5/3/1 +10kg bodyweight

[mike27]

5min cross trainer warm up

back squats

front squats

leg extension

ham curl

standing calf raise

5min walking treadie cool down

[mike27]

pull day

wg chin ups

bent over bb rows

upright rows

1 arm supported DB row

wg lat pull down

rope,v pull down

wg bb curl

front raise,side raise

seated DB alternate curl

[mike27]

push ups

flat bench DB press

incline press

push ups

flat DB flys

incline flys

seated db shoulder press

side raises

row and spin bike cool down

[mike27]

legs day

bit of a run around this morning, just light

then this arvo

treadmill warm up

back squats

leg press

walking BB lunges

seated leg extension

lying leg curl

standing calf raises

seated leg curl

seated ham curl

seated calf raises

treadmill cool down

[mike27]

5min treademill warm up

wg chins weighted

rack pulls

narrow grip iso lateral row

wg lat pull down

close grip low seated row

rev db fly's on a bench and bentover

french press

wrist curls

500m row cool down

6min treadie cool down

body weight = 86kg and lost some BF

[mike27]

righto so 4 day routine day 1

spin bike warm up

back squats

leg press

walking DB and BB lunges

leg extension

lying leg curl

standing calf raise

seated leg curl

seated calf raise

spin bike cool down and leg stretches

diet is all up and running smoothly

meal 1: oats,milk. scram eggs. multi vit,fish oil,coffee,water

meal2 rice,steak or chick or fish,mixed vege and broc

meal 3 as meal 2 +fish oil

meal 4 as meal 2

meal 5 dinner varys each night, but cho,pro,fats + fish oil,multi

meal 6 milk,flax oil, caesin (caesin until out, then just milk and flax oil)

3500cals

i change my proteins and cho in meal 2,3,4 each day. some times i have white rice or cous cous or quinoa or brown rice

pre-wo is jacked

pwo is

30g pp

5g creatine

1t glutamine

50g dextrose

water 500ml

then shorlty after that 2x whole grain bread

[mike27]

45-50mins bodyweight exercises and running,jogging

[mike27]

45min light jog and walkies this morning

4pm chest and tris

warm up

flat bench

incline

decline

push ups

pec dec

skull crusher

cable cross

rope pull down

[morattigirl]

Truckin along nicely I see Mike, good stuff :nod:

[mike27]

yeah thx

slowly ticking along, starting to see some progress now that im eating correctly and not beliving all the bullshit surrounding supplements! :roll:

food,food and more food is the key!

having heaps of protein every day is pushed way too much!

i was eating tripple or more of my normal daily intake for protein... thus not feeling hungry and not getting in anywhere near as much carbs as i should

anyways.... lesson learned and onwards! :nod:

slow and steady wins the race

[mike27]

treadmill warm up 5mins

back day

low rack pulls

iso lateral row med grip

wide grip lat pull down

wide grip seated row

close grip lat pull down

bent over rev fly

seated db hammer curl

weighted back extension

[mike27]

5min row for warm up

upright rows

seated db shoulder press

front raise

seated calf raise

lateral side raise

standing calf raise

decline bench sit ups weighted

rope cable crunches

front prone hold

left side prone

right side prone

wrist curls

rev wrist curls

5min walk on treadmill cool down

workouts a lot better now, dropped rest between sets to 60sec max, 3mins between each exercise.

also eating a load more CHO!!

should earn me some great results

need some new gym tee's to wear... their getting pretty tight :nod:

[mike27]

sprints and light bodyweight exercises this morning with some pilates

this arvo:

chest and bi's in chch worst gym!!! wont be back!

ill add a review now :evil:

[mike27]

back on the legs session

spin bike 5mins

back squats

leg press

stiff leg deads

leg extension

spin bike

shorter session today as legs(calves) a bit tender from yesterdays run around. ill smash the calfs on friday

[mike27]

back smash up :nod:

5min spin bike

bent over bb row

bb rack pull

cg seated row

wg lat pd

cg lat pd

bent over rev fly

5min row cool down

[mike27]

seated shoulder press

side raise

front raise

skull crusher

rope press down

decline weighted sit ups

rope cable crunch

back extension

swiss ball -hands to feet

cool down

[mike27]

seems by lbm has increased! awesome

progress! :grin:

must be doing somthing corrctly

[mike27]

chest and bi's

spin bike warm up

flat bench bb

incline bench bb

incline db press

pec dec

cable cross high to low

incline DB flys

WG bb curl

CG bb curl

incline alternate hammer curl

treadmill cool down

starting swimming tonight

30-60mins or so with some lessons on technique etc too

freestyle

backstroke

butterfly

[mike27]

legs day :twisted:

5min treadmill warm up

back squats 5 sets

leg press 5 sets

lying leg curl

leg extension

standing calf raise

1000m row cool down

missed the seated leg curl and seated calf raise as the gym was getting real busy... :-s

excuses excuses...

entered a 10km run.... starting training for that on friday. not sure if its a great idea tho. it'll be fun!.

prolly drop the hypertrophy for legs and just do some treadmill time

[mike27]

sports games today for 120mins

[mike27]

double gym day

this morning calves

single leg standing calf raise with DB 4 sets of 10 each calf

leg press wide stance,calf raise 4 sets of 10 then a drop set

this arvo Back

treadmill warm up

bent over bb row

wg iso lateral row

cg lat pull down

cg seated row

wg lat pull down

bb wrist curls and rev curls

tredmill cool down

[mike27]

cross trainer warm up 5mins

seated shoulder press machine

DB front raises

Skull crushers after last set, CG push ups to fail

side lateral machine then a drop set

rope pull downs

swiss ball hands to feet

decline rusaian twists with 5kg med ball

back extension with 10kg plate

5min treadmill cool down

[Shutupandsquat]

I think you should post up all the weights you're using for us, so we can see progression in that aspect. If you forget; take a notepad and write it down.

[mike27]

yeah i stopped doing that for no reason

i have a note book i take to the gym and fill in the weights etc,reps,sets,rest

taking pics soon too

i have got some girth measurments done now too and doing BF% next week.

then compare that 6months time

[mike27]

just some light running and walking today for 50mins down the beach in prepartion for the 10km run