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Old 03-02-2014, 11:12 PM   #191
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Monday 3rd March

Squats
5 x 20kg
4 x 10 x 50kg
7 x 50kg (amrap)

Lunges
10 (each leg) x 30kg

Paused squats
2 x 10 x 30kg

Leg press
4 x 5 x 130kg

Obviously, I was bored and didn't really do proper accessory stuff but I'm not too worried. Those squats are kinda a big deal for me.

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Old 03-03-2014, 06:44 PM   #192
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Tuesday 4th March

Bench press
5 x 20kg
32.5kg x 8, 9, 7, 8 no arch no pause
32.5kg x 7 arched and paused

Close grip
4 x 10 x 27.5kg

Dumbbell shoulder press
4 x 8 x 7kg

Dumbbell Tricep extension
4 x 10 x 7kg

Treadmill
Intervals of one minute 6.1km/h and 12.5km/h or 12km/h.
2km in intervals.
Three minute cool down at incline and 5.7km/h

I'm going to try to spend half an hour or so each night working on stretching and maybe some fancy yoga stuff. I'll probably get insanely bored with the yoga though.

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Old 03-03-2014, 09:49 PM   #193
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Good job the past couple days

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SQUAT: 650 lbs
BENCH: 340 lbs
DEADLIFT: 580 lbs
TOTAL: 1570 lbs
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Old 03-04-2014, 03:52 AM   #194
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This was as good as it got today. I think I'll work on these three this week and progress from there.

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Old 03-04-2014, 10:01 AM   #195
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Looking great Kels. Keep up the solid work.
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Old 03-05-2014, 04:43 AM   #196
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Wednesday 5th March

Rest day
Did some light abs and worked on stretching and that stuff

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Old 03-06-2014, 03:05 AM   #197
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Thursday 6th March

Deadlifts
5 x 60kg
5 x 8 x 70kg (I changed my grip each set)

Good mornings
10 x 25kg
2 x 10 x 30kg
10 x 35kg (this is possibly a pr? I've never added much weight to good mornings)

Iso, Lat pulldowns
10 x 20kg (yeah, underestimated myself there)
10 x 40kg
3 x 10 x 50kg

Bent leg raise thing in the dip thing.
4 x 15

Intervals
I couldn't get a rhythm and it felt really wrong today so I didn't do more than a km. I did then finish off with walking (6km/h) at a high incline.

Running around like a headless chook at work to cover for other people
8 x 1hr

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Old 03-06-2014, 09:25 AM   #198
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Good work today

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"If you believe in yourself and have dedication and pride - and never quit, you'll be a winner. The price of victory is high but so are the rewards."
~Coach Paul "Bear" Bryant

1 March 2014
SQUAT: 650 lbs
BENCH: 340 lbs
DEADLIFT: 580 lbs
TOTAL: 1570 lbs
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Old 03-08-2014, 01:33 AM   #199
Kels
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Saturday 8th March

Squats
10 x 20kg
4 x 10 x 50kg

Front squats
5 x 25kg
2 x 5 x 30kg
2 x 5 x 32.5kg

Overhead press
5 x 20kg
5 x 22.5kg
4 x 25kg (bugger!)
2 x 5 x 22.5kg

Close grip bench
10 x 20kg
5 x 27.5kg
5 x 30kg
5 x 32.5kg
5 x 35kg
2 x 40kg (got two more with normal grip)

Treadmill
2.32kg in intervals
17:34mins
7:53 avg pace
Climbed 25m

Ooooooh boy! That was a fun session!

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Old 03-08-2014, 09:28 AM   #200
BendtheBar
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Quote:
Originally Posted by Kels View Post

Ooooooh boy! That was a fun session!
Looks brutal.
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