Ups and downs and lots in between!

slicus ricus

Chest + Biceps:

Bench Press:
60kg x 10
70kg x 10
80kg x 4
80kg x 4
85kg x 4
90kg x 2
65kg x 6
65kg x 6

Bench is still progressing nicely, got an extra rep on last week's pb of 90. Only a few months ago since 75-80 was a struggle!

Dumbbell Press:
30kg x 6
30kg x 4
30kg x 4
20kg x 10

Incline Press (Narrow grip):
50kg x 6
50kg x 4
50kg x 5
40kg x 6
40kg x 6
50kg x 5

Cable Flys
50kg x 10
60kg x 10
70kg x 6
50kg x 9

Chin ups:
Bw x 8
Bw x 7
Bw x 4

Bcurl
15kg x 10
17.5kg x 7
20kg x 5
10kg x 10

Decline Bench + EZ bar bicep curls (super set):
60kg x 8 - DB
25kg x 12 - BC
60kg x 7 - DB
25kg x 12 - BC
60kg x 7- DB
25kg x 10 - BC

slicus ricus

Back + Triceps:

Deadlift:
100kg x 10
110kg x 8
120kg x 8
130kg x 5
140kg x 4
150kg x 2
100kg x 7
100kg x 7

The 150kg deadlift is twice my body weight at the moment.

Pull ups + Dips (Superset):
Pu x 6
Dip x 12
Pu x 6
Dip + 10kg x 10
Pu x 6
Dip + 15kg x 8
Pu x 6
Dip + 20kg x 6

Bent over barbell row
60kg x 10
60kg x 10
60kg x 10
60kg x 8

Lat Pull down grip (medium neutral grip):
Level 5 x 12
Level 6 x 10
Level 7 x 8
Level 8 x 4

Tricep Pulldown Rope grip:
60kg x 15
70kg x 12
80kg x 10
90kg x 5
100kg x 5
60kg x 8
60kg x 8
60kg x 8

Leg raises hanging (in between Tri PDs):
4 sets of 7.

Will be training in a hotel gym on the other side of the world for the next week, will try to keep the log going if I can!

slicus ricus

Back in action tonight after the week away with work.

Chest + Biceps:

Bench Press:
70kg x 10
80kg x 6
85kg x 5
90kg x 2
90kg x 2
70kg x 6
70kg x 6
70kg x 6

Dumbbell Press:
30kg x 6
30kg x 6
30kg x 6
20kg x 10

Incline Press (Narrow grip):
50kg x 6
50kg x 6
50kg x 6
50kg x 5

Cable Flys
50kg x 10
60kg x 10
70kg x 6
50kg x 10

Chin ups:
Bw x 7
Bw x 6
Bw x 5

Bcurl
15kg x 10
17.5kg x 7
20kg x 5
10kg x 10

Decline Bench + EZ bar bicep curls (super set):
60kg x 7 - DB
25kg x 12 - BC
60kg x 7 - DB
25kg x 12 - BC
60kg x 7- DB
25kg x 10 - BC

slicus ricus

Legs:

Squats:
60kg x 10
70kg x 8
80kg x 6
90kg x 4
95kg x 3
100kg x 2
60kg x 7
60kg x 7

The 100kg is a new pb, well excluding lifts I did 7 years ago before my knee got really bad and required surgeries. Overall, the knees are the best they've been since as long as I can remember in terms of everyday life. It has taken about 4-5 months to get here but there really is a lot to be said for squatting and building up the leg muscles when you have knee problems!

Leg press (total weight):
100kg x 10
150kg x 8
150kg x 7
170kg x 5

Seated Calf Raises (total weight):
50kg x 10
50kg x 10
50kg x 9
50kg x 8

Leg extensions:
Single Leg - 15kg x 12
Both legs - 35kg x 12
Single Leg - 17.5kg x 10
Both legs - 37.5kg x 10
Single Leg - 17.5kg x 10
Both legs - 37.5kg x 10
Single Leg - 20kg x 8
Both legs - 40kg x 10

Leg Curls:
Level 4 x 10
Level 5 x 10
Level 6 x 6
Level 4 x 8

slicus ricus

Shoulders + Traps:

Overhead Press (Oly Bar):
40kg x 10
50kg x 7
55kg x 5
57.5kg x 3
50kg x 5
50kg x 5
50kg x 5
40kg x 8

Lateral Raises/Bent over raises (Superset):
SP - 20kg x 7
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 7
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 22.5kg x 4
LR - 10kg x 7
BR - 10kg x 7

Shrugs (Dumbbell):
35kg x 15
37.5kg x 12
40kg x 10
45kg x 7

Upward Row:
30kg x 12
30kg x 12
35kg x 8
35kg x 8

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 12
70kg x 12
80kg x 10

Side plank cable rows + Face Pulls (Super set):
4 sets of:
SPCR 40kg x 12
FP 40kg x 10

Gym session was in the afternoon. Did a 6k run in the evening/night, 32m58s. Interestingly, my last logged run on my runkeeper app was nearly a month ago, really didn't think it was that long ago!

slicus ricus

Back + Triceps:

Deadlift:
100kg x 10
110kg x 8
120kg x 8
130kg x 5
140kg x 4
150kg x 3
100kg x 7
100kg x 7

Pull ups + Dips (Superset):
Pu x 6
Dip x 12
Pu x 5
Dip + 10kg x 10
Pu x 6
Dip + 15kg x 8
Pu x 6
Dip + 20kg x 6

Bent over barbell row:
60kg x 10
60kg x 10
60kg x 8
60kg x 8

Lat Pull down grip (medium neutral grip):
Level 5 x 12
Level 6 x 10
Level 7 x 8
Level 8 x 5

Tricep Pulldown Rope grip:
60kg x 15
70kg x 12
80kg x 10
90kg x 7
100kg x 5
60kg x 8
60kg x 8
60kg x 8

Abs:
2 rounds of:
Sit ups (5kg ball) x 20
Side sit ups x 10 (each side)
Leg raises pull up bar x 10
Plank x 60 sec
Side plank x 60 sec (each side)

slicus ricus

Chest + Biceps:

For some reason I was knackered this evening, the power just wasn't there on the bench.

Bench Press:
70kg x 10
80kg x 5
85kg x 3
90kg x 2
90kg x 1
70kg x 6
70kg x 6
70kg x 6

Dumbbell Press:
30kg x 6
30kg x 6
30kg x 5
20kg x 10

Incline Press (Narrow grip):
50kg x 6
50kg x 6
50kg x 6
55kg x 6

Cable Flys
50kg x 12
60kg x 10
70kg x 6
50kg x 10

Chin ups:
Bw x 8
Bw x 6
Bw x 4

Bcurl
15kg x 12
17.5kg x 10
20kg x 5
10kg x 10

Decline Bench + EZ bar bicep curls (super set):
25kg x 10 - BC
60kg x 10 - DB
25kg x 12 - BC
60kg x 8 - DB
25kg x 12 - BC
60kg x 7- DB

Row:
- 3 mins: 677m
- 3 mins: 658m

slicus ricus

Legs:

Squats:
60kg x 10
70kg x 8
80kg x 6
90kg x 4
100kg x 3
70kg x 7
80kg x 5
80kg x 5

Leg press (total weight):
100kg x 10
150kg x 8
150kg x 7
170kg x 6
170kg x 5

Leg extensions:
Single Leg - 15kg x 12
Both legs - 35kg x 12
Single Leg - 17.5kg x 12
Both legs - 37.5kg x 12
Single Leg - 20kg x 10
Both legs - 40kg x 10
Single Leg - 22.5kg x 10
Both legs - 42.5kg x 10

Seated Calf Raises (total weight):
50kg x 10
50kg x 10
50kg x 10
60kg x 8

Abs:
2 rounds of:
Sit ups (6kg ball) x 20
Side sit ups x 10 (each side)
Leg raises pull up bar x 10
Plank x 60 sec
Side plank x 60 sec (each side)

slicus ricus

Shoulders + Traps:

Forgot to post this after doing this session last night. Went out for pints on Thirsday night with a former colleague (rare enough that I drink these days) and it's fair to say that it had a very negative effect on my training. Drink is bad, mmk!!

Overhead Press (Oly Bar):
50kg x 7
50kg x 7
55kg x 4
50kg x 5
50kg x 4
50kg x 3
40kg x 7
40kg x 7

Lateral Raises/Bent over raises (Superset):
SP - 20kg x 5
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 22.5kg x 4
LR - 10kg x 7
BR - 10kg x 7

Shrugs (Dumbbell):
35kg x 15
37.5kg x 12
40kg x 10
45kg x 7

Upward Row:
30kg x 10
30kg x 10
35kg x 10

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 12
70kg x 12
80kg x 10

Side plank cable rows + Face Pulls (Super set):
3 sets of:
SPCR 40kg x 12
FP 40kg x 12

Rowing machine:
3mins: 670m (38 cals)
3mins: 680m (41 cals)
3mins: 642m (37 cals)

slicus ricus

Back + Triceps:

Deadlift:
110kg x 10
120kg x 8
140kg x 4
150kg x 3
160kg x 2
100kg x 7
100kg x 7
100kg x 7

The 160kg is a pb, definitely helped by the fact that today is carb loading day.

Pull ups + Dips (Superset):
Pu x 6
Dip x 12
Pu x 6
Dip + 10kg x 10
Pu x 6
Dip + 15kg x 10
Pu x 5
Dip + 20kg x 7

Bent over barbell row:
60kg x 10
60kg x 10
60kg x 8

Lat Pull down grip (medium neutral grip):
Level 5 x 12
Level 6 x 10
Level 7 x 8
Level 8 x 4

Tricep Pulldown Rope grip:
60kg x 15
70kg x 12
80kg x 10
90kg x 8
60kg x 8
60kg x 8
60kg x 8

slicus ricus

Chest + Biceps:

Bench Press:
70kg x 10
80kg x 6
85kg x 4
90kg x 2
90kg x 2
70kg x 6
70kg x 6
70kg x 6

Dumbbell Press:
30kg x 6
30kg x 5
30kg x 5
20kg x 10

Cable Flys
50kg x 12
60kg x 10
70kg x 8
80kg x 5
40kg x 10

Incline Press (Narrow grip):
50kg x 6
50kg x 5
50kg x 5
55kg x 5

Bcurl
12.5kg x 15
15kg x 12
15kg x 10
17.5kg x 7
10kg x 12 (single arm, no twist)
10kg x 12 (single arm, no twist)

Decline Bench + EZ bar bicep curls (super set):
60kg x 8 - DB
25kg x 12 - BC
60kg x 8 - DB
25kg x 12 - BC
60kg x 8 - DB
25kg x 12 - BC

Evening - run of 4.65km. Was feeling pretty drained but still wanted to get a run in + felt I should. Decided not to do the usual 6km distance and slowed the pace down a bit. The pace got slowed down further when I had to stop due to a line of deer crossing the road in the park!! Didn't want to get too close!

slicus ricus

Legs:

Squats:
60kg x 10
70kg x 8
80kg x 7
90kg x 5
100kg x 3
105kg x 2
80kg x 7
80kg x 6

105kg is a new pb, legs are really coming along in terms of strength and stability. Looking forward to the cut being over. Will be interesting to see how the lifts go when I'm bulking!

Leg press (total weight):
150kg x 10
150kg x 8
170kg x 6
170kg x 5
180kg x 4

Leg extensions:
Single Leg - 15kg x 12
Both legs - 35kg x 12
Single Leg - 17.5kg x 12
Both legs - 37.5kg x 12
Single Leg - 20kg x 10
Both legs - 40kg x 10
Single Leg - 22.5kg x 8
Both legs - 42.5kg x 8

Seated Calf Raises (total weight):
50kg x 10
60kg x 8
60kg x 8
50kg x 10

Abs:
2 rounds of:
Sit ups (6kg ball) x 20
Side sit ups x 12 (each side)
Leg raises pull up bar x 10
Plank x 80 sec
Side plank x 60 sec (each side)

slicus ricus

Shoulders + Traps:

Overhead Press (Olympic Bar):
50kg x 7
50kg x 7
55kg x 5
60kg x 1
57.5kg x 3
50kg x 5
50kg x 5
40kg x 7

Dumbbell Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 7
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 22.5kg x 5
LR - 10kg x 8
BR - 10kg x 8

Shrugs (Dumbbell):
35kg x 15
37.5kg x 12
40kg x 10
45kg x 8

Upward Row:
30kg x 10
30kg x 10
30kg x 10

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 12
70kg x 12
80kg x 10

Side plank cable rows + Face Pulls (Super set):
4 sets of:
SPCR 40kg x 12
FP 40kg x 12

Rowing machine:
3mins: 705m (44 cals)
3mins: 657m (38 cals)
3mins: 635m (36 cals)

slicus ricus

Back + Triceps:

Was feeling lower on energy than usual this evening so I decided to start off with pull ups and not go as heavy as normal on deadlifts. By the end of the session, I was absolutely exhausted- just no energy at all. Rest day tomorrow is badly needed from a physical standpoint (not so much from a psychological standpoint, will probably feel like I ought to be in the gym!).

Pull ups:
Bw x 7
Bw x 7
Bw x 7
Bw x 5
Bw x 5

Deadlift:
100kg x 8
100kg x 8
100kg x 8
100kg x 8
100kg x 8
100kg x 8
100kg x 8
100kg x 8

Dips:
Bw x 15
Bw+10kg x 12
Bw+15kg x 10
Bw+20kg x 8

Bent over 2 arm long bar row (Bar +):
40kg x 10
50kg x 10
60kg x 6
50kg x 10
40kg x 12

Lat Pull down grip (medium neutral grip):
Level 5 x 12
Level 6 x 10
Level 7 x 8
Level 8 x 5

Tricep Pulldown Rope grip (straight bar):
60kg x 15
70kg x 12
80kg x 12
90kg x 12
100kg x 10
110kg x 8
120kg x 6

Abs:
2 rounds of:
Cobras x 10
Sit ups (6kg ball) x 15
Side sit ups (crossed legs + arms) x 15 (each side)
Leg raises pull up bar x 10
Plank x 60 sec
Side plank x 30 sec (each side)

slicus ricus

Chest + Biceps:

Bench Press:
60kg x 10
70kg x 10
80kg x 4
85kg x 2
90kg x 2
70kg x 6
70kg x 5
70kg x 4

Dumbbell Press:
30kg x 6
30kg x 6
30kg x 6
20kg x 12

Cable Flys
50kg x 12
60kg x 10
70kg x 8
80kg x 5
40kg x 15

Incline Press (Narrow grip):
50kg x 8
55kg x 7
60kg x 5
60kg x 4

Chin ups:
Bw x 8
Bw x 8
Bw x 5

Bcurl
12.5kg x 12
15kg x 10
17.5kg x 6
20kg x 4
10kg x 12 (single arm, no twist)

Decline Bench + EZ bar bicep curls (super set):
30kg x 10 - BC
60kg x 7 - DB
30kg x 10 - BC
60kg x 7 - DB
30kg x 10 - BC
60kg x 7 - DB

Incline walk treadmill (calorie burner) - approx 10 mins

slicus ricus

Legs:

Ended up doing a fairly sh*tty, light leg session today. Feeling a bit wrecked at the moment (I assume it's the effect of the cut) and also my knees were a bit sore/ sensitive today. Ended up ditching the squats and went pretty light on the leg press. Still, it's better than no work out at all!

Leg press (total weight):
100kg x 10
150kg x 8
150kg x 5
100kg x 10

Leg extensions:
37.5kg x 12
40kg x 12
42.5kg x 10
45kg x 8
47.5kg x 6

Leg Curls/ Calf raises (superset):
LC - Level 4 x 10
CR - 50kg x 10
LC - Level 5 x 10
CR - 60kg x 10
LC- Level 6 x 7
CR - 60kg x 8

Heading to UFC 204 in Manchester tonight which will be a great bit of craic and a welcome distraction.

slicus ricus

Shoulders + Traps:

Overhead Press (Oly Bar):
50kg x 8
50kg x 7
55kg x 4
55kg x 4
55kg x 3
50kg x 5
50kg x 5
40kg x 10

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 5
LR - 10kg x 7
BR - 10kg x 7

Shrugs (Dumbbell):
35kg x 15
37.5kg x 12
37.5kg x 12
40kg x 10

Upward Row:
30kg x 12
30kg x 12
35kg x 10

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 15
70kg x 12
80kg x 10

Abs (2 rounds):
Crunches: 10kg (plate) x 20
Side crunches: x 15 each side
Hanging leg raises: x 10
Plank: 1 min

slicus ricus

Back + Triceps:

Deadlift:
100kg x 10
120kg x 7
140kg x 5
150kg x 4
160kg x 1
100kg x 8
100kg x 8
100kg x 8

Pull up + Dips (super set):
PU Bw x 6
Dips Bw x 12
Bw x 6
Bw+10kg x 12
Bw x 6
Bw+15kg x 10
Bw x 5
Bw+20kg x 8
Bw x 5

Bent over 2 arm long bar row (Bar +):
40kg x 12
50kg x 10
50kg x 10
60kg x 7
40kg x 12

Lat Pull down grip (medium neutral grip):
Level 5 x 12
Level 6 x 10
Level 7 x 8
Level 8 x 6

Tricep Pulldown Rope grip (rope grip):
60kg x 15
70kg x 12
80kg x 10
90kg x 7
100kg x 5

Single arm tricep exis:
10kg x 15
10kg x 13

Walk uphill: Approx 14 mins (calorie burner)

slicus ricus

Chest + Biceps:

Bench Press:
60kg x 10
70kg x 10
80kg x 6
85kg x 3
90kg x 2
70kg x 7
70kg x 6
70kg x 6

Dumbbell Press:
30kg x 6
30kg x 5
30kg x 5
20kg x 12

Incline Press (Narrow grip):
50kg x 7
55kg x 6
60kg x 5
60kg x 4

Chin ups:
Bw x 8
Bw x 7
Bw x 7

Cable Flys
50kg x 12
60kg x 10
70kg x 7
80kg x 5
40kg x 10

Bcurl
12.5kg x 12
15kg x 10
17.5kg x 7
20kg x 4
10kg x 12 (single arm, no twist)

Decline Bench + EZ bar bicep curls (super set):
30kg x 10 - BC
60kg x 8 - DB
30kg x 10 - BC
60kg x 8 - DB
30kg x 10 - BC
60kg x 6 - DB

Abs (2 rounds):
Crunches: 10kg (plate) x 20
Side crunches: 8kg (kbell) x 15 each side
Hanging leg raises: x 10
Plank: 1 min

Incline walk treadmill (calorie burner) - approx 20 mins

slicus ricus

Legs:

Squats:
60kg x 8
70kg x 6
80kg x 6
90kg x 5
100kg x 2
60kg x 7
60kg x 7
60kg x 6

Leg press (total weight):
150kg x 8
150kg x 8
170kg x 5
180kg x 4

Leg extensions:
40kg x 12
42.5kg x 10
45kg x 10
47.5kg x 8
50kg x 8
52.5kg x 6

Leg Curls/ Calf raises (superset):
LC - Level 4 x 12
CR - 50kg x 12
LC - Level 5 x 12
CR - 60kg x 10
LC- Level 6 x 10
CR - 60kg x 10
LC - Level 7 x 6

Abs (2 rounds):
Crunches: 10kg (plate) x 20
Side crunches: 10kg (plate) x 15 each side
Hanging leg raises: x 10
Serratus cable crunch: 20kg x 15; 2 sets of 50kg x 15
Plank: 1 min
Side plank: 1min (each side)

slicus ricus

Shoulders + Traps:

Overhead Press (Oly Bar):
50kg x 8
55kg x 5
60kg x 3
60kg x 1
50kg x 5
50kg x 5
50kg x 5
40kg x 8

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 7
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 22.5kg x 5
LR - 10kg x 7
BR - 10kg x 7

Shrugs (Dumbbell):
37.5kg x 12
40kg x 10
42.5kg x 10
45kg x 7

Upward Row:
30kg x 12
30kg x 12
35kg x 10

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 15
80kg x 12
90kg x 7

Side plank cable rows + Face Pulls (Super set):
4 sets of:
SPCR 50kg x 10
FP 50kg x 10

Incline walk treadmill (calorie burner) - approx 14 mins

slicus ricus

Back + Triceps:

Pull up + Dips (super set):
PU Bw x 8
Dips Bw x 12
Bw x 7
Bw+10kg x 10
Bw x 6
Bw+15kg x 10
Bw x 6
Bw+20kg x 8
Bw + 5kg x 4

Bent over row (Olympic Bar):
60kg x 10
70kg x 10
80kg x 7

Bent over 2 arm long bar row (Bar +):
40kg x 12
50kg x 12
60kg x 10
65kg x 7
40kg x 12

Deadlift:
110kg x 10
110kg x 8
110kg x 8
110kg x 7

Lat Pull down grip (medium neutral grip):
Level 6 x 10
Level 7 x 10
Level 8 x 6
Level 9 x 4

Tricep Pulldown Rope grip (straight grip bar):
70kg x 15
80kg x 15
90kg x 12
100kg x 10
110kg x 10
120kg x 8
130kg x 7

Single arm tricep exis:
10kg x 10
10kg x 10
12.5kg x 8

slicus ricus

Chest + Biceps:

For some unknown reason, I had load of energy tonight. Just out of nowhere during a cut. I'm thinking it must be a result of 3 great nights sleep. Either way, I certainly wasn't complaining and put it to good use.

Bench Press:
70kg x 10
80kg x 6
85kg x 4
90kg x 3
95kg x 1
70kg x 7
70kg x 7
70kg x 7

The 90kg x 3 and the 95kg x 1 are new PRs. Happy enough with those!

Dumbbell Press:
30kg x 6
30kg x 6
32.5kg x 4
20kg x 8

Incline Press (Narrow grip):
50kg x 6
60kg x 4
60kg x 5
40kg x10

Cable Flys
50kg x 12
60kg x 10
70kg x 8
80kg x 4
40kg x 12

Chin ups:
Bw x 8
Bw x 8
Bw x 5

Bcurl
12.5kg x 12
15kg x 10
17.5kg x 7
20kg x 5
10kg x 12 (single arm, no twist)

Decline Bench + EZ bar bicep curls (super set):
60kg x 8 - DB
30kg x 10 - BC
60kg x 7 - DB
30kg x 10 - BC
60kg x 6 - DB
30kg x 10 - BC

Abs (1 round):
Crunches: 10kg (plate) x 20
Side crunches: 10kg (plate) x 15 each side
Hanging leg raises: x 10
Plank: + 10kg 45 secs

slicus ricus

Legs:

Squats:
60kg x 8
70kg x 7
80kg x 7
90kg x 4
60kg x 7
60kg x 7
60kg x 7
60kg x 7

Leg press (total weight):
150kg x 8
150kg x 8
170kg x 6
180kg x 3

Leg extensions:
40kg x 12
42.5kg x 10
45kg x 10
47.5kg x 10
50kg x 10
52.5kg x 8
55kg x 6

Leg Curls/ Calf raises (superset):
CR - 50kg x 12
LC - Level 5 x 12
CR - 60kg x 10
LC- Level 6 x 10
CR - 60kg x 7
LC - Level 7 x 6

Uphill walk 12 mins (1km) - calorie burner.

slicus ricus

Shoulders + Traps:

Overhead Press (Oly Bar):
50kg x 8
55kg x 5
60kg x 3
60kg x 3
55kg x 5
50kg x 6
50kg x 5
40kg x 8

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 22.5kg x 5
LR - 10kg x 8
BR - 10kg x 8

Shrugs (Dumbbell):
37.5kg x 15
40kg x 12
42.5kg x 10
45kg x 8

Upward Row:
30kg x 10
30kg x 10
35kg x 10

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 15
80kg x 12
100kg x 7

Side plank cable rows + Face Pulls (Super set):
4 sets of:
SPCR 50kg x 10
FP 50kg x 10

Abs (2 rounds):
Crunches: 10kg (plate) x 20
Side crunches: 10kg (plate) x 12 each side
Hanging leg raises: x 10
Plank: Bw + 10kg: 45 sec

Incline walk treadmill (calorie burner) - approx 15 mins

slicus ricus

Back + Triceps:

Pull up + Dips (super set):
PU Bw x 8
Dips Bw x 12
Bw x 6
Bw+10kg x 12
Bw+5kg x 6
Bw+15kg x 10
Bw+5kg x 5
Bw+20kg x 8
Bw + 5kg x 4

Bent over row (Olympic Bar):
60kg x 10
70kg x 10
80kg x 7

Bent over 2 arm long bar row (Bar +):
40kg x 15
50kg x 12
60kg x 10
65kg x 7
70kg x 5
40kg x 15

Deadlift:
110kg x 8
110kg x 8
110kg x 8
110kg x 8
110kg x 8

Lat Pull down grip (medium neutral grip):
Level 6 x 12
Level 7 x 10
Level 8 x 7
Level 9 x 4

Tricep Pulldown Rope grip (rope grip):
70kg x 15
80kg x 12
90kg x 12
100kg x 8
110kg x 5
70kg x 15

Single arm tricep exis:
10kg x 15
12.5kg x 12
15kg x 7

10min uphill walk/run (1.1km, calorie burner)

slicus ricus

Chest + Biceps:

This was a pretty tough session today, really felt a lack of power during this one. Got the body fat % tested last night and it came in at 10%. Can only put today's lack of power down to the effects of cutting. Also, have noticed Saturday sessions being tough, maybe it's because it's less than 24 hours since last night's session. Anyway, session done, not the best but good enough!

Bench Press:
70kg x 10
80kg x 5
90kg x 2
70kg x 7
70kg x 6
70kg x 6
70kg x 5
70kg x 4

Dumbbell Press:
30kg x 6
30kg x 6
32.5kg x 5
20kg x 10

Incline Press (Narrow grip):
50kg x 6
60kg x 6
60kg x 6
40kg x10

Cable Flys
50kg x 12
60kg x 10
70kg x 6
70kg x 6
40kg x 10

Chin ups:
Bw x 8
Bw x 6
Bw x 5

Bcurl
12.5kg x 12
15kg x 10
17.5kg x 7
20kg x 5
10kg x 12 (single arm, no twist)

Decline Bench + EZ bar bicep curls (super set):
60kg x 7 - DB
30kg x 10 - BC
60kg x 7 - DB
30kg x 10 - BC
60kg x 7 - DB
30kg x 10 - BC

Oisin45

Fed upnow this is suppose to be a thread about chiropractors! Here is my story.

I recommend a pshycal therapist that who has a holistic approach. My problems were pain while sitting. It felt as if I was sitting on a blister, than I got sciatica pain in the hip going down the leg. Two trips to the physio sorted this out temporarely. When the problems continued for weeks I seeked help with a chiropractor. It was the S I joint and it needed to be manipulated. Up until this time I didn't have pain in my lower back. From then on I had. In the area where the left S I joint is. This became my worst nightmare. But I believed I was doing the right thing. I'm just a woman not a doctor and I can;t see behind my back. It made the sitting better slowly.
Months after my last appointment I still had pain and the Joint kept popping out. I could do nothing but to keep upright and live a very restricted life. I had many sleepless nights, shared many tears out of desparation and fear I would never get better.
In the mean time I was seeing a sport's physio. He told me THIS BONE CRACKING is USELESS. I knew there should have been done more with my muscles, but I simply couldn't afford a proper deep tissue massage and the chiropractor. This man helped me a lot.
When a female therapist opened her door I went to see her. With the help of the internet I had discovered the muscles all around the belt area, back and legs needed to be addressed. Included the the one near the private area. She is doing a great job. The S I joints are kept in place by muscles and ligaments. After 3 sessions she confirmed my left LEG IS SHORTER than the right. My hips and pelvis are level. There is a differance of 9mm. THE CHIRO NEVER TOLD ME. I live in Kilkenny and this was the clinic on the Waterford road. In an email she claimed there was no need to tell me. No because than my pelvis would tilt until kingdom comes or I'd commit suicide.

slicus ricus

Oisin45 wrote: »

Fed upnow this is suppose to be a thread about chiropractors! Here is my story.

I recommend a pshycal therapist that who has a holistic approach. My problems were pain while sitting. It felt as if I was sitting on a blister, than I got sciatica pain in the hip going down the leg. Two trips to the physio sorted this out temporarely. When the problems continued for weeks I seeked help with a chiropractor. It was the S I joint and it needed to be manipulated. Up until this time I didn't have pain in my lower back. From then on I had. In the area where the left S I joint is. This became my worst nightmare. But I believed I was doing the right thing. I'm just a woman not a doctor and I can;t see behind my back. It made the sitting better slowly.
Months after my last appointment I still had pain and the Joint kept popping out. I could do nothing but to keep upright and live a very restricted life. I had many sleepless nights, shared many tears out of desparation and fear I would never get better.
In the mean time I was seeing a sport's physio. He told me THIS BONE CRACKING is USELESS. I knew there should have been done more with my muscles, but I simply couldn't afford a proper deep tissue massage and the chiropractor. This man helped me a lot.
When a female therapist opened her door I went to see her. With the help of the internet I had discovered the muscles all around the belt area, back and legs needed to be addressed. Included the the one near the private area. She is doing a great job. The S I joints are kept in place by muscles and ligaments. After 3 sessions she confirmed my left LEG IS SHORTER than the right. My hips and pelvis are level. There is a differance of 9mm. THE CHIRO NEVER TOLD ME. I live in Kilkenny and this was the clinic on the Waterford road. In an email she claimed there was no need to tell me. No because than my pelvis would tilt until kingdom comes or I'd commit suicide.

While you have my full sympathy for what you've been through, I am not sure what this has to do with my training log?? Are you sure you posted this in the right thread?? I know I mentioned in one post that I go to a chiropractor and find it helpful for my posture but any posture issues I would have are from sitting at a desk all day and are not serious issues. I find lifting extremely helpful for maintaining good posture too obviously.

slicus ricus

Shoulders + Traps:

In a gym in the US this evening so have converted all of the lb weights into kg, hence all the odd numbers. Has been a fe days since I have lifted so it felt good to get a session in. Have been doing low intensity cardio in the mornings here as well; mainly walking uphill on the treadmill with a short job thrown in in the middle.

Overhead Press (Oly Bar):
51.6kg x 7
56.1kg x 5
60.7kg x 3
51.6kg x 5
51.6kg x 5
51.6kg x 5
42.6kg x 8
42.6kg x 8

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20.3kg x 6
LR - 6.7kg x 10
BR - 6.7kg x 10
SP - 20.3kg x 6
LR - 9kg x 10
BR - 9kg x 10
SP - 22.6kg x 5
LR - 9kg x 10
BR - 9kg x 10
SP - 22.6kg x 4
LR - 9kg x 10
BR - 9kg x 10

Shrugs (Dumbbell):
36.2kg x 15
40.7kg x 12
43kg x 10
45.2kg x 8

Upward Row:
31.6kg x 10
31.6kg x 10
31.6kg x 10

Shrugs (Olympic Bar):
Front + behind sets of:
60.7kg x 15
83.3kg x 12
105.9kg x 6