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Old 12-23-2013, 05:47 AM   #61
Kels
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Monday 23rd December

Squats
2 x 8 20kg
2 x 8 30kg
1 x 4 40kg
1 x 8 47.5kg
3 x 8 53kg

Good mornings
8 x 20
6 x 25
6 x 27.5
6 x 30

Calf raises
20 x 50
20 x 55
20 x 60
20 x 55

Side bend
20 x 12
20 x 12
20 x 16

Leg raise (dip station)
20
20
20

Crunches
20
20
20

I superset the ab exercises

Cardio
Treadmill
1.1km in 8mins in intervals
1.24km in 9mins in intervals

Bear complex
Went through whole complex of 7 reps, 5 times. With 4 sets at 15kg and the last set at 20kg

Lunges
8 x 20kg


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Last edited by Kels; 12-23-2013 at 05:49 AM.
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Old 12-23-2013, 09:47 PM   #62
BendtheBar
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Great work. Stay strong.
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Old 12-24-2013, 02:59 AM   #63
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This is me, collapsed on the floor after today's session

Tuesday 24th December
Liftmass Eve

Bench
2 x 8 20kg
2 x 8 20kg
1 x 8 30kg
2 x 8 34kg
1 x 7 36kg (rep pr, thanks imperial system)

Ohp
4 x 6 20kg

Dumbbell fly on incline bench
1 x 10 7.5kg
3 x 10 10kg

Treadmill
2km in minute intervals
6km/hr and 13km/hr

Bear complex
5 sets of 7 reps @ 20kg

All ready for the feasting tomorrow!

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Last edited by Kels; 12-24-2013 at 04:50 AM.
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Old 12-26-2013, 01:55 AM   #64
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Thursday 26th December

Deadlifts
2 x 8 50kg
4 x 65kg
4 x 70kg
4 x 75kg
4 x 80kg (equal pr)
4 x 85kg (PR)

Glute ham raise
3 x 10

Bear complex
5 sets of 7 reps with 20kg



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Old 12-26-2013, 06:25 AM   #65
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Default Video of today's deadlifts

I'm on my phone, so I don't think I can embed videos. Here is the link to most of my Deadlift sets today. My darling mother distracts me during the last set and I have trouble stopping my laughing.

http://youtu.be/Z3ZS1s1PYws

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Last edited by Kels; 12-26-2013 at 06:32 AM.
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Old 12-26-2013, 12:35 PM   #66
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Smashing PRs! Nice way to end 2013.
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Old 12-26-2013, 09:43 PM   #67
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Strong work Kels!!
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Old 12-27-2013, 03:27 PM   #68
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Friday 27th December

"rest" day

Met up with a friend today and went climbing through tree tops. It's all very strength reliant so a good two and a half hour session on its own.

Then we went to the gym.

Safety bar squats (20kg on the bar) x 10
Superset with
Lying leg curls with a 10kg plate and also chains x 12

Leg press 160kg x 10 superset with dumbbell lunges, 5kg each hand, 10 each side

Prowler pushes with the 60kg prowler and 20kg added weight for the last two runs. Probably 30m each run.

Ouch

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Old 12-28-2013, 11:51 AM   #69
BendtheBar
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Join Date: Jul 2009
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Fav Exercise: Deadlift
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Reputation: 2583792
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Quote:
Originally Posted by Kels View Post
Friday 27th December

"rest" day

Met up with a friend today and went climbing through tree tops.
Well that's something I've never said before

Have a great weekend.
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Old 12-28-2013, 05:40 PM   #70
Kels
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Quote:
Originally Posted by BendtheBar View Post
Well that's something I've never said before

Have a great weekend.
It's pretty much a higg ropes course with flying foxes and balancing walks and rope nets. Needless to say I feel sore!

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