Shaker Weights, Yoga And The Ab Belt

push press 55 kg 8x3
deadlifts 95 kg 3x3
leg press 105 kg 3x8
seated row 60 kg 4x6
chest press (fcked up the weight here) 47.5 kg 4x6 (supersetted with curls 4x10)

one extra set on push press but rest times are still 2 mins so will need to reduce.

added 2.5 kg on deads but only did 3x3.

added 5 kg on leg press and could feel it!

no change on rows.

fcked up weights on chest press. decidede to ss with curls.
 
rowing machine 5km 22.07
ab bike crunch 3x20
treadmill walking: 25 mins, incline 5.0, speed 6.5
stepper 20 minutes level 2,3 then 4

best time on rowing machine. not far off cracking 22 mins.

did the ab exercises as i tend to slack off on them. just one for now though.

added 5 mins on the treadmill plus upped the walking speed by 0.5 km/hr.

getting to grips with the stepper but ended up on level 4. was sweating a lot so was a good cardio warkout today.
 
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pull ups: -32 kg 4x6
dips: -9 kg 8x3
leg press: 105 kg 3x9
rdl 70 kg 4x6
standing db press 17.5 kg 8 6(+2 push press)
2 sets of curls.

couldnt get on the squat rack as i going earlier and am going out later.

dropped assist on pulls ups and will drop again next time.

reduced assist on dips. some of these are bw.

added a rep per set on leg press.

couldnt get a bench so stood for shoulder press. should have stuck to 4x6...
 
Sounds to me that you either need to find a new gym, or suss out the best times to train.

I do legs last thing on friday, chest and back either 8 or 5 on Saturday and Sunday. Last thing on weekend days are always quiet.
 
Sounds to me that you either need to find a new gym, or suss out the best times to train.

I do legs last thing on friday, chest and back either 8 or 5 on Saturday and Sunday. Last thing on weekend days are always quiet.

Changing gyms is not really an option without a lot of travel but I might be moving soon.

Trouble is I am doing fullbodies 3x a week, so legs 3 times a week.
 
Treadmill walking: ~ 43 minutes, incline 5.0, speed 6.5

couldnt do rowing today. was an a really tight schedule so had to jump off before 45 mins.

weights or rowing tomorrow.
 
strict press: 40 kg 10x3
deadlifts 97.5 3x3
leg press 110 kg 4x6
seated row 62.6 kg 4x6
chest press 57.5 kg 4x5
curls 3x10

treadmill walking 20 mins (usual settings)

tried strict press today. not bad - no push needed.

added 2.5 kg on deadlifts. nearly at 100!

added 2.5 kg on leg press. will do more reps next time.

added 2.5 kg on rows. need to do this one again before upping weight.

added 2,5 kg on chest press. left it at 4x5.
 
strict press: 40 kg 10x3
deadlifts 97.5 3x3
leg press 110 kg 4x6
seated row 62.6 kg 4x6
chest press 57.5 kg 4x5
curls 3x10

treadmill walking 20 mins (usual settings)

tried strict press today. not bad - no push needed.

added 2.5 kg on deadlifts. nearly at 100!

added 2.5 kg on leg press. will do more reps next time.

added 2.5 kg on rows. need to do this one again before upping weight.

added 2,5 kg on chest press. left it at 4x5.
Nice deads.
 
Pull ups -27 kg 4x6
leg press 110 kg 4x6
dips -9 kg 5x4
RDL 70 kg 4x6
seated db shoulder press 15 kg dbs 3x8
curls 4x10

treadmill walking 20 mins, incline 6.0, speed 6.0

reduced assist on pullups. had to pause past rep of last set. will drop assist and do 8x3

went to front squat but pulled my knee slightly the ohter day and it didnt feel right when i warmed up so did the leg press.

went for 6x4 on dips but last rep on that last set was a grind so left it there.

went back to 15 kg dbs as my shoulder respond well to high rep db press. thats the only thing i am sure works for me! the rest is a work in progress.

not a bad session.
 
Pull ups -27 kg 4x6
leg press 110 kg 4x6
dips -9 kg 5x4
RDL 70 kg 4x6
seated db shoulder press 15 kg dbs 3x8
curls 4x10

treadmill walking 20 mins, incline 6.0, speed 6.0

reduced assist on pullups. had to pause past rep of last set. will drop assist and do 8x3

went to front squat but pulled my knee slightly the ohter day and it didnt feel right when i warmed up so did the leg press.

went for 6x4 on dips but last rep on that last set was a grind so left it there.

went back to 15 kg dbs as my shoulder respond well to high rep db press. thats the only thing i am sure works for me! the rest is a work in progress.

not a bad session.
Good work considering the heat.
 
Rowing machine 5 km

ab bike crunch

treadmill walking 45 mins, inclide 6.0, speed 6.0

was a bit hung over and went on an empty stomach, rowing time about 15 seconds above best time - not too shabby at all.

reduced the walking speed and upped the incline. increased it to 10% at one point but had to reduce it.
 
overhead press (no push) 40 kg 10x3
deadlift 100 kg 3,3,2
leg press 115 kg 4x6
seated row 65 kg 4x6
chest press 57.5 kg 4x6 (supersetted with 4x10 db curls)
facepulls 3x15

treadmill walking 45 mins, incline 6.0, speed 6.0

OHP felt a little tougher than last time for some reason. All strict press and 60 seconds in between sets. will do a couple of times more before i up the weight on this. will reduce rest time by 10 secs.

added 2.5 kg on deadlifts. could maybe have squeezed out a horrid last rep but left it.

added 5 kg on leg press. should be able to front squat on tues as im going late.

added 2.5 kg on rows. will keep it at that for all of june then up the weight.

got an extra rep per set on chest press.

added in some facepulls. very light weight.

another good session! starting to see a difference in the mirror, in terms of muscle gain and fat loss.
 
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