New Goals, New Me

[BainTrain]

Good job on the weigt loss! Well done

[marky65]

Cheers for that, still got a little way to go though. :nod:

21/05/09

Weights PM ALL KGs

Back

Bent over DB Rows - 12@ 19, 12 @ 22, 10 @ 26, 8 @ 31

Lat pulldowns - 10 @ 49, 10 @ 52, 10 @ 56

One arm Rows (e/s) - 10 @ 22, 10 @ 22, 12 @ 19

Straight Arm Pulldowns - 15 @ 17, 15 @ 21, 15 @ 21

Hyper Extensions - 25 / 25

Biceps

BB Curls - 12 @ 22.5, 12 @ 25, 10 @ 25, 8 @ 25

DB Curls - 10 @ 12, 10 @ 12, 12 @ 10

Hammer Curls - 10 @ 13, 8 @ 15

Cable Curls - 15 @ 24, 15 @ 24

[marky65]

22/05/09

Weights PM All kgs

Shoulders

Lat Side Raise - 12 @ 11, 12 @ 12, 10 @ 13

DB Shoulder Press - 12 @ 13, 12 @ 14, 10 @ 15, 8 @ 16

Reverse Flyes - 12 @ 15, 10 @ 17, 10 @ 19

Upright Row - 12 @ 35, 12 @ 40

Abs

S/B Crunch - 20 / 20 / 15 / 15 / 15 / 15

Cable Crunch - 12 @ 35, 12 @ 35, 10 @ 38 ( back to the hard machine)

Bridges - 30secs / 30 secs / 30 secs

[marky65]

23/05/09

Cardio PM

Bike (windtrainer) - 20 mins

Off tomorrow

[marky65]

25/05/09

Weights PM ( all KGs)

Quads

Squats - 12 @ 80, 12 @ 80, 10 @ 100, 8 @ 110

Superset

Leg Extn - 12 @ 7P, 12 @ 8P, 12 @ 9P

BB Lunges - 12 @ 70, 12 @ 90, 12 @ 100 (each side)

Straight set(will be superset with hack squats)

45 Leg Press - 12 @ 170, 12 @ 185, 10 @ 200, 8 @ 210

Superset

Leg Curls - 8 @ 8P, 8 @ 9P, 8 @ 10P

Standing Calf Raise - 20 @ 300, 15 @ 300, 10 @ 300 (lbs)

Decline Sit ups - 10 / 10 / 10

[marky65]

26/05/09

Weights AM

Chest

InclineDB Press - 12 @ 16, 12 @ 18.5, 10 @ 20, 8 @ 22.5

Flat DB Press -8 @ 20, 10 @ 20, 12 @ 18.5

Incline DB Flyes - 12 @ 11.5, 12 @ 11.5, 12 @ 11.5

Flat DB Flyes - 15 @ 14, 15 @ 14, 15 @ 14

Triceps

BB Skull Crushers- - 12 @ 22.5, 12 @ 25, 10 @ 27.5, 8 @ 27.5

DB Kick backs - 15 @ 7.5, 15 @ 7.5 (each side)

Nice burn on the triceps after those....

[marky65]

No training for the last part of the week. Had man flu really badly so hopefully over it by Monday and get back into it.

Sick of pulling tissues though.... :pale: :puke:

[teamfatboy]

As long as you're pulling tissues with perfect form :grin:

Sorry to hear that tho - man flu sux!

[runveerun]

Oh dear not MAN FLU! Us girls have no idea what that is like we only have wussy girl flu! hee hee :pfft: Wishing you well and healthy-ness!!

[marky65]

Over the man flu and back into it.....need to take a few harden up pills though...5am is damn cold for the morning training.... :roll:

02/06/09

Weights AM

Shoulders

Lat Raise - 12 @ 10, 12 @ 10, 12 @ 10

DB Press - 12 @ 11.5, 10 @ 14, 8 @ 14, 6 @ 16

Reverse Flyes - 10 @ 14, 10 @ 14, 10 @ 16

Chest

Incline DB - 12 @ 16, 10 @ 18.5, 8 @ 20

Incline Flyes - 10 @ 14, 10 @ 14, 10 @ 14

Decline DB Press - 8 @ 20, 8 @ 22.5

Then I ran out of time.

Windtrainer and a sauna tonight :pfft:

[marky65]

02/06/09

Cardio PM

Bike (windtrainer) - 20 mins

Sauna - 30 mins at 45 degrees ahhhhhhhh

[marky65]

03/06/09

Weights AM

Back

Bent over DB Rows - 12@ 20, 10 @ 22.5, 10 @ 26.5, 8 @ 35

Lat pulldowns - 10 @ 105, 10 @ 120, 10 @ 120 (lbs)

One arm Rows (e/s) - 10 @ 22.5, 10 @ 22.5, 12 @ 20

Straight Arm Pulldowns - 15 @ 45, 15 @ 45, 15 @ 45 (lbs)

Abs

Incline Situps - 10 / 10 / 10

Cable Crunches - 15 @ 130, 15 @ 150, 12 @ 170 (lbs)

S/B Crunches - 15 / 15 / 15

[marky65]

04/06/09

Weights PM ( all KGs)

Quads

Squats - 15 @ 80, 12 @ 90, 10 @ 100, 8 @ 110

Superset

Leg Extn - 12 @ 8P, 12 @ 9P, 12 @ 10P

BB Lunges - 12 @ 80, 12 @ 80, 12 @ 80 (each side)

Superset

Leg Curls - 8 @ 9P, 8 @ 10P, 8 @ 11P

Standing Calf Raise - 20 @ 300, 15 @ 300, 10 @ 300 (lbs)

[marky65]

05/06/09

Weights PM

10 mins warm up

Chest

InclineDB Press - 12 @ 17, 12 @ 19, 10 @ 22, 8 @ 26

Flat DB Press -10 @ 22, 10 @ 22, 12 @ 19

Incline DB Flyes - 10 @ 14, 10 @ 15, 10 @ 16

Cable X over (e/s) - 10 @ 30, 10 @ 30, 10 @ 30

Biceps

DB Incline curls - 12 @ 11, 12 @ 12, 10 @ 13

BB Curls - 12 @ 20, 10 @ 22.5, 10 @ 25

Hammer Curls - 8 @ 13, 8 @ 15, 8 @ 16

[marky65]

08/06/09

Weights AM

Warm up 5 mins

Chest / Biceps

Drop Set

DB Incline Flyes - 15 @ 22, 15 @ 17, 15 @ 13 (no rest)

Super Set

Decline DB Press - 12 @ 17, 10 @ 19, 8 @ 22, 6 @ 26

Incline DB Curls - 12 @ 12, 10 @ 13, 8 @ 14, 6 @ 16

Superset

DB Flat Flyes - 10 @ 13, 10 @ 15, 10 @ 16

BB Curls - 10 @ 27.5, 10 @ 27.5, 10 @ 27.5

Superset

Incline DB Press - 10 @ 19, 10 @ 19, 8 @ 22

Cable Curls - 10 @ 30, 8 @ 36, 8 @ 42

[marky65]

09/06/09

Weights AM

Back / Triceps

Drop Set

DB Pullovers - 15 @ 22, 15 @ 17, 15 @ 14 (no rest)

Superset

Wide Pulldowns - 12 @ 49, 10 @ 60, 8 @ 63

Skull Crushers BB - 12 @ 25, 10 @ 25, 8 @ 25

Superset

DB Rows - 12 @ 22, 10 @ 26, 8 @ 31

DB Kickbacks - 10 @ 8, 10 @ 9, 10 @ 10

Superset

CG Pulldowns - 12 @ 49, 10 @ 56, 8 @ 56

Cable Pushdowns - 12 @ 36, 10 @ 42, 10 @ 48

[teamfatboy]

Nice skulls... bet your triceps gonna be a little tender in the morning!

[marky65]

Cheers TFB.....they not too bad so I guess I better go a bit heavier next time... :pfft:

10/06/09

Weights AM

Warm Up 5 mins

Legs

Leg Extn - 12 @ 20, 15 @ 20, 12 @ 20, 12 @ 20 (old machine and its a more direct pull than other one)

Straight Set

Squats - 15 @ 80, 12 @ 90, 10 @ 100, 8 @ 110

Super Set

Leg Press - 15 @ 160, 12 @ 185, 10 @ 200, 8 @ 210

Leg Curls - 15 @ 30, 12 @ 35, 10 @ 40, 8 @ 45

Super Set

Hack Squat - 10 @ 80, 10 @ 90, 10 @ 105

BB Lunges - 10 @ 90, 10 @ 90, 10 @ 100

Straight Set

Standing Calf Raise - 15 @ 140, 15 @ 140, 12 @ 150, 12 @ 160

Abs

S/B Crunches - 15 /15 /15 /15

Rev S/B Crunches - 15 /15 /15 /15

[teamfatboy]

Nice work - wicked lunges at 100kg, and as for the calf raises - :notworthy:

Good luck walking tomorrow!

[marky65]

I might have to go heavier...lol....legs were great today :pfft:

11/06/09

Weights PM (only cause I couldn't get out of bed at 5am...too warm)

Straight Sets

Lat Raise - 12 @ 11.5, 12 @ 11.5, 10 @ 14, 8 @ 14

DB Press - 10 @ 14, 10 @ 16, 10 @ 16

Reverse Flyes - 10 @ 16, 10 @ 18.5, 10 @ 18.5

Super Set

Decline DB Press - 12 @ 16, 12 @ 18.5, 8 @ 22.5, 6 @ 25

Incline DB Curls - 12 @ 11.5, 12 @ 11.5, 8 @ 14, 6 @ 14

Superset

DB Flat Flyes - 10 @ 14, 10 @ 16, 10 @ 16

BB Curls - 10 @ 27.5, 10 @ 27.5, 10 @ 30

Superset

Incline DB Press - 10 @ 18.5, 10 @ 16, 10 @ 16 (left arm gave out so dropped weights down rather than stop)

Cable Curls - 10 @ 60, 8 @ 70, 8 @ 80 (lbs)

[Debszie]

Heavier! Go heavier! Aim to squirm with pain the next day and want to take the elevator and not the stairs

[marky65]

Thats the best thing about working on the first floor....the stairs.. :pfft:

12/06/09

Cardio PM

Treadmill - 35 mins

Abs

S/B Crunches - 15 / 15 / 15 / 15

S/B Rev Crunch - 15 / 15 / 15 / 15

Chops E/S - 12 @ 36 , 10 @ 42, 10 @ 42

[teamfatboy]

Thats the best thing about working on the first floor....the stairs.. :pfft:

Oh now hush...I think I got your order of DOMS by mistake, jeepers!

and there's kindof a rule at work - you "walk if you're only going up two floors or down three"... and after a good big leg day, that rule bites bigtime!

how do you find the woodchoppers?

[marky65]

Our saying is if you don't use the lifts they will take them away lol

Chops are great and help deplete the love handles :pfft: :pfft:

[marky65]

13/06/09

Cardio AM

Treadmill - 40 mins (503cals)

Need to start doing a bit more of that..... :roll: