Been slack with logging on sorry everyone. Loosely logged my week in my notes on phone but remember most of it easy.
Training has been solid tho done most days in the gym and actually don e solid cardio too for most days and had some big runs and a crossfit workout in there too
Monday was out to din with some mates so was a right off didn’t drink tho so surprised myself. Coke zeros only hahah.
Tuesday was legs. Didn’t proper right down reps N weight n that but my leg workouts are good and hit everything
Barbell Squat
80kg × 4 × 10
Leg Press
160 × 3 × 8-12
Romanian Deadlift
60kg × 3 × 8
Leg Extension
45kg × 3 × 12
Lying Hamstring Curl
45kg × 3 × 15
Walking Lunges (Dumbbells)
12kg each hand × 3 × 12 steps each leg
Standing Calf Raise smith machine
40kg × 4 × 15
Wednesday did a decent walk to warm up 25mins incline. Legs were sore as from day before so wanted to loosen up. Hit push workout next
Barbell Bench Press — 80kgx8x4
Incline Dumbbell Press — 30kgx10x3
Chest Press Machine — 70x12x3
Dumbbell Lateral Raise — 12kgx10x3
Seated Shoulder Press — 60x8x3
Cable Tricep Pushdown — 35x12x3
Overhead Tricep Extension — 25x10x3
Thursday has rest day was good had a long day with work and some running round town doing shit so was not able to make gym
Friday pull was a good one. Really feeling everything lots. Was sore af in my lats on sat.
Chip ups bodyweight 5 x 10 didn’t get 10 everytime but aimed for it
Lat Pulldown wide – 60kg 4x10
Lat p down narrow - 60kg 2 x 7 smashed these real quick
Barbell Row – 70kg 4x8
Seated Cable Row – 55kg 3x12
Face Pull – 30kg 3x15
Dumbbell Curl – 14kg 3x10
Hammer Curl – 12kg 3x12
Sat was meant to be push but got dragged to a mates x fit gym and did a 45min smash sesh with him. Was actual fucked at the end first time doing that and I was spent !
Sunday watched some sport then same mate who I trained with on Sat wanted to do a run we hit 10km. Was a lot slower than I have done in old days my knees were sore plus I was real puffed hahaha.
Doin this update on my lunch break will update again tonight or tomoz if I get in the gym this arvo
