Always go full handsome/about four fiddy...

Shoulder day:

Push Press:
10 x bar
5 x 45kg
5 x 50kg
6 x 52.5kg
10 x 40kg

Lateral Raise:
8 x 12.5kg
8 x 10kg
8 x 10kg

Front raise: (Drop sets using plates)
8 x 15kg/10kg/5kg x 3 sets

Shrugs:
8 x 30kg
8 x 40kg
8 x 40kg
8 x 38kg
8 x 35kg

Nothing to report other than some Kermit moving around in the rack next door while I was push pressing the heaviest set putting me off. Was expecting him getting brained with the bar... Then felt like I should've done when I failed after 6.
 
Leg day:
Squats:
10 x bar
8 x 60kg
5 x 82.5kg
5 x 87.5kg
10 x 92.5kg
8 x 60kg These were nice.

DB Walking lunges:
20kg x 20m x 3 sets These were torturous...

Calf raises on the leg press machine:
8 x 100kg
10 x 100kg
12 x 100kg

Leg extensions:
8 x 45kg
8 x 55kg
8 x 55kg
 
Bench:

Flat Bench:
10 x bar
5 x 57.5kg
5 x 62.5kg
8 x 65kg These went up quite well barring a bit of a spot on number 8 although he says he didn't touch it...
15 x 40kg (For the burn)

Incline DB Bench:
7 x 22kg Training buddy thought we should move up to 22's. Instaregret as he only managed 6...
8 x 20kg Back to 20's
7 x 20kg

Dips:
8 @ BW
5 @ BW
5 @ BW Couldn't do three 8's again. Probably down to the heavier benching... Or I'm just fat?!

DB Flyes:
8 x 12.5kg
8 x 12.5kg
8 x 12.5kg

Pulldowns:
Lots and lots in a drop formation.

All kinds of burning as I'm sat here at my desk...
 
So I've been gone since the 21st of February. I say gone, what I really mean is 'training' for a marathon... I told a friend I'd run with him ages ago and a few weeks ago we ran the Brighton Marathon. It was horrific. Being 2 years older and 2 stone heavier than the last time I did it meant it wasn't going to end well... However, I am now back to the world of picking things up and then putting them back down again. So other than losing all my sickening gainz to cardio, I've now got to catch up to where I left off 2 months ago.

Me and my TP will probably do some Stronglifts for a few months and see where that takes us. My body seemed to respond to it pretty well last time. This week is all about getting the horrible horrible DOMS out the way so that we are ready top get stuck in a fresh next week. I cannot wait! :D

Obligatory gif:

XaQlvKU.gif
 
It was one of those things where you don't really think through what you've agreed to. To be honest I should have known better as I did one in 2012... Also did a better time then too! So anyway, it is possible to run a marathon using purely weight training and a month of running beforehand. (Not that any of you beefcakes will do this. :P)

So, after that stupid intermission its time to make gainz again. :)
 
So, did my last DOM's inducing session yesterday ready to start training again properly later this week. (We did 4 sessions purely with the aim of getting said DOM's out of the way after 2 months off.) Yesterday was leg day and today I feel like this:

iPooqNb1zG2oU.gif


So tomorrow we will be going back to Stronglifts to hopefully make some strength gains. We responded quite well to it last time and i'm looking forward to the extra squatting. Its good to be back. No where's my walking frame... :o:(
 
06/05/2014 - Chest Day

Arrived at the gym for 6:45 and it was locked... Waited around until 7:13 and it finally opened. Although the loss of time meant that I didn't get the full chest day experience. Still, I got the big stuff out the way. :)

Flat Bench
bar x 10
5 x 50kg
5 x 50kg
5 x 50kg
5 x 50kg
10 x 50kg (Supposed to be 5 but I thought sod it and kept going..)

Incline Bench
5 x 50kg
6 x 50kg
5 x 50kg

Dips @ BW
6, 6, 5 (Obviously still too fat for these.. LOLZ.)

Then I had to get home to get ready for work.

Looking forward to getting stuck back into the iron. :)
 
I just don't really like the changing room/locker area that much at my gym. Its a bit pants compared to my awesome shower at home. :cool: Plus it can be a bit of a sausage fest. Not what you need first thing in the morning.. :eek::o;)
 
Back Day: 07/05/2014

Deadlifts:
10 x 60kg
5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg

BOR:
8 x 40kg
8 x 40kg
8 x 40kg

Pull ups:
7,6,5 (Dat fatness.. :( Although I'm sure its just the fact that I'm worn out from the other stuff. That's it, worn out...)

Reverse Flys:
8 x 10kg
8 x 10kg
8 x 10kg

Hammer Curls:
10 x 15kg
10 x 12.5kg
10 x 10kg
 
Shoulder Day: 09/05/2014

Push Press (From a rack)
10 x bar
5 x 40kg
5 x 40kg
5 x 40kg
5 x 40kg
5 x 40kg

Lateral Raise
8 x 12.5kg
6 x 12.5kg +2 x 10kg
8 x 10kg

Front raise
8 x 15kg, 8 x 10kg, 5 x 5kg
8 x 15kg, 8 x 10kg, 5 x 5kg
8 x 15kg, 8 x 10kg, 5 x 5kg

Shrugs
8 x 30kg
8 x 30kg
8 x 30kg
8 x 20kg

Noice
 
Leg Day: 10/05/2014

Squats
10 x bar
5 x 90kg
5 x 80kg
5 x 80kg
5 x 80kg
5 x 80kg

Walking lunges
16 x 20kg (16 steps/lunges)
16 x 20kg
16 x 20kg

Calf Raises on leg press machine
8 x 100kg
8 x 100kg
8 x 100kg

Leg Extension
3 sets of 8 @ some weight (Cant remember)

While in the gym I saw my first ever epic bunch. Some guy banged out a couple of 200kg reps. :o All kinds of mirrins from around the gym. One day... (Lol)
 
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