Rids - 283lb to Marathon - Let the journey begin

Leg Day

Leg Press
120kg x 14 x 1
140kg x 14 x 1
160kg x 14 x 1
180kg x 14 x 1
200kg x 14 x 4

Calf Extension
160kg x 15 x 5

Leg Curl
55kg x 12 x 1
60kg x 12 x 2
60kg x 10 x 1

Leg Extension
50kg x 12 x 1
60kg x 12 x 2
60kg x 10 x 1

Hammer Curls
14kg x 12 x 2
14kg x 10 x 1

Felt drained today, not much in the tank despite doing a bit of a refeed. Odd.
 
Chest Day

DB Bench Press
18kg x 12 x 2
22kg x 12 x 1
22kg x 11 x 1
22kg x 9 x 3

DB Incline Bench Press
16kg x 12 x 4

Cable Crossovers
7.5kg x 15 x 2
7.5kg x 12 x 2

Tricep Rope Pulldowns
20kg x 12 x 1
20kg x 10 x 1
20kg x 8 x 1

Flying visit to the gym before being tattoo'd this morning, didn't have time to grab breakfast so low on energy, not bad considering.
 
Friday - Rest Day

Saturday - Back Day

Seated Row
80kg x 12 x 5
60kg x 12 x 1

Lat Pulldowns
45kg x 12 x 1
55kg x 8 x 4

Facepulls
25kg x 12 x 4

Straight Arm Pulldowns
20kg x 12 x 2
20kg x 8 x 1
15kg x 8 x 1
20kg x 8 x 1
15kg x 6 x 1

Roman Chair Back Extensions
BW+5kg x 18 x 3

Hammer Curls
12kg x 15 x 2
12kg x 12 x 1
12kg x 10 x 1

Chest Supported Row
12kg x 12 x 3

Again a really crowded gym and no chance to deadlift. I'll pick this up tomorrow when I do shoulders, but overall a reasonable workout, feeling good.
 
Shoulder Day

OHP
20kg x 12 x 1
30kg x 12 x 1
35kg x 5 x 5

Front Raise
8kg x 10 x 4

Lateral Raise
8kg x 10 x 4

Shrugs
24kg x 18 x 5

Highpull
25kg x 12 x 4

Landmine Press
30kg x 15 x 3

Deadlift
75kg x 6 x 1
95kg x 6 x 1
105kg x 6 x 3

Deadlifts at the end of the workout were hard, grip was shot, stripped a calous off my hand which is always fun.
 
Leg Day

Leg Press
120kg x 16 x 1
140kg x 16 x 1
160kg x 16 x 1
180kg x 16 x 1
200kg x 16 x 4

Calf Extension
160kg x 18 x 5

Leg Extension
50kg x 12 x 1
65kg x 10 x 3

Leg Curl
55kg x 12 x 1
65kg x 10 x 3

Ab Crunch Machine
55kg x 12 x 5

Chin Ups
BW x 6 x 1
BW x 5 x 1
BW x 3 x 1
BW x 5 x 1

Much pain, many ouchies, send food and cuddles.
 
Chest Day

DB Bench Press
18kg x 12 x 2
22kg x 12 x 1
22kg x 11 x 1
22kg x 9 x 1
22kg x 7 x 1

DB Incline Bench Press
18kg x 12 x 1
18kg x 10 x 1
18kg x 9 x 1

Cable Crossovers
7.5kg x 15 x 4

Pec Fly
10kg x 8 x 1
8kg x 10 x 2

Close Grip Bench Press
40kg x 8 x 1
45kg x 5 x 3

Reverse Curls
17.5kg x 12 x 1
20kg x 10 x 1
22.5kg x 8 x 2

Semi-fasted session, was absolutely knackered after the first exercise. Going to be feeling this one I think.
 
Back Day

Seated Row
80kg x 12 x 5
60kg x 12 x 2

Straight Arm Pulldowns
20kg x 12 x 3
20kg x 10 x 1
15kg x 12 x 1

Facepull
25kg x 12 x 4

Lat Pulldown
45kg x 12 x 1
55kg x 8 x 1

Reverse Grip Facepull
10kg x 15 x 4

Back Extension
BW+5kg x 20 x 3

Hammer Curl
14kg x 8 x 3

Another back day with no deadlifts, will make it up again tomorrow.
 
Shoulder Day

DB Shoulder Press
14kg x 12 x 1
16kg x 12 x 1
16kg x 10 x 1
16kg x 8 x 1
16kg x 7 x 1

Front Raise
10kg x 6 x 2

Lateral Raise
10kg x 6 x 2

Shrugs
24kg x 20 x 4

Landmine Press
32.5kg x 12 x 3

Fasted session at 6am this morning as I'm out tonight. Didn't have much in the tank.
 
Friday - Rest Day

Chest Day

DB Bench Press
18kg x 12 x 2
22kg x 12 x 2
22kg x 10 x 1
22kg x 8 x 1

DB Incline Bench press
18kg x 12 x 2
18kg x 9 x 1
18kg x 10 x 1

Cable Crossovers
10kg x 12 x 4

Close Grip Bench Press
40kg x 12 x 1
45kg x 8 x 1
45kg x 7 x 1
45kg x 6 x 1

Bicep Curls (Cable)
20kg x 12 x 1
22.5kg x 10 x 1
25kg x 8 x 1
27.5kg x 6 x 1
30kg x 4 x 1

Couple of little twinges in the knee while walking around over the last few days, I have become a leg day skipper :(

Back Day

Seated Row
65kg x 15 x 5
55kg x 15 x 2

Straight Arm Pulldown
22kg x 12 x 4

Facepull
25kg x 15 x 2
25kg x 12 x 2

Lat Pulldown
45kg x 12 x 1
55kg x 8 x 4

Reverse Grip Facepulls
15kg x 15 x 4

Roman Chair Back Extensions
BW+10kg x 15 x 3

Again still feeling twinges in the knee, skipped deadlifts, I'm a horrible person.
 
Monday - Shoulders

Shoulder Press
14kg x 12 x 1
16kg x 12 x 4

High Pull
25kg x 12 x 4

Shrugs
26kg x 12 x 6

Landmine Press
35kg x 12 x 3

Front Raise
8kg x 10 x 1
8kg x 8 x 2

Lateral Raise
8kg x 10 x 1
8kg x 8 x 2

Bicep Curl (Machine)
25kg x 12 x 1
30kg x 10 x 1
35kg x 8 x 1
40kg x 8 x 1
45kg x 8 x 1

Tuesday - Leg Day

Leg Press
170kg x 16 x 10

Calf Extension
170kg x 12 x 7

Leg Curl
55kg x 12 x 1
65kg x 12 x 3

Leg Extension
50kg x 12 x 1
65kg x 12 x 2
65kg x 10 x 1

Chin Ups
BW x 6 x 2
BW x 5 x 1

Wednesday - Chest Day

Bench Press
18kg x 12 x 2
22kg x 12 x 3
22kg x 9 x 1

Incline Bench Press
18kg x 12 x 3
18kg x 10 x 1

Cable Crossovers
7.5kg x 12 x 4

Pec Deck
45kg x 12 x 1
65kg x 10 x 2
65kg x 8 x 1

Close Grip Bench Press
50kg x 5 x 4

Bicep Curls
25kg x 8 x 3
 
Long weekend in Bruges, too much food, far far too much alcohol.

Chest Day

DB Bench Press
18kg x 12 x 2
24kg x 11 x 1
24kg x 8 x 4

Incline Bench Press
18kg x 12 x 4

Cable Crossovers
10kg x 12 x 4

Ab Crunch Machine
55kg x 12 x 5

Pec Deck
45kg x 12 x 1
65kg x 12 x 1
65kg x 11 x 1
65kg x 9 x 1

Close Grip Bench Press
40kg x 8 x 4

BB Bicep Curl
40kg x 10 x 4
 
Back Day

Deadlift
75kg x 8 x 1
95kg x 8 x 4
75kg x 8 x 1

Seated Row
65kg x 15 x 5
55kg x 15 x 2

Facepull
20kg x 15 x 4

Straight Arm Pulldown
20kg x 12 x 4

Lat Pulldown
45kg x 10 x 1
55kg x 6 x 4

Roman Chair Back Extension
BW+10kg x 15 x 3

Hammer Curls
12kg x 12 x 1
12kg x 10 x 1
12kg x 8 x 1
12kg x 6 x 3

Deadlifting again, bumper plates weren't available to a fuller range of motion, found it tough.
 
Shoulder Day

OHP
15kg x 15 x 1
35kg x 8 x 1
40kg x 5 x 5

Front Raise
8kg x 8 x 4

Lateral Raise
8kg x 8 x 4

Shrugs
26kg x 15 x 5

High Pulls
20kg x 10 x 4

Landmine Press
35kg x 15 x 1
35kg x 12 x 2

Ab Crunch Machine
55kg x 15 x 4

Arched my back badly on the last couple of sets of OHP, need to work on that.
 
Chest Day

DB Bench Press
18kg x 12 x 2
24kg x 11 x 1
24kg x 8 x 3
24lg x 6 x 2

Incline DB Bench Press
20kg x 10 x 2
20kg x 8 x 2
20kg x 7 x 1

Cable Crossover
10kg x 12 x 4

Close Grip Bench Press
35kg x 12 x 1
45kg x 8 x 3

Ab Crunch Machine
55kg x 18 x 2
55kg x 16 x 1
55kg x 14 x 1

Hammer Curls
16kg x 10 x 1
16kg x 8 x 3

Tricep Rope Extension
20kg x 12 x 1
20kg x 10 x 1
20kg x 8 x 1
 
Thursday - Back Day

Seated Row
70kg x 12 x 5
55kg x 15 x 2

Deadlift
75kg x 6 x 1
95kg x 6 x 1
105kg x 6 x 3

Lat Pulldown
45kg x 12 x 1
55kg x 10 x 1
55kg x 8 x 3

Straight Arm Pulldown
20kg x 12 x 1
20kg x 10 x 1
20kg x 9 x 2

Facepull
25kg x 12 x 4

Reverse Grip Facepull
20kg x 12 x 4

10 lengths in the pool to finish, need to get back into doing some cardio.

Friday - Shoulders

OHP
20kg x 15 x 1
30kg x 12 x 1
40kg x 5 x 3
40kg x 3 x 1
40kg x 5 x 1
30kg x 12 x 1

Front Raise
8kg x 9 x 4

Lateral Raise
8kg x 9 x 4

Shrugs
28kg x 12 x 6

Landmine Press
35kg x 12 x 4

Ab Crunch Machine
40kg x 25 x 4

20 lengths to finish, giving up smoking is going to help.
 
Backcessory Day

Close Grip Lat Pulldown
50kg x 12 x 1
60kg x 8 x 4

High Pull
30kg x 8 x 4

Straight Arm Pulldown
20kg x 12 x 4

Facepull
25kg x 12 x 4

Reverse Grip Facepull
20kg x 12 x 4

Roman Chair Back Extension
BW+10kg x 20 x 3

10 lengths in the pool to finish
 
Monday - Half Baked Chest Day

DB Bench Press
18kg x 12 x 2
24kg x 11 x 1
24kg x 9 x 1
24kg x 8 x 2
24kg x 6 x 1
24kg x 4 x 1

... cant remember the rest, will update when I find my bit of paper

Tuesday - Back Day

Deadlift
75kg x 8 x 1
95kg x 8 x 1
105kg x 8 x 3

Straight Arm Pulldown
20kg x 12 x 4

Facepull
25kg x 15 x 4

Reverse Grip Facepull
20kg x 15 x 4

Lat Pulldown
45kg x 12 x 1
60kg x 8 x 1
60kg x 7 x 1
60kg x 6 x 1

Ab Crunch Machine
55kg x 18 x 3
55kg x 14 x 1

Need to go back up to 115 on the deadlifts.

Wednesday - Weak Shoulders Day

OHP
20kg x 15 x 1
40kg x 6 x 1
40kg x 4 x 1
40kg x 5 x 2
40kg x 4 x 1
30kg x 10 x 1
30kg x 9 x 1

Front Raise
8kg x 10 x 4

Lateral Raise
8kg x 10 x 4

Hanging Leg Raise
BW x 20 x 3

Shrugs
28kg x 12 x 6

Tricep Rope Extensions
20kg x 10 x 1
20kg x 8 x 1
15kg x 10 x 1
15kg x 8 x 1

Felt crap, lifted crap.
 
Thursday - Rest Day

Friday - Chest

DB Bench Press
18kg x 12 x 2
24kg x 12 x 1
24kg x 10 x 1
24kg x 8 x 2
24kg x 6 x 1

DB Incline Bench Press
20kg x 11 x 1
20kg x 10 x 1
20kg x 8 x 2

Cable Crossovers
10kg x 15 x 1
10kg x 13 x 1
10kg x 12 x 2

Pec Deck
45kg x 12 x 1
60kg x 9 x 3

Close Grip Bench Press
40kg x 7 x 3

Hammer Curls
12kg x 15 x 3

Saturday - Backcessory

Facepull
25kg x 15 x 4

Reverse Grip Facepull
20kg x 15 x 4

Straight Arm Pulldowns
25kg x 15 x 4

Close Grip Lat Pulldown
50kg x 12 x 1
60kg x 6 x 4

Seated Row
60kg x 15 x 4

Ab Crunch Machine
40kg x 30 x 2
40kg x 25 x 2

Seated DB Incline Bicep Curl
8kg x 12 x 3

Roman Chair Back Extension
BW+10kg x 20 x 3
 
Bit slack with logging lately

Sunday - Shoulders

DB Shoulder Press
16kg x 12 x 4

Front Raises
8kg x 10 x 4

Lateral Raises
8kg x 10 x 4

DB Shrugs
28kg x 15 x 5

Landmine Press
35kg x 12 x 4

High Pull
30kg x 9 x 4

Hammer Curls
14kg x 10 x 3

Monday - Back Day

Lat Pulldown
45kg x 12 x 1
60kg x 8 x 4

Deadlift
75kg x 10 x 2
95kg x 10 x 3

Chest Supported Row
14kg x 12 x 4

Rear Delt Fly
6kg x 10 x 4

Leg Curl
55kg x 12 x 1
65kg x 12 x 3

Cable Bicep Curls
25kg x 8 x 1
22.5kg x 10 x 1
20kg x 12 x 1

Tuesday - Chest Day

BB Bench Press
35kg x 12 x 1
45kg x 10 x 1
55kg x 5 x 5

BB Incline Bench Press
40kg x 10 x 4

Pec Fly
8kg x 12 x 3

Pec Deck
45kg x 15 x 4

Ab Crunch Machine
60kg x 12 x 4

Tricep Rope Extensions
20kg x 10 x 1
20kg x 8 x 1
17.5kg x 10 x 1
17.5kg x 8 x 1
15kg x 10 x 1
15kg x 8 x 1

Wednesday - Rest Day

Thursday - Return of the Legs

Leg Press
150kg x 20 x 10 (Yes, 200 reps, fml)

Calf Extension
150kg x 15 x 7

Leg Extension
50kg x 12 x 1
60kg x 12 x 3

Ab Crunch Machine
40kg x 30 x 2
40kg x 25 x 2

Hammer Curls
14kg x 12 x 3

Return of legs into the routine with some nasty volume. I'm going to be sore as **** tomorrow.
 
Backcessory Day

Straight Arm Pulldown
25kg x 12 x 3
25kg x 10 x 1

Facepull
25kg x 15 x 4

Reverse Grip Facepull
20kg x 10 x 4

Close Grip Lat Pulldown
50kg x 12 x 1
60kg x 7 x 4

Hanging Leg Raise
BW x 20 x 4

Chest Supported Row
14kg x 12 x 4

Reverse Curl
15kg x 12 x 1
17.5kg x 12 x 1
20kg x 8 x 2

10 lengths in the pool to finish.
 
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