OK workout update to finish the weeks training off... here come 2 sunny days of well-earned rest!
Lower body workout C
Exercise/weight/reps - SS = superset
Dbell Lunge - 2/15
Dbell Lunge - 4/15
Dbell Lunge - 5/15
Leg Curl - 15/12
Dbell deadlift - 14/12
Leg Curl - 20/10
Dbell deadlift - 14/10
Leg Curl - 14/8
Dbell deadlift - 16/7
SS Bicycle crunch - 55
SS reverse crunch - 50
SS Plank - 2.20m
Increased weights for 1st deadlift set, increased reps by 1 on the last set too, and increased reps on abs + 10 seconds on plank which is getting really challenging now!
Im thinking of adding a weight for the plank as i can hold it for a reasonable time now, so will think about that for next time.
Diet was OK yesterday - was in leicester for Quins game... great game but truly sucks to miss out on a playoffs place in the dying seconds! :-( because we were out all day and i didnt plan well i ended up starving by the time we arrived - and the catering consisted of burgers and hot dogs, so i had half a horrible burger. otherwise all good..
On the plank try doing it with one foot of the ground and one arm (opposite side) straight in front of you. Rugby coach made us do it when we did pre season training. Was a killer. Now I can do the plank for about 90 seconds and it hurts like hell. (Wishes he was skinny and fit like those rugby training days)
On the plank try doing it with one foot of the ground and one arm (opposite side) straight in front of you. Rugby coach made us do it when we did pre season training. Was a killer. Now I can do the plank for about 90 seconds and it hurts like hell. (Wishes he was skinny and fit like those rugby training days)
Oh yeah! The "wobbly plank" i almost forgot about that... good idea!!
OK time to update the first workout of the week - really pleased with last week it felt good to have an uninterrupted week where everything went to plan!
Tried to do the assisted dips/chinups at 15 for the last set but could only manage about 4 so had to increase assistance again - will hopefully nail it next time!
Chest press is proving challenging because the usual machine has changed so that the arms push independently of each other - which is probably better but my left arm struggles!
Tried to increase shoulder press to 4 but just wasnt happening... and actually the last few reps at 3 were a struggle so its probably good..
I tend to mix machines with free weights when i change programmes with Ant - so this is all taken into account - i always seem to find it difficult to increase the resistance on the chest press - may be the increments are too large, but with free weights i get better increases.
Very annoyed this week, after a strong start and feeling good in the gym, my back has been really playing up - its happened before - last time was when i started running again - a knock-on effect from the knee operation im recovering from, last time i saw the physio and was good as gold the next day. saw the physio on Weds and back has been worse since then :-( Ive tried replicating the movements I would do at the gym and its hugely painful, so will have to wait for that to settle.
So thought Id do an update on current stats instead - pleased to see that they have gone in the right direction in the last 2 weeks despite the massive binge on rugby tour..
So below is comparison from start of the DD to now..
So overall going in the right direction.. while Im not in the gym ill manage my calories until i get back - hopefully the back will settle down soon, ill be seeing the physio again anyway...
