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Old 06-06-2011, 02:51 PM   #11
Fazc
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Monday 6th June

Pullovers - 30kg x 15 ... 20kg x 15, 15
s/set
DB. Rows - 17.5kg's x 15, 15, 15

DB. Bench - 17.5kg's x 15, 15, 15
s/set
DB. Shrugs - 17.5kg's x 15, 15, 15

Seated GMs - 20kg x 15, 15, 15
s/set
S. Laterals - 5kg's x 15, 15, 15

Leg Extensions - 25kg x 15, 15, 15
s/set
R. Laterals - 5kg's x 15, 15, 15

Reverse Curl - 20kg x 15, 15, 15
s/set
Banded Extensions - x 15, 15, 15

Sets every 1 minute - Light day.

Dragged my ass to the gym, went alright.
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Old 06-06-2011, 03:32 PM   #12
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Originally Posted by Fazc View Post

Dragged my ass to the gym, went alright.
I give you credit for going. That's the hardest part.
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Old 06-07-2011, 12:34 AM   #13
Reinaldo.Gomes
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hey Fazc, for how long have you been training?
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Old 06-07-2011, 03:00 AM   #14
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Nice work mate, getting to the gym is half the battle sometimes, everything else then is a bonus

Carl.
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Old 06-07-2011, 10:49 AM   #15
Fazc
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Thanks fellas, it was a bit unusual. Usually i'm raring to go, turns out I got a bit of a cold today. Figures!

Reinaldo, i've been training for around 10 years. About 5 of those years were spent competing in Powelifting. Nowadays I lift more for health and fitness, although i'll never rule out more competition. I narrowly missed Elite in the 82kg class, and at some point I may come back to it.
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Old 06-08-2011, 03:49 PM   #16
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Wednesday 8th June

Incline Press - 90kg x 12, 12, 12
s/set
CG. Chins - BW x 12, 12, 12

CG. Incline - 70kg x 12, 12, 12
s/set
CG. Chin Shrug - BW x 12, 12, 12

BLDL - 140kg x 10

Sissy Squat - BW x 10, 10, 6

Seated Press - 60kg x 8, 5, 3
s/set
Side Laterals - 5kg's x 12, 12, 12

Curlz - 30kg x 10, 10, 6
s/set
OH. Extensions - 10kg x 25, 25, 25

Sets every 2 minutes.

I kept the deadlifts purposefully very light, after a week of hard dieting and the sheer amount of volume i've been doing I wasn't in any shape to do these heavy today. The rest wasn't too bad, but I was dragging my heels after the first 4 exercises. It's to be expected with the addition of another day on top of the diet, i'll adapt. Or not, we'll see.

Apart from that the workout was pretty good, up on most things from last week. I'm definitely looking leaner and better, muscles are showing more cuts but strength is pretty much still there.
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Old 06-08-2011, 07:11 PM   #17
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My money is on you adapting!

Nice sessions, Fazc!
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Old 06-09-2011, 03:46 PM   #18
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Thanks Mike! I hope so too, I felt pretty rough today.

Thursday 9th June

1 Arm Press - 17.5kg's x 10, 10, 10
s/set
High Bar Squat - 20kg x 10, 10, 10

Dips - BW x 10, 10, 10
s/set
Shrugs - 80kg x 10, 10, 10

Bench Dips - BW x 10, 10, 10
s/set
Concentration Curlz - 5kg's x 10, 10, 10

This was the 4th full body session this week, I feel pretty rough! Let's see how this pans out next week.
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Old 06-09-2011, 03:58 PM   #19
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Good lifting buddy, looks intense!
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Old 06-09-2011, 04:24 PM   #20
BendtheBar
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This was the 4th full body session this week, I feel pretty rough! Let's see how this pans out next week.
I agree with Swede. Looks very intense.
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