Two_phats Training

[two_phat]

haha I should have worded that differently shouldn't I?

Yesterday was back & bis

12.2.09

Bentover BB Row

1 x 15 @ 50kg

1 x 10 @ 60kg

1 x 8 @ 70g

1 x 12 @ 50kg

1 Arm Db Row

1 x 12 @ 22kg

1 x 10 @ 29kg

1 x 8 @ 34kg

Seated Cable Row

1 x 10 @ 59kg

2 x 8 @ 68kg

Seated Incline db curls

3 x 8 @ 12.5kg

Cable Curls

1 x 12 @ 27kg

1 x 10 @ 36kg

1 x 12 @ 27kg

Hammer curls

3 x 8 @ 12.5kg

Average workout. should have been way more intense - shit from me i know.

[soundsgood]

haha I should have worded that differently shouldn't I?

Nah that was gold :pfft:

[two_phat]

13.2.09

Core & Calves

Deadlifts

1 x 15 @ 40kg

3 x 10 @ 70kg

Hyperextensions

1 x 15 @ BW

2 x 8 @ 20kg

ABC's x 2

Swiss Ball crunches

3 x 15

Standing Calf Raises

1 x 20 @ 200kg

2 x 15 @ 240kg

[two_phat]

16.2.09

Legs! - always look forward to legs these days, inspite of the fact I usually feel incredibly sick afterwards.

Squats

1 x 15 @ 60kg

1 x 12 @ 80kg

1 x 10 @ 100kg

1 x 8 @ 120kg

1 x 6 @ 130kg

Leg Press

1 x 12 @ 120kg

2 x 8 @ 240kg

Lying Hamstring Curls

1 x 12 @ 90lbs

1 x 10 @ 130lbs

1 x 8 @ 135lbs

Seated Hamstring Curls

3 x 12 @ 80lbs

Leg Extensions

3 x 12 @ 90

Good workout. Was pretty tired at the end. Will hit chest tomorrow.

[two_phat]

Was chest today - really wanted to thrash them and lift heavy today, so ate a good amount of food and had some caffeine before I went - I don't have any pre-workout sups so this will do!

18.2.09

Chest

Flat Db Bench

1 x 15 @ 20kg ( I remember when this used to be hard for me lol )

1 x 12 @ 27kg

1 x 8 @ 34kg

1 x 6 @ 38kg *without a spotter, was stoked to do this. wanna start hitting 40s soon.

Decline BB Bench

1 x 12 @ 50kg

1 x 10 @ 60kg

1 x 8 @ 70kg (this was tough - last one took a LONG time to get up)

1 x 15 @ 50kg

Incline Db Bench

1 x 12 @ 20kg

2 x 6 @ 25kg, 2 x 6 @ 15.5kg (dropsets, this was till failure)

Cable Flys

1 x 12 @ 35lbs

1 x 10 @ 45lbs

1 x 8 @ 60lbs

1 x 12 @ 40lbs

My chest was nicely tired and was feeling full. today as I'm writing this my chest is sore and tight, so must have worked it hard!

[two_phat]

Back & Bi's

Bent over BB Row

1 x 15 @ 50kg

1 x 10 @ 60kg

2 x 10 @ 70kg

Angled T-Bar Row

1 x 12 @ 20kg

1 x 10 @ 30kg

1 x 10 @ 40kg

1 x 12 @ 20kg

Seated Cable Row

3 x 12 @ 54.5kg

BB Curls

3 x 12 @ 20kg

Incline Db Curls

1 x 8 @ 12.5kg

2 x 6 @ 12.5kg, 2 x 8 @ 7.5kg (superset)

Wasn't particularly impressed by todays workout. Ran home afterwards - I thought it would take me a while and would be worthwhile as it would be my first non-HIIT run for ages! and therefore my first run over 20mins for so long. I decided to time myself to see how I did - got home, puffed as, sweating like Cliff Richard in a brothel, and checked the time expecting to see at least 30 minutes to have passed.....turns out 18 had passed. Checked the distance on mapmyrun.co.nz and it came up with 4.6kms. So gotta find a route to make it longer now.