After a rest day yesterday, i was back in there today. Workout: Deload Squats 5 x 5 @80%Rm 90kg 1 Arm rows 5x5 Negative pull ups 5 x 1 Preacher 1 x 17.5kg 10 sec hold 1 x 20kg 10 sec hold Diet. Protein Shake 250 Cals Fruit 250 Cals CHicken & Bacon sandwich 500 cals Crisps 100 Cals Protein Shake ...
after a couple days of rest - i'm now on the cruise stage of the BP. Workout Decline bench 5x5 90kg Shoulder Press 5x5 20kg Pressdown 50kg x 1 12 second hold All lifts - slow and controlled, Diet Milk 250 Cals Protein 250 Cals Chicken Wrap 300 Cals Crisps 100 Cals Protein 250 Cals Pasta Bolognese 60...
Workout Changed the order of lifts due to equipment availability, this plus lack of spotter meant i couldnt beat last week's record high on my dec bench but i added reps and weight elsewhere. disappointed with that but i made up for it :P Incline DB 42.5 kg x 8 Flyes 22.5kg x 8 Dec Bench 110kg x 5 1...
Another rest day so just rest or stress in my job :evil: ANyway diet was as follows: Cereal + milk 250 Cals Protein Shake 250 Cals Fruit 50 Cals CHicken & Bacon sandwich 350 Cals Crisps 100 Cals Protein Shake 250 Cals 1.5 Jacket Potato 300 Cals Beans 100 Cals Cott Cheese 100 Cals Other 100 Cals ...
Back & Legs workout today - (HIT style still) Workout CG Underhand Lat pull down 70kg x 6 Straight armed Lat down 85kg x 6 BB rows 110kg x 6 110 x 4 Shrugs BB 120 kg x 6 Leg Extensions 80kg x 6 Calf raises 90kg x 6 100kg x 4 Leg Press 160kg x 6 200 x 4 Deadlifts 130kg x 5 Feels good :P Diet Cere...
Excellent!!! "Mixelflick" saw something though.... something he wanted you to be aware of. So he called me, right? Here's what he said: "Tell IRONCHEST to consider re-arranging his exercise template to place the isolation exercises last, vs. first in the workout... where they might b...
wowsers, been away on business for a few days so away from internet access. Anyways - today was a workout day :) Workout as follows: Flyes 22kg x 6 Dec Bench 110kg x 8 120kg x 4 Inc DB 42.5kg x 4 Lateral raise 12kg x 6 Shoulder Press 22kg x 6 BB Curl 40kg x 6 40kg x 5 Pressdown 40kg x6 40kg x 5 Diet...