Workout junkies story of chasing the endorphins …..

siochain

Friday 28/3/14

Overhead Press 25 kgs x 5
Overhead Press 30 kgs x 5
Overhead Press 40 kgs x 3
Overhead Press 45 kgs x 5
Overhead Press 50 kgs x 5
Overhead Press 55 kgs x 5
Overhead Press 30 kgs x 10
Overhead Press 30 kgs x 10
Overhead Press 30 kgs x 10
Overhead Press 30 kgs x 10
Overhead Press 30 kgs x 10


Pull Down 40 kgs x 8
Pull Down 80 kgs x 8
Pull Down 100 kgs x 8

Low Row 40 kgs x 10
Low Row 60 kgs x 10
Low Row 80 kgs x 8

Side Raise 7 kgs x 2 x10 x3
Front Raise 7 kgs x 2 x10 x3

some tri, bi and abs work

siochain

Monday 31/03/14

Overhead Squat 20 kgs x 6
Overhead Squat 25 kgs x 5
Overhead Squat 25 kgs x 5

Squats 50 kgs x 5
Squats 65 kgs x 5
Squats 80 kgs x 3
Squats 90 kgs x 3
Squats 105 kgs x 3
Squats 120 kgs x 4


Front Squat 60 kgs x 3
Front Squat 70 kgs x 3
Front Squat 75 kgs x 3

5 rounds trusters 40 kgs x 10 & 5 Burpees

siochain

So today I went for a mix of the DL & Bench day doing one set of each with the only break when changing the weights. Tough one but nice to do.

Deadlift 60 kgs x 5
Bench Press 35 kgs x 5
Deadlift 80 kgs x 5
Bench Press 40 kgs x 5
Deadlift 105 kgs x 3
Bench Press 50 kgs x 3
Deadlift 110 kgs x 3
Bench Press 60 kgs x 3
Deadlift 125 kgs x 3
Bench Press 65 kgs x 3
Deadlift 140 kgs x 4
Bench Press 75 kgs x 5
Deadlift 80 kgs x 10
Bench Press 40 kgs x 10
Deadlift 80 kgs x 10
Bench Press 40 kgs x 10
Deadlift 80 kgs x 10
Bench Press 40 kgs x 10
Deadlift 80 kgs x 10
Bench Press 40 kgs x 10
Deadlift 80 kgs x 10
Bench Press 40 kgs x 10

siochain

So I'm growing to much and shirts are becoming and issue so I'm going mix things up for 6 weeks and lean up a bit.

going to do a supersetting, GBC, wendler hybrid mix of stuff. I have 3 routines with two based around compound lifts. I already done the compounds this week I started with the easier of the work outs today.

Started with a 15 min warm up on cross trainer, stretch and then onto the weights

Rest Time Between Sets: Move between stations
Rep Tempo: 4 second negatives and 1 second positive
A1
4 sets
Incline bench reps 40 kgs x 15

Low Row reps 30 kgs x 15’s reps


A2
3 sets (up to 4 next week)
Rear Delts row 25kgs x 15’s reps


Leg Ext 15 kg’s X 10’s each leg (up weights next week)



A3

3 sets (up to 4 next week)
Lat Pull Down 35 kgs x 15’s reps

Leg Curl 15 x 10’s each leg

A4
3 rounds sets

Side raise 8 kgs x 20

Sit ups 20’s

A4

3 sets

Front raise 8 kgs x 20

Back Ext 10’s


A5

3 set

Tri push down 15’s * 15 kgs


Knees to chest 20’s

A6

3 sets

Ez curl 25kgs x 15

Tri push down 15’s * 15 kgs


Today felt was easy enough but when I look at the HR monitor it tells a different story
Duration
00:46:35
HR Avg
148 bpm
HR Max
178 bpm

Aim will be to do the 3 sessions each week, some bikram and a cycle at the weekend.

siochain

A1
Overhead Squat 20 kgs x 5
Overhead Squat 25 kgs x 5
Overhead Squat 30 kgs x 5

Rotary cuff work in between sets

A2 alternate with one set each till finished
Rest Time Between Sets: change weights
Rep Tempo: 4 second negatives and 1 second positive

Squats 50 kgs x 5
Overhead Press 25 kgs x 5
Squats 65 kgs x 5
Overhead Press 30 kgs x 5
Squats 80 kgs x 3
Overhead Press 40 kgs x 3
Squats 90 kgs x 3
Overhead Press 45 kgs x 5
Squats 105 kgs x 3
Overhead Press 50 kgs x 5
Squats 120 kgs x 3
Overhead Press 55 kgs x 5


A3
5 rounds
Rest Time Between Sets:none
Rep Tempo: 4 second negatives and 1 second positive

Front squat 50 kgs x 10

Overhead Press 30 kgs x 10

siochain

this was very tough today, but it was that nice tough .....

alternate with one set each till finished
Rest Time Between Sets: just time changing the weights
Rep Tempo: 4 second negatives and 1 second positive

Deadlift 60 kgs x 5
Bench Press 35 kgs x 5

Deadlift 80 kgs x 5
Bench Press 40 kgs x 5

Deadlift 105 kgs x 3
Bench Press 50 kgs x 3

Deadlift 110 kgs x 3
Bench Press 60 kgs x 3

Deadlift 125 kgs x 3
Bench Press 65 kgs x 3

Deadlift 140 kgs x 4
Bench Press 75 kgs x 5

Deadlift 80 kgs x 10
Bench Press 40 kgs x 10
Deadlift 80 kgs x 10
Bench Press 40 kgs x 10
Deadlift 80 kgs x 10
Bench Press 40 kgs x 10
Deadlift 80 kgs x 10
Bench Press 40 kgs x 10
Deadlift 80 kgs x 10
Bench Press 40 kgs x 10

siochain

A1
4 rounds
Incline bench reps 40 kgs x 15
Low Row reps 30 kgs x 15’s reps

A2
4 rounds
Rear Delts row 25kgs x 15’s reps
Leg Ext 20kgs x 10’s each leg

A3
3 rounds of
Lunge 20’s x 10
Pull Up’s 5’


A4
4 rounds
Lat Pull Down 35kgs x 15’s reps

Leg Curl 15 X 10’s each leg

A5
3 rounds
Side raise 7’s x 20
Sit ups

A6
3 rounds
Front raise 7’s x 20
Back Ext 10’s

A7
3 rounds
Tri push down 15’s * 15 kgs
Knees to chest 20’s

out of time for this last piece
A8
Ez curl 25kgs x 15
Roman chair oblique raise 16

siochain

90min bikram yoga

siochain

A1
Overhead Squat 20 kgs x 5
Overhead Squat 25 kgs x 5
Overhead Squat 30 kgs x 5


Rotary cuff work in between sets

A2 alternate with one set each till finished
Rest Time Between Sets: change weights
Rep Tempo: 4 second negatives and 1 second positive

Squats 50 kgs x 5
Overhead Press 25 kgs x 5
Squats 65 kgs x 5
Overhead Press 30 kgs x 5
Squats 80 kgs x 3
Overhead Press 40 kgs x 3
Squats 90 kgs x 3
Overhead Press 45 kgs x 5
Squats 105 kgs x 3
Overhead Press 50 kgs x 5
Squats 120 kgs x 3
Overhead Press 55 kgs x 5


A3
5 rounds
Rest Time Between Sets:none
Rep Tempo: 4 second negatives and 1 second positive

Front squat 50 kgs x 10

Overhead Press 30 kgs x 10 (last 3 rounds were push press)

siochain

18/04/14

alternate with one set each till finished
Rest Time Between Sets: just time changing the weights
Rep Tempo: 4 second negatives and 1 second positive

Deadlift 60 kgs x 5
Bench Press 35 kgs x 5

Deadlift 80 kgs x 5
Bench Press 40 kgs x 5

Deadlift 105 kgs x 3
Bench Press 50 kgs x 3

Deadlift 110 kgs x 5
Bench Press 60 kgs x 5

Deadlift 125 kgs x 3
Bench Press 65 kgs x 3

Deadlift 140 kgs x 4
Bench Press 75 kgs x 5

Deadlift 80 kgs x 10
Bench Press 40 kgs x 10
Deadlift 80 kgs x 10
Bench Press 40 kgs x 10
Deadlift 80 kgs x 10
Bench Press 40 kgs x 10
Deadlift 80 kgs x 10
Bench Press 40 kgs x 10
Deadlift 80 kgs x 10
Bench Press 40 kgs x 10

siochain

90 mins bikram yoga

siochain

A1
4 rounds
Incline bench reps 40 kgs x 15
Low Row reps 30 kgs x 15’s reps

A2
4 rounds
Rear Delts row 25kgs x 15’s reps
Leg Ext 20kgs x 10’s each leg

A3 didn’t do pull station was busy
3 rounds of
Lunge 20’s x 10
Pull Up’s 5’


A4
4 rounds
Lat Pull Down 35kgs x 15’s reps

Leg Curl 15 X 10’s each leg

A5
3 rounds
Side raise 7’s x 20
Sit ups

A6
3 rounds
Front raise 7’s x 20
Back Ext 10’s
A7
3 rounds
Tri push down 15’s * 15 kgs
Knees to chest 20’s

A8
3 rounds

Ez curl 25kgs x 15
Calf raise 40kgs x 15

siochain

90mins bikram yoga

siochain

A1
Overhead Squat 20 kgs x 5
Overhead Squat 25 kgs x 5
Overhead Squat 30 kgs x 5


Rotary cuff work in between sets

A2 alternate with one set each till finished
Rest Time Between Sets: change weights
Rep Tempo: 4 second negatives and 1 second positive

Squats 50 kgs x 5
Overhead Press 25 kgs x 5
Squats 65 kgs x 5
Overhead Press 30 kgs x 5
Squats 80 kgs x 3
Overhead Press 40 kgs x 3
Squats 90 kgs x 3
Overhead Press 45 kgs x 5
Squats 105 kgs x 3
Overhead Press 50 kgs x 5
Squats 120 kgs x 5
Overhead Press 55 kgs x 5


A3
5 rounds
Rest Time Between Sets:none
Rep Tempo: 4 second negatives and 1 second positive

Front squat 50 kgs x 10

Overhead Press 30 kgs x 10

A4
3 rounds
Kettle bell swings 16kg x 15
Burpee x 10


A5
3 rounds
Kettle bell snatch 16kg x 20
Lunge 20kg’s x 10

siochain

90 mins Bikram yoga

siochain

Right that's session 9 done and I'm down 2kg's and feel a good bit leaner should have done BF % at the start. Thing is the workouts are getting harder and strength seems to be dropping. Could be because of the Bikram yoga as I started that back up the last two weeks.

Might have to re think over the weekend and I reckon the gym goers will be happy no more sweaty mess groaning in the rack.


alternate with one set each till finished
Rest Time Between Sets: just time changing the weights
Rep Tempo: 4 second negatives and 1 second positive

Deadlift 60 kgs x 5
Bench Press 35 kgs x 5

Deadlift 80 kgs x 5
Bench Press 40 kgs x 5

Deadlift 105 kgs x 3
Bench Press 50 kgs x 3

Deadlift 110 kgs x 3
Bench Press 60 kgs x 3

Deadlift 125 kgs x 3
Bench Press 65 kgs x 3

Deadlift 140 kgs x 4
Bench Press 75 kgs x 5

Deadlift 80 kgs x 10
Bench Press 40 kgs x 10
Deadlift 80 kgs x 10
Bench Press 40 kgs x 10



2

3 rounds of
Walking Lunge 20’kg's x 20
Pull down 40kg's x 15

siochain

Took a week and half off from the gym and got back at it today. No plan in place for the next few months did a squat session and some cardio today.

Front Squat 20 kgs x 5
Back Squat 20 kgs x 5
Back Squat 50 kgs x 5
Back Squat 60 kgs x 5
Back Squat 75 kgs x 5
Back Squat 95 kgs x 5
Back Squat 105 kgs x 3
Back Squat 120 kgs x 4
Front Squat 60 kgs x 3
Front Squat 80 kgs x 3
Front Squat 90 kgs x 3
Front Squat 100 kgs x 4
Front Squat 60 kgs x 5

Mixed cardio session 34 mins avg HR 148

siochain

Right have to put a plan together later and get a bit more organised.


30 mins cardio

Overhead Press
20 kgs x 10
25 kgs x 5
30 kgs x 5
40 kgs x 3
50 kgs x 5
55 kgs x 5
60 kgs x 3

Rear delt
15 kgs x 15
20 kgs x 10
30 kgs x 10

Side raise
7kg's x 2 x 10 x 3

siochain

15 minutes warm up on cross trainer

Deadlift
60 kgs x 5
75 kgs x 5
90 kgs x 5
115 kgs x 5
130 kgs x 3
145 kgs x 4


4 rounds of

Deadlift 75 kgs x 10
KB push press with 2 16kg KB's x 10

siochain

Getting there was no problem but when I got there it was a struggle for some reason ......

Bench 20 kgs x 10
Bench 35 kgs x 5
Bench 45 kgs x 5
Bench 55 kgs x 3
Bench 65 kgs x 3
Bench 75 kgs x 5

Incline bench 30 kgs x 5
Incline bench 40 kgs x 5
Incline bench 45 kgs x 3
Incline bench 60 kgs x 5
Incline bench 65 kgs x 5

Pec Machine 25 kgs x 10
Pec Machine 35 kgs x 10
Pec Machine 40 kgs x 10

Pull Up's 5,5,4
Chin ups 5,4,4

Lat Pull down 40 kgs x 10
Lat Pull down 70 kgs x 10
Lat Pull down 90 kgs x 10

Low Row 40 kgs x 10
Low Row 40 kgs x 10
Low Row 40 kgs x 10

siochain

OH squats are feeling good yoga is paying off


Overhead Squat 20 kgs x 6
Overhead Squat 25 kgs x 5
Overhead Squat 30 kgs x 5
Overhead Squat 35 kgs x 5
Overhead Squat 40 kgs x 5

Squats 50 kgs x 5
Squats 70 kgs x 5
Squats 80 kgs x 3
Squats 90 kgs x 3
Squats 100 kgs x 3
Squats 120 kgs x 3


Front Squat 60 kgs x 3
Front Squat 70 kgs x 3
Front Squat 80 kgs x 3
Front Squat 90 kgs x 3

Some Ab’s, Calf’s and bicep work

siochain

Nice session this morning after a tough weekend

Overhead Press
20 kgs x 10
25 kgs x 5
30 kgs x 5
45 kgs x 3
55 kgs x 5
60 kgs x 4
65 kgs x 1

Thrusters 35kg x 10 x 5

Side raise 7kg’s x 2 x 10 x 3
Front raise 7kg’s x 2 x 10 x 3
Bi’s, Tri’s and some Ab work

30 mins mixed cardio

siochain

Nice session this morning

Deadlift
50 kgs x 5
60 kgs x 5
90 kgs x 5
120 kgs x 3
130 kgs x 3
140 kgs x 3
150 kgs x 3

3 rounds for time of
20 sit ups
15 24kg Kettle bell swings
10 burpees

4 rounds of
Low row 40kgs * 10
Hammer bench press 40kgs * 10

4 rounds of
Lat pull down 40kgs * 10
Incline Bench 40kgs * 10

siochain

Pretty happy with the finish on front squat

KB Goblet Squat 14kg x 10
KB Goblet Squat 16kg x 10

Overhead Squat 20 kgs x 5
Overhead Squat 30 kgs x 5
Overhead Squat 35 kgs x 5

Back Squats 60 kgs x 5
Back Squats 80 kgs x 5
Back Squats 100 kgs x 3
Back Squats 120 kgs x 3
Back Squats 130 kgs x 3

Front Squat 60 kgs x 3
Front Squat 80 kgs x 5
Front Squat 90 kgs x 3
Front Squat 100 kgs x 4


for time 4 rounds of
500m rowing machine, 16kg KB swings x 15, burpees x 10

siochain

Yesterday was a quick bench session and that is definitely where the work is needed still not 100% confident with my shoulder.

This morning session was cardio and light thruster session with some mobility work

20 min’s on cross trainer

Then on the minute one round below of a thrusters ladder.
20 kg’s x 10
25 kg’s x 10
30 kg’s x 10
35 kg’s x 10
40 kg’s x 10
35 kg’s x 10
30 kg’s x 10
25 kg’s x 10
20 kg’s x 10
25 kg’s x 10
30 kg’s x 10
35 kg’s x 10
40 kg’s x 10

siochain

50 mins moderate mixed cardio HR avg 132

siochain

Morning session 6:30 am 60 mins moderate mixed cardio

Evening weights

Deadlift
50 kgs x 5
60 kgs x 5
90 kgs x 5
122.5 kgs x 3
132.5 kgs x 3
142.5 kgs x 3
152.5 kgs x 3

Some calf, ads, and gun's work

siochain

Short sessions today and need to cover a few things as I won't make the gym until mid of next week.

Overhead Squat 20 kgs x 5
Overhead Squat 30 kgs x 5
Overhead Squat 35 kgs x 5
Overhead Squat 40 kgs x 5


Back Squats 60 kgs x 5
Back Squats 80 kgs x 5
Back Squats 100 kgs x 5


Front Squat 60 kgs x 5
Front Squat 80 kgs x 5
Front Squat 100 kgs x 5


Bench 40 kgs x 5
Bench 50 kgs x 5
Bench 60 kgs x 5
Bench 80 kgs x 5

siochain

Foam Rolling

Push-Up 10 reps

Seated Barbell Shoulder Press
20 kg x 10 reps
27.5 kg x 5 reps
32.5 kg x 5 reps
47.5 kg x 3 reps
57.5 kg x 3 reps
60 kg x 3 reps
50 kg x 5 reps
40 kg x 10 reps

Seated Side Lateral Raise
6 kg x 10 reps
8 kg x 10 reps
8 kg x 10 reps

Exercise Ball Crunch
20 reps
20 reps
20 reps

Front Dumbbell Raise
8 kg x 10 reps
8 kg x 10 reps
8 kg x 10 reps

Knees-To-Elbows
20 reps
20 reps
20 reps

Triceps Pushdown - Rope Attachment
15 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps

Elliptical Trainer
00:13:00 | Moderate

Cycling (stationary)
00:10:00 | 5.2 km

Stretching & Foam Rolling

siochain

Cycling (stationary) 00:10:00 | 3.7 km

Body Weight Squat 10 reps

Overhead Barbell Squat
20 kg x 5 reps
30 kg x 5 reps
35 kg x 5 reps
35 kg x 5 reps
40 kg x 5 reps
42.5 kg x 5 reps

Barbell Squat
60 kg x 5 reps
80 kg x 5 reps
100 kg x 5 reps7
100 kg x 3 reps
120 kg x 3 reps6

Front Barbell Squat
60 kg x 5 reps
80 kg x 5 reps
100 kg x 3 reps

Calf Press On The Leg Press Machine alternating with EZ-Bar Curls
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps

EZ-Bar Curl
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps

Stretching