Thursday, 24 February 2011

Friday 25th February

Ok guys. Havent posted in a while i know. I trapped a nerve in my shoulder/neck and have been laid up in bed as a result without even a whiff of the gym so I've been feeling pretty lousy as a result. Hopefully everything should be feeling fine as of monday so I can get back to normal.

Anyone else had any problems with trapped nerves and what to do? How long were you off the gym for.

Peace out!

Thursday, 10 February 2011

Thursday 10th February

Leg day, ergh. I know my legs need a lot of work but the sacrifice is walking around for next few days like i've shit myself, struggling to stand up and wobbling all over the place. Especially enjoy the 25min walk home up around 50 steps and up and down a few hills. Any way not a busy day in the gym which is always a pleasant surprise.

Squats 4x 114kg
Leg Curls 3x 56kg
Leg extensions 3x 63kg
Donkey Calf Raises 3x 55kg
Standing Calf raises 3x bodyweight

Thats pretty much it and boy does it kill me. Anyways back and biceps tomorrow and then off for a lovely chinese with the gf.

Tuesday, 8 February 2011

Tuesday 8th Febuary

Decided that since people are following my blog more than i expected i'd through some shit in about my day and what i've been doing. Nothing to lengthy but expanding the diary aspect of this blog.

Struggled getting my buddy up this morning as he sucks at getting a good night sleep so in the end i left him in his bed and went to the gym myself. Shoulder day today which isnt my favourite but its quite short so i dont really mind. Tuesdays are always quite days in the gym so its never any effort getting to machines/equipment etc.
Typical 6-10 reps over 3 or 4 sets depending on the exercise. My shoulders are the part of me that i'm least happy with (although i know my back and legs need a great deal of improvement) but i seem to be progressing nicely. Added 5kg to my front raise and 5kg to my upright row from last weeks so everything seems to be moving forward.

Millitary Shoulder press 3x 40kg
Lateral Raise 3x 20kg (each side)
Upright row 3x 40kg
Front raise 3x 20kg
Plate shrugs 3x 24kg (each side)

Brotein shake and then home. Stopped off for at supermarket for a can of chilli for my dinner tonight. Great stuff. Has loads of protein and good carbs and low cal and low fat. I like to through in some courgette and sometimes some oats for texture.

Monday, 7 February 2011

Monday 7th Febuary

Right, chest and tris today which i must admit i do quite enjoy. Something primevial about rockin out some bench presses. Pretty standard routine today, gym was busier than usual but not too bad. Tried doing a few push-ups and tricep dips this evening to test how hard i worked and nearly face planted the floor :S

All exercises were in the 6-10 rep range with last set being preformed as a drop set. Gonna hurt tomorrow!

Bench press 3x 70kg
Dips 3x bodyweight
Incline Chest press 3x 40kg
Tricep pushdown 3x 45kg
Pec deck flye 3x 42kg
Tricep dips 3x (bodyweight) to failure

Loving the powerade as my gym drink. Really nice and refreshing and less ofensively sweet than lucozade. Pretty tired now so off to bed with a nice protein shake in me!

Thursday, 3 February 2011

Thursday 3rd Febuary

Yesterday was my rest day so no post! Today is back and biceps. Hoping to improve my back workout as i think my chest is currently to big for my back. Naturally broad tho so shouldnt be too much of an issue! Decided to cut down on the bicep specific exercises as they get a lot of work from pull ups and rows etc

Pull-ups 3x failure
Chins 3x failure
Lat pull down 3x 50kg
Close grip rows 3x 45kg
Lower back extensions 3x 45kg
Bicep curls 3x15kg (each arm)

Tomorrow should be leg day but i'm off to see my gf so I'm might move it to saturday or maybe just do what i can when i'm there; squats, lunges etc.

Tuesday, 1 February 2011

Tuesday 1st Febuary

Shoulder day today! Not my most favourite day of the week especially after yesterdays workout but it must be done. Again all set were with in the 6-10 rep range. The final two exercises were performed as a superset to save time and to increase intensity.

Shoulder Press 3x 40kg
Lateral Raises 3x 20kg (each side)
Upright rows 3x 35kg
Front Raises 3x 15kg

Finished off with some biking at a moderate intensity. Then protein shake and off to the showers. Got some powerade on the way home for thursday and friday. Not used it before at the gym so I'll see how I get on.

Monday 31st January

Actually made it to the gym today! Chest and triceps day which I actually quite enjoy despite the inevitable DOMs. Heres a break down of my workout with weights as I remember them. I'm not including warm up sets as they go without saying. Each set was with in the 6 - 10 rep range except the tricep dips.

Bench Press 3x 70kg
Tricep Press 3x 63kg
Pec Deck Flye 3x 35kg
Tricep Pushdown 3x 45kg
Incline Chest Press 3x 35kg
Tricep Dips 3x bodyweight to failure

Did some light running as cardio at the end of the session.