JubNZ Posted January 21, 2013 Author Share Posted January 21, 2013 So got back from New Zealand today. Was an epic time, book ended with Stag do and the wedding. In between was plenty of catching up with people. Was gutted that I didn't do any runs while I was in Waikanae (home town), was raining pretty much whole time but I should have just manned up. Did do some squats though with the old bar bell I found in dads garage with a few weights. Glad it did not break, bar seemed very tired! Played some heaps of cricket, soccer and throwing the basketball around when in Rotorua the last few days. And had a go facing the bowling machine at the bro's which is tough work. So I wasnt totally lazy, I could have done more core work tho. So I am behind 22 workouts for the month, I am going to put my count 8 for the month, there was at least 3 forms of training of some form on holiday. So 10 days left in month, no reason why I cant get to 16 workouts for the month. BRING IT. Link to comment Share on other sites More sharing options...
JubNZ Posted January 22, 2013 Author Share Posted January 22, 2013 Workout 9 - 22 Jan 2012 Left phone at home so this is off top of head:Swiss ball Squats 5kg x 12, 5 x 12Leg Extension 43 x 12, 43 x 12, 50 x 12Pec Fly 36 x 12, 36 x 12, 43 x 8Skull Cruncher 3 x 12, 3 x 20Dumbbell Twist 3 x 12, 3 x 12Calf Raises 7 x 12, 7 x 12Plank 1 min x 2Ab Twist 3 x 30, 3 x 30Kettle Bell Swing 10 x 12, 10 x 12, 12.5 x 12 And ran 2.5km home in 12m 30secs Felt good! Link to comment Share on other sites More sharing options...
JubNZ Posted January 23, 2013 Author Share Posted January 23, 2013 Workout 10 - 23 Jan 2012 Chest Press 20 x 15, 25 x 12Kettle bell Swing 10 x 12, 12 x 12, 16 x 12Calf Raise 7 x 12, 7 x 12 (need to find an alternative for calves I think, holding the weight in arm doesnt help the elbow)Seated Row 10 x 12, 15 x 12, 20 x 12Some machine I'm not sure what its called (the less weight the harder it is) 30 x 12, 30 x 12, 25 x 12Swiss ball Squats 7 x 12, 7 x 12Leg Press 90 x 12, 90 x 12, 100 x 12Various Ab stuff for 3 mins Good workout, think I am just starting to really push myself now. So hopefully see some gains soon! In terms of core, I read a quote from Ali somewhere yesterday, it was along the lines of 'when working out abs, I don't count reps until it starts hurting'. I like! Eating well, trying to increase my intake of food. Need to eat a smidgen more between lunch and dinner I feel, so going to try have a small bowl of couscous and a vege or something along those lines. Link to comment Share on other sites More sharing options...
JubNZ Posted January 24, 2013 Author Share Posted January 24, 2013 Workout 11 - 24 Jan 2012 Kettle bell Swing 10 x 12, 12 x 12, 16 x 12Chest Press 20 x 12, 25 x 12Seated Row 20 x 12, 25 x 12Some machine I'm not sure what it's called 30 x 12, 25 x 12Swiss ball Squats 7 x 12, 7 x 12Smith Machine Pullups 15 rep. 13 reps, 15 reps, 13 repsDumbbell Twist 3 x 12, 3 x 12Skull Cruncher 3 x 12, 3 x 12Various ab stuff for 5 mins Was a bit sore from yesterday, but pushed through it. Very similar to yesterdays work out, was happy with core work today. Pushed myself that much more with reps/time increasing that much more. Started to really really feel it at the end. Off to Grampians tomorrow for long weekend after work. There is a gym at the Motel we are staying at, probably not a lot, but hopefully enough to do something. Will be walking a lot during weekend so will be fun! Link to comment Share on other sites More sharing options...
JubNZ Posted January 28, 2013 Author Share Posted January 28, 2013 Back from holiday - the gym was lol worthy at the Motel, was like 5 pieces of equipment and it wasnt worth bothering with as it was all rusted. Did not trust. They learnt the lesson from putting gym equipment in same room as the spa :/ Anyhow, didn't do anything on the Friday, we left for work at 7am, and got to Motel at 10:30pm. Was a long day. Workout 12 - 26 Jan 2012 4km run30 pressups50 skull crushers2x 1 min planks50x Ab Twist20 Dumbbell twist Workout 13 - 27 Jan 20121x 2km walk1x 1.6km walk (straight up and down, was a good mission!)1x 6.5km walk We did three walks around the Grampians this day. In the heat of the day this takes it out of ya, hilly terrain to! Workout 14 - 28 Jan 2012 100 skips20 press ups100 skips30x Korean Jumping Jack (3kg)100 skips20x Dumbbell twists200 skips20 Press Ups200 skips30 Korean Jumping Jacks (3kg dumbbell)200 skips20 Burpees w/ Hop100 skips50x Skull Crushers (3kg) Feeling pretty good now, my skipping has improved. The weight in handles gives the forearms a good burn after a while. Pretty happy with my progress. The 4km run was very tough tho, had too much to eat before I went and a couple ciders :/, glad I pushed through. Am contemplating not drinking in Feb - undecided. Maybe limit it too absolute max of either 12 beers or 1 btl wine/week. Dont drink much more than this atm, but its the times where I'll drink absurd amounts one night that I feel letting me down. Link to comment Share on other sites More sharing options...
JubNZ Posted January 30, 2013 Author Share Posted January 30, 2013 Workout 15 - 29 Jan 2013 Had planned to do some yoga with the GF after she got home from work, she ended up working late tho Did get a wee bit of stuff in the lounge: 2 min Cardio -> 30 secs High Knees, 30 secs Skis, 30 secs Burpees, 30 secs Burpees w/ hops.2 min Abs -> 30 secs Sit ups, 30 secs Explosive pops, 30 secs Side to Side, 30 secs Plank.2 min Legs -> 30 secs Drop Down Squats, 30 secs Step Fwd Lunges, 30 secs Korean Jumping Jacks, 30 Jumping Squats. Did these with a 3kg dumb bell, was really feeling the burn after 1m 30s or so!20 Press Ups, 20 Press up position on elbows up to arms and down.50x Skull crunchers20x Dumb bell twists Then did 10 press ups, 30 sec break, 9 press ups, 30 secs break etc down to 1. This was a struggle! Today is a rest day, will put in a good session tomorrow to get to 16 for the month. Revised goal success!!! Now to think of Feb goals. Link to comment Share on other sites More sharing options...
JubNZ Posted January 31, 2013 Author Share Posted January 31, 2013 Did a volunteer day today instead of going to work. Company allows us to attend to volunteer days a year which is cool. Was just packing sschool bags which will go to children effected by domestic violence. Great Experience. Workout 16 - 31 Jan 2013 Pec Fly 23kg x 12, 36 x 12, 43 x 12, 43 x 12Swiss ball Squats 7 x 12, 7 x 12Calf Raises 7 x 12, 7 x 12Compound Row 23 x 12, 23 x 12, 30 x 12Kettle Bell Swing 15 x 12, 15 x 12, 17.5 x 12Dumbbell Twist 3 x 12, 3 x 30, 3 x 20Ab Twist 3 x 50, 3 x 50Plank 80 seconds, 1 min break, 80 secondsKorean Jumping Jacks 3 x 30, 3 x 30 So looking back on my Jan Goals: 1 - 22 workouts (revised down to 16 workouts) -> Semi-Pass, hit 16 as planned. 22 would have been nice!2 - Keep this updated -> Yay! Epic Pass3 - PT session either tomorrow or the next -> Pass, got the PT session done 1st week! Feb Goals: Will make specific ones later on tonight, but I do want to get back to playing Rugby Union (perhaps League). I am a small fry at the moment, so guess I will do some thinking about goals I can achieve in relation to that. Link to comment Share on other sites More sharing options...
JubNZ Posted February 1, 2013 Author Share Posted February 1, 2013 Feb Goals 1. Eat more food, weighted myself at the gym today.Weighted 64.5kg, lowest I've been in 7+ years at least. Want to get to 75kg by end of year, so not a good start there. Had a think and I simply do not think I am eating near enough calorie wise, I eat/drink a shit tonne of fruit and veg. But given I am actually hitting the gym 5/6 days a week now I am burning it all off and then some. Not going to count calories really, will see how I go tomorrow then use it as a basis for the rest of the month. I think if I add a bowl of rice/veges mid afternoon, apple/peanut butter mid morn and a extra protein shake that should help a bunch. 2. PLANK! Starting as a base of 1m 20 secs for base time of plank, improve plank time by 4 seconds each day. Don't think I need to get ready to achieve goals for size of arms, individual sizes yet. Its only been 6 weeks or so since I have been going reguarly. 3. 22 Workouts. Unfortunately its not a leap year, but 1.5 days of a week should be all good! Workout 1 (17) - 1 Feb 2012 Kettle Bell Swing 16 x 12, 16 x 12, 16 x 12Up down arm thingy 25 x 12, 25 x 12, 25 x 12Seated Row 20 x 12, 25 x 6 (stopped mid set as elbow wasn't agreeing)Chest Press 25 x 12, 25 x 12, 30 x 6 (was tough!)Leg Press 90 x 12, 100 x 12, 100 x 12Skull Cruncher 3 x 50Dumb bell Twist 3 x 30Lat Raises 3 x 30, 3 x 30Plank 1m 20secs. Pretty happy with today, was a bit sore from yesterday but was all good once I got into it. Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 3, 2013 Share Posted February 3, 2013 Definately the weight increase is going to happen by eating more food. This is something I'm starting to notice now big time as my weight is steadily and constantly climbing. Another nice benefit is from the extra carbs, I'm looking so much fuller; my chest almost looks like I've just trained it at the moment... hasn't been trained in about 5 days lol. Link to comment Share on other sites More sharing options...
JubNZ Posted February 5, 2013 Author Share Posted February 5, 2013 Definately the weight increase is going to happen by eating more food. This is something I'm starting to notice now big time as my weight is steadily and constantly climbing. Another nice benefit is from the extra carbs, I'm looking so much fuller; my chest almost looks like I've just trained it at the moment... hasn't been trained in about 5 days lol. Sweet, guess I'm on the right track , back to 66kg today. What happens with yourself if you get near 145lbs? You will cut back when you are getting close to record attempt? As long as its the chest thats fuller and not the gut thats a good thing Link to comment Share on other sites More sharing options...
JubNZ Posted February 6, 2013 Author Share Posted February 6, 2013 On Tue, Feb 5, 2013 at 11:34 PM, Jordan Bryant wrote:Saturday 2nd: No WorkoutSunday Feb 3rd, 2nd Workout: Was all good to hit gym, then mate asked if I wanted to play golf. Decided to play as havent done so in 6 months or so, tell ya what, carrying bag for 18 holes was harder than I remembered! Workout 3: Monday Feb 4th Noticed I was hungry when getting near the gym, ended up starving, water didnt fill me up at all. I should have eaten 30 - 45 mins before I went but completely forgot Chest Press 27.5 x 12, 27.5 x 12 32.5 x 12Kettle Bell Swing 16 x 12, 16 x 12, 16 x 12Arm up and down thing 25 x 12, 25 x 12, 20 x 12Leg Press 100 x 12, 100 x 12, 110 x 12Ab Twist 3 x 50PlankSkull Cruncher 3 x 50Dumb bell Twist 3 x 30 Workout 4: Tuesday Feb 5thForgot to eat again Calf Raises 7 x 12, 7 x 12Chest Press 32.5 x 12, 32.5 x 12 (attempted 37.5 and its tough!)Ab twist 50 reps, 30 reps, 30 repsKorean Jumping Jacks 3 x 30, 3 x 30 Kettle Bell Swing 16 x 12, 16 x 12Planks x 2More core work (phone died and my memory is shocking!) Workout 5: Wednesday Feb 6th They had a kettle bell class today at the gym for the 1st time today, decided to go during lunch for a change. Also wanted to see how busy the gym was in general during lunch. Too busy, I'll stick to going to work early and going afterwards.Class was good, lots of aerobic work really. Was a total body work out, really like using kettle bells, would like to look into some more strength exercises with them. Link to comment Share on other sites More sharing options...
JubNZ Posted February 11, 2013 Author Share Posted February 11, 2013 Been a bit slack updating this :/. Need to get back to putting workouts in phone as memory isnt as good as I thought!!! Anyhow, Thursday after the kettle bells I was buggered! Cant remember exactly what I did, but wasnt a long work out (think it was Chest Press, Calf Raises, Swiss ball Squats and some core work) Friday, was still a bit sore, think I did arm up and down thing, bar bell rows, leg extension, core work and a few Km on the bike. Was really buggered still from Wednesday so decided to take a couple rest days on the weekend. Workout 8: Monday Feb 7th Am going to start doing some interval training, I get bored of cardio at the mo, but want to keep it up so hopefully the variety helps.430m Jog20secs rest20 secs sprint40 sec rest20 secs sprint40 sec rest20 secs sprint40 sec rest20 secs sprint40 sec rest430m jog Skull Crunchers: 30 x 3Dumb bell Twists: 30 x 3Lat Raises: 30 x 3 Eating wise I am going good! Outline for day is:Breakfast: Oats with Soy Milk and datesSnack: Piece of fruit w/ PLunch: Kidney Beans + Spinach + Raisins + Cous Cous and CucumberSnack: Almonds or Cashews (1 -2 handfuls)Dinner: Either Tofu/Tempeh/Potatoes with Veges and Sunflower seeds2x Protein shakes, one after workout and another one a couple hours before sleep time. I tend to miss out on a snack every now and again but have started to eat more than 3 weeks ago which is good. Going to have to put some pics up on the page next time I think to get some colour on it! Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 12, 2013 Share Posted February 12, 2013 What happens with yourself if you get near 145lbs? You will cut back when you are getting close to record attempt?I'm about 145-146 right now, I know I can always drop a pound or two pretty easily the morning of a meet so as long as I don't really get over 148 I'm pretty safe. How was your weekend, you're back in Aus now? Link to comment Share on other sites More sharing options...
JubNZ Posted February 13, 2013 Author Share Posted February 13, 2013 What happens with yourself if you get near 145lbs? You will cut back when you are getting close to record attempt?I'm about 145-146 right now, I know I can always drop a pound or two pretty easily the morning of a meet so as long as I don't really get over 148 I'm pretty safe. How was your weekend, you're back in Aus now? Yea that makes sense, 2 days till competition time, BOOYA!!! Yea back in Aussie now, weekend was good, managed to catch up with a bunch of people hadn't seen in a while. Off to Sydney this weekend I think, should be good! Link to comment Share on other sites More sharing options...
JubNZ Posted February 17, 2013 Author Share Posted February 17, 2013 Sigh, looks like Im only good at keeping this updated if I do it nightly, otherwise I keep just saying 'I'll do it tomorrow'. Tuesday I did work outWednesday I did not work out, planned to but was buggeredThursday, did not work work out, Valentines day Friday, me and the girl went to Sydney for weekend, ended up staying at a Sheraton branded hotel for the first night and there was a decent gym so I made sure to use it. No one was there for the hour I used it. Was plenty of equipment.Saturday, we went to the Blue Mountains, we did a bunch of walking through tracks but no specific workout. Today, Sunday. We left the Blue mountains in the morn but I went for a cheeky run to one of the lookouts, was only a 10 min run but was stoked I actually woke up to do it. Pic looking over Blue Mountains on run this morning: Also did a workout this evening (33 deg Celsius): 2km run20 dips200 skips20 press ups200 skips20 burpees200 skips20 korean jumping jacks200 skips20 ski jumps200 press ups Was extremely stoked that a package I was awaiting on arrived before we left for our trip, the one and only: Just over half way through it, really good book with lots of good info and easy to read!!!! Link to comment Share on other sites More sharing options...
JubNZ Posted February 19, 2013 Author Share Posted February 19, 2013 Happy with my last 2 days, I am improving each day. Going a bit slowly on the improvements but I am sure it will all tick over soon enough an real gains will be seen! Monday 18thLeg Raises x 20Arm up and down thing 20 x 12, 20 x 12Chest Press 27.5 x 12, 27.5 x 12, 32.5 x 6Leg Press 100 x 12, 100 x 12, 110 x 12Dumbbell Twist 5 x 30Plank 1 min, 1 min, 1 minAb Twist 5 x 50, 5 x 25, 5 x 35Seated Row 25 x 12, 25 x 12, 25 x 12, 30 x 6 Tuesday 19thKettle Bell Swing 16 x 12, 16 x 12, 16 x 12Calf Raises 9 x 12, 9 x 12, 9 x 12Swiss Ball Squats 8 x 12, 8 x 12, 8 x 12Skull Crushers 6 x 35, 6 x 35Lat Pull Downs 32 x 12, 36 x 12, 36 x 12, 41 x 12Lat Raises 3 x 30, 3 x 30, 3 x 30 Tomorrow: - Lots of core work and cardio- Look into Physio Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 19, 2013 Share Posted February 19, 2013 Ooooh, can't see the pic but what was the package that you got? What's up with the physio, not injured are you mate? Link to comment Share on other sites More sharing options...
JubNZ Posted February 21, 2013 Author Share Posted February 21, 2013 Ooooh, can't see the pic but what was the package that you got? What's up with the physio, not injured are you mate? Package was Roberts book haha, quite appropriate really! I have had a saw elbow last 6 months or so, its not enough to stop me doing most activities, but silly things like holding a bag of groceries for extended periods the joint starts to be painful. It almost feel like its a chipped bone :/. Has slowly been improving though, never broken a bone or anything so almost to proud to go to get it fixed lol. Link to comment Share on other sites More sharing options...
JubNZ Posted February 21, 2013 Author Share Posted February 21, 2013 Wednesday 20th Woke up with a really sore side/lower back, must have slept awkwardly. Improved during day but took day off as didnt wanna flare it up etc and was still uncomfortable Thursday 21st Side wasn't really sore today, yay. Could still feel it though so didn't get core work involved as planned. 67.4kg at start of session today, most I have been since starting this blog conformatably. If I can get to 69kg in a month I will be stoked. Better get eating Chest Press 30 x 12, 32.5 x 12, 32.5 x 12Kettle bell Swing 20 x 12, 20 x 12, 20 x 12Seating Row 25 x 12, 25 x 12, 25 x 12Arm up and down thing 20 x 12, 20 x 12, 20 x 12Dumbbell Twist 5 x 30, 5 x 30Skull Crusher 6 x 30, 6 x 30Lat Raises 5 x 12, 5 x 12Lat Pull Downs 36 x 12, 41 x 12, 41 x 12Press ups 3 sets of 20 Felt like a good workout! Found a physio not far from work, still hesitant to call. Guess I will sit on it for a bit Link to comment Share on other sites More sharing options...
JubNZ Posted February 25, 2013 Author Share Posted February 25, 2013 Friday 22ndCalf Raises 9 x 12, 9 x 12, 9 x 12Swiss ball Squats 7 x 12, 7 x 12, 7 x 12Leg Press 100 x 12, 110 x 12, 110 x 12Korean Jumping Jacks 5 x 30, 5 x 30, 5 x 30BB Squats 25 x 12, 25 x 12, 25 x 12 Saturday: Took it easy, legs were buggered Sunday 24th Went to a different gym today (same franchise, different location) while the girl was shopping. Was lots of different equipment, was all different branded equipment and actually felt different on various machines. Also came across first people who I thought were muppets, they were loud obnoxious, if I was a guest I would have been very turned off. Anyways Overhead Chest Press 43 x 12, 43 x 10Dumbbell Twist 4 x 30, 6 x 30, 6 x 30Tricep Pull downs 20 x 12, 25 x 12, 25 x 8 (this was a lot heavier than at home gym)Chest Press 20 x 12, 30 x 12, 30 x 12, 36 x 8Skull Crushers 6 x 30, 6 x 20, 6 x 30Lat Pull Downs 32 x 12, 32 x 12, 36 x 12, 36 x 12Dumbbell Curls 6 x 20, 6 x 20, 6 x 20Incline Press 23 x 12, 30 x 12, 30 x 8 Monday 25th Played tennis for just over 2 hours today, first time playing in over a year. Elbow held up alright, is quite sore now tho! Link to comment Share on other sites More sharing options...
JubNZ Posted February 27, 2013 Author Share Posted February 27, 2013 Tuesday 26th Quick session today, ended up leaving work late as. Leg Press 120 x 6, 120 x 6, 120 x 8BB Squats 25 x 12, 25 x 12, 25 x 12, 25 x 12Leg Curls 50 x 6, 57 x 6, 64 x 6, 71 x 610 mins of core work Wednesday 27th Chest Press 32.5 x 8, 35 x 8, 37.5 x 8Seated Leg Raises 20 x 15, 30 x 12, 35 x 12BB Squats 20 x 12, 40 x 12, 40 x 8, 42.5 x 8Front Shrugs 25 x 12, 25 x 12, 25 x 12Back Shrugs 25 x 12, 25 x 12, 25 x 12Dumbbell Shrugs 8 x 50Leg Raises 3 sets of 15Seated Row 25 x 8, 30 x 8 PT sessions tomorrow! Need to think what I want to work on!!! I think getting a good core routine is important, I seem a bit slack and airy airy on it. Also, form on squats I want to be sure of Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 28, 2013 Share Posted February 28, 2013 Enjoy your PT session bud, have fun. Thanks for your feedback on the website, appreciate it !! Link to comment Share on other sites More sharing options...
JubNZ Posted March 1, 2013 Author Share Posted March 1, 2013 Enjoy your PT session bud, have fun. Thanks for your feedback on the website, appreciate it !! PT session was good! As is ya website Could/should have prepared more with the PT sessions but it is what it is. Have made some progress, arms are slightly bigger as are y calves, everything else the same pretty much. Have put on 2 kilos since October. Nothing insane, but I think this is going t really improve in the next 8 weeks! Thursday 28th (light session with PT going over movements etc) BB Bench Press 25 x 10, 25 x 1030d Incline Fly 7 x 10, 7 x 10, 7 x 10BB Skull Crusher 13 x 12, 13 x 12, 13 x 12Assisted Dips 35 x 12, 35 x 12, 35 x 12Leg Raise BW X 12, BW x 12 Next post will be a Feb Summary and March Goals! Link to comment Share on other sites More sharing options...
JubNZ Posted March 1, 2013 Author Share Posted March 1, 2013 Feb Goals 1. Eat more food, weighted myself at the gym today.Weighted 64.5kg, lowest I've been in 7+ years at least. Want to get to 75kg by end of year, so not a good start there. Had a think and I simply do not think I am eating near enough calorie wise, I eat/drink a shit tonne of fruit and veg. But given I am actually hitting the gym 5/6 days a week now I am burning it all off and then some. Not going to count calories really, will see how I go tomorrow then use it as a basis for the rest of the month. I think if I add a bowl of rice/veges mid afternoon, apple/peanut butter mid morn and a extra protein shake that should help a bunch.Pass. Overall ate more during the day, still need to another actual meal on most days rather than extra snacks (peanut butter ftw). Weighed in at 67.5kg which was a step in the right direction towards 75kg. 2. PLANK! Starting as a base of 1m 20 secs for base time of plank, improve plank time by 4 seconds each day. Don't think I need to get ready to achieve goals for size of arms, individual sizes yet. Its only been 6 weeks or so since I have been going regularly. Fail. Never got any momentum, missed days early on and never recovered. Did get up to 2mins. 3. 22 Workouts. Unfortunately its not a leap year, but 1.5 days of a week should be all good!Fail. 18 workouts. Need to cut down the 'oh I feel buggered' reason down. A - I need to sleep more. B - Once I warm up when feeling like this I am good to go. Although saying 4.5 workouts a week does not seem bad, a fails a fail. March Goals: So I am about to book a one way ticket to Chiang Mai, will be staying there for 6 weeks before heading to Canada (via Vegas, LA and hopefully up the West Coast) Given that I leave on the 21st, and I do not know my plan for where I will be staying in Chiang Mai I will give March Part A 21 days. Following on from last month, 1- Eat more, prepare a weeks worth of fried rice to take to work.2 - 14 workouts, will be very busy saying goodbyes etc but hopefully can nail it! Link to comment Share on other sites More sharing options...
JubNZ Posted March 4, 2013 Author Share Posted March 4, 2013 March 1st:9min run, 1.87km40 press ups March 2nd: Chest Press 35 x 8, 35 x 8, 35 x 8, 37.5 x 8, 37.5 x 8Bench Press 25 x 10, 30 x 10, 30 x 10Front Shrugs 20 x 15, 25 x 15, 25 x 15Reverse Shrugs 20 x 15, 25 x 15, 25 x 15Dumbbell Shrugs 2 sets of 15, 8kg I thinkBB Squats 40 x 10, 50 x 10, 50 x 10Calf Raise 20 x 15, 40 x 15, 40 x 15Skull Crushers 7 x 30 March 3rd: Day off, had some friends in town from NZ so we went out previous night and I ended up really hungover March 4th: Just got home from 2.5 hours of tennis, 32 degrees didn't help ! Link to comment Share on other sites More sharing options...
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