Ripping up mate
Can see why the missus is starting to give you shit
1 Like
Cheers buddy…it is coming slowly.
26 December
Wide Pull Up
3x12
Narrow Grip Lat Pulldown
55kg 3x12
Supinated Bent Over Row
40kg 3x12
Wide Grip Low Cable Row
25kg 3x12
Bench Press
80kg 3x12
Seated Flat Cable Pec Fly
40kg 3x12
Incline Dumbbell Bench Press
28kg 3x12
Upright Incline Dumbbell Fly
6kg 3x12
Low Incline Curl
12kg 2x12
Seated Dumbbell Alternate Curl
12kg 2x12
Triceps Cable Extension
20kg 2x12
Triceps Dips
2x15
1 Like
29 December
Squat
100kg 3x12
Dumbbell Lunge
16kg 3x12
Leg Curl
47.5kg 3x12
Romanian Deadlift
100kg 3x12
EZ Bar Upright Row Wide Grip
17.5kg 2x12
EZ Bar Upright Row Narrow Grip
17.5kg 2x122
Dumbbell Lateral Raise
6kg 2x12
V Sits
3x12
Decline Crunches
3x12
Legs are absolutely fried after that.
31 December
Put in a solid shift for the last work out of 2020
Wide Pull Up
3x12
Narrow Grip Lat Pulldown
55kg 3x12
Supinated Bent Over Row
45kg 3x12
Wide Grip Low Cable Row
30kg 3x12
Bench Press
80kg 3x12
Seated Flat Cable Pec Fly
40kg 3x12
Incline Dumbbell Bench Press
28kg 3x12
Upright Incline Dumbbell Fly
6kg 3x12
Low Incline Curl
12kg 2x12
Seated Dumbbell Alternate Curl
12kg 2x12
Triceps Cable Extension
20kg 2x12
Triceps Dips
2x15
1 January 2021
First gym session of the year logged and it was a tough one. No increases on the last session, but got it done.
Deadlifts
140kg 3x12
Romanian Deadlifts
100kg 3x12
Nordic Hammie Curls
3x12
Rear Foot Elevated Dumbbell Split Squat
10kg 3x12
Leg Extension
45kg 3x12
Wide Grip Barbell Upright Row
15kg 3x12
Close Grip Barbell Upright Row
15kg 3x12
Lateral Raise
6kg 3x12
V Sit
3x12
Decline Crunch
3x12
2 January 2021
Lower part of right lat has been giving me gyp for the past two days. Made pull ups a right pain. Ended up having to break them down into mini sets.
Wide Pull Up
3x12
Narrow Grip Lat Pulldown
55kg 3x12
Supinated Bent Over Row
45kg 3x12
Wide Grip Low Cable Row
30kg 3x12
Bench Press
82.5kg 3x12
Seated Flat Cable Pec Fly
45kg 3x12
Incline Dumbbell Bench Press
28kg 3x12
Upright Incline Dumbbell Fly
6kg 3x12
Low Incline Curl
12kg 2x12
Seated Dumbbell Alternate Curl
12kg 2x12
Triceps Cable Extension
20kg 2x12
Triceps Dips
2x15
5 January
I really need to up my NEAT - steps and general movement have been woefully low the past couple of days.
Squat
100kg 3x12
Dumbbell Lunge
16kg 3x12
Leg Curl
47.5kg 3x12
Romanian Deadlift
100kg 3x12
EZ Bar Upright Row Wide Grip
17.5kg 2x12
EZ Bar Upright Row Narrow Grip
17.5kg 2x122
Dumbbell Lateral Raise
6kg 2x12
V Sits
3x12
Decline Crunches
3x12
6 January
Wide Pull Up
3x12
Narrow Grip Lat Pulldown
57.5kg 3x12
Supinated Bent Over Row
45kg 3x12
Wide Grip Low Cable Row
30kg 3x12
Bench Press
82.5kg 3x12
Seated Flat Cable Pec Fly
45kg 3x12
Incline Dumbbell Bench Press
28kg 3x12
Upright Incline Dumbbell Fly
6kg 3x12
Low Incline Curl
12kg 2x12
Seated Dumbbell Alternate Curl
12kg 2x12
Triceps Cable Extension
20kg 2x12
Triceps Dips
2x15
1 Like
7 January
Bought myself an air dyne so I never again have an excuse for missing HIIT
20 secs on / 10 secs off for 10 minutes
215 calories done (still figuring out the machine - so need a metric for comparison)
8 January
Good birthday so far. Woke up to steak and eggs from my wife. Good little sesh. Now off for a burger lunch.
Deadlifts
140kg 3x12
Romanian Deadlifts
100kg 3x12
Nordic Hammie Curls
3x12
Rear Foot Elevated Dumbbell Split Squat
10kg 3x12
Leg Extension
45kg 3x12
Wide Grip Barbell Upright Row
15kg 3x12
Close Grip Barbell Upright Row
15kg 3x12
Lateral Raise
6kg 3x12
V Sit
3x12
Decline Crunch
3x12
9 January
HIIT
Airdyne
20 on 10 off - 10 mins
10 January
Wide Pull Up
3x12
Narrow Grip Lat Pulldown
57.5kg 3x12
Supinated Bent Over Row
45kg 3x12
Wide Grip Low Cable Row
30kg 3x12
Bench Press
85kg 3x12
Seated Flat Cable Pec Fly
45kg 3x12
Incline Dumbbell Bench Press
28kg 3x12
Upright Incline Dumbbell Fly
6kg 3x12
Low Incline Curl
12kg 2x12
Seated Dumbbell Alternate Curl
12kg 2x12
Triceps Cable Extension
20kg 2x12
Triceps Dips
2x15
HIIT
Airdyne
20 on 10 off for 10 minutes
11 January
HIIT Airdyne
20 on 10 off for 10 minutes
1 Like
12 January
Squat
105kg 3x12
Dumbbell Lunge
16kg 3x12
Leg Curl
47.5kg 3x12
Romanian Deadlift
100kg 3x12
EZ Bar Upright Row Wide Grip
17.5kg 2x12
EZ Bar Upright Row Narrow Grip
17.5kg 2x122
Dumbbell Lateral Raise
6kg 2x12
V Sits
3x12
Decline Crunches
3x12
Week 25 comparison photos. Really struggling to see a difference in where I was 25 weeks ago and where I am today. Trying to do this ‘transformation’ far slower and less aggressively so it is sustainable this time round.
1 Like
13 January
HIIT Airdyne
20 on 10 off for 10 minutes
14 January
10 minutes airdyne HIIT
20 secs on 10 secs off
15 January
Wide Pull Up
3x12
Narrow Grip Lat Pulldown
57.5kg 3x12
Supinated Bent Over Row
45kg 3x12
Wide Grip Low Cable Row
30kg 3x12
Bench Press
85kg 3x12
Seated Flat Cable Pec Fly
45kg 3x12
Incline Dumbbell Bench Press
28kg 3x12
Upright Incline Dumbbell Fly
8kg 3x12
Low Incline Curl
12kg 2x12
Seated Dumbbell Alternate Curl
12kg 2x12
Triceps Cable Extension
20kg 2x12
Triceps Dips
2x15
1 Like
You gonna hit some LISS on that Airdyne