How about your rest day? how many rest day in a week?
6 and 23 hours....
Tonight...
31 May 16
A1 Squat (superset 1)
10x20
8x40
5x60
4x80
4x5x100
A2 Stiff leg deadlifts (superset)
4x5x50
B1 Military press
3x12x20
1x10x20
C1 Dips (superset)
5x5x32
C2 Pull-ups (superset)
5x5x32
D1 Kettle bell tabata
12 sets (20 sec on, 10 sec off)
E1 Walk
Fat burn level 6 (various inclines)
10 min
Speed 4.5
I think I made a mistake doing squats at 100kg 2 days after leg day. They were a struggle! I might try 90 next week and try and up the reps as I had planned on doing 8s.
I also intended doing bench press but couldn't get on the bench press bench all night. These will be added next week!
So we are away in Leeds as my missus is on a course.
She is a Personal Trainer at David Lloyd so is on a course at the Leeds branch.
We have been granted access to the gym (the kids and I) so yesterday was swimming for hours and playing in the kids area for hours.
Today though I booked them in for a multi sport class in the morning, now we are having lunch then we have a tennis lesson with a pro coach this afternoon then swimming again for hours.
I hope the coach is patient as neither of us know one end of the tennis bat from the other...
Anyways, while the kids were in the multi-sport club, I managed to squeeze about 45 mins in the gym.
Amazingly well equipped gym, stocked to the rafters with top quality kit and so much that there was no queueing or waiting for anything. And there is even an indoor running track with section for sled running and tyre flipping etc.
So without further ado, here is my workout. 60 seconds between sets and between different exercises..
FitNotes Workout - Wednesday 1st June 2016
** Running (Outdoor) **
- 10:00
** Barbell Squat **
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
** Overhead Press **
- 40.0 kgs x 8 reps
- 50.0 kgs x 6 reps
- 50.0 kgs x 4 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
** Low To High Cable Crossover **
- 8.75 kgs x 10 reps
- 8.75 kgs x 10 reps
- 8.75 kgs x 10 reps
** Flat Barbell Bench Press **
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
I've just recently started doing dumbbell benchpress and love them... found my strength quickly increased with them too... jumped from 30 to 34kg last night data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
I keep meaning to do this. Mind you, so much equipment, so many methods, so little time!
yep haha...tho, we only had a smith machine-so, was limited to that for the bench press... data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
Struggled today, cut short my Lat pulldowns. Also struggled on the overhead press.
I've just not been able to hit the frequency I need so not only am I not making gains but I make actually be losing strength.
FitNotes Workout - Sunday 5th June 2016
** Rowing Machine **
- 05:00
** Flat Barbell Bench Press ** (Chest superset)
- 60.0 kgs x 7 reps
- 60.0 kgs x 7 reps
- 60.0 kgs x 7 reps
** Press Up's ** (Chest superset)
- 7 reps
- 7 reps
- 7 reps
** Cable Curl ** (Bicep/tricep Superset)
- 40.0 kgs x 7 reps
- 45.0 kgs x 7 reps
- 45.0 kgs x 7 reps
- 45.0 kgs x 17 reps
** Rope Push Down ** (Bicep/tricep Superset)
- 40.0 kgs x 7 reps
- 45.0 kgs x 7 reps
- 45.0 kgs x 7 reps
- 45.0 kgs x 20 reps
** Overhead Press ** (Shoulder Tru-Sets)
- 45.0 kgs x 6 reps
- 40.0 kgs x 6 reps [ then ]
- 40.0 kgs x 6 reps
** Lateral Dumbbell Raise ** (Shoulder Tru-Sets)
- 5.0 kgs x 6 reps
- 5.0 kgs x 6 reps
- 5.0 kgs x 6 reps
** Front Dumbbell Raise ** (Shoulder Tru-Sets)
- 5.0 kgs x 6 reps
- 5.0 kgs x 6 reps
- 5.0 kgs x 6 reps
** 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
- 45.0 kgs x 12 reps
** Plank **
- 1 rep
- 1 rep
- 1 rep
** Running (Treadmill) **
- 20:00
In honour of our 11th anniversary, Doris and I went to the gym and I agreed to let her choose the workout.
She's not done deadlifts for about a month and I've not done them for months ago we both did
I was OK with that but it pushed her to her limit but she managed
After my 50 I doubled the weight and did 5. But gutted that I was struggling. Went back for a second set and my lower back twinged a warning shot across the bow and I set it down immediately. She wouldn't let me try again and another pal advised me against it so I stopped there.
Then she had me doing drop sets on bicep curl on the cable machine. Didn't enjoy that as I don't enjoy feeling that I'm going to puke down myself..
That's when I found out that the machine I normally use is in pounds and not kilos so all my numbers for previous supersets of curls and rope pushdowns are out!
After that I knocked out some incline bench dumbbell press...
FitNotes Workout - Tuesday 7th June 2016
** Deadlift **
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 100.0 kgs x 5 reps
** Drop Sets **
- 27.5 kgs x 0 rep
** Incline Dumbbell Bench Press **
- 12.5 kgs x 12 reps
- 12.5 kgs x 12 reps
- 12.5 kgs x 12 reps
The whole weight in lbs and not kgs could be why I've struggled sometimes, maybe some of the machines have different weights