PR or ER

itsallaboutheL

Saturday

an hour of step aerobics!!:D no ****!! twas actually very good

an hour on the bike + some faffing around in the gym

itsallaboutheL

Sunday

1 hour on bike with intervals

arms!

itsallaboutheL

Monday

dumbell bench
26kg bells x 20
40kg bells x 6 x 6 x 5 x 4
38kg bells x 8 x 6

Incline
36kg x 8 x 7

I ****ed up my right pec last week thought i tore something turns out it was the inclines, so i didnt push the chest session tonight, just got the blood flowing.... feeling strong tho.

Tate Press
22kg 4 x 10

Push Downs
as usual with drop set

30mins intervals on bike

itsallaboutheL

Tuesday
Seated Military Press with OLY bar on low back bench
60kg x 10 x 8 x 7 x 6 ( x 5 -3 -2 - 1 )rp

bent over laterals
20kg bells
5 x 10

Shrugs
Lots

45 mins on bike intervals for first twenty

itsallaboutheL

did an awful lot more last week that i didnt log.....

tonight..

25mins bike intervals

DB bench
28kg x 18
40kg
1x6
1x5
3x6
1x5

i had 8 reps on the 6s and 6 on the fives, felt so strong, the last five was a five because i roared out fúck you you cúnt on the last rep of the last set and couldnt stay composed!:D


Incline bench
34kg bells
3 x 7

HS Chest Press
40kg x 15
50kg x 2 x 10 - 7 - 40kg x 8 30kg x 9 20kg x 15

Flyes
20kg bells 3 x 10

itsallaboutheL

Today

Spin
an hour

Tate Press
22kg bells
4 x 12

Tricep pushdowns
38.7 kg
4 x 12 + a dropset

OverHead extentions
32kg DB 4 x 12

Bicep Curls
20kg bells x blah

itsallaboutheL

Today
Cicuit Class an hour (im a ghey)

Standing Military Press
Oly Bar 60kg x 8

Seated Military Press
60kg Oly Bar x 10
x 10
x8 x spotter stop touching my damn bar i had a ten!
x8
x8
x7

Behind the Neck Press Setted with Hang Snatches
50kg Oly bar not sure how many reps i was just wingin it

Bent Over Laterals
20kg 'bells 4 x 10

Shrugs
40kg 'bells x my grip strength is a joke

10mins on bike

itsallaboutheL

Sunday

Earlier in the day
Db Bench
42kg 'bells x 7

OH Squats
60kg x 10

Hang Snatch
50kg x 4 or so

Later in The Day

Hang Cleans
60kg x 10

Power |Cleans
70kg x 5
80kg x 2
80kg x 5 x 3

Pendlay Rows
90kg x 6 x 5

Reverse Grip Bent Over Rows
70kg 4 x 10

Upright Rows
50kg 4 x 10

Reverse Grip Pull Down to Chest
40kg each side x 10 x 8 x 8 x 7 x 6 x dropset

Some Other Stuff

itsallaboutheL

Wednesday

DB Bench

42kg 'bells
5 x 5

go on my son!!

INcline DB Bench

High incline 34 kg bells 2 x 8
Lower Incline 34kg bells 2 x 8

Tate Press
22kg bells 4 x 10

Close Grip Pushdowns
38.7kg 4 x 12

DB Curls
20kg bells' 4 x 10
setted with two hammer curls dropsets

Cable Curls EZ Bar
30.something kg 3 x 20

Other Stuff

kevpants

itsallaboutheL wrote: »

Sunday


Pendlay Rows
90kg x 6 x 5

Reverse Grip Bent Over Rows
70kg 4 x 10

Upright Rows
50kg 4 x 10

Reverse Grip Pull Down to Chest
40kg each side x 10 x 8 x 8 x 7 x 6 x dropset

I always wondered what the "L" stood for. Know I know, it's lats.

I thought it was Leopardskin originally...just a hunch.

itsallaboutheL

Or Love?? its possible im just a romantic at heart!



Tonight....................i went mad
Note: the very first thing i did with no warm-up was unrack the bar and 2 20s on the Hammer Strength Shoulder press which hurt alot
Seat Military Press with OLY Bar
60kg x 12
x10
x8-3-3-3-2 RestPaused

Dumbell Bench
40kg'bells x 7
38kg 'bells x 8
36kg 'bells x 8
36kg 'bells x blah

Lat Pull Down
95kg x 7
85kg x 10
85kg x 8


Bent Over Laterals
20kg bells 2 x 10

Dips
BW 4 x 10ish!

Pull-ups supersetted with 20kg dbell curls
2 (7 p ups + 14 curls)

30kg Preacher Curl Super setted with 20kg DB Curls the 18kg DB curls

x a good lot

Close Grip Pushdowns
38.7kg
x 14
x12
x8
x dropset

Cable Curls EZ Bar
28.... kg 2x 20

Spme Shrugs

itsallaboutheL

I couldnt flucking sleep last night, so got up at half six and watched two hours of wrestling on sky sports before heading into the gym to turn into John Cena.

The Lack of sleep is the reason for the uber ****tyness of the training..

Nehoo this morning

Hang Cleans
60kg x 8

Bench
bar x 20
60kg x 15
80kg x 5
100kg 2 x 5
90kg x 8
80kg x 7
70kg x 7
60kg x 5
done with little to no rest, bout 20-30secs

Incline DB Bench
36kg 'bells 3 x 6

Tate Press SSed with Alternating arm med ball push ups
4 x 8 on both

OH Squats
50kg x 12

EZ Bar Curls
40kg 4 x 10

Hammer Curls SSed with Reverse Curls

18kg 'bells + 30kg EZ
3 or 4 crapish sets
Little giant set with wide grip culs thrown in with the above

Now Sleepy Time

Deadlifts to follow this evening methinks:rolleyes:

itsallaboutheL

ON a slightly lighter note, a drunk girl in my house that other day half raped me to look at my "abs"!

at least i must be startin to look like i may actually posess more than one!

Which i dont

the drifter

mate ive just ready your log back to 11/2008 and i seen one mention of overhead squat but no other squat work at all!!!! is there a reason for this?

itsallaboutheL

the drifter wrote: »

mate ive just ready your log back to 11/2008 and i seen one mention of overhead squat but no other squat work at all!!!! is there a reason for this?

I had a bad fail on the 4th set of 130 for 5s and it scared the **** outa me!! forcing me to turn into a pussy!

I've realised its why my bench has been so stagnant for the past 8 fúcking months too, time to man up methinks, its gonna be an awful kick in the hole struggling to do 5x5s with a hundred k tho

the drifter

i mean this in the best possible way but

you p***y ass mother fu*ker get your lazy ass into a squat rack and quit your jibber jabber!!!! grrrrr

itsallaboutheL

Last Night

DB Bench
24kg 'bells x 18
38kg 'bells x 10 x 9 x 7 x 7

Incline DB Bench
36kg 'bells
2 x 5
3 x 4

HS Chest Press
80 odd kg 4 x 12

Close Grip Push downs
the usual

Cable Curls
many

im forgetting something i did but i dont know what!
my right shoulder is fúcked which sucks

the drifter

Squat? Squat Squat Squat?........SQUAT!!!!

itsallaboutheL

I swear to god i've nearly motivated myself to go squating again, i just have to find the time where there will be no one in a 17000 member gym!!!

i'm actually sick of this ****ing gym its a joke.

itsallaboutheL

Parralel (sp!) rows on a hyper bench yokey a la diesel crew are on the cards i think if i can get someone to distract the instuctors for ten minutes

the drifter

itsallaboutheL wrote: »

I swear to god i've nearly motivated myself to go squating again, i just have to find the time where there will be no one in a 17000 member gym!!!

i'm actually sick of this ****ing gym its a joke.

pffft SQUAT!

Hail 2 Da Chimp

Peer pressure in the Fitness logs :pac:

the drifter

man ive seen this guy....he'd look at home with 200kg thrown across his back....


NOW SQUAT!!!!

kevpants

the drifter wrote: »

man ive seen this guy....he'd look at home with 200kg thrown across his back....


NOW SQUAT!!!!

He'll look at home with you thrown across his back if you keep this up!

But seriously, squat. Even front squat or Zercher squat so you don't hurt your ladyparts?

the drifter

kevpants wrote: »

He'll look at home with you thrown across his back if you keep this up!

But seriously, squat. Even front squat or Zercher squat so you don't hurt your ladyparts?

ah he knows im only ripping the p*iss....:D:D

itsallaboutheL

Drifter for you Honey:D

Today
Squats
60kg x 15 (nearly popped a hamstring!)
100kg 6 x 5

Fúck it i had to break myself in slowly, my squat hymen had re-grown itself!

Pendlay Rows

70kg x 10
90kg 6 x 5

Reverse Grip Bent Over Rows

75kg 3 x 10
60kg x 20 (fried!)

Lat Pulldown
95kg x 6- 7ish wont give myself the 7th
85kg x 8
85kg x 7
75kg x 10

HS Reverse Grip Pulldown To Chest
80kg 3 x 6 my heart wasnt in it

Thoughts....
Felt great to be back squating, that hamstring was touch and go. The weight was handy but i said id start light enough, my brain was absolutly fried by the 5th set tho, the ould CNS has a bit of remembering to do!

Happy to be back, thanks for the badgering!

the drifter

see!!! fair play!!!

itsallaboutheL

Week One
Day One (Wednesday)
Day Two (Sunday)
Set 1
45% x 8-10
45% x 8-10
Set 2
55% x 6-8
55% x 6-8
Set 3
65% x 6
65% x 5
Set 4
65-70% x 6
75% x 5
Set 5
65-70% x 6
80% x 5
Set 6
65-70% x 6
80% x 5
Set 7
65-70% x 6
80% x 5
Set 8
75% x 5
Set 9
65% x 6-8
Set 10
50-55% x 8-12


Just putting this here for myself

itsallaboutheL

Disasterous session last night. im not even going to log it, just hope it never happens again. I've been ignoring an injury that has gotten seriously worse in the past week and i cant see my self pressing any big weight for a considerable period which sucks

the drifter

dude what happened?