Back To Training

Discussion in 'Training Logs' started by Asrar, Dec 26, 2016.

  1. Asrar

    Asrar Full Member

    Messages:
    784
    Likes Received:
    216
    Yesterday was shoulders and cardio.
    Today was a arm day.

    I do a arm day because I am supposed to do cardio 4 days a week, I don't do cardio on leg day because I've tried it and I get cramps in my legs and walking is hard enough after leg day.

    I sometimes can't train biceps after back because on Tuesday I have a class at 1, so I train in the morning and I have just enough time for a back and some cardio.

    I have a arm day so I can do the exercises that Andy said to do which I could not do on this day.

    I stick with the exercises he said.

    Strength is coming back.

    It was a good arm workout
    I can't post the weight, I will post the sets because I am not home at the moment, so I don't have my note pad with me.

    Triceps
    Straight bar extension
    3 sets to warm up the elbows

    Rope extension
    3 sets

    Close grip
    3-4 sets

    Dips
    3 sets

    Dumbell curls seated
    3 sets

    Ez curl bar
    3 sets

    Cardio 30 minutes. The weight is moderate to heavy.
     


  2. Asrar

    Asrar Full Member

    Messages:
    784
    Likes Received:
    216
    Today was a rest day for me. I updated Andy via email about my weight, etc.

    He was happy with what is happening.

    I was 90.3 kg last Sunday, today I am 89.5 kg, so its a good weight loss. I also lost inches from my waist, hips, chest.

    I also sent him pictures as well.

    So far so good. I am happy with the results so far. I will stick with Andy, he is a very good coach, the advice is spot on.
     
  3. Asrar

    Asrar Full Member

    Messages:
    784
    Likes Received:
    216
    Monday was chest and triceps. Today was Back. I could not do cardio because of time, I had class. I will do the cardio maybe outside later on or simply do the cardio after my leg workout.

    Back
    Bent over row
    4 sets 90 kg
    7 reps
    7 reps
    6 reps
    5 reps

    Dumbbell row
    2 sets 40 kg 8 reps
    1 set 42 kg 6-8 reps

    seated cable row
    3-4 sets
    3 sets 85 kg 6-10 reps
    1 lighter set 75 kg 8-12 reps

    Machine row. I wanted to do Tbar row, I woke up with back pain, the tbar is on a platform which is on a angle, it puts me back in a awkard position. If the tbar row was on the floor, I would use it.

    Cable pullover
    3 sets 35 kg 8 reps

    Rear deltoids (reverse pec fly)
    3 sets 6-10 reps. Cant remember the weight. I did these sets rushed because I was running out of time.
     
  4. Stephy

    Stephy Top Contributor

    Messages:
    5,196
    Likes Received:
    6,003
    Do
    You train in extreme
    2?
     
    Asrar likes this.
  5. pooley1810

    pooley1810 Top Contributor

    Messages:
    2,836
    Likes Received:
    5,000
    Can you not get in the gym earlier?
    It’s shit when you’ve gotta cut a session short or make it up later, especially when following a plan
     
    Asrar likes this.
  6. Asrar

    Asrar Full Member

    Messages:
    784
    Likes Received:
    216
    I did the exercises Andy told me to do except the cardio. I was in the gym early. I have to put into consideration traffic, etc. It takes me 20 minutes or more to get to the gym. I had to go home shower, eat then go to class.
     
    pooley1810 likes this.
  7. Asrar

    Asrar Full Member

    Messages:
    784
    Likes Received:
    216
    Yeah, I train at extreme gym. I used to train at Pure gym. Pure gym was good. I wanted to try something new and was hooked to the new gym.

    Where do you train ?
     
  8. pooley1810

    pooley1810 Top Contributor

    Messages:
    2,836
    Likes Received:
    5,000
    Would it be easier to take food etc with you and get shower at the gym, could save a lot of time going backwards and forwards
     
    Stephy and Asrar like this.
  9. Asrar

    Asrar Full Member

    Messages:
    784
    Likes Received:
    216
    I take my post workout shake and banana with me to the gym. By the time I get home, I am able to eat some food.

    The shower in the gym is not ideal, I have not tried although.
     
    pooley1810 likes this.
  10. Stephy

    Stephy Top Contributor

    Messages:
    5,196
    Likes Received:
    6,003
    Extreme 1 :)
     
    Asrar likes this.
  11. Stephy

    Stephy Top Contributor

    Messages:
    5,196
    Likes Received:
    6,003
    You wouldn't shower in it tbh
     
    pooley1810 and Asrar like this.
  12. Asrar

    Asrar Full Member

    Messages:
    784
    Likes Received:
    216
    Is that the Dornoch one ?
     
  13. Stephy

    Stephy Top Contributor

    Messages:
    5,196
    Likes Received:
    6,003
    Yeah the original
    One
     
    Asrar likes this.
  14. Asrar

    Asrar Full Member

    Messages:
    784
    Likes Received:
    216
    I agree. I rather shower at home. The shower in the gym is not the best.
     
    pooley1810 likes this.
  15. Asrar

    Asrar Full Member

    Messages:
    784
    Likes Received:
    216
    I have went their once, It was massive. The only trouble was getting there for me. It took me about an hour to get there or so.
     

Share This Page