Nice to see you're still doing well in the DD challenge ProPlus, in between checking all these checklists ;-)
Great results so far. Do you train before / during / after your working day?
Ha! Ha! I have a checklist in the gym with all my exercises on it!
I train whenever I can! Sometimes it's at 6.30am (when the gym opens), others it's when I can grab a quick 30 minutes in the day, I even went to a gym I'm not a member of and paid a tenner to train at 10pm!
I find being so busy helps with the diet though. It's harder to cheat when you take all your food with you and don't have time to but any bad stuff!
Nice to see you're still doing well in the DD challenge ProPlus, in between checking all these checklists ;-)
Great results so far. Do you train before / during / after your working day?
Ha! Ha! I have a checklist in the gym with all my exercises on it!
I train whenever I can! Sometimes it's at 6.30am (when the gym opens), others it's when I can grab a quick 30 minutes in the day, I even went to a gym I'm not a member of and paid a tenner to train at 10pm!
I find being so busy helps with the diet though. It's harder to cheat when you take all your food with you and don't have time to but any bad stuff!
OK, it's about time I updated this! I've had 3 workouts since my last post, so I'll chuck them up each in a separate post. I'm also on 1700kcals this week which, at time I've found tough but have stuck to!
Here's my workout from the 13th.
Leg Press 8x160kg Concentrated on form on this one. Nice and slow. Feel the burn! Pullover 11x30kg This is the heaviest dumbbell in the gym! And I lifted it 11 times! Bench 6x48kg This was tough! Row 7x52.5kg I wasn't happy with this, I could probably have squeezed another rep out but failed in a moment of weakness. Leg Extension 10x42.5kg This was quite easy but I didn't mind as I'm still finding my level with this. Leg Curl 12x52.5kg Same as above! Military Press 10x32kg Brilliant! Was mightily impressed with this! I've been struggling with this weight for ages! Dumbbell Curls 7x14kg, 9x14kg Back Extension 10x100kg This was hard but I need to focus more on using my lower back. Ab Crunch 15x16kg
15th of May... Leg Press 10x160kg For some reason this felt easy! Pullover 12x30kg Bench 6x48kg Row 6x52.5kg Leg Ext 10x45kg Leg Curl 10x57.5kg Military Press 7x36kg Dumbbell Curls 7x14kg, 8x14kg Back Extension 10x102.5kg Ab Crunch 15x18kg
17th of May
Leg Press 5x165kg This was tough but I did wimp out a bit too! Pullover 9x30kg This felt hard and I really felt it in my shoulders. Bench 9x48kg I forgot to incline the bench! Doh! Good lift though! Row 7x52.5kg Better, and concentrated on my form. Happy with this. Leg Ext 10x47.5kg Quite tough, especially the last couple of reps but I still need to increase the weight to really test myself. Leg Curl 10x62.5kg Same as the leg extension. Military Press 8x36kg My right arm was really struggling and shaking on the last rep. Dumbbell Curls 7x14kg, 8x14kg Back Extension 10 I've not been feeling right using the machine for a while now so I switched to doing prone extensions on the floor. I used a 3/3 cadence and held the contraction for 5 secs. Felt like I'd targeted my lower back more. I might use a hyper extension bench next time so I can use some weight. Ab Crunch 20x20kg Not sure about this. I worked hard but didn't relly feel it an awful lot in my abs. Think I need to really concentrate on form for next time.
Weights and measurements dude? Are you seeing progress?
I look slimmer but I'm only going to weigh myself every fortnight so that'll be a week on Monday. I'm pretty sure I'm doing well though. As far as I can tell I'm doing everything right!
Ab Crunch 20x20kg Not sure about this. I worked hard but didn't relly feel it an awful lot in my abs. Think I need to really concentrate on form for next time.
