Lets Get Strong!

Found the best healthyish snack ever today. Was still hungry after my lunch so i had a rice cake with 100% peanut butter, it was ok but a bit boring until my mate pulled out a jar of nutella. Just a smidge if nutella with the pb and that rice cake was the bollocks! New favourite!

I trained back tonight, i felt good and strong and blasted it out in about 45mins

Wide grip chins - 3 x 12

Close grip chins - 12, 8, 7

Close grip cable row - 3 x 5 - stack

Wide grip cable row - 3 x 12 slow reps - ??

Dumbell rows - 5×45s, 5×52.5s, 5x 55s

Straight arm pulldowns - 3 x 12 - 50kg then finished with a double dropset to failure
 
Got a nice little shoulder session in at 5.30am... im getting too keen!
Ill put it up later when i got 5 mins
 
Right now im home and finished working in the rain my shoulder session went like this.

Military press 3 x 5 - 65kg

Plate loaded press 3 x 15 slow reps

Lat raise 3 x 12 - 12s

Face pull 3 x 12 - 54.5kg

Cable upr 3 x 10 - 54.5kg

Reverse x-over 3 x 12 - 11.5s (i think)

Real quick session before work, got it done in about 40 mins. Had a nice little bacon roll and a latte from greggs afterwards, healthy eating!
 
Got rained off from work again so went to harvester for all you can eat breakfast. I had every intention of haveing a few poached eggs with beans on wholemeal toast but that quickly escalated into pancakes with fruit and yoghurt, 2 crumpets, 3 sausage, 3 bacon, 3 hash brown, 2 black pudding, 2 lattes aaaaaaand a few poached eggs with beans on wholemeal toast!
I trained chest with a belly full of fried pig!

Bench- 5 x 20kg, 60kg, 100kg, 120kg, 135kg

Incline db - 6 x 44s, 6 x 48s, 5 x 48s, 3 x 48s

Dips - 3 sets with 30kg to failure then drop the weight and rep out

Pec dec - 5 x 10 super slow reps

Ez curls - 3 x 12 - 40kg

Pinwheels - 3 x 12 - 30s

1 hour x-trainer- heart rate @ 150-160

I ate much better after my massive breakfast!
 
Worked my ass off at work today so probably burned a rodiculous amount of calories but struggled getting enough in as i barely stopped to eat. I reckon i ate less than 3000 calories....
Bit of hamstring dominant legs and calves this evening.

Deadlift 5 x 60, 100, 140, 180, 220kg

Front squat 5 x 20, 40, 60, 70, 80, 90, 100kg

Standing leg curl - 3 sets

Hamstring leg press - loads of sets up to
3 x 12 - 240kg

Calves to finish
 
Long day at work yesterday, started on site at 7am, had no breaks, finished at 3.30, rushed home to get showered and changed then started my 2nd job at 5pm :/....
Somehow i managed to muster up the energy for an arms session afterwards

Reverse grip bench - 5 sets 12 - 90kg

Close dips - 3 sets to failure (15,12,12)

Ez curls - 3 sets 12 - 40kg

Pinwheels - 3 sets 12 - 30s

Over head cable/ press down superset -
3 sets

Machine preachers - 3 sets with double drop sets

Straight home and bed reasy for work this morning!
 
Nice little sunday evening legs session

Ass to grass squat 5x60, 80, 100, 120, 137.5

Single leg press - 5 x 10/10 sled + 60kg

Seated calves - 5 sets to falure - 50kg

Leg ext (slow reps) - 5 x 12 - 55kg
 
Got to the gym a little late this morning so had to rush. I dropped db rows out cos ive hurt my hand in work and grip was an issue this morning


Wide grip chins - 3 x 10

Close grip chins - 3 x 8

Close grip cable row - 3 x 6 - stack

Wide grip cable row - 3 x 12 slow reps - ??

Straight arm pulldowns - 3 x 12 - 50kg then finished with a double dropset to failure
 
I have been training just struggling to get on here to update it. I should keep it up really cos half the time i forget what i did the week before and whether i should be upping the weight!
Diets been a bit shit lately but im leaning out and my quads and calves are growing nicely with muscle memory too! Happy with that.... weights around 98/9kg

Trained legs tonight ...

Ass to grass squat 5x60, 80, 100, 120, 140

Single leg press - 5 x 10/10 sled + 70kg

Seated calves - 5 x 15- 50kg

Leg ext (slow reps) - 5 x 15 - 55kg

Weights are going up nicely!
 
You must log in or register to reply here.
Back
Top