Sign in to follow this  
Followers 0

My Log August to December 2017

tyreguy

14 posts in this topic

My new log, basically 5x5.

Going to be consistent ( 4 x days a week).

A focus on accessories will be important moving forward as well (Never really did these). Short term goals will be getting back to where I was about a year ago strength wise, whilst losing fat.

Diet needs to be cleaned up like always, and generally enjoying life too much, bringing in more discipline all round.

i do actually enjoy training, but need to start off with small goals, and then review as i progress.

 

This morning.

 

Squat: 60x5x5

 

OHP: 40x5x5

 

DL: 100x1x5

 

20mins Cardio fast walk treadmill

 

Sit ups 4x 10

 

Tricep push downs 15x5

 

BW 107

 

 

gazza likes this

Share this post


Link to post
Share on other sites

10min warm up on bike

Squat:

62.5kg 5x5

 

Bench 60kg 5x5

 

Barbell rows 40x5x5

 

Lower back stretches

Lower legs Quads, hammies, calves

Band activation stuff for shoulders.

 

 

All easy as.

 

Bi`s 4x10

 

Tri`s 4 x 20

 

Share this post


Link to post
Share on other sites

Squat

70x5x5

 

Bench

70x5x5

 

Deadlift

Up to 105x5x5

 

Assisted pull ups 3×10

 

Pushups 3×10

 

Bi's 4x10 10kg dbs

 

Tris 4x10 ezicurl bar 5kg on each zide

 

Eat.

Share this post


Link to post
Share on other sites

Bike level 11,  85rpm 5mins.

 

Squat

75x5x5

Light stretching hams, quads, groin.

 

Lots of band exercises for shoulders, arms, tris elbows.

 

 

Ohp

42.5x5x5

 

Deadlift

Up to

105x1x5.

 

Assisted Pull ups

Close 4x10

Wide 1x10

 

Assisted dips

4x12.

 

Share this post


Link to post
Share on other sites

Stationary bike 10mins

 

Bench

75x5x5

 

Squat 77.5 x5x5

 

Row 45x5x5

 

Leg extensions 5x12

 

Ham curls 5x15

 

Duration 1 hour 15mins.

 

 

Share this post


Link to post
Share on other sites

10min bike

 

Squat 80 x5x5

 

Bench 77.5 x5x5

 

Deadlift.

110x1x5

 

Ab pull downs 5x12

 

Db flyes 10kg 5x12

 

Leg extensions 5x12

 

Duration 1 hour 15mins

 

 

Share this post


Link to post
Share on other sites

Squat 82.5x5x5

 

Bench 80x5x5

 

OHP 45x5x5

 

Cable pulls x lots no weight

 

standing cable crunches 4x20

 

Lying bench rows 40kg 4x10

 

DB rows 30kg 5x2 each arm

 

1x  hour 20mins.

Share this post


Link to post
Share on other sites

Bike 5mins

 

 

Squat 85x5x5

 

Bench 82.5 x5x5

 

Deadlift 120x1x5

 

4x20 standing cable crunches

 

4x10 tricep pull downs 

 

Ezibar curls 4 x15 

 

 

 

 

Share this post


Link to post
Share on other sites

Bike 5mins

Leg Press 2 plate a side x lots

 

Light stretches

 

Squat 87.5 x5x5

 

OHP

47.5 x5x5

 

Barbell Rows

47.5 x5x5

 

Assisted pullups 3 x10

Chinups 1x10

 

Ham Curls 5x12

 

 

 

 

 

 

Share this post


Link to post
Share on other sites

Cardio.

 

Bike 45mins

 

Barbell cleans

 

40x5x3

 

 

60x1x3 hard these ones.

Share this post


Link to post
Share on other sites

Ride Stationary Bike:

10mins

 

Squat

 

90x5x5

 

Light Stretches for 20mins

 

Share this post


Link to post
Share on other sites

Bench.

 

90x5x5

 

3.5min rest between sets

 

Light rope tricep pulldowns 5x20

 

Ezibar curls

 

 

Share this post


Link to post
Share on other sites

Deadlift

 

60x1x10

80x1x5

 

100x5x5

Speed deads, 4min rest between sets.

 

 

 

 

 

 

Share this post


Link to post
Share on other sites

Bench.

60x1x5

80x1x5

90x1x3

 

92.5x5x5

 

Rope pull downs 5x15

 

Ezibar curls 5x12

 

Cable rows 3x10

 

 

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!


Register a new account

Sign in

Already have an account? Sign in here.


Sign In Now