5/3/1 +10kg bodyweight

[mike27]

HIIT

5min walk to gym

1500m row level 7

level 10:

30sec full blast 38-39 SPM

60sec slow 28-32 SPM

x10 sets

2mins slow level 10

7mins cross trainer cool down

walk home

[mike27]

legs day

5min walk to gym

4mins incline walk @11%

60sec sprint @ 19km phr

Front Squat

10@bar

8@40

Back Squat

8@60kg

8@80kg

2x5@100kg

Glute Ham Raise

3x10 @ BW

CG single leg, Leg Press

6@70kg

6@75kg

6@80kg

6@90kg

20x jumping split lunge @ BW

Seated leg curl

12@37.5kg

12@37.5kg

12@32.5kg

calf press on leg press machine

12@80kg

10@90kg

8@100kg

6@120kg

40kg x25

5min cross trainer

walk home

[mike27]

HIIT

5min walk to gym

1500m row @ level 7

level 10:

30sec full blast

60sec slow pace

x12 sets

1000m row

rev pec dec

36kgx8 leg raise x8

3times through

walk home

[mike27]

chest day

walk to gym, 5mins spin bike

incline DB press

17.5kg x8

6@25kg

6@25kg

6@27.5kg

6@27.5kg

DB flat press

6@30kg

5@30kg

6@27.5kg

6@27.5kg

Flat BB bench press

12@45kg x2 sets

10@45kg

slite incline DB fly

3x12@6kg nice and slow,sqeeze

BW dips

x10

x6 +2 negatives

x5 +2 negatives

ROPE PD

12@30 lb's

12@24lb's

skull crusher ez bar

15@5kg +bar :roll: :shifty:

drop set

15x bar only, straight into 2x CG push ups and 2x negatives lol

1000m row cool down and chest stretching

[mike27]

fav day! back and bi

walk to gym

500m row

bent row BB

10@bar only

8@70kg

3x6@90kg

WG lat PD

66lb's 3x8

CG seated low row

35kg per side 2sets of 8

40kg per side x6

rack pull

100kgx10

120kg 2x5

CG supernated chin up, nice and slow

x8

x7

preacher curl

6@20kg +bar

6@20kg +bar

6@17.5kg +bar +2negatives

incline alternating hammer curl

9kg x20

9kg x16 DS WG EZ bar curl standing x30

5mins quick walk on treadmill

walk home

[mike27]

5min walk to gym

spin bike:

5mins warm up level 6

45sec fast as poss level 11

60sec level 8 90rpm min

x8 sets

2mins level 4

2000m row level 8 32SPM

5min walk home

[mike27]

ok who reads my training sessions all the time??? =P~

[mike27]

legs day

walk to gym

5mins cross trainer no hands level 8

back squat

10@bar

8@60kg

8@80kg

2x5@100kg

10@80kg

GHR

10

8

10

leg press, indivdual leg

6@70kg

6@80kg

6@90kg

6@100kg :twisted:

20x jumping split lunge

leg extension

10@42.5kg

10@47.5kg

10@52.5kg

seated leg curl, indivdual leg

10@25kg

10@25kg

10@22.5kg

leg press machine, toe press

10@100kg

8@120kg

6@130kg

6@140kg

600m row level 6

walk home

[mike27]

walk to gym

5mins incline walk

seated db shoulder press

8@15kg

6@20kg

2x6@17.5kg

rev pec dec

6@42kg

6@48kg

5@48kg

8@42kg

ez bar upright row

10@20kg+bar

6@30kg+bar

6@35kg+

6@30kg+

6@30kg+

db front raise 8kg x16

db side raise 8kg x6

db front raise 8kg x 16

db side raise 6kg x8

leg raise

x10 then 60sec plank

3 sets

5mins incline walk

walk home :nod:

[mike27]

rest day yesterday and had a blow out on sum food :?

hiit today

walk to gym

1500m row level 7 warm up

level 10

30sec full blast 38 spm

30sec slow pace 30-32spm

x10 sets

2min slow

10min level 7/8 spin bike

walk home

[mike27]

monday

walk to gym

600m row level 7

DB incline press

8@17.5kg

2x6@25kg

6@27.5kg

4@27.5kg

DB flat press

6@30kg

5@30kg

2x6@27.5kg

Flat BB press

all touch,rest,pause

12@45kg

10@45kg

10@40kg :?

incline DB fly

3x12@7kg DB's

Dips BW

set 1- 9+1neg

set 2- 8+1neg

set 3- 6+1neg

skull crusher ez bar

12@10kg +bar

10@15kg+bar

10@15kg+bar

chest stretches...

10min spin bike level 10 +95rpm

5mins level 2/3 100+rpm

walk home

[mike27]

back and bi's

walk to gym 5mins

600m row level 5

deads

10@bar

8@60kg

6@100kg

6@120kg

5@130kg

3x2@140kg

getting back into the deads so not going all out until i get another 1-2 deadlift sessions done :nod:

WG lat PD

66lbs 3x6

60lbs 1x8

seated low row

40kg ps x6

35kg ps 3x6

narrow CG lat PD

66lbs 2x12

preacher curls

15kg+bar 3x8

seated alternating DB hammer curl

10kg x14 x12 x12

straight into...

BB WG standing curl x12

straight into ez bar only x15

10mins cross trainer level 12 no hands

3mins slow

walk home

bw = 86.7kg

adding thermo and 15mins pwo light cardio and changing the interval training on wed and sat or sun.

also last carbs at 3pm meal

increased protein intake slightly

[mike27]

hiit day

walk to gym

spin bike:

5mins level 5/6 warm up

10 sets 30sec @ level 12 120RPM+

30sec level 10 90RPM+

2mins level 8

Cross trainer no hands used

level 12 10mins

5mins level 6/5/4/3/2/1

walk home

[mike27]

getting a body composition test done tommorow morning

Today:

walk to gym

6mins fast walkies on the treadmill including 2.30min jog

Seated shoulder press machine

10kPS x10

25kgPs x10

30kgPS x10

35kg PS x8

35kg PS x8

Rev Pec Dec

8@42kg

8@42kg

8@36kg

8@36kg

Standing upright row

3x8@30kg+bar

6@35kg+bar

Alternating standing DB front raise

10kg x16

9kg x16

40sec rest then 6kg x20

Standing DB side raise

8@8kg

8@8kg

40sec rest then 5kg x12

Leg raise 1x10 into 60sec Prone hold

x3 sets :twisted:

90sec rest between sets

10mins spin bike level 8

5mins level 5/4/3/2/1 cool down

walk home

BW= 86.2kg

started thermo today

[mike27]

thought id add in what ive eaten so far

8am- 4xscrambled eggs,3/4C oats with 1C trim milk,1xfish oil,1xbasic multi.

10am-1C cooked white rice

10:30am pre-wo 2g beta alinnine,1g creatine mono,1scoop xtend.

1x Hydroxycut caplet (1st time)

intra-wo 2x bottles water! :shock:

12- PWO shake 60g Dextrose,50g WPI,5G creatine,2g beta alinnine,3g DAA,water.

1- pwo meal 1c cooked white rice 2c mixed cooked vege,small amount of walnuts and 1t olive oil. 200g chick breast BBQ'ed

3:30ish large tin of tuna,1T olive oil,walnuts small amount

4:30 1x Hydroxycut caplet

Still to come dinner 6:30pm

grilled fish and a load of fresh vege

1x basic multi

8:30-9pm 5 good spoons of cottage cheese and 20-30 almonds

all seems to do the goods. first day today with no real carbs after pwo meal. im hoping that adding the thermo and pwo cardio and increasing the HIIT sessions slightly will keep the body fat slowly ticking off :twisted:

[mike27]

also got and wearing after legs days is some long 2XU compression pants. also picked up sum 2XU compression long socks to try, they seem great.

Foam roller action starts sunday too. then adding in agile 8,simple 6 as warm ups before i rip into a 6month+ mass/strength program. enter Sheiko and 5x5 Madcow. :twisted: :nod: \:D/

[mike27]

legs seesion! :twisted:

from the workout libary. also did some labouring and smashed down a chimney and moved 1100kg of bricks. fun fun :shifty:

walk to gym

600m row level 8

leg extension. close feet,wide feet,diff toe angles.

15@37.5kg

15@35kg

12@40kg

20@32.5kg

20@32.5kg

Back Squat

8@40kg

8@50kg

6@60kg

8@90kg

6@100kg

5@120kg

60sec rest....

40kg x20

Leg Press:

1pps x10

2pps x20

3pps x30

4pps 4sets of 10 (90sec rest between sets)

4pps+20kg 5sets of 8 (90sec rest etc)

6pps 3sets of 6

6pps+10kg x6

6pps +20kg x6

Leg Extension:

12@37.5kg

12@42.5kg

10@47.5kg

10@52.5kg

Walking DB lunges:

15kg DB's x20

12.5kg x20steps x2 sets

600m row

stretch

down, walk home slowly! :twisted:

doing it again next week now that i know the set up and could of upped the weights more on the leg ex and squats.

love it!

[mike27]

weight = 86.2kg

height= 179cm

BF% = 17.8% some work to be done! :evil:

goal is 9-10%

Blood pressure = 100/60 low but in healthy range

cardio today:

2000m row level 7

cross trainer no hands level 10/11 200cals

incline treadmill - 7% 6mins @ 6.0 kmphr

- 15% 9mins @4.2 kmphr

5mins walk home

[mike27]

wake up 7am

coffee 7:10am :nod:

water

breakie meal 1: 8:15am

3/4C oats 3/4C trim milk

4 scrambled eggs

fish oil 1500mg cap x1

1x basic multi

shit load water

9:00am

1x thermo

Meal 2: 10:15am

Protein shake in water 40g WPI

11:00am pre-wo

water,1scoop extend,2g beta-alinine

12 PWO shake

50g WPI,water,40g dextrose,2g beta alinnine,5g Creatine mono

1:00 PWO meal

180g Chicken breast

1C cooked white rice

small lot of walnuts

2:30

1x thermo

3:30

large tin of tuna and a little olive oil

42g protein

6:30 dinner

chicken breast 180g or so

1-2 C mixed fresh vege

1x fish oil 1500mg

1x basic multi

9pm pre-bed

5T cott cheese

20 almonds

also still going on about 600-750mls of green tea each day

1x zinc tablet at some stage also

stopping all supplements today. other than wpi,dex pwo and the thermo for 7 days.

[mike27]

wrist wraps ordered... check

4kg wpi ordered.... check

big load of grocerys for clean and lean cal decifit.... check

skin folds done.... check

set training program..... check

loads of rectangle containers for meals... check

large chill bag.... check

gas for bbq.... check

still looking for a good compression top to buy... pricey as! $160-$230

2xu,skins etc

another fridge/freezer... Trade Me :twisted: :nod:

game on towards lowering BF \:D/

[mike27]

more brick moving today 1.8 tonnes which didnt help my chest and tri's workout late this arvo. cut some weights down and skipped BB bench press and 1 tri exercise.

1000m row level 8

db incline press

10xpush ups slow ones

6@20kg

2x6@27.5kg

6@25kg

6@22.5kg

DB flat press

2x6@27.5kg

2x6@25kg

incline DB flys

3x10@8kg

(skipped BB press 3x10@50kg rest pause)

dips

x10

x6+2neg

x5+2neg

Rope PD

Drop set x15,12,25light as

incline treadmill

15% for 15mins @ 6.0km phr last 3 mnins @ 6.4kmphr

spin bike cool down 5mins

walk home

[mike27]

back and bi day

walk to gym 5mins

1000m row level 8

deads

8@bar

8@60

6@100

6@120

3@130

2x3@140

starting heavy deads/dead from knees,decifit deads next week now that i have 2 deadlift session checked off

CG seated low row

35kg per side 2x8

40kg per side 2x6

WG lat PD

2x8@66lbs

2x8@60lbs

preacher curls

2x8@17.5kg+bar

1x8@15kg+bar

seated Db twisting curl

8@15kg

10@12.5kg

WG BB curl standing

2x12 @20kg bar

1000m row level 8

walk home

[mike27]

walk to gym

1500m row level 7 nice and slow 30spm

level 10 30sec all out pace

30sec slow/rest pace

x12 sets

1min slow

30 sec transition

incline treadmill 15%incline @6.1 kmphr 10mins

5min cool down

walk home

BW=85.2kg

[mike27]

walk to gym

1000m row level 7

standing mill press

8@bar

40kgx6 to heavy and im weak as! :roll:

35kgx5

2x6@30kg

Upright row ez bar

8@30kg+bar

2x6@35kg+bar

2x6@30kg+bar

Seated shoulder press machine

10@20kg ps

10@30kg ps

7@30kg ps DS 6@20kg ps DS 8@10kg ps

incline bench rev db fly

12@7kg

2x12@6kg

12@5kg

Cable crunches

20@60lbs

20@60lbs +10kg DB

12@60lbs +2x10kg DB

10@60lbs +2x10kg DB

1x10 leg raise

1x10 leg raise then 60sec prone hold

10mins cross trainer no hands

level 14 105 RPM

5mins cool down

walk home

[mike27]

legs day :twisted:

walk to gym

5mins 15% incline walkies @ 6.4km phr

Back squat

10@bar

8@40kg

8@50kg

8@60kg

2x3@100kg

3x2@120kg

GHR

4x8 nice and slow

leg press, indivdual leg

70kg x8

80kgx8

90kgx8

100kg x5

seated leg curl

15@40kg

2x12@42.5kg

spin bike

15mins level 7 @ 85 RPM

5mins cool down

leg streching

walk home