good session there buddy. a bit of a rest is always good!
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3506 Calories
196g Protein
396g Carbs (176g Sugar)
119g Fat
41g Fibre
Treadmill
10 minute warmup
5 minutes at 3.4kmph
then
Concept 2 Rower
2 minutes (burning in Traps became intolerable after yesterdays Deadlifts)
then
Famers Walk
40kg per hand x Approx 60 feet, 1 turn
50kg per hand x Approx 60 feet, 1 turn
50kg per hand x Approx 60 feet, 1 turn
First time doing these...my grip really sucks! I found the turn difficult, lost balance every time.
Flat BB Bench
60kg x 5
70kg x 3
80kg x 1
90kg x 1
100kg x 1
105kg x 1
110kg x 1...what I was aiming for
115kg x 1...pulled my back due to arching too hard so had to flatten it out halfway through the lift which loosened my form. Still got the rep though!
120kg x 0...stalled at about 3 inches off my chest.
85kg x 6 + 2 + 2 + 2...flew up after the heavy singles!
Chest Supported BB Row
50kg x 6
60kg x 1
65kg x 6
70kg x 6 + 2 + 2 + 2
Face Pull
5kg x 6
10kg x 1
15kg x 1
21kg x 6
24.5kg x 6 + 2 + 2 + 2
Close Grip BB Bench
30kg x 6
40kg x 1
50kg x 1
60kg x 6
75kg x 6 + 2 + 2 + 2
Close Grip Puldowns
26kg x 6
40kg x 1
54kg x 6
82kg x 6 + 1.5 + (dropped it to 75kg) 2 + 2
Unilateral DB Side Raises
2.5kg x 6 per side
3.5kg x 1 per side
5kg x 1 per side
6kg x 6 per side
8.5kg x 6 + 2 + 2 + 2 per side
Ez-Bar Curls
5kg (Bar) x 6
15kg x 1
20kg x 1
25kg x 6
29.5kg x 6 + 2 + 2 + 2
Good session, happy with the 115kg max on Bench. Especially seeing as I when I started back in the Gym 15 weeks ago I could only handle 50kg for 5 reps.
Solid benching Jamie!
4585 Calories
191g Protein
511g Carbs (57g Sugar)
186g Fat
41g Fibre
Fat was too high...as usual. Then again, so were the Carbs!
BB Squats
60kg x 5
70kg x 3
80kg x 1
90kg x 1
100kg x 1
110kg x 1
120kg x 1
130kg x 1...added wraps...target for the day.
140kg x 1...knees tracked forward on the way up which caused me to lose tightness and have to use my lower back on the way up so not counting this attempt.
140kg x 1...kept it tight this time. 10kg more than I was expecting to lift.
92.5kg x 6 + 2 + 2 + 2
Unilateral Cybex Machine Leg Curl
5kg x 6 per leg
10kg x 1 per leg
15kg x 1 per leg
20kg x 6 per leg
25kg x 6 + 2 + 2 + 2 per leg
Hammer strength ISO Calf Press
50kg x 6
70kg x 1
80kg x 1
90kg x 6
100kg x 6 + 2 + 2 + 2
Leg Raises
Flat x 6
5 Degree Incline x 1
10 Degree Incline x 1
15 Degree Incline x 6
22.5 Degree Incline x 6 + 2 + 2 + 2
Good squatting bud!
Doing solid work man, 120kg will come soon enough, just keep hitting it hard.
Military Press
20kg x 5
30kg x 3
40kg x 1
50kg x 1
60kg x 1
65kg x 1
70kg x 1
75kg x 1...what I was aiming for.
80kg x 1...very happy now.
82.5kg x 1...suprised...
85kg x 1...a grinder but I nailed it, was not expecting to put this up today.
Took a video of the last effort incase I got it...plus I've never posted one before. Nothing spectacular but an achievement for me - https://www.youtube.com/watch?v=A4N_GImMtQM
Machine Assisted Pullups
BW minus 80kg x 6
BW minus 70kg x 1
BW minus 60kg x 1
BW minus 50kg x 1
BW minus 40kg x 6
BW minus 32.5kg x 6 + 2 + 2 + 2
Nautilus Seated Chest Press
23kg x 6
30kg x 1
50kg x 1
64kg x 6
71kg x 6
77kg x 6 + 2 + 2 + 2
Hammer Strength Chest Supported Row Machine
40kg x 6
50kg x 1
60kg x 1
70kg x 6
85kg x 6 + 2 + 2 + 2
Wide Grip BB Shrugs
20kg x 6
30kg x 1
40kg x 1
50kg x 6
60kg x 6
70kg x 6 + 2 + 2 + 2
Pushdowns
10kg x 6
15kg x 1
21kg x 1
28kg x 6
35kg x 6 + 2 + 2 + 2
Unilateral DB Preacher Curls
2.5kg x 6 per arm
5kg x 1 per arm
7.5kg x 1 per arm
10kg x 6 per arm
13.5kg x 6 + 2 + 2 + 2 per arm
Concept 2 Rowing Machine
2 minutes 30 seconds...been really slacking on my Cardio lately and it showed!
Stationary Bike
11 minutes
Speed Deadlift
Had time to kill and never tried them before...
70kg x 1
80kg x 1
90kg x 1
90kg x 1
90kg x 1
90kg x 1
90kg x 1
90kg x 1
90kg x 1
90kg x 1
90kg x 1
90kg x 1
4557 Cals
225g Protein
443g Carbs (85g Sugar)
195g Fat...haha!
41g Fibre
Cracking Millies there mate. That 85kg mil press vid was class!! As strict as it gets!
Hope so, I've managed a 100kg Military Press once before but it was a fair few years ago now! Thinking about the Cube Method next but implementing more overhead stuff.
On another note...my lower back and lats are nightmarishly sore today. Delts were really tight and sore when I woke up too.
Solid pressing Jamie! Great effort buddy!