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Old 06-22-2012, 04:37 PM   #31
DanB
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Triceps/ cardio -

cg bench press - (laying he weak base for the coming strength)
50kg x20
60kg x15
1 min rest between following 4 sets. 3 minutes before 5th set.
80kg x5
70kg x5
70kg x5
70kg x5
70kg x10

skullcrushers - barbell (backwards on the flat bench press as gym was dead)
bar(20kg) x20
50kg x10
50kg x8
40kg x17

tricep pushdowns - on cable machine with straight bar attachment - strict form!
11(number on stack) x20
17 x8
17 x6
15 x8 <drop-set> 10 x8
16 x8 <drop-set> 10 x12

seated tricep dip machine -
50kg x20
98.5kg(stack +7.5) x6
91kg x8
91kg x8 <drop-set> 50kg x12

cardio = 16 minute run watching the end of the football on the tv ha!

had a really crappy day at work today so this made me feel better.. looking forward to a weekend of HIIT on the treadmill and some abs tomorrow. Also going to lower my carbs to near none over the weekend.

Really looking forward to next weeks workouts now ive layed the base. Aiming to smash all my lifts this week by atleast 1 rep!
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Old 06-23-2012, 12:46 AM   #32
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Its that time again.. off to work.. its raining, very windy and im wearing my boots which are slightly damp still from working in yesterdays down poor. The only thing driving me forward is my cardio/ abs session tonight and my day off tomorrow! .. No excuses, get it done.
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Old 06-23-2012, 01:44 PM   #33
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Originally Posted by DanB View Post
The only thing driving me forward is my cardio/ abs session tonight and my day off tomorrow! .. No excuses, get it done.
^ That is winning.
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Old 06-23-2012, 04:10 PM   #34
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Finished. Killed it.

- 45 minutes of 1 min "on" @ level 14, 1min 30 secs "off" fast walk level 7 intervals treadmill
(the 15 minutes after half the half an hour point were not planned, these were actually a result of bendthebar's comment above "that is winning" which actually went through my head and inspired me to push it further. The simple things!)
- 5 sets crunches to failure
- 3 sets lying leg raises
- 200 standing twists

Now relaxing with Saturday night tv planning how to spend my day off work tomorrow.
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Last edited by DanB; 06-23-2012 at 04:17 PM.
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Old 06-23-2012, 07:23 PM   #35
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Nice beat down. Enjoy the rest.
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Old 06-24-2012, 04:28 AM   #36
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Meal 2 of the day - food porn.

5 whole eggs, 1tbs olive oil, tomato, onion, spinach, cucumber, mixed spices.
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Dan's training log, I will get there.

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Old 06-24-2012, 04:34 AM   #37
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Not doing much today due to not been able to get any money out of the bank because of all this bank technical glitch/ interest con.. What a ballache.

Planning how I can adapt my current training routine for better strength increases, hmm..
maybe go 5-3-1 on my compounds? add 2 compounds a workout and go 4-6 reps with a 6 rep ceiling over 3 sets.. hmm food for thought today.. will be doing some research and planning this afternoon.
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Theres no such thing as a rest day, its a lifestyle that requires work everyday,
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Old 06-24-2012, 10:04 AM   #38
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Quote:
Originally Posted by DanB View Post
Meal 2 of the day - food porn.

5 whole eggs, 1tbs olive oil, tomato, onion, spinach, cucumber, mixed spices.
Love food pron, especially anything spiced up. Too many boring bodybuilding meals over the years.
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Old 06-24-2012, 10:06 AM   #39
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Quote:
Originally Posted by DanB View Post
Not doing much today due to not been able to get any money out of the bank because of all this bank technical glitch/ interest con.. What a ballache.

Planning how I can adapt my current training routine for better strength increases, hmm..
maybe go 5-3-1 on my compounds? add 2 compounds a workout and go 4-6 reps with a 6 rep ceiling over 3 sets.. hmm food for thought today.. will be doing some research and planning this afternoon.
Might not be a bad choice. If you need some input don't hesitate to start a thread...
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Old 06-24-2012, 01:48 PM   #40
DanB
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Thanks BTB. Ive decided to go with a 4-6 approach accross 4 working sets with a ceiling of 6 reps each of the 4 sets before increasing the weight e.g. bench press week 1 10kg x4,4,4,4, week 2 10kg x6,6,6,6, week 3 12.5kg x4,4,4,4, week 4 12.5kg x 6,6,6,6 etc. obviously it may take more than just the one week to increase the rep ranges over all 4 sets lol. also this will be done using 2 compound lifts per body part e.g. bench press, incline db press - deadlifts, barbell rows, squats, hack squats etc. There will be higher rep exercises folllowing these obviously. Will give it a fair run and see how it goes.
Do you think a deload week would be advisable atall somewhere around week 8-11?

Currently sitting down eating my second omlette of the day watching the football.
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