5/3/1 +10kg bodyweight

[mike27]

5min walk to gym

rower HIIT

1500m level 8 slow and steady warm up

level 10 60sec

intervals - 30sec on, 30sec slow pace x12 sets

60sec slow

swap to treadmill

15% incline walk @ 6.0km phr 11mins

5min cool down 0% incline

stretches:

hip flexor's,hams,prayer pose,cobra,chest and DB pull over stretch

walk home

got some titan wrist wraps to try on monday :nod:

slightly different weights routine starts monday, nothing too drastic, just changed a few exercisers to keep it interesting and stuff i want to work on

[mike27]

walk to gym

1000m row level 8

incline DB press

20kg x8

3x8@22.5kg

DB flat

3x8@25kg

Flat BB bench press (rest,pause all reps)

3x12@40kg

incline DB fly

3x12@8kg

dips weighted paralell bars

5@bw +10kg

5@+15kg

5@+20kg

5@+25kg

next time ill just go straight into 4x5 @+20kg

1000m row level 10

incline treadmill walk 10mins 15% @ 6.6km phr

then 2x 60sec sprints @ 17.0 km phr

5min walk cool down

stretch chest x a lot,hammies

walk home 5mins

[mike27]

back and bi day

bw = 85kg

Deads 10@bar

6@60kg

5@100

3@120kg

2x3@130kg

2x2@140kg

WG chins

fat bar grip x10

thin bar grip x6,x5

all just body weight, next week ill use the assisted chins so i can do 3x10 for the next 2 back sessions, then come back to body weight

Bent BB row

8@60kg

2x8@70kg

seated low row narrow grip

3x12@30kg ps

Preacher curl

3x8@15kg +ez bar

seated alternating twisting curl

2x12@12.5kg Db's

1x10@12.5kg

WG BB curl

12x20kg bar

8@30kg DS ex bar WG curl x20

200cals on the cross trainer

5min cool down,quick stretch

Cardio fitness is getting a lot bettter! time to push it harder :nod:

[mike27]

5min walk to gym

1500m row level 8

level 10 30sec full on, 30sec rest/slow pace x12 sets

30sec swap to spin bike

5mins at level 7

swap to incline treadmill

15% @6.0km phr 10mins

5min cool down

walk home

[morattigirl]

Lots of work going on in here Mike. Good stuff! 8)

[mike27]

yeah thanx MG, ticking away nicely

[mike27]

walk to gym

1000m row

back squat

10@bar

8@bar

10@50kg

10@60kg

10@70kg

10@80kg

GHR 3x8

CG single leg press, indivdual leg

6@70kg

6@80kg

6@90kg

6@100kg

seated leg curl

3x15@37.5kg

leg ex close feet togther

15@42.5kg

2x15@45kg

10min spin level 7

5min cool down

leg stretches

walk home

did a lot less rest with all exerciesers today to mix it up for a blast

Off to hanmer for a soak

[mike27]

yesterday thurs

walk to gym

5mins spin bike level 7

standing BB mill press

8@bar

6@30kg

6@30kg

2x8@20kg bar only

weak as! lots of work to do

upright row ez bar

8@30kg+bar

2x6@35kg+

8@30kg

seated shoulder press

12@25kg PS

8@30kg ps

6@30kg ps

15@15kg ps

rev pec dec

2x12@36kg

12@30kg

cable crunches

24@66lbs

18@66lbs+10kg DB

12@66lbs+2x10kg DB

10@" " " "

leg raise

8 - 60sec plank

10 - 60sec plank

10 - 60 sec plank

cross trainer

no hands level 13 10mins

5min cool down, leg stretch,cobra,prayer

walk home

BW- 85kg

[mike27]

skin folds and girths down today and LBM,bf% etc

good progress

500-600g body fat per week at the momment and retaining LBM

3-5mm off last times skinfolds :nod:

today:

1500m row level 8

level 10 30sec full noise,30sec slow pace 30spm. x12 sets

30sec transition to incline treadmill

10mins @ 15% and 6.5km phr

2mins flat walking

2x60sec sprints @ 17.0 km phr

5mis walk cool down

done

[mike27]

walk to gym

2000m row level 8

level 10

30sec 37/38 SPM

30sec 28-30 spm

x8 sets

swap to incline treadmill

15% incline @ 6.5 km phr 10mins

3mins 0% 6.0 km phr

2x 60sec sprints @ 17.5 km phr

5mins cool down

full body stretching

walk home

[mike27]

bw = 85.5kg

average workout today. too low on the cho and working doing heavy stuff

cut it short and loading up on a cheat meal tonight. back on the game from tommorow. plus doing intervals/cardio yesterday instead of a full rest day was too much i reckon. :doh:

walk to gym

5min spin level 7 100RPM

DB high incline chest press

8@17.5kg

3x8@20kg

6@20kg 2@17.5kg

flat bench press

10@40 then 7 push ups

10@40kg then 4 push ups

10@40kg

low incline bench DB fly

3x12@9kg

weighted dips

+15kg x6

2x5@+20kg

4@+25kg

seated overhead DB ex

12@12.5kg DB

2x10@15kg DB

3x12 leg raise

various chest strtch

1000m row level 10

3x30sec sprints 37-39spm

10mins 30spm level 10

walk home

[mike27]

walk to gym

1000m row level 10

deadlifts

8@bar

5@60

5@100

3@120

2x3@130

2x2@140

WG chins, slow

8

6

5

bent row wg pronated

8@70kg

2x8@75kg

seated low row narrow grip

3x12@30kg ps

preacher curl ez bar

3x8@17.5kg+bar

seated DB curl

2x8@15kg

8@12.5kg

cross trainer no hands

15mins level 12 120+RPM

5mins cool down

stretch hams,hip flexor

walk home

[mike27]

walk to gym

2000m row level 10

30sec 37-39 spm

30sec 30 spm

x8 sets

60sec swap to treadmill

3mins @ 6.5km phr walk

10mins @ 7.0km phr 15% incline

5mins cool down

stretching hip flex,cobra,prayer,chest,hams,2x12 band dislocations.

walk home

brought a 7" android tablet on trade me to run tap and track and/or my fitness pal etc

calorie counting :nod:

[mike27]

walk to gym

5mins spin @ level 7

back squat

12@bar

10@50kg

10@60kg

10@80kg

6@100kg

5@100kg

glute ham raise, bodyweight slowly

3x8

close feet indivdual leg, leg press

60kg x10

70kg x10

80kg x10

seated leg curls

3x15@40kg

leg ex

3x12@57.5kg

2000m row

full body stretching x 2x8 broomstick dislocations

walk home

[mike27]

walk to gym

5mins 15% incline treadmill walking

standing mill press BB, off pins in rack

8xbar

2x8@25kg

8@27.5kg

upright row, ez bar

8@30kg+bar

3x6@35kg+

seated shoulder press machine

3x12@25kg ps

rev pec dec

12@36kg

10@36kg

12@30kg

swiss ball hands to feet pass

x10 passes-60sec planks

x10 - 45sec plank

x8 50sec plank

15mins spin @ level 6 100+RPM

5mins cool down

stretch hams,hip flex

walk home

[mike27]

rest days sat and sun

was meant to do intervals sat a.m, but decided on not doing this as ive been feeling like i needed a good 2 days of rest from the gym

today just did 30mins foam rolling and stretches

back on with chest and tris tommorow

[mike27]

bw- 83.6

chest,tris

walk to gym

1500m row level 8 30-32 spm

db incline press

8@17.5kg

8@20kg

8@22.5kg

6@25kg

db flat

6@25kg

2x6@27.5kg

8@25kg

incline db flies

3x10@12.5kg

pec dec

10@36kg

12@30kg

15@24kg

60sec between sets

dips

8@bw+15kg

5@+20kg

5@+20kg

4@+20kg

leg raise

3x12 while resting between db overheads

overhead db tri ex

15kg Db x15,x12,x10

10mins cross train level 12 120rpm+

walk home with more grocerys/farmers walk!! :?

piece of fresh salmon,ribeye steak for pwo meal. 4kg chik breast on special,5kg white rice,2kg froz mixed vege,700g plain almonds.

sorted :nod:

[mike27]

bw- 83.4

back and bi day

walk to gym

12000m row level 8

deads

12@bar

6@60 to knees

5@100 to knees

2x3@130kg

2x2@150kg

WG chins

x8

x6

x6

bent bb row

2x10@75kg

10@70kg

1 arm bench supported DB row

12@22.5kg db

10@27.5kg db

8@30kg

supine pull up

x7

x5

preacher curl

8@17.5kg +ez bar

5@17.5kg+ DS 15kg+ x4 then 2x negatives

10kg+bar x10

15mins walk 6.5km phr @15% incline

5min cool down walk, stretches

walk home

[mike27]

cardio day

was gunna do planned hiit, but decided on some lighter,longer duration stuff for a change

2000m row level 8

15min cross trainer level 12 no hands

15mins incline walk @15% 6.6km phr

1500m row level 10

stretch legs

[mike27]

walk to gym

5mins spin

back squat

15@bar

12@40kg

10@60kg

8@80kg

2x6@100kg

8@80kg

10@60kg

12@50kg

15@40kg

60-90sec only between all sets

GHR

3x6-7

got 2 fully complete in 1st set :clap: progress

SLDL

10@40kg

10@50kg

10@60kg

leg ex

30@32.5kg

15min spin level 6

5mins spin cool down

stretch and walk home

[mike27]

walk to gym

1000m @ level 8

mill press standing BB

8@bar

3x8@27.5kg

slowing making progress

upright row ez bar

30kg+bar x8

35kg+bar 3x6

seated shoulder press

10@30kg ps

2x10@25kg ps

rev pec dec

12@36kg

12@36kg

10@30kg

cable crunch kneeling side to side

66lbs x20

66lbs+2x10kg DB 2sets of 12

66lbs+DB's and 12.5kg DB lol x6 DS 66+20 x6

sit ups

x15 - 60sec plank

x15 - 60sec plank

2x12 leg raise

15mins @15% inlcine 6.5-6.7 km phr

5min cool down

walk home

[mike27]

body comp today/rest day

bf% down 2% in 2 weeks \:D/

LBM up 500g on 2 weeks ago \:D/

bw=83.2kg

at current rate... 6-7more weeks should do the trick

tweaked routine starts tues

hiit tommorow,(sunday)

rest day monday

then:

tues- chest,tris 15mins jogging

wed- back,bi 15mins jogging

thurs- hiit rower 45sec/45sec x8-10sets,cool down,stretch,foam roll

fri-legs,15mins spin bike

sat-shoulders,core 15mins jogging

sun-rest.

then back to a mon-fri split

[mike27]

ROLL ON SHEIKO #29 :grin:

CANT WAIT TO START BACK UP AGAIN :twisted: :twisted: :twisted:

[mike27]

walk to gym

1500m row @ level 8

level 10 - 45sec 36-37 SPM

60sec rest/slow 27-30 SPM

x6 sets

level 8 1000m

switch to treadmill

4min jog @ 13.0 km phr

then 15mins incline walk @ 15% 7.0 km phr

3-4mins slow walk cool down

full body stretches

walk home

:nod:

[mike27]

new routine, slightly :nod:

BW= 83.0kg

bit of a lighter chest,tri session today

walk to gym

DB rotator potato cuff 1x10 external each side

10x nice and slow push ups

10x stick dislocations

flat bench press

10@bar

12@40kg

2x8@60kg

DB incline

2x8@20kg

8@17.5kg

6@22.5kg

DB pull over

10@9kg DB too light!!

2x15kg DB might use a 20kg db next time 3x10

FST-7 pec dec

24kg 7sets of 10 30sec rest

(next time using incline DB fly 7x10 @10kg DB)

dips

+15kg x5

+20kg 2x5

+25kg x5

overhead DB tricep extension

8@17.5kg

2x8@20kg

FST-7 rope pull down

2x10@30

3x10@24

2x10@16

next time 7x10 all at 24 i reckon

leg raise SS plank/prone hold

x12-60sec

x12-60sec

x12 50sec

x12 45sec

treadmill

2mins walk @ 6.0km

4mins jogg @ 11.5km phr

10mins incline 18% 7.0km phr

few mins slow walk cool down

stretch hip flexors and hams. walk home via supermarket for some fresh salmon and rump steak for later on... more eggs!! :evil: