[Khanage]

Working this entire weekend (12 hours a day!) in a gym, so just been doing like a 30m sesh each day.

Today:

Crossfit - Grace (30x clean and press with 60kg): 4min 30s
HIIT - Treadmill (19kph, 30s on and 30s off): 15min

[Khanage]

Tried to do a workout today, but my abs are KILLING from friday, been in pain all day!

I ran for like 10mins but then gave up, best to have a day off, carb up tonight, big sleep, and get back to it tomorrow.

[Khanage]

CHEST/ARMS
Bench (3x5 + Drop) 105 x 3,3,3. 60 x 12
Incline (2x15-20) 24 x 18,15
Dips (3x8-10) 10 x 8,8,8
Pushdowns (3x15-20) 28 x 15,15,15
DB Curls (3x8-10) 14 x 10,10,10
EZ Curls (3x15-20) 22.5 x 15,15,15

Abs are somehow still destroyed from fridays session! I think its because i did an exercise which involved hyperextension and theyve never really been stretched like that!

Oh well, back on it tmoz.

[Khanage]

Forgot to update here:

Tues was legs, nothing of note except squatted 137.5 x 3x3.
Weds was back/shoulders, new deadlift PB of 240kg x 1, terrible form but who cares aslong as you get it up!

Had the rest of the week off drinking and eating ****, suffering now!! Back on it tomorrow.

[SMed]

Nice pull!

[Khanage]

(Original post by SMed)
Nice pull!

Thanks mate!

------------------------------

Last 2 days:

CHEST/ARMS
Bench (3x5) 105 x 3,3,3
Incline (2x15-20) 26 x 20,15
Dips (3x8-10) +12 x 8,8,8
Pushdowns (3x15-20) 31.25 x 15,15,15
DB Curls (3x8-10) 16 x 8,8,8
EZ Curls (3x15-20) 25 x 12,12,12
GHD Abs: 4x12
HIIT (30s on, 30s off) 20kph x 12m

LEGS
Squat (3x5) 140 x 3,3,3
Leg Press (2x15-20) 150 x 8,8
RDL (3x8-10) Leg Curl x 5 sets
Calf Raises (3x15-20) 80 x 12,12,12

------------------------------

Bit of a **** legs session today... got in and out within 40min.

Cardio + abs tomorrow.

[Khanage]

Grace (30 C+P with 60kg) = 4.03
Treadmill: 100 cals
Bike: 100 cals
Leg Raises: 3x10
Woodchops: 3x10

-------------

Low on motivation again yesterday.. think its cos im ill as ****! Gonna train through it and do 2x 45min blasts today and tmoz, then rest up this weekend.

[Khanage]

Back/Shoulders:

Seated Row: 60 x 12,12,10,10
Chins: BW x 8,8,8
Lat Pulldown: 90 x 10,10,10
Press: 60 x 8, 65 x 3,3
Side Raises: 12 x 15,15,15
Bradford Press: 30 x 8, 35 x 6,6
Shrugs: 40 x 10,10,10
Hanging Knee Raises: BW x 8,8,8,

Extras:

Clean: 80 x 3, 90 x 3, 95 x 3, 100 x 1, 105 x F,F.
Front Squat: 80 x 5, 90 x 5, 100 x 3
Incline CGBP: 60 x 8,8,8
Various curlz

------------------------------------

2 decent sessions... if im honest i'm just glad the week is over, feel pretty ill so gone home home to rest up. Will hit it hard again from monday!

[Khanage]

Been forgetting to log this week, already trained 3 times, here's what counts:

Bench: 107.5 x 3
Squat: 142.5 x 3
Press: 60 x 5,4

[Slumpy]

This week I have almost squatted what you benched, almost deadlifted what you squatted, and just beat your press with my bench. Good stuff

[Khanage]

(Original post by Slumpy)
This week I have almost squatted what you benched, almost deadlifted what you squatted, and just beat your press with my bench. Good stuff

Haha, good to know bro! Keep it up, your numbers will be up there soon enough

Whats your weight/height/training like?

-------------------------------

Yesterday I did a bit of an extras sesh:

Clean: up to 95 x 3,2,2
CGBP: up to 80 x 8,8
Calf raises x 4 sets
Cable curls x 4 sets

Gonna go a quick cardio/abs session v soon then on it tonight!

[Slumpy]

(Original post by Khanage)
Haha, good to know bro! Keep it up, your numbers will be up there soon enough

Whats your weight/height/training like?

-------------------------------

Weight is probably around 85kg(don't have scales, so haven't weighed myself since April)/5'10-11/pretty lame. Through uni I ran SS a few times, but since terms were only 8 weeks and I didn't have a gym at home, didn't really get much going in the gaps. Currently just been doing SS essentially again for the last few months since I got a job. Not too bad just yet, but I'm trying to play hockey/rugby 7s a bit, so that's gonna get in the way I think!

[Khanage]

(Original post by Slumpy)
Weight is probably around 85kg(don't have scales, so haven't weighed myself since April)/5'10-11/pretty lame. Through uni I ran SS a few times, but since terms were only 8 weeks and I didn't have a gym at home, didn't really get much going in the gaps. Currently just been doing SS essentially again for the last few months since I got a job. Not too bad just yet, but I'm trying to play hockey/rugby 7s a bit, so that's gonna get in the way I think!

Nice! Will probably do you good doing sport aswell, will keep you lean aswell as strong. Keep up the good work!

-----------------------

Today = cardio + abs:

Treadmill HIIT: 20kph 30s on, 30s off x 10m
Crosstrainer: 100 cals
Bike: 100 cals

LPD Abs: 4x12
Leg Raises: 4x15

[Slumpy]

(Original post by Khanage)
Nice! Will probably do you good doing sport aswell, will keep you lean aswell as strong. Keep up the good work!

-

Always been one for the sport more than anything else tbh, but moving away from home/uni makes it slightly harder to find clubs!

[Khanage]

Deadlift videos from 2 weeks ago:

220 x 1
http://www.youtube.com/watch?v=a_HdzRMQW4A

230 x 1
http://www.youtube.com/watch?v=SmmKSMRoAYk

240 x 1 (PB)
http://www.youtube.com/watch?v=S3_kUKF6th4

Very aware of my terrible back position in the final video, so dont worry! I suppose its always gonna happen when your at your 1 rep max.

[Illidan_Stormrage]

well done

[Michael XYZ]

Try pulling the slack out of the bar before starting the lift.

Good job though.

[Khanage]

This weeks notable achievements:

Bench: 110 x 3
Squat: 145 x 2
Deadlift: 230 x 1

[Khanage]

**** has god hectic atm with my mates finishing uni. Still been training but also out on the lash a lot!

Notable lifts:

Bench: 90 x 3x5 (After a 2 day bender weekend, horrific strength loss lol)
Squat: 140 x 3, 147.5 x 1 (Very happy with this)

Will do another session + cardio this weekend, then hopefully back to proper logging from next week.

[Khanage]

Same as my last post lol!

Diet has been up and down, but training actually ok.

Bench:100 x 6,4
Press: 60 x 3x5.

Squats still to come.

Then i ACTUALLY REALLY DEFINITELY will be properly logging from next week. Pinky swear it.