Get fit, or Die trying ?

Dr4gul4

Had an odd session tonight,odd mainly as i forgot that instead of regular squats i wanted to do box squats, and still totally forgot.

Anywho.

Squats
Air x 10
Bar x 10
40 x 10
45 x 10
50 x 10
50 x 8
there was no hope in hell i was gonna make 60 to night,which is weird, it could be the lack of Carbs affecting me, or maybe it was just me watching my form to much to really concentrate and power through. meh

Deadlifts
40x10
50x10
60x10
65x10

last set was a little messy, i was pretty tired already lucky kenny was there to remind me to use my legs more.

Straight leg Dead lift
50x10
60x10
65x10

Calf Extension thingy
no idea how to measure this, i just stood on it untill the burn was to much, and then chainged leg.

Leg Press
80x10
120x10
140x10

Floor Sweepers
40x20x3

Thats all for tonight, my shoulders are still a little sore from last nite's workout.

I'l taking 2 morrow off, then a cardio nite on wednesday nite, thursday nite off and then back into it again full swing on friday.

Dr4gul4

Well i took 3 days off to let me knee recover fully, it's nearly back to full strength i just have to stop cracking it for a while.

TF closed @ 9 pm to night, i was not impressed @ all

Friday

D/Bell Curls
12.5 x 10 xL/R

Military Press
40x10
45x10
50x7
50x5
40x10

Upright Rows
40x10
45x10
50x8

Shrugs
60x10
80x10
100x5 - Grip let me down
100x5 - Grip let me down


Hammer ground base shoulders thingy
20x10
30x10
40x10

1 Arm row + French Press
30 + 17.5
30 + 12.5
30 + 12.5

The French press bit just wasnt working out @ a higher weight.

BB Curls
25x21
30x21
30x21

Skull Crushers
20x10x3

Hammer Lateral raise thingy
20x10
20x10


Over all a shortish work out, to day it's chest n back to day, that and a whole heap of other crap i have to do.

Better get the ball rolling or i'll not do any thing.

Dr4gul4

In a rush here so i'll last thig up quick, arms sore, shoulders sore. help me jebus


D/bell curls
12.5X10

Bench Press
Barx20
40x10
45x10
50x10
55x6
40x10


1 Arm Row#
30x10x3

Inc D/bell Press
17.5x10x3

Inc Bench press
Bar x 20
40x10
45x9
50x5

Peck Deck thingy
20x10
25x10

Lat Pull down
57.5x10x3

Dips
57.5x10x3

Floor Sweepers
40x10x3


Legs tomorrow even more of a rush on me then im sure

Dr4gul4

As i said im flat out here @ the mo, rushing about like a mad focker.

Box Squats
40x10
50x10
55x10
60x6
40x10 - Regular Squats.

Deadlifts
40x10
50x10
60x10
65x8

Straight Leg Deadlifts
50x10
60x10
70x10
75x5

Floor Sweepers
40x20x3


Concept 2 rower
500m in 1:44 lvl 10

back again on tuesday nite once im back from liverpool

Dr4gul4

Bench Press
barx10
40x10
45x10
50x10
55x7ish
60x5ish


1 arm rows
30x10
32.5x10x2


Inc D/Bell press
17.5x10x3


Inc Bench Press
40x10
45x10
50x10ish

Dr4gul4

D/B Curls
12.5x10

Military Press
40x10
45x10
50x10
55x5ish
50x8

Upright rows
40x10
45x10
50x8

Shrugs
60x10
80x10
100x10
80x10


jammer thingy
30x10x3


BB Curls
25x10x10 with 10 seconds between each set, give or take


Skull Crushers
20x10x3

Lat Extensions
20x10x2

Sum Tri push ups and a single set of pushups

1 km jog with kenny


Man thoe curls were savage sore

ali.c

you got some nice consistency going on there, nice work! hows the weightloss coming on for ya?

Ali

Dr4gul4

ali.c wrote:

you got some nice consistency going on there, nice work! hows the weightloss coming on for ya?

Ali

Hmmzz not sure tbh, it's hard to tell, i'll take a weigh in on sunday, and sum measurements over the comming days to see.

Dr4gul4

sore sore every where.

Box Squats
Bar x 10
40x10
50x10
60x10
70x8
40x10 - Full dept squats

Dead lifts
40x10
50x10
60x10
70x10

Straight leg Dl's
60x10
70x10
80x8
80x5

Floorsweepers
40x20x3

Row
500mtrs - 1:43

Back on wednesday i think

Weight in 91.50 kgs still the same as always.

The vitals that i've been meaning to put up 4 ages.

Waist - 32"
Stomach 37"
Right Thigh - 29"
Left Thigh - 29"
Right bicept - 15"
Left bicept - 14.5" or so
no idea what else to measure? any idea ladies

ali.c

Dr4gul4 wrote:

Weight in 91.50 kgs still the same as always.

hey, are you taking photos of your progress? I take them every month or so, its a much better indicator than the scales!

Dr4gul4 wrote:

The vitals that i've been meaning to put up 4 ages.

Waist - 32"
Stomach 37"
Right Thigh - 29"
Left Thigh - 29"
Right bicept - 15"
Left bicept - 14.5" or so
no idea what else to measure? any idea ladies

Dunno really, calf and ass maybe? I find it really hard to get consistent measurements, so if your measuring your thigh is it 7inchs down? Widest part etc?

Dr4gul4

Bah ment to start takin pics, but then totaly 4 got.

thighs are around the top i guess 29"

i'll see what they measure from the top down, but thats an interesting point

d.

Dr4gul4

D/Bell curls

12.5 x10 x2 x L + R

Bench Press
barx10
40x10
50x10
60x5
70x2
60x6


Inc D/Bell Press
17.5x10x3

Cable Fly's
20x10x2
15x20x2

Read Delt Row
30x10x3

Fly
35x10
40x10
45x10


1 Km Jogg to cool down

Prrety tired to nite

Dr4gul4

Military Press
40x10
45x10
50x10
55x5

Upright Row
40x10
50x10
55x10

1 Arm Rows + Prench Press
32.5 + 12.5 x 10 x3

Shrugs
60x10
80x10
100x10
120x3

BB Curls
25x10x10 with 10 sec rests between sets

Jammer
30x10x3

Cooldown
1km jog

Dr4gul4

Didnt quite realize it but it's been just over 3 months since i've started doing weight, in one shape or another.

I'm sure i've made pretty good gains over all, i just dont think i can see them

but im prob over reacting, any way, thats the 3 month mark.

lets see how i get on in 3 months time

Dr4gul4

Took the weekend off, went out to night for a 35 min jog seeing as the weather was nice, gonna try and do this from now on.

Dr4gul4

30 min jog. gonna hit the gym 2 morrow nite

Kinetic^

Dr4gul4 wrote:

30 min jog. gonna hit the gym 2 morrow nite

Can't make it tonight Will have to do our 1RM day this weekend and see how we get on.

Dr4gul4

ohh ya big focking disoster , sure i'll go do arms and shoulders ta nite.

Dr4gul4

well didnt go to the gym, went for another 30 min jog last nite, and then again this morning, gonna try n do oodles of cardio now the weathers good for a while. but yaa im soo going to the gym later to day

Dr4gul4

bah been semi super lazy over the past 2 weeks, what with the good weather.

Got up this morning and did a 30 min jog, well it was more like jog for 5 mins walk for 5 mins rinse and repeat.

Come back home and had sum breaky then.

Went up to the gym earlier also thank god.

Good points . weight on the scales is still the same 91 Kg's give or take. i'll do sum of the tape measurements tomorrow morning.

Military Press
45x10
50x10
60x1 - Failed on 2
55 x 4 - Failed on 5

Prob should have taken a few more mins of rest between these sets, any who


Upright Row
40x10
50x10
50x10
Last two sets were pretty rough.

Shrugs
80x10
100x10 - took 3 attempts due to grip failing on right hand
90x10 - same as above focking grip

Jammer
30x2

Lateral Raise
20x2

Ez curl BB Curls
30x10x8 with 10 second breaks between the sets.

Tri presses off a bench
20
13
10

Jog
1Km round the track.


Overall im pretty wrecked now put down a good day, gonna do the same to morrow.

But now it's time for Dr who

BossArky

did you make that leg sweep video yet?

Kinetic^

BossArky wrote:

did you make that leg sweep video yet?

Ever heard of google or youtube? :rolleyes:


http://www.youtube.com/watch?v=kcNGCG2L0OA

BossArky

Well done smartar$e. I thought leg sweeps were a home brew.

Dr4gul4

man i wish it was a home brew that woudl totaly rule

Dr4gul4

kk been lazy and not updating this or doing any thing for that matter

Sunday AM

30 min jog Pre breaky

Sunday PM

Gym

D/bell curls
12.5 x10 x 3

Bench Press
Bar x 20
40 x 10
50x10
50x9

1 arm Rows + French press
30 + 17.5 x 2 x 10

ID/bell Press
12.5 x 10 x 3

Squats
40 x 10 x 3 ish

Trip pushup's off a bench
20 x 3

Cross trainer HIIT
10 mins level 9 i think , flat out for 2 mins, well over 90 rpm, adn then 1 min of moderate work.

Concept Rower
500mtrs in 1:44

have to say im damn sore to day

Dr4gul4

Did sum gym related stuff to nite, mainly arms n shoulders.

Been joggin a fair bit, Weighed in at 93 kgs, i''ll keep an eye on that.

dont seem to be loosing any more fat, maybe a change in direction is needed.

IRM's this sat with kenny

Kinetic^

Dr4gul4 wrote:

IRM's this sat with kenny

For shizzle, wanna get this done and see where we're both at. Should be fun. Defo some pies afterwards

Dr4gul4

Up in Tf with kenny n patto last nite.

Bench press
40x10
50x10
55x10
50x10

1Arm Rows
27.5x10 x L x R x 3

Cable stuff

25x10x3

Inclined D/Bell press
12.5x10
17.5x10

Assisted Dips

52.2 x 10 iirc

What the hell else did i do, seems like feck all

Kinetic^

Good session last night dude.

Dr4gul4

Up with kenny in TF again today

Bench Press
40x6
50x4
60x2
70x2 with assistance i believe
65x2 assited again i think ?

Think i might have gotten 1x65 on my own Kenny can clarify.


did a 1 Km jog also after this.duno what else