Leg press: 195 x 25, 20, 20, 20, 20
Leg press tabata 105kgs made it through 7 rounds
Eliptical: level 12, 10 mins
Bike: level 13-15, 10 mins
Bench press: 127 x 5, 5, 4
Assisted chins: 9, 7, 7, 7
Seated OHP: 100 x 2 x 2 + 92 x 3, 2, 1
Row: 115 x 4 x 5
Really pleased to finally be pressing 100kgs for reps…good work-out.
Also, a few new fitness related goals:
Leg press 105 x 100 (current best: 60 reps)
KB swing 20kgs x 100 (currently untested…will try tomorrow)
Squats: 62 x 5 x 5
Leg extensions: 115 x 4 x 10-12
Leg curls: 85 x 4 x 10
Leg press: 155 x 3 x 25
KB swings: 20 x 20 + 8 x 20 + 4 x 20
Eliptical, level 12, 10 mins
Static, level 13, 10 mins
Yes! After 18 months I’m finally doing squats again…no knee pain…BOOSH!!! 
Also, short-term goal update:
OHP 250lbs (113kgs) before the year is out.
Seated OHP: 107 x FAIL + 102 x 4 x 1
Assisted chins: 11, 8, 8, 8
Bench press: 92 x 25…huge rep PR!..previous best was about 18
Rows: 115 x 4, 4, 4, 3
Leg press: 195 x 30 FIRST GOAL ACHIEVED! + 195 x 4 x 25
Leg curls: 85-95 x 4 x 12-8
Leg press tabata, 105…did six rounds
Eliptical, level 12, 10 mins
Bike, level 14-15, 10 mins
_New goals: _
Leg extensions: 145 x 20
Leg curls: 145 x 20
Assisted chins: 12, 9, 8, 7
Easy angle push ups: 4 x 15
Rows: 115 x 5, 5, 5, 4
10kg squat thrusters: 4 x 15
Leg press: 195 x 2 x 30
Leg extensions: 125 x 4 x 12
Leg curls: 95 x 4 x 10
Leg press: 105 x 75 + drop-set: 55 x 40
Eliptical, level 13, 10 mins
Bike, level 14-15, 10 mins
Bench press: 128 x 8, 4, 3
Assisted chins (using a smaller band now): 4, 4, 3, 3.5
Seated OHP: 103 x 1, 1, FAIL
Row: 115 x 6, 6, 4
Started supplementing with phospatiditic acid, had a good work-out, but too soon to say whether I can attribute that to pa…only time will tell.
Squat: 72 x 5 x 5
Leg extensions: 115-125 x 5 x 12
Leg curl: 85 x 5 x 10
Leg press: 135 x 3 x 30
KB swing: 20 x 20
Super-set of farmers walk with 30kgs + DB ohp 2kg x 25 x 5 rounds + One farmers walk with empty handles.
Eliptical, level 13, 10 mins
Bike, level 13-14, 10 mins
Bench press: 132 x 6, 2
Assisted chins: 5, 4, 4, 3
Seated OHP: 94.5 x 4, 4, 2
Row: 115 x 7, 6, 4
Leg extensions: 125 x 5 x 12-15 + 65 x 2 x 20
Leg curls: 95 x 5 x 10 + 45 x 2 x 20
Eliptical, level 13, 10 mins
Bike, level 14, 10 mins
DONT TOY DO EM!!!
Sodium gets a bad rep. If you cook your own food that isnt prepackaged you should be adding sodium to your food, especially if you are active.
Also, nothing against Yogurt, I mean he taught Lonestar the ways of the Schwartz, but I think you need some protein and veggies!!! Check with your doctor (always when given information on the web) but the best way to drop that blood pressure would be to cut out all packaged and fast foods.
Basically, unless it was cut off an animal or plant dont eat it. As for the booze stay away from the fruity drinks.
Liquors and water/mineral water is the best route, add lemons and limes and oranges if desired. (not tonic or fruit juices, they usually have the same sugar profile as coke.)
ALSO IN FOR DEM SKWAAATS!!!
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Assisted chins: 6, 5, 4, 4
Easy angle push-ups: 4 x 15
Rows: 115 x 7, 6, 6, 6
10kg squat thrusters 4 x 15
Leg extensions: 75 x 4 x 20
Leg curls: 55 x 4 x 20
Leg press: 155 x 30, 30, 25
Leg press tabata 105…made it to round 4
Eliptical, level 13, 10 mins
Barbell walks: 60+ several laps of gym + 40+ several laps.
Good work-out, high rep leg ext & ham curls + barbell walks (haven’t done these in ages) felt great!
Bench press: 132 x 5, 3, 2
Assisted chins: 7, 5, 5, 4
Seated OHP: 92 x 5, 3
Row: 115 x 8, 6
Decent sesh, pulling strength is now climbing quite rapidly.
Squats: 82 x 5 x 5
Leg extensions: 85 x 4 x 20
Leg curls: 65 x 5 x 20
Leg press: 135 x 3 x 25 + 85 x 80
Eliptical, level 13, 10 mins
Continuous circuit of leg press (55) + chest press (5) + lat pds (5) x 5 rounds.
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Bench press: 133 x 6 + 102 x 17
Assisted chins: 8, 6, 4
Seated OHP: 62 x 15
Row: 115 x 5
YEAA BUUUUUDDDDY!!!
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Leg extensions: 95 x 4 x 20
Leg curls: 75 x 4 x 20
Barbell walk with 40kg…lots of laps…will go heavier next time
Eliptical machine, 10 mins, level 14 - 19 <<<This was like wading through concrete!!!
Full bodyweight chins x 1.5 whoopee! + assisted chins: 4 x 5
Easy angle push ups: 4 x 15
Rows: 120 x 4 x 5
Barbell front raises: 10 x 4 x 15
Ran about a half mile in about four and a bit minutes (first run in ages!).
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