x5

Superset
Shrugs 65kg 3x18
Bb front raises 11kg 3x12

Squats
20kg 1x10
40kg 1x10
60kg 1x10
80kg 1x10
100kg 3x12

Calf raises 85kg
3x20

Abs
3x12

[Rus9]

Felt good today and completed 40 minutes cardio afterwards.

Bench
20kg 2x12
30kg 1x10
50kg 1x5
70kg 1x3
87kg 5,4,4,4

Decline press up (25kg on back)
3x8

Incline Flyes 15kg db
3x12

Skull crushers 27kg
10,10,12

Dips (Weighted, 17.8kg in rucksack)
4x5

[Rus9]

This is the 12th week and I haven’t missed one session. I’m thinking if I do my normal workout tomorrow then rather than take my usual one day off I think I’ll take Sunday as well.
Upside my new body solid seated row machine turned up today looking forward to using that really feel my back workouts need it.

Chins
3x11

1 arm bb row...bar +34kg
4x5

Pendlay row 50kg
3x12 (felt too comfortable)

Bicep curls z bar 36kg
3x12

Hammer curls 12.5kg (arms same time)
3x12

Haven’t decided whether to do any cardio later yet will probably just do aneasy 40 minutes

[Rus9]

Today’s workout which will be followed by 40 mins steady cardio

Shoulder press
10kg 2x12
20kg 1x10
30kg 2x5
43kg 12,12,11

Lat raises
10kg 3x12 +3 drop sets

Superset
Shrugs 65kg
3x20
Bb front raises 13kg
3x12

Squats
20kg 1x8
40kg 1x8
60kg 1x8
80kg 1x8
105kg 3x8

Calf raises 90kg
3x15

[Rus9]

Day off yesterday but just done a bit of cardio.
Today’s workout slightly marred by the fact my db only go up to 17.5kg. Wanted to try some incline db bench instead of my decline press ups but they were just not anywhere near heavy enough. Oh well.

Completed 40 mins cardio this morning then came back for weights this afternoon

Bench
10kg 2x12
30kg 1x10
50kg 2x5
75kg 10,10,8

Incline bench 17.5kg db
4x15

Incline Flyes 15kg db
3x13

Narrow grip bench 62kg
3x11

Tri dips
18,18,15

[Rus9]

Got my new seated row machine am pleased with it. Didn’t go heavy enough with it today but it feels good.

Pull ups
8,7,7,7

1 arm bb row...bar +30kg
3x12

Seated row wide grip 35kg
3x12

Incline bicep curls 12.5kg db
3x11

Hammer curls 15kg (both arms together)
3x8


40 mins cardio later this evening

[Rus9]

Today’s workout which will be followed by 40 mins cardio later

Shoulder press
10kg 2x12
20kg 1x10
30kg 1x5
47kg 10,9,8

Lat raises
6kg 20 reps
8kg 10 reps
10kg 5 reps
(Then went back the other way after 2 min break)

Front raises 14kg
3x12

Squats
20kg 1x10
40kg 1x10
60kg 1x10
80kg 1x10
105kg 3x10

Calf raises 90kg
3x17

Squats really tested everything about me today..they are pushing me to my limits

[Rus9]

Done a tough 40 mins cardio last night on my day off from weights.

Back to it today

Bench
10kg 2x12
30kg 1x10
50kg 2x5
73kg 12,12,10

Decline press up (25kg plate on back)
9,8,8

Incline Flyes 17.5kg
4x5

Skull crushers z bar +20kg
3x12

Dips
18,18,16

40 mins cardio coming up soon

[Rus9]

Chins
3x12

1 arm bb row +32kg
3x8

Seated row 40kg
4x12

Concentration curls 12.5kg
3x12

Hammer curls 15kg (same time)
3x9

40 mins cardio coming up soon

[Rus9]

Done my 40 mins cardio this morning and then moved on to the weights but I’m going to have to give it a miss today.

Started doing my warm up for the standing shoulder press and was struggling with my first warm up set. Going to listen to my body and rather than do a worthless workout will come back tomorrow to do it.

Feel a bit gutted but think I’ve made the right decision. Don’t know exactly why my muscles feel like this today more than any other shoulder day but I guess it happens.

[Rus9]

Back to it today definitely made the right decision yesterday for some reason my triceps were really sore and struggling even on my warm up.

Shoulder press
10kg 2x12
20kg 1x10
30kg 1x10
54kg 5,4,4,4

Lat raises
6kg - 20 reps
8kg - 10 reps
10kg - 5 reps
(3 min break then reversed it)

Shrugs 70kg
3x15

Squats
20kg 1x5
40kg 1x5
60kg 1x5
90kg 1x5
110kg 4x5

Kneeling Hamstring curls
3x8

Shoulder press 20kg
1x30

[Rus9]

I’ve been doing 3 days on 1 day off for 12 weeks now so I’m going to take 3 or 4 days off.
This week I’ve really started to notice a few aches and pains and feel really low on energy. I think it’s the right time to have a break. I’ll take 3 or maybe 4 days of complete rest see how I feel later in the week.
Going to stick to the same same cycle of 3 days on 1 day off but switch it to a Chest/Back, legs and shoulders arms routine. Give legs there own day.

Tomorrow is my 3 month weigh in and measurement day so will update that tomorrow.

[Rus9]

So took 3 days off and feel much better for it.
On it again today tho doing chest & Back. I’ll be following this up with 40 mins cardio tonight.

Bench
10kg 2x12
30k 1x10
50kg 2x5
75kg 3x10 +55kg drop Set

Chins
13,12,12

Decline press up +25kg on back
9,8,8

1 arm bb row +32kg
3x9

Flyes 12.5kg (too easy)
3x12

Seated row 45kg
3x12

[Rus9]

Squats
20kg 1x15
40kg 1x15
60kg 1x15
90kg 3x15

Calf raises 90kg
3x20

Kneeling hamstring curls
3x9

Decline sit ups
5x10

Roman twists
5x10 (each side)

Was going to do a drop set on the squats but there was no chance I was literally gasping for air and couldn’t even stand when I finished my final set.

40 mins cardio soon after this

[Rus9]

Early start today got this done at 6.30am and going straight into 40 mins cardio straight afterwards. All will be done n dusted by 9.15am.

Shoulder press
10kg 2x12
20kg 1x10
30kg 2x5
43kg 3x12

Incline db curls 12.5kg
12,11,11

Lat raises
6kg 1x20
8kg 1x10
10kg 1x5
(3 min break then reversed it)

Narrow grip bench 65kg
3x9

Bb front raises 15kg
3x12

Hammer curls 15kg (arms at same time)
3x9

Db skulls 10kg
3x12

[Rus9]

Just done 40 mins cardio yesterday. Today back to lifting and will be doing 40 mins cardio later

Bench
10kg 2x12
30kg 1x10
50kg 1x5
70kg 1x3
88kg 4,4,3,3

Pull ups
8,7,7

Decline press up +25kg
3x9

1 arm bb row +31kg
3x12

Flyes 15kg db
3x12

Seated row 50kg
3x12

[Rus9]

Squats
20kg 1x12
40kg 1x12
70kg 1x12
100kg 3x12

Calf raises 95kg
3x15

Kneeling hamstring curls
3x8

Decline sit ups
3x12

Decline sit ups (holding 5kg above head)
3x12

40 mins cardio couple hours after this