12th April Light Weight/High Rep Push Workout
Narrow Grip Tricep Dips 14,10,8
Dumbbell Bench Press 36kg each 6,6,5
Modified Fadi Deltoid Routine
Super Set
Barbell Upright Row 20kg 10
Barbell Military Press 20kg 10
Dumbbell Lateral Raise 6kg each 10
Super Set
Barbell Military Press 20kg 10
Barbell Upright Row 20kg 10
Dumbbell Lateral Raise 6kg each 10
Super Set
Barbell Upright Row 20kg 10
Barbell Military Press 20kg 10
Dumbbell Lateral Raise 6kg each 10
Cable Cross Overs 17.5kg each 10,5,4
Cable Tricep Pushdown 42kg 8,6,6
A hotel manager with a passion for fitness, health and well-being #aware
Wednesday 13 April 2016
Monday 11 April 2016
Workouts 9th and 11th April
9th April Light Weight/High Rep Pull Workout
Wide Grip Pullups 14,5,5
Barbell Bicep Curls 35kg 8,5,5
Mixed Grip Cable Rows 89kg 8,6,6
Dumbbell Incline Hammer Curl 16kg each 8,6,5
Barbell Shrug 80kg 10,10,10
Great workout, was at my girl friend's gym so was using some different equipment, the cable row machine was a life fitness 2 stack machine https://www.lifefitness.co.uk/commer...ation/row.html gave a really different sensation to my normal cable row machine at my gym. Because of the double pulley action it felt like it took away some of the intertia you can build up on a normal cable row
11th April Heavy Weight/Low Rep Legs Workout
Squats 120kg 4,3 110kg 5
Mixed Grip Deadlift 150kg 4,3,3
Leg Press 223kg (170kg in plates and 53kg "starting weight") 6,5,5
Hamstring Curls 49kg 8,8,8
Leg Extensions 50kg 10 60kg 10,10
Amazing workout, absolutely crushed it
Wide Grip Pullups 14,5,5
Barbell Bicep Curls 35kg 8,5,5
Mixed Grip Cable Rows 89kg 8,6,6
Dumbbell Incline Hammer Curl 16kg each 8,6,5
Barbell Shrug 80kg 10,10,10
Great workout, was at my girl friend's gym so was using some different equipment, the cable row machine was a life fitness 2 stack machine https://www.lifefitness.co.uk/commer...ation/row.html gave a really different sensation to my normal cable row machine at my gym. Because of the double pulley action it felt like it took away some of the intertia you can build up on a normal cable row
11th April Heavy Weight/Low Rep Legs Workout
Squats 120kg 4,3 110kg 5
Mixed Grip Deadlift 150kg 4,3,3
Leg Press 223kg (170kg in plates and 53kg "starting weight") 6,5,5
Hamstring Curls 49kg 8,8,8
Leg Extensions 50kg 10 60kg 10,10
Amazing workout, absolutely crushed it
Friday 8 April 2016
8th April Heavy Weight/Low Rep Push Workout
8th April Heavy Weight/Low Rep Push Workout
Seated Barbell Shoulder Press 60kg 5,3,3
Barbell Bench Press 80kg 8,5,4
Barbell Upright Row 40kg 6,6,6
Cable Tricep Pushdown 42kg 10,8,6
Cable Cross Overs 16kg each 8,5,4
Dumbbell Lateral Raise 12kg each 10,8,6
Not super happy with my Press output, pretty sure my PB is 6 reps so it grinds my gears a bit I'm not pushing out 6 or more. Feel like I'm getting some better pec development though, was checking myself out in the mirror and they definitely looked more full.
Seated Barbell Shoulder Press 60kg 5,3,3
Barbell Bench Press 80kg 8,5,4
Barbell Upright Row 40kg 6,6,6
Cable Tricep Pushdown 42kg 10,8,6
Cable Cross Overs 16kg each 8,5,4
Dumbbell Lateral Raise 12kg each 10,8,6
Not super happy with my Press output, pretty sure my PB is 6 reps so it grinds my gears a bit I'm not pushing out 6 or more. Feel like I'm getting some better pec development though, was checking myself out in the mirror and they definitely looked more full.
Thursday 7 April 2016
7th April Light Weight/High Rep Legs Workout
7th April Light Weight/High Rep Legs Workout
Squats 60kg 10,10,10
Double Overhand Grip Deadlift 100kg 10,8,6
Barbell Lunge 20kg 5,5,5
Leg Extension 50kg 10,10,10
Hamstring Curls 49kg 8,8,8
Squats 60kg 10,10,10
Double Overhand Grip Deadlift 100kg 10,8,6
Barbell Lunge 20kg 5,5,5
Leg Extension 50kg 10,10,10
Hamstring Curls 49kg 8,8,8
Tuesday 5 April 2016
5th April Heavy Weight/Low Rep Pull Workout
5th April Heavy Weight/Low Rep Pull Workout
Wide Grip Weighted Pullups +30kg 3 +20kg 4,3
EZ Bar Bicep Curls 42.5kg 4,4,3
Dumbbell Rows 54kg each 6,4,3
Barbell Shrug 120kg 8,6,6
Dumbbell Incline Hammer Curl 20kg each 4,4,3
Pretty mediocre workout to be honest, feeling a bit stressed and a bit crook. Not sick just not 100% so I just couldn't get my head in the game properly. Happy to have gone to the gym though and I'll be better for the run.
Wide Grip Weighted Pullups +30kg 3 +20kg 4,3
EZ Bar Bicep Curls 42.5kg 4,4,3
Dumbbell Rows 54kg each 6,4,3
Barbell Shrug 120kg 8,6,6
Dumbbell Incline Hammer Curl 20kg each 4,4,3
Pretty mediocre workout to be honest, feeling a bit stressed and a bit crook. Not sick just not 100% so I just couldn't get my head in the game properly. Happy to have gone to the gym though and I'll be better for the run.
Friday 1 April 2016
31st March Light Weight/High Rep Push Workout
31st March Light Weight/High Rep Push Workout
Barbell Bench Press 90kg 8,6,5
Incline Barbell Bench Press 60kg 8,6,5
Narrow Grip Tricep Dips 8,6,5
High Volume Deltoid Routine
Super Set
Barbell Upright Row 20kg 10
Barbell Military Press 20kg 10
Dumbbell Lateral Raise 6kg each 10
Super Set
Barbell Military Press 20kg 10
Barbell Upright Row 20kg 10
Dumbbell Lateral Raise 6kg each 10
Super Set
Barbell Upright Row 20kg 10
Barbell Military Press 20kg 10
Dumbbell Lateral Raise 6kg each 7
Cable Tricep Pushdown 42kg 8,6,5
Cable Cross Overs 13.5kg each 10,8,6
Barbell Bench Press 90kg 8,6,5
Incline Barbell Bench Press 60kg 8,6,5
Narrow Grip Tricep Dips 8,6,5
High Volume Deltoid Routine
Super Set
Barbell Upright Row 20kg 10
Barbell Military Press 20kg 10
Dumbbell Lateral Raise 6kg each 10
Super Set
Barbell Military Press 20kg 10
Barbell Upright Row 20kg 10
Dumbbell Lateral Raise 6kg each 10
Super Set
Barbell Upright Row 20kg 10
Barbell Military Press 20kg 10
Dumbbell Lateral Raise 6kg each 7
Cable Tricep Pushdown 42kg 8,6,5
Cable Cross Overs 13.5kg each 10,8,6
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