Looks complicated
it's easy - 4 exercises per workout... data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
I'd forget what week I was on data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7 that's why 5x5 has lasted so long for me, it's all there on my phone, what exercise is next and what weight I need data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
I do need something new though, so will look at this next time I'm in the gym
This is my issue, I need it down it simple and clear. My missus has done my first two days and printed them off but I've still then had to put it all into an app so it's easier for me to follow.
Weight lifting makes me dumb.. Then thankfully I go back to "normal" once the adrenalin subsides!
Week 1 session 1 (upper body)
FitNotes Workout - Saturday 16th April 2016
Warm Up
** Rowing Machine **
- 05:00
Cardio
** Elliptical Trainer **
- 20:00
** Flat Barbell Bench Press **
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps
Superset with:
** Press Up's **
- 6 reps
- 6 reps
- 6 reps
** Cable Curl **
- 30.0 kgs x 6 reps
- 35.0 kgs x 6 reps
- 35.0 kgs x 6 reps
Superset with:
** Cable Overhead Triceps Extension **
- 30.0 kgs x 6 reps
- 35.0 kgs x 6 reps
- 35.0 kgs x 6 reps
** Overhead Press **
- 35.0 kgs x 6 reps
- 35.0 kgs x 6 reps
- 35.0 kgs x 6 reps
Tri-sets with:
** Lateral Dumbbell Raise **
- 10.0 kgs x 6 reps
- 2.5 kgs x 6 reps
- 2.5 kgs x 6 reps
Tru-sets with:
** Front Dumbbell Raise **
- 10.0 kgs x 6 reps
- 2.5 kgs x 6 reps
- 2.5 kgs x 6 reps
Gym was busy by now but couldn't get the dumbbells I wanted (7.5kg, maybe 5s)
** Lat Pulldown **
- 50.0 kgs x 12 reps
- 55.0 kgs x 10 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
** Plank **
- 1 minute
60s res
- 1 minute
60s rest
- 1 minute
It was a nice workout, not completely exhausting, but I'm aware I've had a good session. Lat pull downs were a bit heavy, but managed to get it done. Could've done with being 5kg lighter maybe..
I did your session earlier, not bad! Kept the weights pretty much the same as you, slightly higher ohp, but lower tricep extension (never done them like the before, was quite tricky)
Bloody starving when I got home!data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
Must be hide the dumb bell week, as I had to use use 9kg, until I found 1 x 6kg so just did alternate arms, 9 was way to heavy
It's not bad is it. On the 5x5 system I was up to just over 50kg on the OHP but it felt good to lower the weight and do Tri-sets.
I used my next 5x5 weight for the OHP and probably should have lowered it a few Kgs, as my back felt like it was going to snap!
Lol, that's probably a clue! 67% of your 1 rep Max for hypertrophy to start with...
Today's workout..
FitNotes Workout - Monday 18th April 2016
Wk1 session 2 - Lower Body
** Running (Treadmill) **
- 05:00
** Elliptical Trainer **
- 20:00
** Deadlift ** (Deadlift Superset)
- 75.0 kgs x 6 reps
- 75.0 kgs x 6 reps
- 75.0 kgs x 6 reps
** Good Morning ** (Deadlift Superset)
- 75.0 kgs x 6 reps
- 75.0 kgs x 6 reps
- 75.0 kgs x 6 reps
** Barbell Squat ** (Squat Superset)
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps
** Leg Extension Machine ** (Squat Superset)
- 40.0 kgs x 6 reps
- 40.0 kgs x 6 reps
- 40.0 kgs x 6 reps
** Hip Adductor ** (Hip Superset)
- 55.0 kgs x 6 reps
- 65.0 kgs x 6 reps
- 65.0 kgs x 6 reps
** Hip Abductor ** (Hip Superset)
- 55.0 kgs x 6 reps
- 65.0 kgs x 6 reps
- 65.0 kgs x 6 reps
** Back Extension ** (Glutes and Hamstrings) 60s rest interval
- 6 reps
- 6 reps
- 6 reps
** Plank ** 60s rest interval
- 1 min
- 1 min
- 1 min