STOP......Gorilla Time!

Leg curls: 95 x 15, 12 + 85 x 2 x 15
Leg press: 5 sets

Eliptical, level 15-16, 10 mins
50kg barbell walks, 7 laps + tyre flips (first time I’ve tried these…very humbling!, this could be my new favorite high intensity conditioning tool).

Bench press: 134.5 x 6, & 1
Assisted chins: 4 x 4-5
Seated OHP: 97 x 5 x 2
Row: 125 x 4 x 4

Squats: 87 x 5 x 5
Leg extensions: 105 x 4 x 15
Leg curls: 85 x 4 x 15

Eliptical, level 16, 10 mins
Bike, level 15-16, 10 mins

Bench press: 137 x 5, 3, 3
Assisted chins: 4 x 5
Seated OHP: 99.5 x 5 x 2
Row: 125 x 5, 4, 5, 4

Leg extensions: 105 x 4 x 20-15
Leg curls: 85 x 4 x 20-15
Leg press: 135 x 3 x 30

Eliptical, level 16, 10 mins
25 + 15 tyre flips
Bike, 5 mins

NEW GOAL: 50 tyre flips

Assisted chins: 4 x 5
Easy angle push ups: 4 x 15
Rows: 115 x 5, 4, 4, 4
Front raises: 10 x 4 x 15

Also did a crucifix hold with 5kg plates for approximately 1 minute 8 secs (it’s my gym’s challenge right now), will re-attempt on friday.

Ran about half a mile.

Leg press: 6 sets
Leg curls: 85 x 20-15 + 65 x 20

Eliptical, level 16, 10 mins
Static bike, level 1, tabata!

Bench press: 127 x 9 + 112 x 8
Assisted chins: 4 x 5
Seated OHP: 101 x 5 x 2
Row: 125 x 4 + 105 x 12, 7, 7, 8

Good sesh, OHP is coming along nicely.

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Squats: 92 x 5 x 5
Leg extensions: 105 x 4 x 20-16
Leg curls: 85 x 4 x 20-16

22 + 15 tyre flips
Eliptical, level 16, 10 mins
Bike, level 3, tabata completed.

Bench press: 138 x 5
Assisted chins: 4 x 5
Seated OHP: 102 x 5 x 2
Rows: 125 x 6, 5, 5, 4

Leg extensions: 105 x 4 x 20
Leg curls: 95 x 4 x 15

Eliptical, level 17, 10 mins
Bike tabata, level 5

Row: 135 x 4 x 3
Assisted chins (used thick band this time): 12, 10, 10, 10

0.5 mile run 4:40

NEW GOAL: Run 0.5 miles in under 4 minutes <<This shouldn’t be too tricky, since my previous best 0.5 mile run time was 3:13…though I was about 30lbs lighter at the time.

Leg press: 5 sets + 1 super light weight high rep set
Leg curls: 5 sets

Eliptical, level 17, 10 mins
Bike, level 6: tabata completed! <<This was tough.

Felt really tired today, so just did ohp

Seated OHP: 103 x 5 x 2

Leg press: 5 sets
Leg curls: 85 x 5 x 15

Eliptical, level 17 10 mins
Bike tabata

High volume Pre-christmas work-out number 1!

Bench press: 139.5 x 5 <<Major struggle…but pleased I got this.
Seated OHP: 104.5 (this matches my previous best) x 1, FAIL + 102 x 3 x 1
DB Incline press: 17 x 3 x 25-30
DB OHP: 17 x 3 x 20
Super-set: Resistance band flyes LOTS OF + 17kg db front raises x 15, x 3 rounds.

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HV pre-xmas work-out number 2 (courtesy of some super-bangin-cheesy hardcore music…SORRY NEIGHBOURS!)

Assisted chins: 9 sets…loads of reps
Resistance band rows: 3 x 20
Super-set: Resistance band pull-downs+ rows…oodles of reps
Finisher! 10kg plate pull-overs…50 reps

Last train before Christmas!

Squats: 94.5 x 5 x 5
Leg extensions: 5 sets
Leg curls: 5 sets

Continuous circuit: Leg press 65 x 20 + Chest press 35 x 12 + Lat pull-downs x 12 x 5 rounds.
Bike, level 7, tabata completed.

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Leg extensions: 5 sets
Leg curls: 5 sets

Eliptical, level 18, 10 mins
Bike, level 8 tabata completed

Did pretty much what I did last time (except I went a lil heavier on the leg ext & curls).