Cycle to the gym, then:
T-bar row thing
Bit of shoulder stuff/curls. Did a couple of pullups/dips, but my lats didn't fancy the pullups, and my wrists weren't keen on the dips!
3*500m erg, 1 min rest(2:00, 1:57, 1:54)-trying to go semi gently because legs were tired and had a cycle to go.
Bit of a sprint on the treadmill, some abs.
Cycle back to the flat.
Last edited by Slumpy; 11-04-2012 at 22:45.
Some pulldowns, and a bunch of machines(chest press, curls, fly, reverse fly). Then about 10 mins on the treadmill(which again died once I put it up to 10mph)+some abs.
Edit; deadlifts were a bit odd. First set, didn't totally keep good form. Second set was superfast. Third set was also ok, but grip went after the 3rd rep, so I did the last two reps mixed grip.
Squats ok, but my left knee still slightly dodgy. Don't think it helped I was on slightly uneven ground. OHP fairly fine, but shoulders do go quickly! Again in and out in maybe 3/4s an hour, so not much rest time there.
Last edited by Slumpy; 17-04-2012 at 00:41.
Lat pulldowns, reverse flys, flys, curls, DB bench, shoulder raise,. Half mile at 9mph, 3:30 odd. Little bit of abs.
Took slightly longer rest on OHP today, was helpful. Last rep on 4th and 5th sets were hard. Squat was pretty poor I think, folded up a bit. Back was super pumped by deadlifts, which were pretty hard. Need to focus on form more, keep the back straight(I couldn't see, but I'm not certain I did). Also bar still tracking too far from my shins. Otherwise not too bad. Calves were super tight by the time I was gonna do any running, so I just had a short one.
Edit-oh! Also found the log and did a couple of cleans with that. Tough stuff. Contemplated trying to press it, but wasn't gonna happen with my shoulders/legs as fried as they were!
Last edited by Slumpy; 25-04-2012 at 20:29.
T-bar row thing
Bw*5, +28lb*5,5, BW*5
Clean and push press
Bit of curls, reverse flys, chins, lat pulldowns, little bit of abs, and a quick gentle jog. Probably need to get cardio fitness better, but this will rely on me having some food pre-gym I feel.
Squats easy though had slightly more rest than previously because I was working in a bit with some people, bench easy, probably need to get on some shoulder stuff though.
Edit-oh, couple of cleans with the log too. Tried to press it too, but wasn't happening. Think it can't be much over 50kg, but is pretty awkward.
Last edited by Slumpy; 29-04-2012 at 16:42.