18th January Back and Triceps Workout
Wide Grip Pullups 7,5,5
Narrow Grip Tricep Dips 8,6,4
Cable Rows 77kg 6,6,6
Cable Tricep Pushdown 35kg 8,7,6
Barbell Shrugs 80kg 8,8,8
A hotel manager with a passion for fitness, health and well-being #aware
Monday, 18 January 2016
Thursday, 14 January 2016
14th January Legs and Delts Workout
14th January Legs and Delts Workout
Squats 60kg 6,6,6
Seated Barbell Press 40kg 6,6,6
Mixed Grip Deadlift 80kg 6,6,6
Dumbbell Lateral Raise 12kg each 6,6,6
Squats 60kg 6,6,6
Seated Barbell Press 40kg 6,6,6
Mixed Grip Deadlift 80kg 6,6,6
Dumbbell Lateral Raise 12kg each 6,6,6
Tuesday, 12 January 2016
12th January Back and Triceps Workout
12th January Back and Triceps Workout 87.2kgs
Wide Grip Pullups 5,4,4
Narrow Grip Tricep Dips 6,5,4
Cable Rows 67kg 8,6,6
Cable Tricep Pushdown 35kg 6,6,6
Barbell Shrugs 60kg 6,6,6
Wide Grip Pullups 5,4,4
Narrow Grip Tricep Dips 6,5,4
Cable Rows 67kg 8,6,6
Cable Tricep Pushdown 35kg 6,6,6
Barbell Shrugs 60kg 6,6,6
Monday, 11 January 2016
11th January Pecs and Biceps Workout
11th January Pecs and Biceps Workout
Dumbbell Bench Press 30kg each 6,5,5
Barbell Curls 30kg 6,5,5
Barbell Incline Bench Press 50kg 6,6,6
Incline Hammer Curls 16kg each 5,4,4
First day back at the gym in 2.5 months, gonna try and go 3 mornings this week and get myself back in a good routine.
Dumbbell Bench Press 30kg each 6,5,5
Barbell Curls 30kg 6,5,5
Barbell Incline Bench Press 50kg 6,6,6
Incline Hammer Curls 16kg each 5,4,4
First day back at the gym in 2.5 months, gonna try and go 3 mornings this week and get myself back in a good routine.
Wednesday, 14 October 2015
13th October Light Weight/High Rep Pecs and Biceps Workout
13th October Light Weight/High Rep Pecs and Biceps Workout
Barbell Bench Press 80kg 10,5,4
Barbell Curls 35kg each 10,6,4
Dumbbell Incline Bench Press 30kg each 6,6,5
Standing Hammer Curls 18kg each 9,5,5
Barbell Bench Press 80kg 10,5,4
Barbell Curls 35kg each 10,6,4
Dumbbell Incline Bench Press 30kg each 6,6,5
Standing Hammer Curls 18kg each 9,5,5
Tuesday, 13 October 2015
Bulk Update
Well interesting fortnight, first I got food poisoning which put me out of action for a few days. Then my gf burnt her entire forearm with salding hot bacon fat which then got infected and ended up admitted to hospital for 3 nights. Thankfully we're both fit and well now though
27th September Heavy Weight/Low Rep Back and Triceps Workout
Wide Grip Weighted Pullups +20kg 6,4,3
Weighted Narrow Grip Tricep Dips +20kg 7,5,4
Dumbbell Rows 50kg each 7,6,5
Cable Tricep Pushdown 49kg 5,4,3
28th September Light Weight/High Rep Legs and Delts Workout
Barbell Squats 70kg 8,6,6
Barbell Press 45kg 12,8,6
Barbell Deadlift 100kg 6,8,6
Dumbbell Lateral Raise 12kg each 10,7,6
7th October Heavy Weight/Low Rep Pecs and Biceps Workout
Barbell Bench Press 90kg 7,5,3
Barbell Curls 45kg 4,3,2
Barbell Decline Bench Press 90kg 4,3,3
Incline Hammer Curls 20kg each 4,3,3
9th October Light Weight/High Rep Back and Triceps Workout
Wide Grip Pullups 10,7,5
Narrow Grip Tricep Dips 10,8,6
Mixed Grip Cable Rows 87kg 8,6,6
Cable Tricep Pushdown 42kg 8,6,5
Took some video footage of me squatting and realised I wasn't getting anywhere near deep enough. Today was my first session where I dialed the weight back 10kg to 100kg and took it quite a bit deeper, only managed 3 reps but I was kidding myself with my previous efforts.
150kg deadlift for 3 reps though, felt good
12th October Heavy Weight/Low Rep Legs and Delts Workout
Squats 100kg 3,3,3
Seated Barbell Press 60kg 4,3,3
Mixed Grip Deadlift 150kg 3,3,3
Dumbbell Lateral Raise 18kg each 6,5,4
27th September Heavy Weight/Low Rep Back and Triceps Workout
Wide Grip Weighted Pullups +20kg 6,4,3
Weighted Narrow Grip Tricep Dips +20kg 7,5,4
Dumbbell Rows 50kg each 7,6,5
Cable Tricep Pushdown 49kg 5,4,3
28th September Light Weight/High Rep Legs and Delts Workout
Barbell Squats 70kg 8,6,6
Barbell Press 45kg 12,8,6
Barbell Deadlift 100kg 6,8,6
Dumbbell Lateral Raise 12kg each 10,7,6
7th October Heavy Weight/Low Rep Pecs and Biceps Workout
Barbell Bench Press 90kg 7,5,3
Barbell Curls 45kg 4,3,2
Barbell Decline Bench Press 90kg 4,3,3
Incline Hammer Curls 20kg each 4,3,3
9th October Light Weight/High Rep Back and Triceps Workout
Wide Grip Pullups 10,7,5
Narrow Grip Tricep Dips 10,8,6
Mixed Grip Cable Rows 87kg 8,6,6
Cable Tricep Pushdown 42kg 8,6,5
Took some video footage of me squatting and realised I wasn't getting anywhere near deep enough. Today was my first session where I dialed the weight back 10kg to 100kg and took it quite a bit deeper, only managed 3 reps but I was kidding myself with my previous efforts.
150kg deadlift for 3 reps though, felt good
12th October Heavy Weight/Low Rep Legs and Delts Workout
Squats 100kg 3,3,3
Seated Barbell Press 60kg 4,3,3
Mixed Grip Deadlift 150kg 3,3,3
Dumbbell Lateral Raise 18kg each 6,5,4
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