Here we are, Christmas binging has completed and back to being a good boy with my calories
Ate plenty of ham and deserts, roasted veges etc, Surprisingly only gained 1.1kg from 23rd to 28th
Christmas eve had a quick leg workout
Lying leg curl machine
48kg 4 sets
x12 x12 x12 x12 (Increase)
Leg extension machine
60Kg 4 sets
x12 x12 x12 x12 (Increase)
Back extension (back to machine)
66Kg 5 sets
x20 x20 x20 x20 x20
Seated calf press machine
105Kg 4 sets
x12 x12 x12 x12 (Increase)
Seated hip abductor, Outwards
39Kg 4 sets
x12 x12 x12 x12 (Increase)
Seated hip abductor, Inwards
39Kg 4 sets
x12 x12 x12 x12 (Increase)
Then i was in full Christmas lazy mode, Got sunburn and enjoyed life.
Today was Pull day and back into normal routine and calories
Lat Pull-down - Cable
78Kg 4 sets
x12 x9 x9 x7
Lat Pull-down, reverse grip - Cable
69kg 4 sets
x12 x12 x12 x12 (Increase)
Reverse Fly - Machine
60Kg 4 sets
x12 x12 x12 x12
Preacher curl - Cable , V bar
51Kg 4 sets
x12 x12 x10 x9
Hammer curls - cable, Ropes
51Kg 4 sets
x12 x11 x11 x9
Cable Row
78Kg 4 sets
x12 x12 - Tweaked back. Go home hot shower and pain killers.
think ill drop the weight back down a plate and hold that for a week or so to allow supporting muscles to become accustomed to the load in stabilizing my back when rowing.
Face pulls - Cable
60Kg 4 sets
x0 Skipped to go rest back.