What Gets Measured Gets Done

TheZ

Weighted Chins and Dips
+40kg 1 x 3 chins
+40kg 1 x 3 dips

+ 30kg 1 x 5 chins
+ 30kg 1 x 5 dips

+30kg 1 x 5 chins
+30kg 1 x 5 dips


Stiff Leg Deadlift 95kg
3 x 5

Hanging Leg Raises - feet to bar
3 x 10

TheZ

Bench Press
85kg 1 x 10
90kg 1 x 8
90kg 1 x 6

Split Squat - front foot raised back foot on bench
20kg DBs
3 x 10 each leg

One Arm Row - 45kg DB
3 x 5 each arm

Side Bends - 40kg DB
3 x 10 each side

TheZ

Rower 20 mins

50 squats

50 press ups

50 squats

50 press ups

TheZ

No gym today so just did a quick ten minutes at home

30 chin ups
30 ab wheel roll outs (on knees)
30 press ups
30 squats

TheZ

Weighted Chins and Dips
+40kg
1 x 3 chins
1 x 3 dips

+ 30kg
1 x 5 chins
1 x 5 dips

+30kg
1 x 4chins
1 x 5 dips

+20kg
1 x 5 chins
1 x 5 dips

+10kg
1 x 10 chins
1 x 10 dips

Lunges - 30kg DBs

3 x 14


Kneeling Cable Curl - 80

2 x 10


Hanging Leg Raises

1 x 10 - legs straight out

TheZ

Weighted chins and dips
40 kg
1 x 3
1 x 3
30 kg
2 x 5
2 x 5
1 x 3
1 x 3
10 kg
1 x 10
1 x 10

Squat machine
80kg
1 x 10
110 kg
2 x 5
80kg
1 x 10

Hanging leg raises to bar
3 x 10

Incline bench press
22.5kg DBs
3 x 10

One arm row
42.5kg
3 x 5 each arm

Side bends
42.5kg
3 x 10 each side

Cable fly 35 each stack
3 x 10

TheZ

Weighted Chins and Dips
+30kg Dips 1 x 10
+30kg Chins 1 x 5

+30kg Chins 1 x5
+30kg Dips 1 x 5

+20kg Chins 1 x 5
+20kg Dips 1 x5

Leg Press 200kg
3 x 5

Stiff Leg Deadlift 95kg
3 x 5

Tricep Cable Pulldown 80
3 x 10

Hanging Leg Raises - to bar
2 x 10

TheZ

Seated Shoulder Press - 22.5kg DBs
3 x 8

Seated Lat Raises 20kg DBs
3 x 10

200 m sprints X 5 with 200m walk to recover

32 seconds
32 seconds
33 seconds
33.5 seconds
34 seconds

TheZ

Weighted Chins and Dips

+45kg 1 chin - new PB for max weight
+45kg 3 dips - new PB for max weight

+30kg chins 1 x 5
+30kg dips 1 x 5

+30kg chins 1 x 5
+30kg dips 1 x 5

+20kg chins 1 x 5
+20kg dips 1 x 5

Squat Machine 90kg

3 x 10

Hanging Leg Raises feet to bar

3 x 10

Stiff Leg Deadlift 85kg

3 x 5

TheZ

Bench press 85kg
3 x 10
Stiff leg d l
85 kg
2 x 10
1 x 5
Pull ups 1 x 20
Dips 1 x 20

Lying tricep extensions 15 kg x 2
3 x 10
Bicep curls
3 x 10
Side bends 45kg

Ab cable crunch 80

Pull ups 3 x 10

G86

TheZ wrote: »

Weighted Chins and Dips

+45kg 1 chin - new PB for max weight
+45kg 3 dips - new PB for max weight

Savage:D

TheZ

Weighted chins and dips
+40kg
1 x 3
1 x 3
+30kg
1 x 5
1 x 5
1 x 5
1 x 5
+20kg
1 x 5
1 x 5
+10kg
1 x 10
1 x 10

Hanging leg raises feet to bar
3 x 10

Calf raises 120
3 x 20

TheZ

G86 wrote: »

Savage:D

Thanks -
had to buy a new clip for dipping belt as old one had bent out of shape

TheZ

Weighted chins and dips
40 kg
1 x 3
1 x 3
30kg
3 x 5
3 x 5
20 kg
1 x 5
1 x 5
10kg
1 x 10
1 x 10

Hanging leg raises
3 x 10

TheZ

Incline bench
65kg
3x10

Weighted chins and dips
40kg
1x3
1x3
30kg
2x5
2x5
20kg
2x5
2x5
10kg
2x10
2x10
Bw
3x10
3x10

Hanging leg raises
3x10

Side bends 37.5kg
3x10 each side













Hurt my hamstring last week so bit limited in what I can do

TheZ

One arm row 40kg
3x10 each side

Seated shoulder press 20kg DBS
3x0

Seated lat raise 20kg DBS
3x10

Incline bench press 65kg
3x10

Lat pull down 80kg
3x10

Cable flys 35kg x 2
3x10

Tricep pulldown 80
3x10

Chin ups 1x10
Dips 1x10

Hanging leg raises toes to bar
3x10

TheZ

Weighted chins and dips
30kg
2x5
2x5
20kg
1x10
1x10

Lie down row 55kg
3x10

Bench 65kg
3x20

Hanging leg rAises
2x10 to bar
2x10 knees to chest

Side bends 40kg
3x10 each side

TheZ

Bench press
85kg 1x10
90kg 2x7

Weighted chins and dips
45kg
1 chin and 2 dips
30kg 2x5

Tricep cable pulldown
65kg
3x10

Bicep curl 30kg
3x10

Kneeling cable curl 90
4x10

TheZ

One arm rows 45kg
3x10 each side

Lunges 30kg DBs
2x14
3x10

Seated shoulder press 22.5kg DBs
3x10

Squat machine 100kg
3x10

TheZ

At home today so
30 chins
30 press ups
30 squats
30 ab roller wheel
30 dips off step
30 one leg calf raise each leg
Plank 60 seconds x 3

Had a deep tissue back massage this week and last week as a treat, not sure if I feel any benefit really from them or what benefits I should have expected.

TheZ

Weighted chins and dips
40kg 1x3
1x3
30kg
1x5
1x5
20kg
1x7
1x7
10kg
1x10
1x10

Leg press 180kg
3x10

Lying tricep extension/skull crusher
17.5kg x 2 DBS
3x12

Bicep curls 17.5 kg DBS
3x20

Hanging leg raises to bar
3x10

TheZ

Weighted chins and dips
40kg
1x3
1x3
30kg
1x5
1x5
20kg
1x5
1x5
10kg
1x10
1x10

Bench
75kg
3x10

Lying row
65kg
3x10

Tricep extension skull crush
17.5kg x2
3x12

Barbell curl 30kg
3x10

Hanging leg raises to bar
3x10

TheZ

Bench 30kg DBS
3x10

One arm row 42.5kg
3x10 each arm

Squat machine
110kg
3x10

Cable curl 90
3x12

Tricep cable pulldown60
3x10

TheZ

Weighted chins and dips
30kg
1x8
1x8
30kg
1x5
1x5
20kg
1x5
1x5
10kg
1x10
1x10

Lunges30kg DBS
5x10

Cable ab curl 90
3x10

TheZ

Busy in work so three day enforced rest this week

Weighted chins and dips

45kg 1x2 chins PB for reps but tweaked my neck trying to get over bar
45kg dips 1x3

35kg
1x3
1x3

20kg
3x5
3x10

Leg press 200kg
4x5
1x10

Cable cross 35kgx2
2x12
1x10

Lat pulldown
80kg
3x10

Hanging leg raises
To bar 2x10
To chest 1x10

Pwo shake half bottle lucozade sport rasPberry scoop dextrose, scoop Bcaa and teaspoon creatine ester tasted like evil.

TheZ

Bench
85kg 1x10
90kg 3x5
85kg 1x5
65kg 1 x 20

Sdld 85kg
3x5

Leg curl machine 82
3x5

One arm row 45kg
3x10 each side

Side bends 45kg
3x10 each side

Cable ab curl 90
3x10

TheZ

Weighted Chins and Dips
30kg
2x5
2x5

20kg
2x5
2x5

Lunges 2 x 30kg DBs
5x10

Hanging Leg Raises to bar
2x10

Tricep Rope Pulldown 80
3 x 10

Bicep Rope Curl 50
3 x 10

TheZ

Incline Bench - 65kg
3 x 10

Calf Raise - 127.5kg
3 x 30

One Arm Row - 45kg
3 x 10 each arm

Lying Tricep Extension/Skull Crusher - 17.5kg DBs x 2
3 x 10

Bicep Curls - 17.5kg DBs x 2
2 x 20

Side Bends 42.5kg DB
2 x 10

Was a bit achey today like i am getting a cold or something so was going through motions a bit. Couple of solpadeine kicked in so I actually felt better when I had finished. Need to start doing conditioning stuff at least one day a week, rowing intervals and sprints. Also need to start foam rolling in the evenings watching TV rather than sit on couch watching TV.

TheZ

Weighted chins and dips
40kg to 10kg
5x5
5x5

Lunges 30kg DBS
5x10

Hanging leg raises
3x10

TheZ

Weighted chins and dips
40kg
1x3
1x3
30kg
1x5
1x5
20kg
1x5
1x5
10kg
1x10
1x10

Leg press 200kg
3x10

Cable crunch 90
3x10

Russiantwist Swiss ball 20kg
4x10