Back/Biceps/Abs
Pull ups - warmup, Bw+28k x 6, bw +26kgx5, bw+24kgx5
kettlebel rows - warmup, 52gx6, 50kgx6, 48kgx6
Scott bench easy curls - warmup, 44,5kgx5,42kgx6, 39,5kgx6
High day
Saturday, August 28, 2010
27/08/2010
Off day
low day
PM Hiit 20 min + 30 min ss
Had a larger meal in the second half of the day, other wise everything ok
26/08/2010
Chest/Delts/Tris/Calves
Dips - Warmup, BW+36kg x6, +34kg x6, +32kgx6
flat close grip BP - warmup 87,5kgx5, 82,5 kg x5, 80kg x5
lateral raises - warmup, 14kgx9, 12kgx9, 10kgx9
abs hanging leg raise
calves 3x6x120,110,100
SS cardio, 50 min , 10,5%. 5kmh
medium day
25/08/2010
Legs
HIIT 20 min + 30 min ss 5 kmh 10 %
Box front squat : warmup, 82,5kgx5,77,5kgx6,72,5kgx6
Romanian dl: warmup, 130kgx6, 125kgx6
Lying leg curl: warmup, 50kgx5
SS Cardio after training : 50 min 10,5% incline, 5 kmh
Medium day
Wednesday, August 25, 2010
24/08/2010
Back/Biceps/Abs
Pull ups - warmup, Bw+28k x 5, bw +26kgx5, bw+24kgx5
kettlebel rows - warmup, 50gx6, 48kgx6, 44kgx6
Scott bench easy curls - warmup, 44,5kgx5,42kgx6, 39,5kgx6
SS cardio 50 min, 10,5% incline, 5kmh
Medium day
Monday, August 23, 2010
23/08/2010
Chest/Delts/Tris/Calves
morning fasted HIIT 20 min + 30 min ss 10,5 5kmh
Dips - Warmup, BW+34kg x6, +32kg x6, +30kgx6
flat close grip BP - warmup 87,5kgx5, 80 kg x6, 75kg x6
lateral raises - warmup, 14kgx8, 12kgx8, 10kgx8
abs 4x7x55 sitting crunches machine
calves 3x6x120,110,100
SS cardio, 50 min , 10,5%. 5kmh
medium day
22/08/2010
Off day
low day
no training
I had a fruit binge in the end of the day. As we were preparing to go home i left out of food and i saw a fig in the courtyard. And that was it, 20 minutes and 30 figs later i was full and happy but with a "fruit cheat meal". Oh i found some prunes also ( i ate at least 15 of those too :), was listening to Fitcast before that. Berardi said that prunes are good :)
Anyway lesson of the day, allways have your prescribed food with yourself.
21/08/2010
Off day
medium day
i went for a 3 day vacation. No gym or anything remotely around so i had to skip workout and 3 cardio sessions. Will make it up later during the week.
I did some swimming and windsurfing though (not that much to make it up for cardio:)
19/08/2010
Legs
Box front squat : warmup, 82,5kgx5,75kgx6,70kgx6
Romanian dl: warmup, 130kgx5, 125kgx6
Lying leg curl: warmup, 50kgx5
standing calf rise : super drop set 3x120,110,100, 3x110,100,90,3x100,90,80
SS Cardio after training : 50 min 10,5% incline, 5 kmh
Medium day
17/08/2010
Back
Back/Biceps/Abs
Pull ups - warmup, Bw+26k x 5, bw +24kgx5, bw+22kgx6
kettlebel rows - warmup, 40kgx6x3
Scott bench easy curls - warmup, 44,5kgx5,42kgx6, 39,5kgx6
SS cardio 50 min, 10,5% incline, 5kmh
Medium day
16/08/2010
Chest/Delts/Tris/Calves
Floor barbell press - Warmup, 107,5kg x5, 102,5kg x6, 100kgx6
flat close grip BP - warmup 85kgx6, 80 kg x6, 75kg x6
Standing lateral raises - warmup, 14kgx7, 12kgx7, 10kgx7
SS cardio, 50 min , 10,5%. 5kmh
medium day
i had to switch skull crushers for flat close grip bp, my elbow was killing me
14/08/2010
legs
Legs
Box front squat : warmup, 80kgx6,75kgx6,70kgx6
Romanian dl: warmup, 125kgx6, 120kgx6
Lying leg curl: warmup, 50kgx5
standing calf rise: warmup, 120x6, 110x6,100x6
High day
This exercise was a blast, full of carbs and water i was rocking. I finally got the opportunity to have some fruit. Probably i overshoot the carbs a bit from all the fruit, but what the heck, it was high day, and it was fruit (apples, watermelon)
I gained around 4 kg from morning till going to sleep.
Friday, August 13, 2010
Summary for the week
Was a bit lazy to update log so here is the summary
12.08. back 50 min ss, medium
11.08. prsa 50 min ss, medium
10.08. off, hiit, low
09.08. noge, 50 min ss, medium
08.08. off hiit, low
07.08 ledja, 50 min ss, medium
06.08. off, hiit, low
05.08. prsa, 50 min hiit, medium
Things are coming along nicely.
Thursday, August 5, 2010
04/08/2010
Legs
Box front squat : warmup, 80kgx5,72,5kgx6,65kgx6
Romanian dl: warmup, 125kgx5, 120kgx6
Lying leg curl: warmup, 45kgx7
sitting calf rise: warmup, 75kgx6,70kgx6,65kgx6
SS Cardio after training : 40 min 10,5% incline, 5 kmh
Medium day
02/08/2010
Back/Biceps/Abs
Pull ups - warmup, Bw+24k x 6, bw +22kgx6, bw+20kgx6
BO Rows - warmup, 95kg x6, 90x6, 85x6
Scott bench easy curls - warmup, 40,5kgx6,38kgx6, 38kgx6
SS cardio 40 min, 10,5% incline, 5kmh
Medium day
31/07/2010
Chest/Delts/Tris/Calves
Floor barbell press - Warmup, 107,5kg x6, 102,5kg x6, 97,5kgx6
Decline Skullcrushers - warmup. 48 kg x5, 45,5kg x 6, 43 kg x6
Standing lateral raises - warmup, 14kgx6, 12kgx6, 10kgx6
SS cardio, 40 min , 10,5%. 5kmh
medium day
30/07/2010
Legs
hack squat machine : warmup, 80kgx6,70kgx6,65kgx6
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
28/07/2010
Back/Biceps/Abs
Pull ups - warmup, Bw+22,5k x 6, bw +20kgx6, bw+17,5kgx6
BO Rows - warmup, 95kg x4, 90x6, 85x6
Scott bench easy curls - warmup, 42kgx6,40kgx6, 38kgx6
SS cardio 40 min, 10,5% incline, 5kmh
Medium day
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