AWS Journey.

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alanwillsurvive
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Re: AWS Journey.

#16 Postby alanwillsurvive » Mon Nov 23, 2015 7:22 am

Day 8

Squats - 60kg x3 warmup then 65kg x12 reps x 3 sets
Front Squats - 40kg x12 reps x 2 sets
Leg Curls - 40kg x15, 40kg x15, 40kg x6 5 second pause then 40kg x2 then 30kg x 7reps
Leg Extensions - 50kg x20, 50 x20, 50 x15 pause 5 seconds then 50 x5
Calf Press - 60kg x15 x3sets

The fun part of the gym I attend is that it is three flights of stairs high. Walking up them is a pain,
walking down them after a leg session is murder :)

Felt reasonably ok today, felt a bit exhausted before I started but managed to push through it.
According to the program I'm following, it's got deadlifts on this day also.
From previous workouts I always throw them in on back day.
On to day 9 :D

kathymtns
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Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: AWS Journey.

#17 Postby kathymtns » Mon Nov 23, 2015 3:11 pm

Stairs are an awesome workout!

alanwillsurvive
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Posts: 20
Joined: Thu Oct 22, 2015 5:42 am

Re: AWS Journey.

#18 Postby alanwillsurvive » Tue Nov 24, 2015 6:13 am

Day 9

Deadlifts - 100kg x5, 110kg x5, 110kg x5, 110kg x5
DB Row - 25kg x10 x3
Lat Pulldown - 50kg x15, 45kg x15, 45kg x15
Seated Row - 30kg x25 x2
BB Curl - 20kg x12 x2

My lifts compared to the other week for this day felt incredibly weak.
I think it's because I added in deadlifts on back day this time.
My program suggested having it done on Leg day, but I knew I would get better lifts in
having it on back day.

:D

kathymtns
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Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: AWS Journey.

#19 Postby kathymtns » Tue Nov 24, 2015 4:22 pm

good job, deadlifts are tough!

alanwillsurvive
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Posts: 20
Joined: Thu Oct 22, 2015 5:42 am

Re: AWS Journey.

#20 Postby alanwillsurvive » Thu Nov 26, 2015 6:16 am

Day 10 - Off Day.

Day 11 -

Seated DB Press - 17.5kg each hand x 15 reps, 20kg each hand x13 reps, x9 reps, x8 reps
DB Side Raises - 7kg each hand x15, x15, x15 then 10kg x10
Upright Rows - 23kg x15, x15, x15
B/Over rear delt raises - 7kg each hand x12, x12, x12
Front Raises - 10kg each hand x12, x12, x12, x12
Shoulder Press machine - 100 reps at 27kg

Did not do Military press today as I am doing it tomorrow for the full body Bench, Squat, M/Press workout.
:D

alanwillsurvive
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Joined: Thu Oct 22, 2015 5:42 am

Re: AWS Journey.

#21 Postby alanwillsurvive » Mon Nov 30, 2015 5:43 am

Day 12
Full Body -

DB Bench Press - 60kg x 6reps x2 sets, 65kg x6 x3 sets
Squat - W/Up - 60kg x3, 80kg x1, set: 85kg x6reps x3 sets
Military Press - 40kg x8reps, 40kg x6reps, 45kg x4reps.

:D

alanwillsurvive
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Joined: Thu Oct 22, 2015 5:42 am

Re: AWS Journey.

#22 Postby alanwillsurvive » Mon Nov 30, 2015 5:49 am

Day 13 - 14 Off.

Should have done some cardio or something to keep body active but was to
occupied with life in general :)

Day 15 -
DB Bench Press - 50kg x3sets x15reps
Incline DB Bench Press - 40kg x3sets x15reps
DB Flys - 12.5kg each hand x15reps x3sets
Incline Cable Flys - 2x20reps x20kg each hand, 2x20reps x15kg each hand
Cable Rope Pulldowns - 40kg x8reps superset with 20kg x 12reps x 3 sets

At the end of this weeks cycle I'm going to start adding all the cardio and HIIT workouts I was
supposed to do from the start of this journal.
I'll weigh myself at the end and decide if needed.
Started to really feel drained lately before workouts but I think it just to do with Summer starting over
here and having to drink x10 bottles of water a day haha :)

alanwillsurvive
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Re: AWS Journey.

#23 Postby alanwillsurvive » Sun Dec 06, 2015 3:36 am

Day 15 - Day Off

Day 16 - Legs

Squats - warm up - 60kg x 1rep
set - 70kg x 12reps x 3sets
Leg Curls - set - 40kg x 15reps x 2sets
- 40kg x 7reps, couldn't complete 12 so dropped down to 30kg and completed the last 8reps
Leg Extensions set - 50kg x 20reps x 3sets
- 60kg x 20reps x 1set
Calf Press set - 100kg x 12reps x 4sets

Day 17 - Day off

Day 18 - Back/Biceps

Did not record this workout - forgot my notepad, should have lodged on my iphone but it completely slipped my mind.

Day 19 - Day off

Day 20 - Shoulders

Military Press - 40kg x10reps x 1set
45kg x7reps x 1set
45kg x6reps x 1set
Seated DB Shoulder Press - 40kg x 13reps
40kg x 10reps
45kg x 8reps

Standing DB Side Raises - 7kg each hand x 15reps x 2sets
10kg each hand x 15reps x 1set
10kg each hand x 10reps, couldn't complete so dropped to 7kg each hand, completed last 5reps
Upright Row - 25kg x 15reps
25kg x 10reps
25kg x 10reps


To be honest this week has been a crappy week so far. Not life wise just workout.
Diet is still on track.
I felt really tired and honestly could not be bothered on some days. I let some bs embarrassment idea into my thoughts and felt
uncomfortable with being a bit out of shape and really didn't want to be at the gym anymore.
Stupid really haha. I think I'm just tired from work and the extreme heat here in Australia at the moment and let the miniscule
crap bother me.
Felt like dropping the diet for a day but did not :D
Next week is a new week and will weigh my self at the start of it to see if I'm losing anything.
Guess I'll keep on trucking!

alanwillsurvive
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Posts: 20
Joined: Thu Oct 22, 2015 5:42 am

Re: AWS Journey.

#24 Postby alanwillsurvive » Mon Dec 07, 2015 5:19 am

Day 20

Got home after work and crashed for a bit, planned on going to the gym a couple of hours later.
Woke up so wrecked and didn't feel I had the energy for a full body session.
Glad I went. All my lifts went really well.

Flat DB Bench - 70kg x6
70kg x6
70kg x6
70kg x6
70kg x5

Squat - 95kg x6
95kg x6
95kg x4
95kg x2

Deadlifts - 100kg x5
110kg x5
120kg x4

I felt I could have gone 130 but back starter to curve a bit so left it for next week :D

alanwillsurvive
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Posts: 20
Joined: Thu Oct 22, 2015 5:42 am

Re: AWS Journey.

#25 Postby alanwillsurvive » Sun Dec 20, 2015 10:04 pm

Hey all,

Dropped of the last two weeks due to work and family commitments.
Diet was kept on check until the last 4 days.
I wouldn't say I ate unclean/bad, but I did eat a bit over my caloric intake.
At the end of the first month I weighed in at 90.5kg, dropped down from 95kg so
pretty happy about that.

Now with xmas on the way and have some time off, I'm back to it.

kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: AWS Journey.

#26 Postby kathymtns » Tue Dec 22, 2015 3:11 pm

awesome weight loss. The holidays are always hard. It is nice when you get a little more time to get a workout in.


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