Sandif Posted July 23, 2013 Author Report Share Posted July 23, 2013 BIS, TRIS, ABS preacher curl machine 4 plate x 10 x 5 setsoverhand BB CURLS 15 kg x 10 x 5 setsDB hammer curls 6 kg x 10 x 5 setstri cable push down with overhead tri extension 6 plate x 10/8 x 5 setstri kick backs 7 kg DB x 10 x 5 setsabs - prone hold 60 sec +10 crunch 10 leg raise x 3 Quote Link to comment Share on other sites More sharing options...
Sandif Posted July 26, 2013 Author Report Share Posted July 26, 2013 Training session with Keepa trainer on Wednesday. Mostly cardio with some body weight exercises... today at the gymbench press smith machine 20 k 2 x1530 k 5 x8Incline DBpress8 kx1510 k x 1212.5 k x 10 x 4reverse flyes to stretch 3 plate 2 x 12flyes 8 plate x 4. X 10lat combo -my standard at usual weights 5 x10 eachdb bent over row 15 k x 10 x 4ran out of energy here and had to walk home.... Gotta get my food sorted out! Quote Link to comment Share on other sites More sharing options...
Sandif Posted July 27, 2013 Author Report Share Posted July 27, 2013 2.5 k walk to swap cars this morning... stopped for coffee but still less than 30 minutes so I'm happy! walk to gymsquat on deck = 40k 5 x 10 repsleg extension machine - 10 bar 2 x 10, 11 bar 2 x 10, 12 bar 1 x 10BB dead lift - 30 k 2 x 15, 40 k 4 x 10supermans - i,v,w,v... x2 x 4 setsseated DB shoulder press - 8 k x 1 x 12, 12.5 k x 2 x 10, single arm 12.5 k 2 x 8DB front raise - 4 k x 8= half/full x 5 setslegs - butups x 12, side leg raise x 12, clams x 12 - each side.prone x 60 secwalk home Quote Link to comment Share on other sites More sharing options...
Sandif Posted July 28, 2013 Author Report Share Posted July 28, 2013 ... Quote Link to comment Share on other sites More sharing options...
Dontrunwithknives Posted July 28, 2013 Report Share Posted July 28, 2013 ...Really good progress *good* Quote Link to comment Share on other sites More sharing options...
Sandif Posted July 29, 2013 Author Report Share Posted July 29, 2013 Thanks DRWK. But I've taken the pics down now. I'm trying to get a better "now" shot! Quote Link to comment Share on other sites More sharing options...
Sandif Posted August 3, 2013 Author Report Share Posted August 3, 2013 Wednesday. Training with Keepa training... Lots of dips, pull ups, flyes ( hi, med, low on the cables) finishing with supermans, scissors and walk outs - gotta hate those walkouts! Thursday - bis and tris...Preachers 20k x 20 x 5reverse grip bb curl 15k x 20 x 5hammer curls 6 k DB x 20 x 5cable tri push down 30 k x 20 x 5overhead cable tri extensions 20 k x 20 x 5Tri DB kickbacks 6k x 15 x 3 Quote Link to comment Share on other sites More sharing options...
Sandif Posted August 3, 2013 Author Report Share Posted August 3, 2013 LEGS DAY. YAHOO MY FAVOURITE!hack squat 20 k x 15, 40 k x 12, 60 k x 10, 80 k x 5, 80 k x 5, 60k x 10, 40k x 12, 20 k x 15 note 80 k is new personal best. Will possibly try 100 next leg day....BB Lunges 10 k x 15 each, 20 k x 10 each, 20 k repeat, 10 k repeat. BB Stiff dead 30 k x 15 x 2, 40 k x 12 x 3db front raises. 4 k x 8 x 2db side raises 4 k x 8 x 2shoulder press machine. 4 plate, 5 plate, 6 plate, 7 plate - 5 each side plus 5 ttogether. Pec deck reverse. 15 k x 12 x 3 to stretch out. Quote Link to comment Share on other sites More sharing options...
Sandif Posted August 11, 2013 Author Report Share Posted August 11, 2013 Been a while. Still been training but just been super busy at work! walk on treadmill ( raining so couldn't walk to gym). 2 k at 7.5 k/ hour. Assisted pull ups 10, 8, 8, 6Lat pull down traditional and straight arm superset 5 x 10 (7 plate trad, 4 plate straight arm)single arm row 6 plate 5 x 10 each. Cable row, close grip. 5 x 10 14 platedb bent over row5 x 10. 15 kabs to finish Quote Link to comment Share on other sites More sharing options...
Sandif Posted September 25, 2013 Author Report Share Posted September 25, 2013 Ok... So it's been a while.... But only cos I haven't posted. Still been training! today...10 min warm up on the treadmill.. A slow walk at 7 k per hour Training part one20 k hack squat x 10 with calf raise10 k side bend x 1010 k side twist x 10repeat without rest 5 x Training part twoleg curl "peels" from 1x15plate to 8x8plate(drop a plate add a rep each time) Training part three20k BB upright row x 1020k BB shoulder press x 1020 k shrug x 10repeat 5 x no rest training part fourbutt ups x 10side leg raise x 10, clam raise x 10 each sideleg raise x 10butt ups x 10side/clam x 10 each sideprone hold x 1 min2 k walk home in 15 min feeling good! Quote Link to comment Share on other sites More sharing options...
Sandif Posted September 25, 2013 Author Report Share Posted September 25, 2013 time poor this morning... 10 min on treadmill at 7k/hour while watching the Am Cup...5 sets of bi curls on machine 4plate x 10 with racing cars (5k plate) x 104 sets of reverse grip bb curls (15k) x 10 with db tri kick backs (6k) x 10 each4 sets of neutral db curls (8k) x 10 with standing db shoulder press (8k) x 104 sets of cable tri press 8 plate x 10double time standing db curls (5k) x 20 x 4 sets minimal rest double time standing db curls (5k) x 40 x 4 sets minimal rest abs - crunch (10), bicycle crunch (15), butt ups (10) x 4 setshome... and then off to work for the day! Quote Link to comment Share on other sites More sharing options...
Sandif Posted January 27, 2014 Author Report Share Posted January 27, 2014 Day 10 of 42 days of cardio only... 3 k walk to gym10 min on treadmill - 1 min walk @6.7k/hr, 1 min run @10k/hr5 sets of20 line jump, 10 box jump, 10 squat push with 5 k med balllrepeat treadmill run walk for 10 min.walk home - 3 k Quote Link to comment Share on other sites More sharing options...
Sandif Posted August 28, 2014 Author Report Share Posted August 28, 2014 Been a while... Since I posted and also since I hit the gym! 15 min warmup on x trainer bench press- close grip, normal grip, wide grip 10 of each at 20kg bbell. 5 setssingle arm DB bench press. 12.5 kg 8 of each for 4 sets super set with I and t DB raise 3kg 8 of each shoulder pres on machine. 15 of each at 4 platescable lat pull down with close grip pull down 15 to 1 reverse pyramid 4 plates.home Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted August 29, 2014 Report Share Posted August 29, 2014 Eight months since the last workout? Careful, you're verging on overtraining, there. Welcome back. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted August 29, 2014 Report Share Posted August 29, 2014 Just take your time getting back at and gradually build each week. Quote Link to comment Share on other sites More sharing options...
Sandif Posted August 30, 2014 Author Report Share Posted August 30, 2014 Sorry. Not been posting as workouts been few and far between.... But still know my paces.thats why all I'm gonna say about today was that is was a wimpy legs day with light weights for squat lunge superset on smith... Followed by machine extensions with planks and then some med ball ab stuff.nothing to write up really! Quote Link to comment Share on other sites More sharing options...
Sandif Posted September 2, 2014 Author Report Share Posted September 2, 2014 Tuesday bis and trispreacher curls on the machine. 5 plate 5 sets of 10 repsreverse bb curls. 10 k bar 5 sets of 10bi curl to shoulder press. 7 k DB 5 sets of 10cable tri push down 6 bar 5 sets of 10 Quote Link to comment Share on other sites More sharing options...
Sandif Posted September 2, 2014 Author Report Share Posted September 2, 2014 Today I went to royal oak jetts for a change. I normally train at st lukes15 kg bb combo of bent over row, curls, upright row, shoulder press 5 sets of 1015 k DB bent over row, 5 of 10cable seated pull down combo front and wide grip , 5 plates 5 of 10cable flyes at 5 plates 5 of 10i don't think ill head back to Ro in a hurry. A bit small and cramped with a few grunters....but still nice change for today! Quote Link to comment Share on other sites More sharing options...
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