Chest/Delts/Tris/Calves
Floor barbell press - Warmup, 105kg x6, 100kg x6, 95kgx6
Decline Skullcrushers - warmup. 47 kg x6, 45kg x 6, 42 kg x6
Standing lateral raises - warmup, 12kgx10, 10kgx10, 8kgx10
SS cardio, 40 min , 11%. 5kmh
medium day
Wednesday, July 28, 2010
25/07/2010
Legs
Box front squat : warmup, 80kgx5,75kgx6,70kgx6
Romanian dl: warmup, 120kgx6, 110kgx6
Lying leg curl: warmup, 45kgx8
Standing calf rise: warmup, 120kgx6,110kgx6,95kgx6
Abs
SS Cardio after training : 40 min 11% incline, 5 kmh
Medium day
24/07/2010
Back/Biceps/Abs
Pull ups - warmup, Bw+20k x 6, bw +18kgx6, bw+16kgx6
BO Rows - warmup, 90kg x6, 85x6, 80x6
Scott bench easy curls - warmup, 42kgx4,38kgx6, 3kgx6
SS cardio 40 min, 10,5% incline, 5kmh
Medium day
21/07/2010
Chest/Delts/Tris/Calves
Floor barbell press - Warmup, 105kg x6, 100kg x6, 95kgx6
Decline Skullcrushers - warmup. 47 kg x5, 45kg x 5, 42 kg x6
Standing lateral raises - warmup, 12kgx10, 10kgx10, 8kgx10
SS cardio, 40 min , 11%. 5kmh
20/07/2010
Legs
Box front squat : warmup, 80kgx5,72kgx6,64kgx6
Romanian dl: warmup, 120kgx6, 110kgx6
Lying leg curl: warmup, 45kgx7
Standing calf rise: warmup, 120kgx6,110kgx6,95kgx6
SS Cardio after training : 40 min 11% incline, 5 kmh
Medium day
off to the airport
Monday, July 19, 2010
19/07/2010
Back/Biceps/Abs
Pull ups - warmup, Bw+18g x 6, bw +16kgx6, bw+14kgx6
BO Rows - warmup, 90kg x6, 85x6, 80x6
Scott bench easy curls - warmup, 40,5kgx5,38kgx6, 35,5kgx6
SS cardio 40 min, 10,5% incline, 5kmh
Medium day
Im back in my gym. World is good again! :) Tomorrow trip to south africa though...
18/07/2010
Off day
Low day
Gym does not work today, blister does allow me to run. I feel battered but not beaten. Some detour is going to take place.
17/07/2010
Off day
Low day
I miscalculated the working hours of the local gym so no training:( Also i got a blister on my left foot from walking in my flip flops
3 rd day of vacation
15/07/2010
Chest/Delts/Tris/Calves
AM HIIT 18 min + SS cardio 15 min 10,5% 5kmh
Incline Bench Press - Warmup, 85kg x6, 80kg x6, 75kgx6
Decline Skullcrushers - warmup. 45 kg x6, 40kg x 8, 40 kg x6
Standing lateral raises - warmup, 12kgx9, 10kgx9, 8kgx9
SS cardio 25 min 10,5%, 5kmh
Medium day
First day of vacation, i have managed to make up some of the lost cardio from previous day. New gym so i had to change some exercise selection. Food measuring was probably off because i did not have a scale.
Tuesday, July 13, 2010
13/07/2010
Legs
Box front squat : warmup, 80kgx4,72kgx5,64kgx6
Romanian dl: warmup, 120kgx5, 110kgx5
Lying leg curl: warmup, 45kgx6
Standing calf rise: warmup, 120kgx6,110kgx6,95kgx6
SS Cardio after training : 40 min 10,5% incline, 5 kmh
Medium day, well now at least i know what are my knee limitations. I tried the leg press as my back felt a bit stiff. It did not work out. During the heavy set, i felt like somebody was putting a screwdriver to my knee. I switched back to front squat, lowered the weight, corrected the form (i was leaning to much initially ) and it was fine. There is particular degree where my knee under pressure feels like its going to go to lala land. That particular degree can be achieved for now on Smith machine squats, leg press, reverse lounges - so this exercises are to be avoided.
Medium day
12/07/2010
Back/Biceps/Abs
Pull ups - warmup, Bw+18g x 5, bw +16kgx6, bw+14kgx6
BO Rows - warmup, 87,5kg x6, 80x6, 75x6
Scott bench easy curls - warmup, 38kgx6,35,5kgx6, 33kgx6
SS cardio AM fasteed 40 min, 10,5% incline, 5kmh
Medium day
Sunday, July 11, 2010
11/07/2010
Off day
18 min hiit (jog/run) 20 min uphill walking
Low day
Today i feel weak, fat and small, but probably its one of these days:)
10/07/2010
Chest/Delts/Tris/Calves
AM SS cardio 40 min 10,5% 5kmh
Floor Barbell Press - Warmup, 100kg x6, 95kg x6, 90kg+6
Decline Skullcrushers - warmup. 45 kg x6, 42,5kg x 6, 40 kg x6
Standing lateral raises - warmup, 12kgx9, 10kgx9, 8kgx9
Standing calves with dbell - 6x120kg, 6x110kg, 6x100 kg
SS cardio 40 min 10,5%, 5kmh
Medium day
Thursday, July 8, 2010
08/07/2010
Legs
Medium day althguh i had 90 grams of carbs less then usual, the day was hectic, i forgot to eat carbs.
Leg press: warmup, 160kgx6,140kgx6,120kgx6
Romanian dl: warmup, 120kgx5, 110kgx5
Lying leg curl: warmup, 45kgx6
Standing calf rise: warmup, 120kgx6,110kgx6,95kgx6
SS Cardio after training : 40 min 10,5% incline, 5 kmh
Medium day althguh i had 90 grams of carbs less then usual, the day was hectic, i forgot to eat carbs.
Wednesday, July 7, 2010
07/07/2010
Off day
Low day
PM HIIT 18 min (bicycle 45 sec 50%, 15 sec 100%, 20 min SS 10% 5kmh)
I have a love hate relationship with HIIT, i hate it when i need to start, i love it when i am about to finish it. I can really feel that im peeling. I would not eat a pizza now even if would have to live in Dominos or Pizza Hut :)
06/07/2010
Back/Biceps/Abs
Pull ups - warmup, Bw+16g x 6, bw +14kgx6, bw+12kgx6
BO Rows - warmup, 87,5kg x5, 82,5x5, 75x6
Incline curls - warmup, 20kgx5,18kgx6, 16kgx6
SS cardio AM fasteed 40 min, 10,5% incline, 5kmh
Feeeeeeling goooood :) We have a belt in a gym which i use to strap kettlebells for pull ups, when i started i could button it only on the last holes, now if i trie a bit harder, i can button it 2 hole earlier :)
Im stuck with incline curls weight, i have to trie harder i guess.
Feeeeeeling goooood :) We have a belt in a gym which i use to strap kettlebells for pull ups, when i started i could button it only on the last holes, now if i trie a bit harder, i can button it 2 hole earlier :)
Im stuck with incline curls weight, i have to trie harder i guess.
Monday, July 5, 2010
05/07/2010
Chest/Delts/Tris/Calves
Floor Barbell Press - Warmup, 97,5kg x6, 92,5kg x6, 87,5kg+6
Decline Skullcrushers - warmup. 45 kg x5, 42,5kg x 6, 40 kg x6
Standing lateral raises - warmup, 12kgx8, 10kgx8, 8kgx8
Standing calves with dbell - 3x6+40 kg, one leg at the time
SS cardio 40 min 10,5%, 5kmh
My shoulder is still not 100% so i will avoid Dips until it gets better. Floor press does not bother me.
Medium day
Sunday, July 4, 2010
03/07/2010
Legs
Front squat: warmup, 87,5kgx6,78kgx6,70x6
Romanian dl: warmup, 120kgx5, 110kgx5
Lying leg curl: warmup, 45kgx6
Standing calf rise: warmup, 120kgx6,110kgx6,95kgx6
SS Cardio after training : 40 min 10,5% incline, 5 kmh
Medium Day - i went for a barbecue with my friends in the evening. And i was the barbecue master, so i think i had perhaps one drumstick too much, but that should not be too big of a problem.
02/07/2010
Off day
low day
18 min HIIT, 20 min SS (5 kmh, 10% incline). I did my cardio in the afternoon.
Thursday, July 1, 2010
01/07/2010
Back/Biceps/Abs
Pull ups - warmup, Bw+16g x 5, bw +14kgx5, bw+12kgx5
BO Rows - warmup, 85kg x6, 80x6, 75x6
Incline curls - warmup, 20kgx5,18kgx6, 16kgx6
SS cardio after training 30 min, 10,5% incline, 5kmh
This half percent of change in treadmill really did the difference. Or i was soooo tired. Anyaway finished with my last meal, going to bad. I had to buy a new scale today as the old one started freaking out.
Medium day
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