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    #182
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Cycle into work 20 mins


    Workout B

    Squat
    Warmup - 20x8, 60x5, 80x4
    Work - 100x4x5

    Shoulder Rehab

    Tricep Pushdowns
    35x20, 45x15, 50x12, 50x9

    Abs workout


    Cycle home from work 20 mins


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    #183
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Cycle into work 20 mins


    Cycle home from work 20 mins


    Football - 1 hour evening astro game


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    #184
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Cycle into work 20 mins


    Workout A

    Squat
    Warmup - 20x8, 50x5, 70x5
    Work - 100x4x5

    Shoulder Rehab

    Deadlift
    Warmup - 20x8, 60x5, 100x4
    Work - 125x4x4, 100x6

    Abs Workout


  • Options
    #185
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Cycle into work 20 mins


    Workout B

    Squat
    Warmup - 20x8, 60x5, 80x4
    Work - 100x4x2, 100x3

    Shoulder Rehab


    Cycle home from work 20 mins


  • Options
    #186
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Football - 1 hour evening astro game


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    #187
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Cycle into work 20 mins


    Gym
    20 minutes treadmill


    Cycle home from work 20 mins


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    #188
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Tweaked my hamstring playing football last night. Combine that with my fooked shoulder, and I'm a bit out of action for the time being...............

    Will still be cycling as long as the physio says it's alright (am up with him tomorrow).

    Am planning on doing a 2 month serious challenge starting from the 6th October.


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    #189
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Measurement Day 1 - 2008-10-12

    Chest: 101.5
    Bicep (L): 31
    Bicep (R): 30.5
    Waist: 95
    Hips: 105.5

    Body weight: 86.7Kgs

    The challenge is starting for me in earnest today. Last week was a bit all over the shop, but I've 7 weeks now till the end of November, and I'm aiming to get rid of the flab that I've accumulated over the past couple of months. I took the before pictures yesterday, so I know I've a good bit of work to do. I'm still injured (shoulder and hamstring), which is annoying as I can't train the way I'd like to, but I'll be trying to put in a lot more cardio over the next few weeks to burn the fat off and get back to where I was.


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    #190
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Morning

    Cycle into work 30 mins, Swim 10 mins



    Lunchtime - Gym - Workout B

    Squat
    Warmup - 20x8, 60x5, 80x4
    Work - 90x4x4

    Press
    20x10, x12x4

    Power Clean
    Warmup - 20x8, 40x5
    Work - 50x5x5

    Abs workout



    Evening

    Cycle home from work 30 mins


  • Options
    #191
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Lunchtime - Gym - Cardio

    Cross-trainer - 5 mins

    Treadmill - 20 mins

    Stretching


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    #192
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Morning

    Cycle into work 30 mins, Swim 10 mins



    Lunchtime - Gym - Workout A

    Squat
    Warmup - 20x8, 60x5, 80x5
    Work - 90x4x4

    Chins
    x7, x6, x4x3

    Deadlift
    Warmup - 20x8, 60x5, 100x2
    Work - 100x4x4

    Seated DB Curl
    10x15, 12.5x10, x8, 10x10

    Abs workout



    Evening

    Cycle home from work 30 mins


  • Options
    #193
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Lunchtime - Gym - Cardio

    Warm-up - Cross-trainer - 5 mins

    Work - Treadmill - 20 mins

    Cool-down - Swimming - 10 mins


  • Options
    #194
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Morning

    Cycle into work 30 mins, Swim 10 mins



    Lunchtime - Gym - Workout B

    Squat
    Warmup - 20x8, 60x5, 80x4
    Work - 90x5x2, 90x4x3

    Press
    20x15x3, 20x12x2

    Power Clean
    Warmup - 20x8, 40x5
    Work - 50x5x5

    Tricep Pushdown
    Warmup - 35x15, 40x12
    Work - 45x10x3, 47.5x8x2

    Abs workout



    Evening

    Cycle home from work 30 mins


  • Options
    #195
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Measurement Day 2 - 2008-10-18

    Chest: 101
    Bicep (L): 31
    Bicep (R): 31
    Waist: 94
    Hips: 104.5

    Body weight: 84.9Kgs


  • Options
    #196
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Morning

    Cycle into work 30 mins, Swim 10 mins



    Lunchtime - Gym - Workout A

    Squat
    Warmup - 20x8, 60x5, 80x4
    Work - 95x5x2, 95x4x2, 95x2

    Chins
    x8, x7, x6, x5, x4

    Deadlift
    Warmup - 20x8, 60x5, 90x4
    Work - 110x4x4

    Seated DB Curl
    10x15, 12.5x10x2, x6, 10x12

    Abs workout



    Evening

    Cycle home from work 30 mins


  • Options
    #197
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Morning

    Cycle into work 30 mins, Swim 5 mins



    Lunchtime - Gym - Cardio

    Warm-up - Cross-trainer - 5 mins

    Work - Treadmill - 20 mins

    Cool-down - Swimming - 10 mins



    Evening

    Cycle home from work 30 mins


  • Options
    #198
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Morning

    Cycle into work 30 mins, Swim 5 mins



    Lunchtime - Gym - Workout B

    Squat
    Warmup - 20x8, 60x5, 80x4
    Work - 95x4x2, 95x3x2

    Press
    20x15x3, 20x10x2

    Power Clean
    Warmup - 20x8, 40x5
    Work - 50x5x5

    Tricep Pushdown
    Warmup - 40x12, 45x12
    Work - 50x10x4




    Evening

    Cycle home from work 30 mins


  • Options
    #199
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Yesterday:

    Lunchtime - Gym - Cardio

    Warm-up - Cross-trainer - 5 mins

    Work - Treadmill - 20 mins

    Cool-down - Swimming - 10 mins


  • Options
    #200
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Morning

    Cycle into work 30 mins, Swim 5 mins



    Lunchtime - Gym - Workout A

    Chins
    x8, x7x2, x6, x5x2

    Squat (Smith-machine - rack was busy for too long)
    Warmup - Bar x8, Bar+40x5, Bar+60x4
    Work - Bar+80x4x4, x2

    Seated DB Curl
    10x15, 12.5x10x2, x8, 10x12x2

    Deadlift
    Warmup - 20x8, 60x5, 90x4
    Work - 110x4, 115x4x4

    Abs workout



    Evening

    Cycle home from work 30 mins


  • Options
    #201
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Measurement Day 3 - 2008-10-25

    Chest: 100.5 (-0.5)
    Bicep (L): 31
    Bicep (R): 31
    Waist: 91.5 (-2.5)
    Hips: 103.5 (-1)

    Body weight: 83.7Kgs (-1.2)


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    #202
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Morning

    Cycle into work 30 mins, Swim 5 mins



    Lunchtime - Gym - Workout B

    Squat
    Warmup - 20x8, 60x5, 80x4
    Work - 95x4x2, 95x3x3

    Press
    20x15x3, 20x12x2

    Power Clean
    Warmup - 20x8, 40x5
    Work - 50x5x2, 50x4, 55x3x2

    Tricep Pushdown
    Warmup - 45x12, 50x10
    Work - 55x8x4

    Abs Workout




    Evening

    Cycle home from work 30 mins


  • Options
    #203
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Morning

    Cycle into work 30 mins



    Lunchtime - Gym - Cardio

    Warm-up - Cross-trainer - 5 mins

    Work - Treadmill - 20 mins

    Cool-down - Swimming - 10 mins



    Evening

    Cycle home from work 30 mins


  • Options
    #204
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Lunchtime - Gym - Workout A

    Squat
    Warmup - 20x8, 60x5, 80x4
    Work - 95x4x2, x2, x3, x2

    Chins
    x8x2, x6x2, x5x2,

    Deadlift
    Warmup - 20x8, 60x5, 90x4
    Work - 115x4x4

    Seated DB Curl
    10x15, 12.5x10x3, x6

    Abs workout

    Swim - 10 mins


  • Options
    #205
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Morning

    Cycle into work 30 mins



    Lunchtime - Gym - Cardio

    Warm-up - Cross-trainer - 5 mins

    Work - Treadmill - 20 mins

    Cool-down - Swimming - 10 mins



    Evening

    Cycle home from work 30 mins


  • Options
    #206
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Measurement Day 3 - 2008-11-01

    Chest: 100.5
    Bicep (L): 31.5 (+0.5)
    Bicep (R): 31.5 (+0.5)
    Waist: 91 (-0.5)
    Hips: 103 (-0.5)

    Body weight: 82.0Kgs (-1.7)


  • Options
    #207
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Morning

    Cycle into work 30 mins



    Lunchtime - Gym - Workout B

    Squat
    Warmup - 20x8, 60x5, 80x4
    Work - 95x4x5

    Press
    Warmup - 20x10
    Work - 25x10x3, x8x2

    Power Clean
    Warmup - 25x8, 45x5
    Work - 55x5x2, x4x2

    Tricep Pushdown
    Warmup - 45x15, 50x12
    Work - 55x10x2, x7, x8x2

    Abs Workout




    Evening

    Cycle home from work 30 mins


  • Options
    #208
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Morning

    Cycle into work 30 mins



    Evening

    Cycle home from work 30 mins


  • Options
    #209
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Morning

    Cycle into work 30 mins



    Lunchtime - Gym - Workout A

    Squat
    Warmup - 20x8, 60x5, 80x4
    Work - 95x4x2, 95x3x3

    Chins
    x10, x8x2, x6x2, x5

    Deadlift
    Warmup - 20x8, 60x5, 90x4
    Work - 115x4x5

    Seated DB Curl
    10x15, 12.5x10x3, x8, 10x12


    Abs workout



    Evening

    Cycle home from work 30 mins


  • Options
    #210
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Morning

    Cycle into work 30 mins



    Lunchtime - Gym - Cardio

    Warm-up - Cross-trainer - 5 mins

    Work - Treadmill - 20 mins

    Cool-down - Swimming - 10 mins



    Evening

    Cycle home from work 30 mins


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    #211
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Morning

    Cycle into work 30 mins



    Lunchtime - Gym - Workout B

    Squat
    Warmup - 20x8, 60x5, 80x4
    Work - 90x4x2, 90x3, 80x4x2

    Press
    Warmup - 20x10
    Work - 25x10, 30x6x2, 25x8x2

    Power Clean
    Warmup - 25x8, 45x5
    Work - 55x5x4

    Tricep Pushdown
    Warmup - 45x15, 50x12
    Work - 57.5x10x4

    DB Front Raise
    Warmup - 7.5x10
    Work - 10x8, 7.5x10x4



    Evening

    Cycle home from work 40 mins


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