One speed , one gear....GO!

arayess

elliptical machine 10 mins
warm up

bench
102.5kg x 5 x 5
115kg x 5 x 1


incline DB bench
32.5kg x 3 x 8

Chest Press
30kg x 5 x 8

iso hold barbell curl
20kg x 3 x 5 (per arm)

Arm Curl machine
various weights x 6 x 10

arayess

elliptical machine 10 mins
warm up

foam rolling

Squat
145kg x 2 x 5
90kg x 1 x 20

Front Squat
75kg x 3 x 6

pull thru
32kg x 3 x 15

Sled drag
75kg x 6 x 20m

arayess

elliptical machine 10 mins
warm up

Barbell OHP
70kg x 5 x 5

db lateral raise
10kg x 4 x 12

barbell front raise
20kg x 4 x 10

Rear delt machine
39kg x 3 x 15

Dips
BW x 3 x 12

hang leg raise head height
BW x 1 x 8

first time doing those leg raises..was ok
supposed to do 2 set but left elbow left a little tender when i gripped for round 2.
so played it safe

OHP was decent , much better than last weeks disaster.

arayess

spin class 45min

felt run down lately so took a few days off.
feel better now

arayess

TUES 09/02/2016

elliptical machine 10 mins
warm up

Barbell OHP
70kg x 2 x 5
72.5kg x 2 x 5

db lateral raise
10kg x 4 x 12

barbell front raise
20kg x 4 x 10

Db reverse flys
5kg x 3 x 15

Dips
BW x 3 x 12

tricep pulldown
60kg x 6 x 15 - various grips

hang leg raise
BW x 1 x 10

arayess

spinning 45mins.

arayess

elliptical machine 10 mins
warm up

Trap bar DL
140kg x 1 x 5
160kg x 3 x 5

Seated Cable Row
79kg x 4 x 12

Chin up
BW x 5 x 5


wasn't in humour after that so went home.
was training at 7pm instead of 6am and didn't feel too energetic
lunch out earlier didn't help
What i did was good though , nice and smooth all round

arayess

bike 5 mins
warm up

bench
102.5kg x 5 x 5
115kg x 3 x 1
117.5kg x 2 x 1
80kg x 12

incline bench
70kg x 3 x 6

Chest Press
40kg x 1 x 12
60kg x 1 x 6
50kg x 1 x 6
40kg x 2 x 12

db curl
25kg x 3 x 8

one-arm KB carry
40kg x 8 x 40meters (2 laps of track - 4 set per side)

arayess

elliptical machine 10 mins
warm up

Squat
145kg x 2 x 5
145kg x 1 x 2
95kg x 20

Front Squat
80kg x 2 x 6

lying Leg Curl
25kg x 1 x 12
35kg x 3 x 12

arayess

elliptical machine 10 mins
warm up

Barbell OHP
70kg x 3 x 5

Machine shoulder press
30kg x 3 x 12

db lateral raise
10kg x 4 x 12

barbell front raise
20kg x 4 x 10

Db chest supported rear fly
8kg x 3 x 15

Dips
BW x 3 x 12

tricep pulldown
60kg x 2 x 15

hamstring are sore from sunday. sore as f...
as a result I found this unpleasantish.

arayess

elliptical machine 10 mins
warm up

trap bar DL
140kg x 1 x 5
160kg x 4 x 5


then i got a phone call I'd been waiting 2 days for.
after the call i lost all motivation and just couldn't be arsed training.
so i went home and watched tv ate steak, black pudding and fried eggs with sweet potato fries(homemade) which was pleasant.


on another note - i've dropped my calories too much in the past 2 weeks.
about 2400 . gonna move back to 2600 approx see if I feel better.
although I was pleased with the results at 2400 I didn't feel that good.

arayess

elliptical machine 10 mins
warm up

pull up
BW x 5 x 8

Db Row
45kg x 5 x 8

Back Ext
BW x 3 x 15

Standing straight arm lat pulldown
25kg x 2 x 15
32kg x 3 x 15


3 x 2min bag work

missed most of back session on thurs so this was just to catch up
just a random back workout

arayess

spinning class - 30 mins

front squat

bar x 5
40kg x 5
60kg x 5

70kg x ladder 1,2,3.....10

- 30 secs between each set


elliptical machine 20 mins



been qt lately with work taking over.
taking a week to 10 days to do some random work just for fun
will resume what I was doing after that.

arayess

elliptical machine 15 mins
spinning class - 30 mins

KB Swing - 32kg x 3 x 30 (60 sec rest)

stretching
elliptical machine 20 mins

arayess

elliptical machine 10 mins

warm up / stretch


60kg barbell
5 reps of :

• RDL
• Row
• Power Clean
• Push Press
• Squat

Rower 500m

X 5 Rounds

no rest between Rounds


elliptical machine 10 mins

arayess

elliptical machine 10 mins
warm up / foam roll / hockey ball

5 Sets of
A1: Barbell Bench 100kg x 5
A2:Barbell Row 80kg x 8

Pull up
BW x 8,8,8,6,5

Shoulder Press machine
40kg x 2 x 8
60kg x 3 x 8

stretch session

3 sets of

B1: Fly machine 45kg x 15
B2: Rear Delt machine 45kg x 15



elliptical machine 20 mins

arayess

elliptical machine 10 mins

spin class - 30 mins

db curls
17.5kg x 1 x 10
22.5kg x 1 x 8
25kg x 3 x 8

tricep rope pulldown
50kg x 5 x 15

elliptical machine 15 mins

arayess

elliptical machine 10 mins
warm up, hockey ball

Deadlift
60kg x 1 x 5
80kg x 1 x 5
100kg x 1 x 5
120kg x 1 x 5
140kg x 1 x 1
160kg x 2 x 1

front squat

80kg x ladder 1,2,3.....10

- 30 secs between each set

elliptical machine 10 mins


wanted to do something else but I'd read something on tnation yest tips for deadlift and decided to implement some of them

https://www.t-nation.com/training/13-ways-to-improve-your-deadlift-fast

wasn't really aggressive deadlift session just playing about with the technique.
result: it was easier although i didn't feel stronger.
reckon I'd a 180 in me handy today which is ok as I haven't DL'd in a while .
although I still don't like it that much.

today was last day of this playing about with stuff. back to my routine next week after weekend in uk.

arayess

elliptical machine 10 mins

warm up

DB Shrugs
42.5kg x 5 x 20

Farmers Walk
50kg DBs x 4 x 20m

tyre flip
tyre x 3 x 5
*with added jumping which was a joke that ended up quite benefical

chin up
BW x 5 x 5

DB Row
45kg x 3 x 8

Straight arm pull down
35kg x 1 x 15
40kg x 1 x 15
45kg x 3 x 15

* different machine cos lat pull down was being used .
different grip, bar, width and angle makes for heavier exercise but maybe not better

Abs
reverse crunch x 3 x 20
6 inch leg iso hold x 3 x 60secs

Alf Veedersane

arayess wrote: »

tyre flip
tyre x 3 x 5
*with added jumping which was a joke that ended up quite benefical

Do you mean flipping it over and then hopping into the middle and then out the far side?

Doesn't look as tiring as it is.

arayess

Alf Veedersane wrote: »

Do you mean flipping it over and then hopping into the middle and then out the far side?

Doesn't look as tiring as it is.

yeah precisely .
I figured I'd do it on a whim, by the end I was thinking why haven't I being doing this since the dawn of time.

arayess

elliptical machine 10 mins

warm up

barbell ohp
70kg x 2 x 5
60kg x 3 x 5

db lateral raise
10kg x 4 x 12

barbell front raise
20kg x 4 x 10

rear delt machine
45kg x 4 x 15


some bicep stiffness and forearm doms prevented a full 5 x 5 at 70kg .
It just wouldn't move on 3rd set.

off to the parade...parade v gainz....parade wins...

on a different but training related note.
2 years ago I would have missed the whole session cos i'd no time to fit in a whole session. now commitment like this is causing a big difference in performance and attitude where i go even if i'm busy and can't do a full session.
this is good and despite a short not even great session this realisation makes me feel good.

arayess

warm up - good focus on hip mobility

Barbell lunge - front squat hold
bar x 1 x 10
40kg x 1 x 8
50kg x 1 x 8
60kg x 3 x 8

Squat
90kg x 20

front squat
80kg x 3 x 8

leg curl machine
35kg x 4 x 10

sled pull - trx straps
75kg x 6 x 20metres

leg press
100kg x 1 x 50

elliptical machine 20 mins

arayess

elliptical machine 10 mins

warm up

bench
100kg x 2 x 5
102.5kgx 2 x 5
110kg x 1 x 1
112.5kg x 1 x 1
115kg x 1 x 1

incline bench
70kg x 3 x 6

fly machine
45kg x 3 x 20 * 10 sec iso hold at last rep each set

chest press
30kg x 3 x 12

barbell iso hold 1 arm
20kg x 1 x 5 (per arm)

one arm barbell curl
15kg x 2 x 5
15kg x 1 x 8

db curls
25kg x 3 x 8


pressing strength was better than tuesday but still a bit depleted .

Alf Veedersane

arayess wrote: »

elliptical machine 10 mins

warm up

bench
100kg x 2 x 5
102.5kgx 2 x 5
110kg x 1 x 1
112.5kg x 1 x 1
115kg x 1 x 1

incline bench
70kg x 3 x 6

fly machine
45kg x 3 x 20 * 10 sec iso hold at last rep each set

chest press
30kg x 3 x 12

barbell iso hold 1 arm
20kg x 1 x 5 (per arm)

one arm barbell curl
15kg x 2 x 5
15kg x 1 x 8

db curls
25kg x 3 x 8


pressing strength was pressing than tuesday but still a bit depleted .

Is the barbell iso hold like holding a curl with forearms at right angle to upper arm?

How long do you hold for?

arayess

Alf Veedersane wrote: »

Is the barbell iso hold like holding a curl with forearms at right angle to upper arm?

How long do you hold for?

maybe i got the name wrong
Its' like a 4/5 sec negative then second arm assists lifting it back up for anothe rep.

arayess

elliptical machine 10 mins

warm up

DB Shrugs
42.5kg x 5 x 20

Farmers Walk
50kg DBs x 4 x 20m

tyre flip
tyre x 3 x 5
*with added jumping through the hole

chin up
BW x 3 x 8

DB Row
45kg x 4 x 8

Straight arm pull down
27.5kg x 3 x 15
32kg x 2 x 15


went to do battleropes but was overcome with nausea and run to the jack to puke. And puke i did.
I've never puked training ever despite what i've done.
mad stuff ted.

arayess

elliptical machine 15mins

spin class 40mins

Spinning would make me throw up, i feel it

arayess

warm up - good focus on hip mobility
elliptical machine 10 mins

Reverse Barbell lunge - front squat hold
bar x 1 x 10
40kg x 1 x 8
50kg x 1 x 8
60kg x 3 x 8

Squat
95kg x 20

front squat
90kg x 3 x 5

leg curl machine
35kg x 4 x 10

sled pull - trx straps
75kg x 4 x 20m
100kg x 4 x 20m

elliptical machine 20 mins