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Symmetry..

Flamer

By Flamer
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Flamer Senior member

Flamer

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Thursday 15th Aug

PM

Incline Bench 30kg x 12 x 4

DB Flat Flys

10kg x 12 x 2

13.5kg x 8 x 2

Cable Flys

2P x 10 x 2

1P x 15 x 2

Tricep Press Down

4P x 20

5P x 15 x 2

2 Bench Dips (BW) 15 x 3

Friday 15th Aug

AM

1 hr X trainer L5 (749 cal)

Swiss Ball Crunches (w. 15kg plate) 10 x 3

Swiss Ball Leg Raises 10 x 3

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Flamer Senior member

Flamer

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Friday 15th Aug

PM

DB Shoulder Press (drop sets)

10kg x 12, 10, 12

6kg x 15 x 3

2kg x 15 x 3

DB Front Raise 6kg x 12 x 4

T-Bar Rows

WG 25kg x 15 x 4

NG 25kg x 15, 30kg x 15 x 2

Reverse Pec Dec 24 x 20, 15, 12

Natural Runner 40min L6 (515cal)

For no particular this was a really cool w/out. Loved it - would of been happy to stay for hours.

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Flamer Senior member

Flamer

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Saturday 16th Aug

No weights, no cardio. Rode both horses though -which cleaning mud off them could be considered cardio - but 4 laps of beach on each. So that is 8km of up, down, up, down, up............

Sunday 17th Aug

AM - 1 hr wind trainer

PM - moved horses AGAIN - drier paddock so they aren't standing on 2" of mud (20 walking)

Monday 18th Aug

AM - 1 hr X trainer (820 cal)

DB side Bends 13.5kg x 15 x 3

Leg Lifts 3P x 12 x 3

Swiss Ball Pikes 15 x 3

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poos_n_wees Veteran member

poos_n_wees

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Saturday 16th Aug

No weights, no cardio. Rode both horses though -which cleaning mud off them could be considered cardio - but 4 laps of beach on each. So that is 8km of up, down, up, down, up............

Riding horses on the beach.. sounds so romantic (minus the cleaning mud part lol).

Monday 18th Aug

AM - 1 hr X trainer (820 cal)

DB side Bends 13.5kg x 15 x 3

Leg Lifts 3P x 12 x 3

Swiss Ball Pikes 15 x 3

15x3! :clap: These are tricky.. they require balance AND coordination :pfft:

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Flamer Senior member

Flamer

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Tuesday 19th Aug

PM

DB Shoulder Press

8.5kg x 12

10kg x 12

13.5kg x 10, 10 (just, essentially failed on 7th rep)

8.5kg x 10

Side Laterals 8.5kg x 10 x 4

Cable Side Raises 0P x 15, 15, 10 (right shoulder was fine - left was burning and had nothin left.....highlights my "symmetry" issue)

Incline Rear Delt Raise 6kg x 15, 15, 10, 10

Incline Rear Delt Fly 6kg x 15, 15, 10, 10

Machine Press 3P x 10 x 4

Face Pulls 6P x 12 x 4

Front Plate Raise 10kg x 10 x 4

30 min Natural Runner L6 (417 cal)

Left shoulder INTENSELY BURNING. The side cable raises really highlight the differences between my left & right shoulders. As my right shoulder was fine. Friday is my usual second shoulder/delt/back day. I may focus on the left shoulder more with the cable raises. Pain didn't last long......thankfully.

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poos_n_wees Veteran member

poos_n_wees

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Friday is my usual second shoulder/delt/back day. I may focus on the left shoulder more with the cable raises. Pain didn't last long......thankfully.

hug.gif Damn injuries! Good to hear the pain didn't last long though.

Are you doing any rehab work for the shoulder at all? Or seeing a physio for it?

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Flamer Senior member

Flamer

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Friday is my usual second shoulder/delt/back day. I may focus on the left shoulder more with the cable raises. Pain didn't last long......thankfully.

hug.gif Damn injuries! Good to hear the pain didn't last long though.

Are you doing any rehab work for the shoulder at all? Or seeing a physio for it?

No, injury was years ago. I just don't think it will ever be the same! I do need to do more rehab/warm up work before I hit the "heavy" sets however. Shoulder is fine with low weight, high rep. But, the heavy stuff has quite an instant impact.

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Flamer Senior member

Flamer

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Wednesday 20th Aug

AM - 1 hr Natural Runner L6 (807cal)

Swiss Ball Crunches w. 15kg plate 10 x 3

Swiss Ball Leg Raises 10 x 3

Abs w/o was hard this morning, was even puffin a little! :-s Shoulder feels all good this morning, mildly fatigued, but not painful...so ALL GOOD! \:D/

Back tonight for legs. Won't be going too heavy on squats as no spotter.

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Flamer Senior member

Flamer

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Wednesday 20th Aug

PM

Squats

40kg x 12

50kg x 10

60kg x 10 x 3

Stationary Lunges 35kg x 12 x 3

Good Mornings 50kg x 20 x 4

SS Stiff Leg Dead Lifts 50kg x 15 x 4 (runnin out of steam, legs shaky! Issues with grip & forearms)

Lying Leg Curls 60 x 12 x 4

Abductor machine 50 x 12, 10, 10

Done for another day. No cardio tonight - don't think I need it after that. I expect tomorrow mornings cardio may be a litle "slower" than usual.

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Flamer Senior member

Flamer

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Thursday 21st Aug

AM

30 min X trainer L6 (360 cals)

Standing Calf Raise 60kg x 12 x 4

Seated Calf Raise 30kg x 12 x 4

30 min treadmill - incln 6.5, spd 5.6 (189 cals)

As predicted a little slower this morning. Quads feelin quite fatigued. Going to really have to focus on diet as I don't think I'm losing anything at the mo.....just bulking!! :-s

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Flamer Senior member

Flamer

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Going to really have to focus on diet as I don't think I'm losing anything at the mo.....just bulking!! :-s

With all the heavier weights, you must be gaining some muscle! lifter.gif

Yeah, I think I saw some lats the other day! \:D/ And shoulders have filled out a little, but so have quads. So, I may need to start skipping the squats and focus on glutes and hammies.

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Flamer Senior member

Flamer

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Thursday 21st Aug

PM

Incline DB Press

8.5kg x 15, 10kg x 12, 13.5kg x 10 x 3

Incline Flys 10kg x 15 x 3

Cable Flys

2P x 10 x 2

1P x 15 x 2

Tricep Pressdown 5P x 15 x 3, 6P x 12

2 Bench Dips (BW) x 15 x 3

40 min Natural Runner (446 cal)

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