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Haha yeah I dropped a couple a kilos, always look on the brightside I dropped all the water weight from taking the creatine and I'm not taking it anymore. I did get pretty drunk but not totally out of control so would be surprised if it was a hangover, I still feel a tiny bit delicate but I'll be alright

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Monday 25/3/13

 

Bit of a quick mixed up workout before college, mostly bodyweight

 

Chin ups supersetted with dips

Chins x 7 reps

Dips x 10 reps

Chins x 7 reps

Dips x 10 reps

Chins x 7 reps

Dips x 10 reps

Chins x 5 reps

Dips x 10 reps

 

Ab crunches

X 25 reps

+ 2.5Kg plate x 25 reps

+ 5Kg plate x 25 reps

 

Barbell Bicep curls

20 Kg x 10 reps

25 Kg x 10 reps

25 Kg x 10 reps

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Wednesday 27/3/13

 

SQUATS

0Kg x 12 reps

20Kg x 12 reps

50Kg x 12 reps

70Kg x 12 reps

80Kg x 12 reps. This sucked, super difficult!

 

OVERHEAD PRESS

20Kg x 12 reps

40Kg x 10 reps

45Kg x 8 reps

55Kg x 4 reps

40Kg x 12 reps

 

Arm isolation (won't bore with details)

 

SHRUGS

10Kg plates each arm x 12 reps

15Kg plates each arm x 12 reps

20Kg plates each arm x 12 reps

20Kg plates each arm x 12 reps

 

I've developed an obsession with fruit tea cakes..

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Ello mate! All good here cheers bud! How's things on your isle? Did you get your piercing??

I would say the cutting was going well but its not ahha, I've at least cut out crap food, I haven't eaten crisps, chips or sweets etc. For about a week or so. I think I'll train arms and abs more often and throw in some more cardio but won't necesarily 'cut' anymore ahha, I'm terrible I know.

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FRIDAY 29/3/13

 

DEADLIFTS

20Kg x 12 reps

60Kg x 10 reps

80Kg x 10 reps

120Kg x 6 reps

60Kg x 12 reps

 

CHIN UPS and DIPS supersetted

 

CHINS x 8 reps

DIPS x 10 reps

 

CHINS x 7 reps

DIPS x 10 reps

 

CHINS x 6 reps

DIPS x 10 reps

 

CHINS x 5 reps

DIPS x 10

 

AB CRUNCHES

X 25 reps

+2.5kg x 25 reps

+5Kg x 20 reps

+10Kg x 15 reps

 

BARBELL BICEP CURLS

20Kg x 10 reps

20Kg x 10 reps

30Kg x 7 reps

20Kg x 12 reps

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Monday 1/4/13

 

LUNGES

0Kg x 12 reps each leg

20Kg x 10 reps each leg

30Kg x 8 reps each leg

30Kg x 8 reps each leg

0Kg x 12 reps each leg

 

OVERHEAD PRESS

20Kg x 12 reps

30Kg x 10 reps

50Kg x 7 reps

55Kg x 5 reps

30Kg x 12 reps

 

BENCH PRESS

30Kg x 12 reps

40Kg x 12 reps

50Kg x 12 reps

55Kg x 12 reps! easy peasy!

 

Tricep isolation

 

AB CRUNCHES

X 25 reps

2.5Kg x 25 reps

5Kg x 25 reps

10Kg x 20 reps

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Wednesday 3/4/13

Another early morning session

 

CHIN UPS

X8 reps

X7 reps

X7 reps

X6 reps

X5 reps

CHIN UP NEGATIVES (super slow)

X 5 reps

X 5 reps

 

Rows w/plates

5Kg plates x 12 reps

10Kg plates x 12 reps

15Kg plates x 12 reps

20Kg plates x 12 reps

 

SHRUGS W/ plates

20Kg plates x 12 reps

20Kg plates x 12 reps

20Kg plates x 12 reps

Dropset to 15Kg x 10 reps

 

BARBELL BICEP CURLS

20Kg x 10 reps

25Kg x 10 reps

30Kg x 8 reps

20Kg x 12 reps

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Day off today yeaaahhhh!

Monday 8/4/13, a bit of everything today.

Chin ups supersetted with dips

 

Chins x 10 reps!!

Dips x 10 reps

Chins x 8 reps

Dips x 10 reps

Chins x 6 reps

Dips x 10 reps

Chins x 5 reps

Dips x 10 reps

 

SQUATS, my makeshift squat rack isn't up to the task of holding the amount of weight I need to squat, I'm going to buy a decent one soonish but in the mean time I'll do dumbbell squats using weight plates instead of dumbbells.

 

0Kg x 12 reps

10Kg x 12 reps

20Kg x 12 reps

S-set calf raises x 15 reps

30Kg x 12 reps

S-set calf raises x 15 reps

40Kg x 12 reps

S-set calf raises x 15 reps

 

AB CRUNCHES

X 25 reps

5Kg x 20 reps

10Kg x 20 reps

X 35 reps ouuuuuch!

 

4 sets of Bicep band curls

 

So my weights been going up and down for a while, I've lost a bit of fat and put on a fair bit of muscle. Currently weighing 82.5Kg which is great, I'll upload pics soon

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Yeah the easter break is great, its nice to have a little time to relax

 

Wednesday 10/4/13

Bit of everything again today, early morning with a very light breakfast so not expecting anything special.

 

DEADLIFTS

20Kg x 10 reps

60Kg x 10 reps

100Kg x 6 reps

140Kg x 1 rep.. Dammit.

60Kg x 15 reps so so easy

 

OVERHEAD PRESS

20Kg x 10 reps

40Kg x 10 reps

60Kg x 1 rep! PB! Fuck yeah!

40Kg x 12 reps

 

Incline pushups + superset shrugs w/plates

X 10 reps

30Kg x 12 reps

X 10 reps

40Kg x 12 reps

X 10 reps

40Kg x 12 reps

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I'm really liking the training article written by derek tresize on the main site, about training the same muscles every other day but keeping to one exercise each, think I'll do something along those lines as I have been doing.

 

Friday 12/4/13

 

BENCH PRESS

These were all suppersetted with the chins below

20Kg x 12 reps

40Kg x 12 reps

50Kg x 10 reps

65Kg x 7 reps

50Kg x 12 reps

 

CHINS

X 5 reps

X 5 reps

X 5 reps

X 5 reps

X 5 reps

 

 

(For summer)

AB CRUNCHES

X 30 reps

X 30 reps

 

Barbell BICEP CURLS

20Kg x 10 reps

30Kg x 10 reps

20Kg x 12 reps

Drop set

10Kg plate x 8 reps

 

My hangover wouldn't allow much more tbh, so hungry so I'm calling off training early

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