My fitness log to a bigger, stronger me!

Blacktie.

What no way I've been paying $10 a visit to the recreation gym or something. I'm in Melbourne. In the southgate district.

colman1212

Yeah I'm in brisbane, same situation as yourself I think, just arrived, looking for accom and job so staying in hostel at the moment. Hitting fitness first as they are doing a $5 dollars for 5 days at the moment. Not sure if its nation wide but its for the month in my place, you should check it out...

Blacktie.

Yea getting to be a pain staying in a hostel. Just checked there are no fitness first places near me unfortunately. Sounds like a pretty sweet deal though.

Blacktie.

Alright so I've finally gotten a bit settled down here with some income and semi-permanent place to stay and a gym membership. Also found out my cousin over here is a personal trainer so will be looking forward to getting some sessions from her every few weeks.

Don't think I've lost too much strength because while I never had any specific plans over the last 3 months I have been going at least twice a week and been focusing on compound movements. Some weight has definitley fallen off my big ones but nothing compared to when I went to America and basically had to start again when I got home. My squat has dropp to about 100ishkg, deadlift is about 110kg, bench press is around the 72-75kg and military press is 42.5ishkg.

Right now I'm just working on my own program which focuses on the big lifts. Monday is military press, Tuesday is deadlift day, Thursday is bench press day and Friday is squat day. I'll do the big lift and then do alot of other smaller exercises that work the same muscle group. I also do a crunched class on Monday and Thursday. It's one of them ab classes were you work your abs in different ways for 20 minutes. My core always kinda sucked cause i never worked it directly so this is very tough at the moment. I'm also going to try and get 3 spin classes in during the week. I'm trying to cut down on carbs and up my intake of protein and am taking Synthia 6 BSN. Cookie and cream flavoured is so good. Cousin recommended it so said I'd give it a shot.

Anyway here's how I got on the last few days-

Monday

Barbell Military Press-
2x5x20
1x5x25
1x3x30
1x2x35
2x5x45
1x4x45

Dumbbell Front Raise-
3x10x7.5

Dumbbell Lateral Raise-
3x8x7.5

Shrug-
1x12x40
1x10x60
1x8x80

Cable Side Later Raise-
2x10x20

Then i done a 20 minute crunched class and a 50 minute spin class.

Tuesday

Deadlift-
2x5x20
1x3x60
1x2x80
1x5x105

Standing Bicep Curls-
3x10x25

One-Arm Row-
3x10x20

Pull-Up-
4
3
3

Lateral Pull Down-
1x12x35
1x10x40
1x4x45

Blacktie.

Sorry I havn't updated thins in a while!

Thursday

So Thursday is Bench Press day. Pretty happy my bench hasn't dropped too much since I got here.

Bench press-
2x5x20
1x5x35
1x3x50
1x2x60
3x5x72.5

Dumbbell Flyes-
3x10x12.5

Decline Bench Press-
1x12x20
1x10x25
1x8x30

Cable Pushdown-
1x12x35
1x10x40
1x8x45

Skullcrushers (awesome name!)-
1x12x25
1x10x30
1x5x35

Friday

Friday is squat day. I gave squats a break for a few weeks as soon after I got here I done a heavy squat with bad form and that kinda screwed my lower back for a while. It also didn't help that I never really gave it a chance to heal right which just made things work so stopped doing squats for about 4 or 5 weeks to mkae sure it was ok. Also dropped the weight alot to slowly work my way back up again.

Squat-
2x5x20
1x5x40
1x3x60
1x2x80
3x5x90

Bulgarion Split Squat (BW)-
3x10

Dumbbell Lunge-
3x10x20

Machine Incline Leg Press-
1x12x30
1x10x50
1x8x70

Incline Calf Raise-
1x12x30
1x10x50
1x8x70

Hanging Leg raise-
4x15

Plank-
1:00 Front
30s each side

Dumbbell Side Bend-
3x20x17.5

Monday-

Barbell Military Press-
2x5x20
1x5x25
1x3x30
1x2x35
1x5x45
1x4x45
1x2x45

Dumbbell Front Raise-
3x10x7.5

Dumbbell Lateral Raise-
3x8x7.5

Shrug-
1x12x40
1x10x60
1x8x80

Hanging Leg Raise-
4x15

Plank-
1:20 Front with 20s each arm up

Blacktie.

Wednesday

Deadlift-
2x5x20
1x3x60
1x2x80
1x4x110

Standing Bicep Curls-
1x12x20
1x10x25
1x4x30

One-Arm Row-
3x10x20

Pull-Up-
3
4
3

Lateral Pull Down-
3x10x40

Biceps Cable Curl-
1x12x30
1x10x40
1x8x50

Thursday

Bench press-
2x5x20
1x5x35
1x3x50
1x2x60
1x5x75
1x4x75
1x3x75

Dumbbell Flyes-
1x12x10
1x10x12.5
1x8x15

Decline Bench Press-
1x12x22.5
1x10x27.5
1x8x32.5

Cable Pushdown-
1x12x40
1x10x50
1x8x60
1x8x70

Skullcrushers-
1x12x25
1x8x30
1x6x30

Dips-
8
8
6

Sunday-

Squat-
2x5x20
1x5x50
1x3x60
1x2x80
3x5x95

Bulgarion Split Squat (BW)-
3x12

Dumbbell Lunge-
3x10x20

Machine Incline Leg Press-
1x12x45
1x10x65
1x8x85

Incline Calf Raise-
1x12x45
1x10x65
1x8x85

Hanging Leg raise-
4x15

Dumbbell Side Bend-
3x20x17.5