Bye Bye Blubber......

Celticfire

20 mins rowing machine;

DB shoulder press;

15kg 2x8
20kg 3x8
25kg 3x8

chin-ups 2x8 , 3x5

Sumo deadlifts;

50kg DB 2x10

Celticfire

20 mins cross trainer,

Bench press;

60kg 1x8
90kg 3x3
80kg 1x5

Inclined Bench press;

60kg 3x5

Squat;

60kg 3x8

Triceps pull downs;

40kg 5x8

Celticfire

Last week 13st 8lbs, this week 13st 7lbs

Loss this week 1lb , total loss so far 12lbs.

Celticfire

Last week 13st 7lbs; this week 13st 5lbs;

Loss this week 2lbs, total loss so far 14lbs .

Didn't do too much last week in the gym as I was quite busy.


Today;


20 mins rowing machine.


Did a circuit of 8 different exercises using free-weights and body weight, 10x4 sets.

Celticfire

Last friday ... (a little late putting this up)

20 mins rowing machine.

Squats;
75kg 4x5reps

Bench Press; (on machine with no weight markings just numbers)

4x8reps

Pec-deck; (machine with just numbers no weight markings)

3x8reps

Dips;

4x10reps

Triceps pull downs;

40kg 4x8reps

Various stomach exercises.

Celticfire

Today 13st 5, same as last week.

No loss this week but loss overall 14lbs.



20 mins rowing machine;

Not much time today so that will have to do....

Celticfire

20 mins cross trainer.

Deadlift;

60kg 1x5
80kg 2x5
110 kg 3x3

DB shoulder press;

15kg 1x8
25kg 1x5 (gimpy shoulder)
17kg 2x8

Seated lat pulldown;

50kg 2x8
60kg 2x5



Stomach exercises

Celticfire

20 mins cross trainer,

Bench press;

60kg 2x8
80kg 3x5
90kg 2x3

DB bench press;

30kg 3x8

DB incline bench;

25kg 3x8

Triceps pull downs;

40kg 2x8
50kg 2x8
60kg 2x6

Dips;

3x8

Squats;

60kg 2x8
75kg 2x5

Celticfire

Yesterday;

20 mins rowing machine.

5 station circuit,
DB sumo deadlift,
pull-ups,
dips,
DB axe swing
DB squats,

5x10reps

Celticfire

Last week 13st 5lbs same this week. Thankfully no gains over the two bank holiday weekends. Loss so far 14lbs.

20 mins cross trainer.

5sets, 10 reps each of...

30kg sumo deadlift high pull,
30kg overhead push,
box jump,
wall-ball 10ft target,
pull-ups.

Celticfire

10 mins rowing machine.

DB bench press;
15kg 1x8
35kg 2x5
30kg 2x5

Triceps pulldowns;
30kg 3x8

Dips;
3x10

Squats;
60kg 3x8

Celticfire

Circuit;

4 sets of,
5 mins cross trainer,
12kg Kettlebell swing x20
10 Turkish getups (tried the 12kg but form was waaayyy off, used 8kg instead)
wall ball 4kg 10ft target x20

Celticfire

20 mins cross trainer,

5 rounds of
(2x12.5kg) dumbbell sumo deadlifts high pull x10
(2x12.5kg) dumbbell push press x10
box jumps x10

2 rounds of

12.5kg dumbell swing x20 (10 each arm)
dips x 8
chin-ups x8

Deadlift,

60kg x10
110kg 2x5
90kg 1x5

Celticfire

Circuit , 5x

1min rowing machine,
10 assisted dips,
10 assisted chin-ups,
10 push-ups
10 squat and lift heavy bag over shoulder,
10 sit-ups
10 DB clean and jerk 12kg DB'S.