Get fit, or Die trying ?

Dr4gul4

Quick warm up

D/Bell curls
17.5x10xLxR

Squats
40x10
40x10
50x7
60x7

Dead Lifts
60x10
60x7
60x7

S/Leg Dead Lift
60x10
60x10

Ran 2 Km @ 10 Kph to finish off.

Wrecked totaly wrecked, thank god for RAM to take the pain away

Kinetic^

Aye 65 on yer own lad, good progress so far and we'll have you lifting 1BW soon.

Dr4gul4

Lets see if i can remember all this. Good to see Patto up in TF plenty of interesting points shared as usual.

Warm up

D/Bell curls
17.5x20
17.5x10



Military Press
40x10
50x7
50x6
50x5

Upright row
40x10
50x7
50x5
50x7


Rear Delt Row
40x10
50x10

I did these with 2 diff grips twice, so once with knuckles facing out and once with knuckles facing in

Bicep curls
25x10x5 - with the weird square bracket thingy.
umm
30x10x3 ?? ez curl bar

Tricept reverse pushups off a bench.
20x3

Did a 10 min HIIT session on the X trainer, wanted to do 20 but was way to wrecked.

Dr4gul4

Prob gonna 4get half of what i did

Warm up
D/bell curls
17.5x20xLxR

Bench Press
40x10
45x10
50x10
55x7
60x2

1Arm rows
25x10xLXR
Superset ( French Press)
17.5x10
25x10xLXR
Superset ( French Press)
17.5x10
25x10xLXR
Superset ( French Press)
17.5x10

Inclined D/Bell Bench press
17.5x10
17.5x9
17.5x7

Peck bench
50x10
50x8
50x5

Rear Lat Row
50x10
70x10
70x10

Sum crazy Ab wheels messing, causing quite a lot of pain.
The plank, done 10 seconds each side

Lat Pull down
57.5x10
57.5x10
57.5x10

1.5 K jog, in HIIT style


Thats all for tonight folks

Dr4gul4

let me start by saying, fock am i sore, or more to the point fock was i sore.

my back especially, wow doms in ure back are really annoying.

any way.

Warm up
2 K HIIT Treadmill

Squats
Barx10
40x10
50x10
60x5
60x5

Calf Extensions
80x20

Leg press
100x10
100x10

Deadlift
60x10
80x10
100x5
100x5

Leg curls
20x20
30x20

Floor sweepers
40x20
40x18
40x16

umm....

Walked / tried to jog a km, yea that didnt really happen.

Rowed 500 meters in a terrible 1.50

Rammed up after words, weighed in at 91kgs so that a drop over the past week.

Dr4gul4

Still Sweatting, Doms are minimal from sunday, i have no idea why, maybe im fainally gettn used to squats.

Tonight in TF with Patto

Warm up
HIIT Jog, 2.5 Miles @12 kph alternating 3 or 4 min runs i think this took 15 mins in total.

Military Press
40x10
45x10
50x8

Upright row
40x10
45x10
50x10

Rear delt Row
40x10 x2 knuckles up and then knuckles down
45x10 x2
50x10 x2

Bicept curls
30x10x5 done in 10 rep intervals with 10 seconds rest between each set with the eazy curl bar
25x10x3 Squary bracketly thingy bar

Tri pushups off a bench
20x3

Jammer
30x15
30x10

Lateral Raise
20x10x2

Cool Down
5 mins on the cross trainer LIT


Still sweatting,weight is 90.9 or 200lbs sum slight improvment.

Need to get a root canal done.

Must go out an do more cardio joggin 1 hour at least a night.

Dr4gul4

Sorted, went out for an hour tonight, trying to do at least two nights where it's cardio only, so we started off to nite, 1 hour jog.

Well, i managed a good 45 mins or HIIT ish , and 15 mins of a walk.

God damn u joggers nipple

Dr4gul4

Warmup
Treadmill - 10 mins Lvl 12 HIIT

Bench Press
40x10
45x10
50x10
55x10
60x5
60xFail

1Arm rows + French Press
30x10 + 12.5 x10
30x10 + 12.5 x10

Inc D/bell Pess
17.5x10
17.5x10
17.5x10

Rear delt Row
60x10
60x10

Lateral row thingy
40x10
60x10
70x10

I did some Later Cable pulls also, a set of assisted Push ups and Dips

Cool Down
10 min onthe treadmill @ 6 Kph

Transform

Good to see you using a decent program now

Keep moving between the 2-3 exercises as much as possible rather than doing one exercsie-rest-another set -rest etc

May even see you guys up there soon

Dr4gul4

Transform wrote:

Good to see you using a decent program now

Keep moving between the 2-3 exercises as much as possible rather than doing one exercsie-rest-another set -rest etc

May even see you guys up there soon

Lol, im learning, slowly might i add.

Be great to meet u in person, john has nothing but good things to say about you.

And it seems we missed you on the saturday that you were there with him.

Dr4gul4

Quick up date to say my luck isnt quite holding up @ the mo.

Had a root canal booked for nxt thursday, but had to leave work yesterday evening at 3:30, tooth was absolutely killing me, finally got it diagnosed this morning as an infection in the cavity, so a lot of driving around and some standing in lines + 100 less in the old pocket and i have sum prescription drugs.

I can only describe the pain as having ever nerve on the left side of you're face firing off at once.

And i though joggers nipple was bad

Dr4gul4

Ok maybe not bouncing, im still pretty wrecked, the infection really knocked the crap out of me.

Warm up
15 mins 2.6 Kms @ 12 Kph HIIT

Military Press
40x10
50x10

Upright Row
40x10
50x9

Rear Delt Row
40x10
50x10

Bicept Curls
30x10x4

Shoulder Jammer thingy
30x15
30x15

Later raise
20x10
20x10

Thats pretty much to nights stuff, tomorrow it's an hours jog.and then thursday morning it's root canal time.

G86

root canal?:(

I know its not directly related to your log but this is just a wee mesg to cheer you up:) To be honest its really not the worst thing you can get done at the dentist, I've even had it done and I'm a total phobic. I thought getting a tooth pulled was far worse!

really!

Dr4gul4

ahh no worries, the old pain dosent bother me, not after the infection on friday.

It's more just annoying that i have to get it done, but once again that woudl be my fault for not gettin my teeth checked more often.

On a good note my weight is now down to 90.4 kgs

Dr4gul4

1 hour of HIIT, gotta find a cheap way to know how far im running in 1 hour, any thoughs people.

Dr4gul4

Warm up
10 mins hiit @ 12kph

Bench Press
50 x10
55 x 8
60 x 5
50 x 8
Superset with
1arm rows
32 x10 x L / R x 4

Inclined D/bell press
17.5 x 10 x 3

Rear delt row machine thingy
60 x10 x 3
Superset with
Upright row thingy
50x10x3

Lat pull down
52.5 x10
60 x10

Cable pulls
Two sets of 10 on each arm pulling across the front of the chest and out

Quick set of dips and pullups
Dips are a lot stonger then my pullups, i still have serious problems with the strength in my left arm.


In other good news.

Weigh is 88.6 Kgs

Also my root canal was a total success, and i nvr felt any thing during it.

Possibly the only time i've gone to a dentist and nearly fell asleep.

Out tomorrow for an hour of cardio

Dr4gul4

1 hour of Hiit jogging, well i hour 5 mins rly but who's gonn argue

Dr4gul4

Back from Galway, Pretty interesting weekend.

Went to meet the Guys over @ Galway lan, came away with an interesting finding.

On Thursday i was 88.6, Friday no idea, went for a jog on friday, Had a pretty clean day of food on friday, but not a heck of a lot.

Friday nite, pints, vodka the usual alcohol.
Sat morning, Roll, Sausage, mushrooms, Brown sauce. + water.
Sat evening, 1/3 of a 16" pizza
Sat nite, Yorkie, Packet of hula hoops.

Back to day on a clean diet again, and went to the gym, though i'd weigh my self to find out how much damage i'd done to my fat loss schananigans.

So after todays work out im

89.5 Thats 1 full Kg i've put back on, so i guess the real questions is, if i you put on 1 kg from that little amount of fatty food, are you doing enough to keep fit and healthy ?


Warm up
1 Km walk with Kenny to stretch out the legs.

Squats
40x10 - atg
50x10 - atg
60x7 - Par
70x5 - Par

Deadlifts
60x10
80x10
100x5

Straight leg Dead's
60x10
100x2 Failed on the 3rd

Leg Press
80x10
100x10

Leg curls
20x20
20x15

Did a few calf stretches and walked off a 200 meters to cool down

Dr4gul4

Put down a pretty crappy week, i've had a sore throath since saturday and wasnt sure what it was, found out 4 sure to day, so anitbiotics again.

Didnt get to the gym, or out for a jog all week. work kept me buzy every day, and especially after hours.

So finally back in TF today with Kenny.


Warm up
2Km @ 12Kph HIIT jog

Squats
40x10
50x10

Bench press
50x10
55x8

Tricept press
3 sets of 10


Bicept curls
5 or 6 sets of 25 with a straight bar

Rear delt rows
30 x 10
40 x10

Cool down
200 mtr walk


Weight in and this week i'm 88kg's on the nose.

Dr4gul4

I've been noticing a few things recently, im getting closer to puking, whats that all about now ?

Warm up
2Km @ 12 kph hiit

Military Press + Rear Delt Rows
40x10
50x8
55x8

Upright row
40x10
50x10

D/Bell Rear Row + French Press
37.5 x10 xL-R + 17.5 x10
37.5 x10 xL-R + 17.5 x10

Bicept curls
20 x 10 x 7 ish some thing idk

D/Bell Curls
10x10xL+r 3 sets

bit of a wander to cool down

Puking feeling the whole way through.

Jog to morrow clear my head a little

Dr4gul4

1 hour of HIIT, got to love that smell after a heavy shower of rain, the air is so fresh.

Dr4gul4

Warm up
2 KM @ 12 kph took about 12 mins Hiit on the mill

Bench Press
40x10
50x8
60x5
60x3
40x15

Lever Bent Over Row
40 x 10

Inclined D/Bell Bp
17.5 x 10
17.5 x 10
17.5 x 10

Lever SEated Row
60x10
70x10
70x10

D/Bell curls
17.5 x 10 x L + R
10x 10 x L +R

Ez curl Bar Lying Row
20 x10
40 x10
40 x10

Seated high Row
60 x10
80 x5


Cool down
1Km walk

Dr4gul4

1 hour hiit jog.yesterday going gym soonish today

Dr4gul4

fup'n work.... managed a jog last sunday or was it saturday, one of the days. gym 2 morrow evenin i hope.

Dr4gul4

Still joggin around, friday and sat. gonna try and get my days worked out again and hit the gym on tuesday