Day 20-26 (Monday-Sunday)..
OK OK, I have been very slack at this blogging business, its all very new to me and I have to make it a daily routine so to all my dedicated followers I apologise..However, I will summarise the weeks events in this one post:
Day 20 (Monday) - Legs & Shoulders
After the weekend of eating a few choc bars, extra carbs and high fat desert I felt I needed to concentrate this week a bit more to the diet. Also what a better way to work all that shit but doing some heavy duty squats.
Squats
Warm up
Bar x 10
40kg x 8
60kg x 6
105kg x 8
Working
110kg x 6
105kg x 8
100kg x 8
Barbell Shoulder Press (Seated)
Warm up
Bar x 10
20kg x 8
40kg x 8
60kg x 8
Working
70kg x 6
60kg x 8
50kg x 7
Stiff Leg Deadlift
50kg x 10
80kg x 8
100kg x 6
After my workout I realised my squat technique was rubbish..not low enough, will focus more on this on the next session, will lower the weight if I have to. Its all about deep squatting!
Bench Press (Barbell)
Warm up
8kg dumbbells x 12
60kg x 8
80kg x 8
110kg x 5
Working set
120kg x 5
100kg x 8
90kg x 8
Incline Bench Press
Working set
90kg x 4
80kg x 6
70kg x 10
Tricep Dips (Weighted)
Body weight x 8
Body weight x 8
Body weight +25kg x 6
Body weight +20kg x 8
Body weight +20kg x 8
Felt very weak during this session, need to get my bench back up to 140kg like the old days.
Warm up
20kg x 8
40kg x 8
60kg x 8
60kg x 8
Working set
120kg x 6
120kg x 6
110kg x 6
100kg x 8
Barbell Shrug
120kg x 8
120kg x 8
Body weight x 10
Body weight +20kg x 5
Body weight +20kg x 5
Body weight +10kg x 7
Really pushed the deads on this session, really concentrating on the technique. Will post the best youtube video out there showing you how to perform the deadlift and squat perfectly - its nothing but science and maths!
Day 25 & 26 - Rest (Weekend)
Had a blast of a weekend, no worry about diet, lots of cheating etc..but u know what, I don't care because I am hitting it super hard this week.
I will now be adding steady 30min cardio on rest days (3-4 times a week). This is a simple up hill walk, bike at a steady pace (able to hold a convo), this is to help the fat burning. So to summarise, 3 x weight training and 3-4 x Cardio.