finding my recovery very slow at the moment, went into thew gym feeling pretty achy all over however I was determined to have a good session. Managed to hit most target reps apart from the top set on OHP and final set on flyes @Dig
Seated OHP and Dips - alternating between the two, normal rest periods
35 x 6
BW x 8
50 x 5
BW+15 x 5
60 x 4
BW+ 30 x 3
80 x 3
BW+ 40 x 8
75 x 6
BW+ 30 x 10
60 x 12
BW+ 20 x 12
Dbell flyes
15s x 10
25s x 6
30s x 8
27.5s x 8
22.5s x 9
90 sec rests
Lat raises
7.5s x 7
12.5s x 12
10s x 10
1 min rests
Dbell preacher curl - 3-4 sec negatives
10s x 7
15s x 6
20s x 10
15s x 12
plenty of rest at the weekend and kept diet relatively strict apart from making a batch of peanut butter and chocloate chip cookies and eating them all to myself. So was feeling pretty confident of a good session @Dig
Warm up - 15 minute fast walk and mobility work
Standing calf raise - 2 ct hold
Pin 5 x 12
Pin 8 x 8
Pin 10 x 6
Pin 12 x 50 reps (failure,20 sec rests, failure)
Hammer strength Leg Press - Hamstring focus
25es x 10
45es x 8
60es x 5
75es x 12
65es x 13
55es x 14
90 sec rests
Hack Squat
60 x 8
100 x 6
140 x 5
180 x 5
220 x 3
240 x 2
255 x 8
225 x 14
GHR
BW x 8,8 - super strict, probably about 6+ second negatives, really tough
had one of those days when you feel just really pissed off, had a load of crap to deal with at work along with some other family things so when I got into the gym I was pretty pumped to have a good session, which I did. Only missing one rep target on dips. Anyway feeling much better today everything has been sorted at work and at home @Dig
Lats nights push session went as follows:
Dips
BW x 8
+15 x 6
+25 x 4
+35 x 3
+42.5 x 8
+32.5 x 10
+22.5 x 10 - couldnt manage the final two reps
2 min rests
Seated smith OHP
50 x 8
70 x 8
85 x 1 - lol, got ahead of myself here
75 x 6
70 x 8
65 x 8
2 min rests
Flat Dbell press superset with Dbell flyes
25s x 21,8
10s x 16,8
1 min rests
Ez bar curls
Bar+20 x 10
+30 x 7
+40 x 10
+35 x 11
not bad two sessions to finish the week. Was a little tired on Friday when I did the back session as had a rubbish nights sleep Thursday but managed to catch up.
penultimate session before my holiday to Las Vegas so wanted to go as hard as possible. Diet was very strict over the weekend but energy levels are still good @Dig
Chins
BW x 6
+15 x 6
+20 x 8
+10 x 10
BW x 10
2 min rests
Standing calf raises - 2ct hold
Pin 7 x 10
Pin 11 x 7
Pin 14 x 11
drop
Pin 11 x 5
drop
Pin 8 x 6
drop
Pin 5 x 7
GHR
BW x 6
+10 x 6
+20 x 4
+30 x 6
+25 x 7
+20 x 8
90 sec rests
HS leg press - hamstring focus
60 x 8
100 x 8
140 x 5
180 x 5
200 x 2
220 x 16
drop
180 x 5
drop
140 x 7
drop
100 x 5
BRUTAL!!
Well after a week in Vegas and suffering from horrendous jet leg I attempted to get back into the swing of things. I'm not going to lie it was very hardwork. I felt tired, weak and generally unmotivated. Managed to get through most of the session however called it a day at the curls as I was zapped. @Dig
Flat dbell press superset with 10kgs flyes
15s X 15
20s X 10
25s X 22, 17,12
10s X 10,12,13
Smith ohp superset with 10kgs lateral raises
50 X 20,13,12
10s X 6,5,5
Seated machine row. (Cable row was broken)
Pin 23 X 15
Pin 41 X 10,15,15
Hammer grip pulldown
Pin 5 X 15,9,8 - 1 min rests
I've got a couple of weeks of interrupted training due to work commitments and moving house but will try and get in the gym as much as possible.
First leg session in two weeks so was feeling a bit apprehensive about hitting targets etc. Although nothing spectacular I managed to hit most targets. feeling pretty beaten up today though @Dig
Standing Calf raises - 2ct Hold
Pin 6 x 12
Pin 9 x 8
Pin 12 x 6
Pin 15 x 13
Pin 13 x 12
Pin 11 x 12
90 sec rests
HS Leg Press - Hamstring Focus
50es x 10
65es x 7
77.5es x 11
65es x 14
55es x 15
90 sec rests
Hack Squat
60 x 8
100 x 8
140 x 6
180 x 5
205 x 5
225 x 15
drop set
145 x 6
drop set
105 x 7
starting to get back into the swing of things now. have caught up on sleep so feeling a lot fresher. Have loosened up the diet a bit as well, nothing mad just been having the odd pud here and there after dinner after a good few months of cutting its been nice to not be so militant with food. Plus I am looking to put on a bit more size over the winter so the added calories should help. @Dig
Low incline smith press
bar x 12
40 x 8
60 x 6
75 x 5
85 x 4
95 x 8,8,9
Low incline smith guillotine press - 4 sec negs
65 x 10
55 x 11
90 sec rests
Cable crossovers
13es x 8
20es x 8
30es x 15
25es x 11
20es x 10
1 min rests
EZ incline skulls
30 x 10
40 x 10,10,10,11 - 1 min rests
Ez Bar curls supersetted with pushdowns
Bar+30 x 6 - 4 sec negs
Pin 42 x 11
Bar+30 x 6 - 4 sec negs
Pin 36 x 11
Bar+30 x 7 - regular reps
Pin 36 x 14
Had my first session in muscleworks last night and it was quite an experience. A proper gym absolutely no frills. Has all the equipment I need however was unable to do GHR on the pull down machine due to the layout so substituted them for lying leg curl machine, not sure if it's a adequate replacement?
Just aimed for target reps as it was a new gym etc. @Dig
Seated calf raises
20 X 10
30 X 8
40 X 23,11,10 - 30 sec rests
Leg Extensions - felt a lot heavier on this machine
Pin 6 X 10
Pin 9 X 10
Pin 11 X 20
Drop
Pin 8 X 5
Drop
Pin 5 X 6
Hack squat
60 X 8
100 X 6
140 X 5
180 X 4
210 X 3
240 X 2
260 X 8
230 X 11
Lying leg curl machine
Pin 6 X 12
Pin 9 X 12
Pin 11 X 5
Pin 9 X 6
Pin 7 X 7
Leg press (45 degree sled) - quad focused
100 X 20
150 X 20
175 X 10,6 - 1 min rests