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31/01/2012

Legs and Abs

BB Squats: 5x5 @ 100, 110, 120, 130 and 140KG.
Legs Press: 3x8 @ 250KG.
Leg Extensions: 3x10 @ 180KG or maybe its was 180lbs?
Hamstring Curls: 3x12 @ 100KG.
Hanging Leg Raises: 4x12.
Weighted Crunches: 3x10.
Leg Extensions: 3x15.

01/02/2012

Back and Biceps:

Deads: x5 @ 100, 110, 120, 125, 130KG.
Bent Over BB Rows: 3x12 @ 62, 72, 82KG.
Lat Pull Downs: 3x10 @ Level 11.
Chins: 3x6 @ Bodyweight.
Standing Alt Bicep DB Twist: 3x8 @ 22KG DBs.
Seated DB Hammers: 3x8 @ 20KG DBs.
Standing Barbell Curl: 3x10 @ 40KG.
Lying Down Cable Bicep Curls: 3x10 @ 60KG.

Diet:

2x Scoops of Wholegains
2x Wraps with Tuna.
2 scoops of USN IGF-1.
Chicken Salad Wholemeal Wrap and Apple.
2x scoops of USN IGF-1.
2x Magna Powers before Workout.
1x scoops of Intracell during Workout
2x scoops of AfterGlow after Workout.
Homemade Curry with 200g of Chicken Thigh.

02/02/2012

Rest Day.

03/02/2012

Shoulders and Calves:

Seated Shoulder DB Press: 4x6 @ 32.5KG DBs.
Seated Arnolds: 3x10 @ 22KG DBs.
Shrugs: 3x12 @ 42KG DBs.
Side to Front DB Raise: 3x12 @ 12KG DBs.
Standing BB Calve Raise: 3x12 @ 102KG.
Seated Calve Raise: 3x10 @ 60KG.

04/02/2012

7 Mile Road Run - it was so cold!

Abs at home.

05/02/2012

Rest Day.

Hi Alex, nice to see you back and logging your progress.

With a weeks solid training under the belt after a week off, especially with a totally new routine, you must be suffering DOMS pretty much everywhere.

Your diets really well structured, not to say disciplined, how far did you let it go while doing the 5x5 for 3 months? Did you get what you wanted out of the 5x5?

mikeadmin wrote:

Hi Alex, nice to see you back and logging your progress.

With a weeks solid training under the belt after a week off, especially with a totally new routine, you must be suffering DOMS pretty much everywhere.

Your diets really well structured, not to say disciplined, how far did you let it go while doing the 5x5 for 3 months? Did you get what you wanted out of the 5x5?

Thanks and yes serious DOMs!  The 5x5 was ok but I didn't quite reach my targets to be honest. I find the programme hard going and lost interest, however I am much more focused now and am loving the gm ate the mo.

06/02/2012

Chest and Tri's

Incline DB Press: 3x6 @ 45KG DBs.
Flat BB Bench Press: 3x6 @ 100KG.
DB Fly's: 3x15 @ 22KG.
Cable Cross Over: 3x8 @ ?KG.
Close Grip Bench Press: 3x8 @ 60KG.
Skull Crushers: 3x10 @ 17.5KG DBs.
Body Weight Dips: 3x15.
Rope Pull Down: 3x10 @ ?KG.

Diet:

2x scoops of Whole Gains
3x Oatcakes with 1tbsp of Organic Peanut Butter.
100g of Wholeweat Pasta, mixed with a Tin of Tuna in Spring Water and Pesto plus Apple.
2x Scoops of USN IGF-1 Protein.
2x caps of magna Power before Workout.
2x scoops of AfterGlow after Workout.
2x Seabass Fillets with Streamed Veg.

07/02/2012

Back and Bi's

Deads: 3x5 @ 102KG, 112KG, 120KG and 127KG.
Bent Over BB Rows: 3x10 @ 70KG.
Lat Pull Downs: 3x10 @ Level 11.
Some O/H DB Back Exercise: 3x8
EZ Bar Curls: 3x8 @ 35KG.
Standing Alt DB Twists: 3x8 @ 20KG DBs.
Rope Machine Bi Curl: 3x8 @ ?KG.
Standing BB Bicep Curl: 3x10 @ 35KG.

Diet:
2x scoops of Square Meal.
3x Oatcakes with 1tbsp of Organic Peanut Butter.
100g of Wholeweat Pasta, mixed with a Tin of Tuna in Spring Water and Pesto plus Apple.
2x Scoops of USN IGF-1 Protein.
2x caps of magna Power before Workout.
3x scoops of AfterGlow after Workout.
250g of Turkey Mince Chilli (no rice) plus 2x cubes of 85% Choc.
2x scoops of AfterGlow after Workout.

08/02/2012

Legs and Abs

BB Squats: 4x5 @ 102, 122, 132 and 142KG.
DB Lunges: 3x10 @ 32KG DBs.
Leg Press: 3x8 @ 250KG.
Hanging Knee Raises: 3x12.
Weighted Crunches: 3x12.

You seem to have dropped the extra hamstring work this week, is there a method in there or just running tight on time?

mikeadmin wrote:

You seem to have dropped the extra hamstring work this week, is there a method in there or just running tight on time?

A bit short on time tonight unfortunately. I may chuck it in Fridays workout...

10/02/2012

Shoulders and Calves

Seated DB Shoulder Press: 3x6 @ 30KG DBs.
DB Shrugs: 3x12 @ 45KG DBs.
DB Side to Front Raise: 3x10 @ 12KG DBs.
Seated Calve Raise: 3x12 @ 65KG.
BB Calve Raise: 3x15 @ 102KG.

13/02/2012

Incline DB Press:3x5 @ 48kg DBs, straight into 25kg DB droplets. That's a PB as well so pleased with that.
Flat DB Flies: 3x15 @ 20kg.
Cable Crossovers: 3x10 ?kg
Flat BB Bench Press: 3x5 @ 90kg.
Bodywight Dips: 3x15.
DB Skull Crushers: 3x12 @ 20kg.
Rope Pull Downs: 3x10 @ 50kg.
Overhead Cable Tricep Extensions 3x8 @ ?kg.

Good sessions, strong pressing and nice work on the squats too.

Some great sessions there Alex and great pb! Did you have someone pass you the db's or hoyk them up your self!?

Thanks guys. I lifted one into place and my mate passed me the other!

17/02/2012

Been a busy week so only managed to train twice.

Back, Bi's and Shoulders

Deads: 3x6 @ 105KG
Lat Pull Down: 3x12 @ Level 11
Bent Over BB Rows: 3x10 @ 75KG.
Standing Bicep Twist: 3x6 @ 25KG DBs
Seated DB Bi Curl: 3x 8 @ 20KG DBs.
EZ Bar preachers: 3x10 @ 30KG.
DB Hammers: 3x10 @ 22KG DBs.
Seated Shoulder Press: 3x6 @ 32KG DBs.
DB Front Raises: 3x10 @ 12KG DBs.

18/02/2012

7 Mile Road Run plus Abs.