tag:blogger.com,1999:blog-55393807359500499422024-11-01T04:22:19.267-07:00YESr0dhttp://www.blogger.com/profile/10970367881130149682noreply@blogger.comBlogger5125tag:blogger.com,1999:blog-5539380735950049942.post-26222667284403273102011-01-21T05:11:00.000-08:002011-01-21T05:11:37.297-08:00Went running yesterday just cos I felt like it and had a bit of time to kill. Was roughly 2 miles and took 35 mins. Tried to go at 60-75% pace all the way with only 1 break where I walked for a few minutes to stop myself puking. <br /> <br /> Here's a little sample of my motivation<br /> <br /> <iframe title="YouTube video player" class="youtube-player" type="text/html" width="640" height="390" src="http://www.youtube.com/embed/sJ8AKYbN1Z8" frameborder="0" allowFullScreen></iframe><br /> <br /> Got tris, traps and calves today, will update later!YESr0dhttp://www.blogger.com/profile/10970367881130149682noreply@blogger.com8tag:blogger.com,1999:blog-5539380735950049942.post-42666500464508328052011-01-19T15:56:00.000-08:002011-01-19T15:56:14.849-08:00Warm up - Stationary bike for 10 minutes.<br /> <br /> 1. Leg extensions<br /> <br /> 15kg x 15<br /> 30kg 2 x 12<br /> 50kg 2 x 8<br /> <br /> 2. Straight leg deads<br /> <br /> Bar x 20<br /> 40kg x 15<br /> 60kg x 12<br /> 100kg x 8 followed by dropset to 60kg x 10<br /> <br /> 3. Front squat machine<br /> <br /> 1 plate x 15<br /> 2 plates 2 x 12<br /> 3 plates 2 x 6<br /> <br /> 4. Single leg hamstring curls<br /> <br /> 10kg 4 x 12 each leg<br /> <br /> 5. Db lunges<br /> <br /> 25kg x 20 each leg<br /> <br /> <br /> Felt a bit shitty this workout so stayed light and concentrated on form and making every rep count so I could get out quicker. Still a good, productive work out though!YESr0dhttp://www.blogger.com/profile/10970367881130149682noreply@blogger.com2tag:blogger.com,1999:blog-5539380735950049942.post-71374985500595836682011-01-18T13:00:00.000-08:002011-01-18T13:00:30.828-08:00Warm up - light lateral raise/front raise superset x 3<div><br /> </div><div>1. Db shoulder press</div><div><br /> </div><div>20kg x 15</div><div>25kg x 10</div><div>30kg 2 x 8</div><div>32.5kg x6</div><div><br /> </div><div>2. Behind the neck smith machine press</div><div><br /> </div><div>bar x 15</div><div>30kg x 15</div><div>40kg x 12</div><div>50kg x 10</div><div>60kg x 6</div><div><br /> </div><div>3. Db lateral raise supersetted with upright rows</div><div><br /> </div><div>10kg x 15 ---- 20kg x 10</div><div>12.5kg 2 x 10 ---- 20kg x 10</div><div><br /> </div><div>4. Db alternating front raise</div><div><br /> </div><div>10kg x 15</div><div>12.5kg x 12</div><div>15kg 2 x 10 followed by dropset to 10kg x 10</div><div><br /> </div>YESr0dhttp://www.blogger.com/profile/10970367881130149682noreply@blogger.com9tag:blogger.com,1999:blog-5539380735950049942.post-74015021107525834012011-01-18T10:22:00.000-08:002011-01-18T10:22:10.017-08:00<a href="http://www.youtube.com/watch?v=oAgYMi6u-Gg">http://www.youtube.com/watch?v=oAgYMi6u-Gg</a>YESr0dhttp://www.blogger.com/profile/10970367881130149682noreply@blogger.com0tag:blogger.com,1999:blog-5539380735950049942.post-76897870871172958802011-01-17T15:44:00.000-08:002011-01-17T15:44:20.468-08:001.Single arm machine row.<br /> <br /> 30kg 3x12<br /> 80kg 3x8<br /> <br /> 2.T bar row<br /> <br /> 2 plates 2x10<br /> 3 plates, 4 plates x 8 followed by drop set to failure.<br /> <br /> 3. Neutral grip lat pulldown/close grip pulldown super set<br /> <br /> 40kg 2x15<br /> 50kg x 12<br /> 70kg x 10 followed by triple drop set<br /> <br /> 4. Bent over row/deadlift super set<br /> <br /> 60kg x 10 x 10<br /> 80kg 2 x 10 x 10<br /> <br /> 5. Weighted hyper extensions<br /> <br /> Bodyweight x 15<br /> 20kg 3x10YESr0dhttp://www.blogger.com/profile/10970367881130149682noreply@blogger.com3