Treadmill: 2mins
Squats: warmups, 140x1x2, 160x1, 180x1, 125x6x5
Leg curls, pulldowns, facepulls
Walk in bush: 3km
Notes
Not the greatest squat day, was getting warm early.
Sunday, January 28, 2018
Saturday 27th January 2018
Warmups
Board press: warmups, 140x1, 160x1, 180x1, 190x1, 142.5x6x4, 142.5x10
Chins, shoulder press, lying extensions
Walk outside: ~2km out and about
Notes
Ok day. Weight was solid. Walk was through local 'bush'.
Board press: warmups, 140x1, 160x1, 180x1, 190x1, 142.5x6x4, 142.5x10
Chins, shoulder press, lying extensions
Walk outside: ~2km out and about
Notes
Ok day. Weight was solid. Walk was through local 'bush'.
Thursday, January 25, 2018
Training 25th January 2018
Xtrainer; 100kcals
Sumo deadlifts: warmups, 140x1, 150x1, 160x1, 145x1, 155x1, 165x1, 150x1, 160x1, 170x1
Grip stuff
Leg extensions
Treadmill: 10mins
Notes
Ok day.
Sumo deadlifts: warmups, 140x1, 150x1, 160x1, 145x1, 155x1, 165x1, 150x1, 160x1, 170x1
Grip stuff
Leg extensions
Treadmill: 10mins
Notes
Ok day.
Tuesday, January 23, 2018
Tuesday 23rd January 2018
Xtrainer: 100kcals
Bench: warmups, 100x2x2, 100x1, 120x1x2, 140x1, 150x1, 160x1, 142.5x1, 152.5x1, 162.5x1, 145x1, 155x1, 165x1, barxlots
Pulldowns, pushdowns, rows
Treadmill: 10mins
Notes
Good session. Probably cos of too much food yesterday, but I worked with it and added in another wave working up to a good amount more than last week.
Bench: warmups, 100x2x2, 100x1, 120x1x2, 140x1, 150x1, 160x1, 142.5x1, 152.5x1, 162.5x1, 145x1, 155x1, 165x1, barxlots
Pulldowns, pushdowns, rows
Treadmill: 10mins
Notes
Good session. Probably cos of too much food yesterday, but I worked with it and added in another wave working up to a good amount more than last week.
Sunday, January 21, 2018
Sunday 21st January 2018
Treadmill: 10mins
Squats: warmups, 60x5x4, 100x3x3, 140x1, 150x1, 160x1, 170x1, 110x6x4
Leg curls: lots
Goodmornings: 60x8x2, 80x8
Treadmill: 35mins
Notes
Squats felt ok for the heavier sets, but sucked for any volume.
Squats: warmups, 60x5x4, 100x3x3, 140x1, 150x1, 160x1, 170x1, 110x6x4
Leg curls: lots
Goodmornings: 60x8x2, 80x8
Treadmill: 35mins
Notes
Squats felt ok for the heavier sets, but sucked for any volume.
Saturday, January 20, 2018
Saturday 20th January 2018
Warmups
Banded bench: warmups, 80x1x3, 100x1x2, 120x1, 140x1, 147.5x1, 110x5x5, 110x6
Chins: banded for a few sets of 5
Shoulder presses: upto 110x15
Overhead tricep
Xtrainer: 20mins with 3/120sec higher intensity
Notes
First real heavier session. Was ok, but the bands were likely tighter than last time I did these. But ok.
Thursday, January 18, 2018
Thursday 18th January 2018
Xtrainer: 100kcal/8mins
Sumo deadlifts: warmups, 130x1, 140x1, 150x1, 135x1, 145x1, 155x1
Leg curls, leg extensions
Treadmill: 13minutes
Notes
Ok session. Will feel the deadlifts even though I did not go heavy.
Sumo deadlifts: warmups, 130x1, 140x1, 150x1, 135x1, 145x1, 155x1
Leg curls, leg extensions
Treadmill: 13minutes
Notes
Ok session. Will feel the deadlifts even though I did not go heavy.
Tuesday, January 16, 2018
Tuesday 16th January 2018
Xtrainer: 100kcal
Bench: warmups, 60x3x3, 80x1x3, 100x1x2, 120x1x2, 130x1, 140x1, 150x1, 132.5x1, 12.5x1, 152.5x1, 60x20
Pulldowns, facepulls, overhead extension
Treadmill: 10mins
Notes
First day back from a good break. Not used to the early a.m. start but was good. Warm but nothing too hard for the beginning. Will slowly ramp up over the next couple of weeks.
Bench: warmups, 60x3x3, 80x1x3, 100x1x2, 120x1x2, 130x1, 140x1, 150x1, 132.5x1, 12.5x1, 152.5x1, 60x20
Pulldowns, facepulls, overhead extension
Treadmill: 10mins
Notes
First day back from a good break. Not used to the early a.m. start but was good. Warm but nothing too hard for the beginning. Will slowly ramp up over the next couple of weeks.
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