Alright so it's been a little while since my last update but things have been tracking along pretty well, I've joined a good gym which I've been getting to 5 times a week and I've built up a pretty good diet routine but I've too regularly succumb to the temptation of alcohol and carbohydrates to see really good fat loss results. I am however very happy with my activity levels and gym work overall so I know improved aesthetics are within easy reach.
June
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July
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3rd July Full Body Workout 88.5kg
Wide Grip Pullups 10,6,4
Narrow Grip Tricep Dips 10,6,5
Hammer Dumbbell Curls 18kg each 8,5,4
Dumbbell Bench Press 32kg each 5,4,4
Dumbbell Lateral Raise 12kg each 7,5,5
7th July Full Body Workout 86.5kg
Wide Grip Pullups 8,6,3
Narrow Grip Tricep Dips 10,6,5
Hammer Dumbbell Curls 18kg each 8,5,4
Dumbbell Bench Press 32kg each 8,5,4
Dumbbell Lateral Raise 12kg each 7,5,4
20th July Delts and Legs Workout
Was getting tightness in my calves and posterior chain so decided to do some low weight very slow Calf Raises and Lunges to limber them up a bit
Barbell Press 40kg 8,6,5
Calf Raise 25kg 8,6,6
Dumbbell Lateral Raise 12kg each 7,6,6
Lunge 20kg 6,5,4
21st July Pecs and Biceps Workout
Dumbbell Bench Press 32kg each 8,5,4
Incline Hammer Curls 20kg each 5,4,3
Dumbbell Incline Bench Press 26kg each 6,4,4
Cable Bicep Curls 28kg 7,5,4
22nd July Back and Triceps Workout
Wide Grip Pullups 10,6,3
Narrow Grip Tricep Dips 8,6,5
Cable Row 67kg 10,8,8
Cable Tricep Pushdown 35kg 6,5,4
25th July Delts and Abs Workout
Barbell Press 45kg 8,6,5
Knee Raise 10,10,10
Dumbbell Lateral Raise 12kg each 8,6,5
Decline Sit Ups 10,8,8
26th July Pecs and Biceps Workout
Barbell Bench Press 90kg 4,3,3
Barbell Curls 45kg each 4,3,3
Barbell Incline Bench Press 60kg 8,6,4
Incline Hammer Curls 20kg each 5,3,3
27th July Back and Triceps Workout
Wide Grip Pullups 11,5,4
Narrow Grip Tricep Dips 10,7,6
Dumbbell Rows 50kg each 5,3,3
Cable Tricep Pushdown 35kg 7,5,5
29th July Delts and Abs Workout
Barbell Press 50kg 6,5,4
Knee Raise 12,10,10
Dumbbell Lateral Raise 12kg each 8,6,6
Decline Sit Ups 10,8,8
30th July Pecs and Biceps Workout
Barbell Bench Press 90kg 4,3,3
Barbell Curls 45kg each 4,3,3
Barbell Incline Bench Press 60kg 8,6,5
Incline Hammer Curls 20kg each 6,5,4
August
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1st August Light Weight/High Rep Back and Triceps Workout
Wide Grip Pullups 11,6,4
Narrow Grip Tricep Dips 10,8,6
Cable Rows 77kg 8,6,6
Cable Tricep Pushdown 35kg 7,5,5
2nd August Heavy Weight/Low Rep Delts and Abs Workout
Barbell Press 55kg 4,3 50kg 5
Knee Raise 15,12,10
Dumbbell Lateral Raise 14kg each 9,6,6
Decline Sit Ups 10,10,8
3rd August Light Weight/High Rep Pecs and Biceps Workout
Dumbbell Bench Press 32kg each 9,6,5
Incline Hammer Curls 16kg each 10,6,5
Cable Cross Overs 15kg 9,7,4
Barbell Curls 30kg each 8,6,6
6th August Heavy Weight/Low Rep Back and Triceps Workout
Lat Pull Down 107kg 5,3 97kg 4
Narrow Grip Tricep Dips 15,8,7
Dumbbell Rows 50kg each 5,4,3
Rope Cable Tricep Pushdown 35kg 4,3 30kg 5
7th August Light Weight/High Rep Delts and Abs Workout
Dumbbell Press 22kg each 8,5,4
Hanging Leg Raise 6,4,4
Dumbbell Lateral Raise 12kg each 10,7,6
Decline Sit Ups 12,10,8
9th August Heavy Weight/Low Rep Pecs and Biceps Workout
Barbell Bench Press 90kg 4,3,3
Barbell Curls 45kg each 4,3,3
Barbell Incline Bench Press 60kg 8,6,5
Incline Hammer Curls 20kg each 5,4,4
10th August Light Weight/High Rep Back and Triceps Workout
Wide Grip Pullups 11,6,4
Narrow Grip Tricep Dips 10,8,7
Cable Rows 77kg 8,8,6
Rope Cable Tricep Pushdown 25kg 8,6,6
11th August Heavy Weight/Low Rep Delts and Abs Workout 85kg
Barbell Press 55kg 5,4,4
Hanging Leg Raise 8,6,4
Dumbbell Lateral Raise 16kg each 7,5,4
Knee Raises 10,10,10
Running
As you can see from my polar flow screen shots I've also been doing a fair bit of running. Now I have a gym to call home I've been doing less running but I still really enjoy it so I've been going for 1 run per week. My last 3 runs have also been 3 PBs which I've been pretty stoked with, here's some screen shots from Polar Personal Trainer.
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As you can see from the tables as I'm getting faster my average heart rate is decreasing which must be indicating increases to cardio vascular fitness.
