4136 Cals
187g Protein
475g Carbs (131g Sugar)
161g Fat
50g Fibre
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4136 Cals
187g Protein
475g Carbs (131g Sugar)
161g Fat
50g Fibre
Works looking good Kong. Hate those little mental errors with weight and such, but it happens.
Looking really good mate.
Loving those log presses up there on the 7th! (lot of sets!) Does that include cleaning the log up at the start of each set?
Just one clean at the start of each set mate yeah. Was struggling by the last set with only a minutes rest between.
Repetition Bench (2 x 4-8 @ 80%)
40kg x 8
60kg x 4
80kg x 1
87.5kg x 6
87.5kg x 6
Pause Bench (2 x 2-3 @ 85%)
92.5kg x 3
92.5kg x 3
Close Grip Bench (2 x 6-8 @ 75%)
82.5kg x 6
82.5kg x 6
Incline DB Flyes
7.5kg Dumbells x 12
7.5kg Dumbells x 12
Cable Pushdowns
17.5kg x 12
21kg x 12
21kg x 12
21kg x 12
Seated Front to Side DB Raises (1 Rep of each counts as 1 rep)
2.5kg Dumbells x 8
5kg Dumbells x 8
5kg Dumbells x 8
5kg Dumbells x 8
Starting to come down with something. Past two days I've been coughing up loads of phlegm, had a sore throat and been aching. Was gonna skip the gym but had some Paracetamol and a sugar free Redbull and ended up having a decent session!
strong pressing there Jamie, especially on the paused bench and the close grips.
get some berocca in you to ward off the man flu!
Explosive Squat (6 x 2 @ 70%)
40kg x 2
60kg x 2
80kg x 2
92.5kg x 2
92.5kg x 2
92.5kg x 2
92.5kg x 2
92.5kg x 2
92.5kg x 2
Front Squat
20kg x 5
40kg x 5
40kg x 5
Unilateral Leg Extensions
7.5kg x 14 per leg
7.5kg x 13 per leg
7.5kg x 12 per leg
Calf Press
40kg x 8
80kg x 4
100kg x 7
100kg x 6
Seated Calf Raises
40kg x 12
40kg x 12
Leg Raises
5 Degree Incline x 8
5 Degree Incline x 8
5 Degree Incline x 8
Got some kind of bug and a chest infection. Thought it would do me some good to get to the gym but had to keep taking breaks and at the end I went really pale and cold, think my blood pressure dropped. No idea how I managed to get through this workout!
Said it before mate... get dome Berocca in you to help your immune system ward off any infection.
Otherwise, 92.5kg for 70% explosive squats? Good effort Jamie!
Log Press (3 x 2 @ 85%)
Log (42kg) x 5
52kg x 3
62kg x 1
68.5kg x 2
68.5kg x 2
68.5kg x 2
Barbell Push Press (2 x 2 @ 90%)
72.5kg x 2
72.5kg x 2
Famers Walk (Heavy)
50kg per hand for 10 metres
60kg per hand for 10 metres
70kg per hand for 10 metres
80kg per hand for 10 metres
Video for the 160kg... http://www.youtube.com/watch?v=Sul2IOxMiug
Seated Unilateral Dumbell Side Raise
5kg x 12 per arm
5kg x 12 per arm
Strict Ez-Bar Curls
Bar x 10
20kg x 4
30kg x 6
30kg x 6
Hammer Strength Machine Preacher Curls
7.5kg x 12
7.5kg x 12
Neck Extension (with Harness)
5kg x 12
8.5kg x 12
8.5kg x 12
8.5kg x 8
Good session, especially considering I've been so ill the past few days. Could have probably gone Heavier on the Farmers but dont think its it was a bad effort.
Nice overhead work again Jamie. Never tried farmer's walks... looks like hard work!
Some excellent work in here.
Great farming there! Really is a brilliant exercise for the whole body!
Thanks guys!
3875 Calories
206g Protein
323g Carbs (135g Sugar)
166g Fat
36 Fibre
Repetition Deadlift (2-3 x 4-8 @ 80%)
60kg x 8
100kg x 4
136kg x 6...used straps
136kg x 6...used straps
Rack Pull (2 x 3 @ 85%)
145kg x 3...used straps
145kg x 3...used straps
Only used straps today as I did heavy Farmers Walk yesterday.
Seated Machine Leg Curl
18kg x 12
32kg x 12
32kg x 12
32kg x 10
Machine Assisted Pullups
Bodyweight minus 80kg x 10
Bodyweight minus 50kg x 2
Bodyweight minus 40kg x 5
Bodyweight minus 40kg x 5
Bodyweight minus 40kg x 5
Chest Supported Dumbell Row
5kg Dumbells x 8
15kg Dumbells x 4
22.5kg Dumbells x 8
22.5kg Dumbells x 8
22.5kg Dumbells x 8
Dumbell Shrugs
5kg Dumbells x 10
10kg Dumbells
12.5kg Dumbells x 10
12.5kg Dumbells x 10
Chest Supported Face Pull
10kg x 12
17.5kg x 11
17.5kg x 11
17.5kg x 11
Good session but was coughing a lot, still not feelin 100%.
Explosive Bench (6 x 2 @ 70%)
20kg x 5
40kg x 4
60kg x 3
76kg x 2
76kg x 2
76kg x 2
76kg x 2
76kg x 2
76kg x 2
Pause Bench (2 x 5 @ 75%)
82kg x 5
82kg x 5
Close Grip Bench (2 x 6 @ 65%)
71kg x 6
71kg x 6
Cable Pushdowns
10kg x 12
24.5kg x 12
24.5kg x 12
24.5kg x 12
Machine Flyes
28kg x 12
46kg x 12
46kg x 12
46kg x 12
Seated Front to Side Raises (1 Rep of each counts as 1 rep)
2.5kg Dumbells x 12
5kg Dumbells x 9
5kg Dumbells x 8
5kg Dumbells x 7
Glad it was only a light explosive day today as wasn't feeling too strong. Still had a good, productive session.
Great session there Jamie! Strong on the explosive benching mate!