Leg Extension: 52.5k x 9 (^ 2 Reps) Leg Curl: 25k x 8 (-1 Rep)
Leg Press:60k x 13 (^ 4 Reps) Machine Pullover:45k x 8 * (=)
Lat Pulldown (Rack Pully): 30k x 9 Shoulder Press: 15k x 10 (^ 2 Reps)
Pec Dec: 20k x 8 EZ Bar Curl 5k x 11
SLDL: 50k x 6 (^ 10K) Ab Crunch: x 8 (^ 1 Rep)
Effort: A-
Attaiment: 7
* = was ready to lie down on a cold floor for 20 minutes
Cracking workout yesterday morning. Every single exercise, barring the SLDL, I worked until the bar/ machine would no longer move, then I pushed it some more whilst still under good form until I could hold the weight no more.
I may need to trim these routines down a little, 10 exercises seems a little too much so I may cut it down to 8. It’s a bit of a mental burden when you’ve worked your nuts off for 4 exercises & know you got it too come 6 more times (if that makes sense)
I was doing awesome upto the Lat Pulldown, which didn’t feel quite right for some reason & there was a bit of dallying with the Chest Press as everytime I wanted to use it some noob was on there. I’m not anti noob, but 2 young lads spent my entire workout doing Chest Presses & Bicep Curls. Eventually I just used the Pec Deck instead
I replaced the Bicep Curl Machine for an EZ Curl & liked it
Diet
Over the weekend was fine, kept up with the Carb/ Creatine solution, though the supply wasn’t as constant. I had a few beers (4 pints, 1 bottle over the course of 4 pub visits) which was the only blemish on the week. Calories averaged just over 2400 for the last 7 days
This weekend I have a big birthday night out so the diet will go out of the window, then I have another wedding next weekend. It’s quite frustrating as for these first 4-6 I wanted no cock ups, but that’s life I suppose :) I’ll try & be as sensible as possible with drinking & food choices, I’m a light weight now anyway
No probs PJ. Wow Johnny, that's one hell of a spreadsheet!
Cheers Will :) I have a sheet each day, a weekly total & average for the week & a page with a huge list of all the food I eat. I just cut & paste from the list into each meal & snack,
I quite like Matt's sub totals so may add those too
Another good solid performance, really enjoyed that. I cut a couple of exercises because of this cold thing I'm coming down with plus it was a bit of an experiment. My knees feel a little sore today from the Leg Extension & my legs were throbbing all last night night :)
I'm having an unintentional week off from training now, the next day I'll be able to go is next Monday - which I'm really disappointed with because I wanted a good solid 4-6 weeks training & diet but for the next two weekends it's all going to be screwy
