12/9/2007
6 mins bike warm-up

Squats:
60kg *12,
80kg *10,*10
90kg *8,*9

Bench Press
50kg *12
60kg *10,*10
70kg *6,*7 - with spotter

BO Row - 2 arm long bar
90lbs *15
135lbs *8,*8

Calve raise
90lbs *15
135lbs *12,*12

Dips
*12,*10,*10

Warm-down + stretch

Comments:
Good stuff. Good to have a spotter for the bench. Good squats - defo uppin the weight on those bad boys next workout, which is good. Todays word of the day is good!

15/9/2007

6 mins bike

Deadlifts:
70kg *12
90kg *10,*10
100kg *8
110kg *4

Standing Dumbbell Press
70lbs *12
80lbs *10,*10
90lbs *8,*6

Chins (palms face in)
BW *12
20lbs *10,*10
25lbs *8,*8

Lat pulldown
Level 10 *12
Level 12 *10,*10

Hanging leg raises
*12,*12,*12

Warm-down + stretch

Comments:

Didn't really enjoy this one. Training on Monday, Tuesday, Thursday along with weight training on Wednesday and a hectic work schedule meant that I was a little burnt out. I really wanted to go, but after warming up I knew that this was never going to be a great workout.

Still I managed to lift some decent weight which I was happy enough about. After I went home ate and went out with my mates to a party had a couple of beers and let my hair down (even though its short).

I meet up with a few people that I haven't seen all summer and they all seemed to notice that I'd been working out. "I see somebody found there way to the weight room!"

My weight is going up slowly - I was 73kg now I'm 76kg. Which I think is a good thing since I am still lean and am getting stronger - must be muscle by way of default.

19/9/2007
6 mins bike warm-up

Squats:
70kg *12,
90kg *10,*9
100kg *7,*4

Bench Press
50kg *12
60kg *10,*10
65kg *8,*9 - with spotter

BO Row - 2 arm long bar
90lbs *15
125lbs *10,*10
135lbs *8

Dips
BW *12
8kg,*8,*7

Warm-down + stretch

Comments:
Good Workout from what I remember although it was nearly a week ago.

22/9/2007

6 mins bike

Deadlifts:
70kg *12
100kg *10,*10
110kg *6,*6

Bench Press:
50kg *12
60kg *10,*10
65kg *8,*8

Standing Dumbbell Press
70lbs *12
80lbs *10,*10
90lbs *4,*4

Chins (palms face in)
BW *12
20lbs *10,*10,*10,*10

Hanging leg raises
*12,*12,*12

Warm-down + stretch

Comments:
Good workout. Felt shagged after the Bench and wasn't up to too much after this. Slightly annoyed at the shear volume of teenage curl jockeys buzzing about the place but meh what can you do.

25/9/2007
6 mins bike warm-up

Squats:
70kg *12,
90kg *10,*10
100kg *5,*6

BO Row - 2 arm long bar
50kg *12
60kgs *10,*10
65kgs *8,*8

Dips
BW *12
15lbs,*10,*10,*10

Warm-down + stretch

Comments:
Meh - I wanted to squat more but my body was saying no.

29/9/2007

6 mins bike

Deadlifts:
70kg *12
100kg *10,*10
110kg *8,*6

Bench Press:
52.5kg *12
62.5kg *10,*10
67.5kg *8,*8

Standing Dumbbell Press
80lbs *8,*8,*7

Chins (palms face in)
BW *12
20lbs *10,*10
25lbs *8,*7

Warm-down + stretch

Comments:
Woah this workout was out of control!

Have you ever left the gym feeling ecstatic because you put everything into a workout. Even though I didn't pyramid the standing dumbell press (too tired after the bench).

Good stuff, good commitment. Keep it up.

2/10/2007
6 mins bike warm-up

Squats:
70kg *12,
90kg *10,*10
100kg *6,*5

BO Row - 2 arm long bar
50kg *15
135lbs *10,*10
160lbs *8,*8

Dips
BW *12
15lb,*10,*10

Hanging leg raises,
*15,*15,*12,*12

Warm-down + stretch

Comments:
Good Workout.

6/10/2007

6 mins treadmill

Deadlifts:
70kg *12
100kg *10,*10
110kg *8,*8

Bench Press:
55kg *12
65kg *10,*9
67.5kg *8,*8 - avec spotter as the french would say

Standing Dumbbell Press
70lbs *12
80lbs *8,*8,*7

Chins (palms face in)
BW *12
20lbs *10,*10
25lbs *8,*8

Warm-down + stretch

Comments:
Deadlifts were sweet, I'm gonna up them by 5kgs next week. Great workout.

8/10/2007
6 mins bike warm-up

Squats:
70kg *12,
90kg *10,*10
100kg *6,*7

Seated Row
level 8 *15
level 12 *10,*10
level 14 *8,*8

DB lunges
40kgs *12,*12

Tricep push downs:
level 8*12
level 11 *12
level 13 *8

Hanging leg raises,
*12,*12,*12

Warm-down + stretch

Comments:
Good Workout. Soon I will get them 8 reps on the last sets of the squats. Then I will move up the weight.