Not much to write about on Day 25 but I am struggling. Just chest today nothing else.
Until next time...
Stay Strong, Stay Focused and Keep Faith
Showing posts with label Muscle in a Month. Show all posts
Showing posts with label Muscle in a Month. Show all posts
Thursday, 5 March 2009
Day 24
Well its coming down to the end of the 28 days and I am feeling very tired. The weight I usually lift I am finding it a little hard. But I keep going on. I am looking forward to a week of absolutely no training. Cant wait.
Anyway on to todays session!!
Shoulders to start with which as usual made me want to scream. Went up in weight slightly which was one good thing.
Next up was back. Must say with the chin ups I am getting stronger each time and so are my back muscles. I have always liked doing back. Have not done Lat pulll down for ages though. That was a shock.
The bicep curls and triceps at the end just finished me off. Again struggled on the weight I usually do
Got through it all with a big push and felt relieved when I was done
Until next time….
Stay Strong, Stay Focused and Keep Faith
Anyway on to todays session!!
Shoulders to start with which as usual made me want to scream. Went up in weight slightly which was one good thing.
Next up was back. Must say with the chin ups I am getting stronger each time and so are my back muscles. I have always liked doing back. Have not done Lat pulll down for ages though. That was a shock.
The bicep curls and triceps at the end just finished me off. Again struggled on the weight I usually do
Got through it all with a big push and felt relieved when I was done
Until next time….
Stay Strong, Stay Focused and Keep Faith
Tuesday, 3 March 2009
Day 23/Measurements
Not the hardest of days but enjoying the leg sessions. Really worked my tale off today and was close to being sick. Core really starting to take some shape and went up in weight with the windmills. Short and sweet today.
Chest 37
Shoulders 46
Waist 34
Hip 37.5
Arms L 12.5 R 12.5
Thighs L 20 R20.5
Calf L 14 R 15
Until next time…
Stay Strong, ,Stay focused and Keep Faith
Chest 37
Shoulders 46
Waist 34
Hip 37.5
Arms L 12.5 R 12.5
Thighs L 20 R20.5
Calf L 14 R 15
Until next time…
Stay Strong, ,Stay focused and Keep Faith
Day 22
The final week. Bring it on. Feeling great today so was looking forward to my workout. Did not do any HIIT as I had not hit a plateau with the weight loss and was aiming for some muscle mass.
So it was chest and biceps to start with. Just like the last time I slowed my tempo down but also my weight went up which was nice to see again. The push ups are getting easier every time but its my triceps that kill more than anything. The not so nice thing was that I knew I had to do triceps next. My biceps are stronger and got through 120 reps today of them. I was able to do them all without dropping the weight down which was another good sign.
So onto the triceps and core. There were 120 reps of triceps to do. My arms were huge after all those. The core exercises are challenging as ever and never seem to get any easier. But can see the effects of doing them.
Great day today. Got it all done and got paid for completing everything. Wonder what tomorrow is going to be.
Until next time…
Stay Strong, Stay Focused and Keep Faith
So it was chest and biceps to start with. Just like the last time I slowed my tempo down but also my weight went up which was nice to see again. The push ups are getting easier every time but its my triceps that kill more than anything. The not so nice thing was that I knew I had to do triceps next. My biceps are stronger and got through 120 reps today of them. I was able to do them all without dropping the weight down which was another good sign.
So onto the triceps and core. There were 120 reps of triceps to do. My arms were huge after all those. The core exercises are challenging as ever and never seem to get any easier. But can see the effects of doing them.
Great day today. Got it all done and got paid for completing everything. Wonder what tomorrow is going to be.
Until next time…
Stay Strong, Stay Focused and Keep Faith
Day 20
Really enjoyed my legs session today. I trained at a different gym so that also made a difference. I know I am going to feel the effects of it tomorrow.
Only 24 sets today compared to the last couple of days so flew through it. I have been doing squats on the Smith machine which I know is not the best but got to make do with what I got. Today I had a squat rack and I tell you what it made a huge difference. Realised how much stronger my legs are and may even think about trying to get to this gym a bit more just for a change of scenery. It was also very good as got a few enquiring looks from the members. Might even start wearing a T-shirt with my own advertising on it…hmmm Good idea!!
Back to my session….
At the end of any good legs session your legs feel like jelly which has become a usual thing for me on these days. I had a grimace on my face while doing the squat jumps but got through them.
Another day all done!!!!
It is been a journey so far and its coming up to the last week. I am pretty sure this is where its going to get a little harder. I am still trying to get the photos up but its just not happening for me with that right now. Just to let you know I can see the changes from the last set of photos I took.
Until next time….
Stay Strong, Stay Focused and Keep Faith
Only 24 sets today compared to the last couple of days so flew through it. I have been doing squats on the Smith machine which I know is not the best but got to make do with what I got. Today I had a squat rack and I tell you what it made a huge difference. Realised how much stronger my legs are and may even think about trying to get to this gym a bit more just for a change of scenery. It was also very good as got a few enquiring looks from the members. Might even start wearing a T-shirt with my own advertising on it…hmmm Good idea!!
Back to my session….
At the end of any good legs session your legs feel like jelly which has become a usual thing for me on these days. I had a grimace on my face while doing the squat jumps but got through them.
Another day all done!!!!
It is been a journey so far and its coming up to the last week. I am pretty sure this is where its going to get a little harder. I am still trying to get the photos up but its just not happening for me with that right now. Just to let you know I can see the changes from the last set of photos I took.
Until next time….
Stay Strong, Stay Focused and Keep Faith
Pictures
Had some problems loading these photos the last time I tried but there were taken on day 18.
Friday, 27 February 2009
Day 19
Ok that was another hard day and another 2hrs in the gym. A bit of a pattern going on here with the extra long workouts. Thank God for the rest day yesterday. Wonder if we have another one tomorrow. Will have to wait and see. I bet there is not though.
Right so here is the session.
Chest and biceps to start off with. I dropped my weight slightly today and also slowed the reps down drastically. Boy that made a huge difference. As you guessed it made it harder. Don’t know why I keep making it harder when it is hard enough. Socker for punishment I guess. When I got to the push ups I banged them out…..well the first set at least. The others were good with a lot less rest in between so that was a good sign. Felt strong and ready for the next set of exercises
Next was shoulders and core. Had to drop the weights on the shoulder exercises as I was struggling with the weights I usually do. Got through it as usual with a grimace on my face. I am finding the core exercise a bit easy so will have to up it the next time I do core.
Another challenging day with 60 sets all done and countless reps. Would be interesting how many reps I have done. Too many to add up.
Wonder what day 20 is going to be. Due for some legs….
Until next time…..
Stay Strong, Stay Focused and Keep Faith
Right so here is the session.
Chest and biceps to start off with. I dropped my weight slightly today and also slowed the reps down drastically. Boy that made a huge difference. As you guessed it made it harder. Don’t know why I keep making it harder when it is hard enough. Socker for punishment I guess. When I got to the push ups I banged them out…..well the first set at least. The others were good with a lot less rest in between so that was a good sign. Felt strong and ready for the next set of exercises
Next was shoulders and core. Had to drop the weights on the shoulder exercises as I was struggling with the weights I usually do. Got through it as usual with a grimace on my face. I am finding the core exercise a bit easy so will have to up it the next time I do core.
Another challenging day with 60 sets all done and countless reps. Would be interesting how many reps I have done. Too many to add up.
Wonder what day 20 is going to be. Due for some legs….
Until next time…..
Stay Strong, Stay Focused and Keep Faith
Day 18/Measurements
Another rest day....
Would you believe that.
Chest 37
Shoulder 45
Waist 33.5
Hip 38
Arm R 12.5 L 12.5
Thigh R 20.5 L 20
Calf R 14.5 L14
Weight 80.1kg
Body Fat 15.1%
Tried saving photos to put up but laptop has a mind of its own. But must say seeing the difference in body shape now. Will try to get them up ASAP
Would you believe that.
Chest 37
Shoulder 45
Waist 33.5
Hip 38
Arm R 12.5 L 12.5
Thigh R 20.5 L 20
Calf R 14.5 L14
Weight 80.1kg
Body Fat 15.1%
Tried saving photos to put up but laptop has a mind of its own. But must say seeing the difference in body shape now. Will try to get them up ASAP
Thursday, 26 February 2009
Day 17
Boy o Boy!!!!
I now see why we got a rest. This was going to be hard. I was looking forward to it though. Got myself focused for the challenge at hand very quickly
Started off with shoulders and hamstrings. This went really well. Went up in weight on the shoulder exercise and did 90kg on the stiff leg deadlift. Good start
I have not done the harrup curls for a while so this would be a great test on the hamstrings. Happy to say I was in more control going down and also using a lot more of the hamstrings to bring myself back up and not pushing off as much. Good sign. Something else to smile about.
The dreaded 40’s came next and this is what usually kills me off. And it certainly did.
That was just shoulders and hamstrings and I was no where close to the end.
Back exercises next and again I was happy with how I was progressing with the chins. Might have to add some weight soon J
I was probably an hour into my session and had to get the banana out. Needed some energy.
Biceps and triceps what came up next. Over 200 reps of each again. I had to keep focus at this point as I was starting to feel tired and focus on my technique. I kept thinking of the end results and kept pushing myself. Now I must say if I was doing thins a couple months ago I would have packed it in by now so this was a testing time for me. It did cross my mind a few times but again got those negatives thoughts out of my mind very quickly
So on I went…
The end was close so that was a bit of a relief.
Last came core exercise and as you can imagine my core was tested after all those exercises. I bit my tongue, made some funny faces and cracked on with it.
Something else to smile about. I completed it all. I was done. It took me about 2 hours today. I cant remember the last time I have done a workout for so long.
I had done it though
Until next time….
Stay Strong, Stay Focused and Keep Faith
I now see why we got a rest. This was going to be hard. I was looking forward to it though. Got myself focused for the challenge at hand very quickly
Started off with shoulders and hamstrings. This went really well. Went up in weight on the shoulder exercise and did 90kg on the stiff leg deadlift. Good start
I have not done the harrup curls for a while so this would be a great test on the hamstrings. Happy to say I was in more control going down and also using a lot more of the hamstrings to bring myself back up and not pushing off as much. Good sign. Something else to smile about.
The dreaded 40’s came next and this is what usually kills me off. And it certainly did.
That was just shoulders and hamstrings and I was no where close to the end.
Back exercises next and again I was happy with how I was progressing with the chins. Might have to add some weight soon J
I was probably an hour into my session and had to get the banana out. Needed some energy.
Biceps and triceps what came up next. Over 200 reps of each again. I had to keep focus at this point as I was starting to feel tired and focus on my technique. I kept thinking of the end results and kept pushing myself. Now I must say if I was doing thins a couple months ago I would have packed it in by now so this was a testing time for me. It did cross my mind a few times but again got those negatives thoughts out of my mind very quickly
So on I went…
The end was close so that was a bit of a relief.
Last came core exercise and as you can imagine my core was tested after all those exercises. I bit my tongue, made some funny faces and cracked on with it.
Something else to smile about. I completed it all. I was done. It took me about 2 hours today. I cant remember the last time I have done a workout for so long.
I had done it though
Until next time….
Stay Strong, Stay Focused and Keep Faith
Day 15
On paper it did not look too bad but I have learnt by now that is not always the case.
Started with chest today and must say the push ups are getting easier. Set another PB on the first round of exercises which put a smile on my face but it was only the first set. Again it was over 200 reps again.
Shoulders next and I am sure I did 100 of these 2days ago. Well Its another day so it was another 100 again.
Core exercises next and more windmills. Was slightly struggling with the technique of this sometimes but I mastered it now. Not an exercise you see in the gym very often. Well at least not where I go. Always get people watching me when I do this.
That was it for the day
Until next time…
Stay Strong, Stay Focused and Keep Faith
Started with chest today and must say the push ups are getting easier. Set another PB on the first round of exercises which put a smile on my face but it was only the first set. Again it was over 200 reps again.
Shoulders next and I am sure I did 100 of these 2days ago. Well Its another day so it was another 100 again.
Core exercises next and more windmills. Was slightly struggling with the technique of this sometimes but I mastered it now. Not an exercise you see in the gym very often. Well at least not where I go. Always get people watching me when I do this.
That was it for the day
Until next time…
Stay Strong, Stay Focused and Keep Faith
Day 14
I knew a hard day was due!
Well here it goes…
Good old legs to start with. How about 100 squats and also 100 stiff leg deadlift. You could imagine how I was feeling after that and it was only the first 2 exercises. Jelly legs after that. Had to sit down for a few minutes.
The ‘GUNNZ next. Yip you would not believe this but I did over 200 reps of curls. My biceps at the end of those sets were huge. The guys in the gym were jealous. The nothing is no one dared do what I was doing as there could all see the pain on my face.
Well Triceps came next and you guessed over 200 reps again. The funny thing is I did another PB on the triceps and it felt great.
That was my day. All good and another pay day as everything was completed once again.
Until next time…..
Stay Strong, Stay Focused and Keep Faith
Well here it goes…
Good old legs to start with. How about 100 squats and also 100 stiff leg deadlift. You could imagine how I was feeling after that and it was only the first 2 exercises. Jelly legs after that. Had to sit down for a few minutes.
The ‘GUNNZ next. Yip you would not believe this but I did over 200 reps of curls. My biceps at the end of those sets were huge. The guys in the gym were jealous. The nothing is no one dared do what I was doing as there could all see the pain on my face.
Well Triceps came next and you guessed over 200 reps again. The funny thing is I did another PB on the triceps and it felt great.
That was my day. All good and another pay day as everything was completed once again.
Until next time…..
Stay Strong, Stay Focused and Keep Faith
Day 13
Not a bad day again. Nothing too difficult.
Another 100 reps of shoulder exercises.
Next came back which was I feeling stronger again on the chins.
Banging them out now.
Bring it on
A hard day must be due soon
Until next time…
Stay Strong, Stay Focused and Keep Faith
Another 100 reps of shoulder exercises.
Next came back which was I feeling stronger again on the chins.
Banging them out now.
Bring it on
A hard day must be due soon
Until next time…
Stay Strong, Stay Focused and Keep Faith
Friday, 20 February 2009
Day 11
Hamstrings kill from all those deadlifts from Day 10. Cant touch the floor right now!!!
Day 11 here we go…..
It was all about the mirror muscles today. The muscle we men love to do. Chest, Biceps and Triceps. That was on the agenda for today.
Went brave and did my PB on the bench press today. YEAH!!!! The flyes came after and then the killer push-ups at the end. Was not looking forward to the next set of these…it hurt as usual. Must say I had to drop the weights down on the bench press. My ego was still high though
The ‘GUNZ’ (biceps) came next. Here was what it consists of: bicep curls followed by bicep curls followed by more bicep curls. Boy my biceps felt huge after. Just to let you know I did 126 reps. WOW!!!!
Tricep time…. Yip another 126 reps roughly. Great!!!
That was it for day Day 11.
What can possibly be on the agenda for day 12.
Until next time……
Stay Focused and Keep the Faith
Day 11 here we go…..
It was all about the mirror muscles today. The muscle we men love to do. Chest, Biceps and Triceps. That was on the agenda for today.
Went brave and did my PB on the bench press today. YEAH!!!! The flyes came after and then the killer push-ups at the end. Was not looking forward to the next set of these…it hurt as usual. Must say I had to drop the weights down on the bench press. My ego was still high though
The ‘GUNZ’ (biceps) came next. Here was what it consists of: bicep curls followed by bicep curls followed by more bicep curls. Boy my biceps felt huge after. Just to let you know I did 126 reps. WOW!!!!
Tricep time…. Yip another 126 reps roughly. Great!!!
That was it for day Day 11.
What can possibly be on the agenda for day 12.
Until next time……
Stay Focused and Keep the Faith
Day 10
As Dax rightly said the horrors returned. What a day!!!
It was all about legs and shoulders today. There were 4 supersets of exercises to do today. Looking at the supersets made me feel drained before I even started. I know I was going to get some crazy looks in the gym today. Got focused very quickly and went ahead with my training session.
To start with was squats followed by clean and press. First superset so that went well. Felt strong and got through it.
Next came lunges and shoulder press. I am not a big fan of lunges so I knew this was going to take some effort on my part. There hurt lunges….gggrrrrrrr. Had to bite my tongue a few times as I wanted to scream…ahhhhhhhhh. Got through it…yessssssssss. Well so far at least.
Yip it did not get any easier unfortunately. Squat jumps followed by lat raises. Boy those not so nice thoughts of Dax came rushing back very quickly. Anyway soldiered on with jelly legs and numb shoulders. Another superset done.
Just to kill me off deadlift followed by hanging leg raises. Hmmmmm that’s all I can say to that superset. Did 100 deadlifts and hanging leg raises. Nothing else to say about that…..
Another pay day for me as I got the job done. Not sure if I am looking forward to day 11. It must be easy compared to today.
Until next time…..
Stay Focused and Keep the Faith
It was all about legs and shoulders today. There were 4 supersets of exercises to do today. Looking at the supersets made me feel drained before I even started. I know I was going to get some crazy looks in the gym today. Got focused very quickly and went ahead with my training session.
To start with was squats followed by clean and press. First superset so that went well. Felt strong and got through it.
Next came lunges and shoulder press. I am not a big fan of lunges so I knew this was going to take some effort on my part. There hurt lunges….gggrrrrrrr. Had to bite my tongue a few times as I wanted to scream…ahhhhhhhhh. Got through it…yessssssssss. Well so far at least.
Yip it did not get any easier unfortunately. Squat jumps followed by lat raises. Boy those not so nice thoughts of Dax came rushing back very quickly. Anyway soldiered on with jelly legs and numb shoulders. Another superset done.
Just to kill me off deadlift followed by hanging leg raises. Hmmmmm that’s all I can say to that superset. Did 100 deadlifts and hanging leg raises. Nothing else to say about that…..
Another pay day for me as I got the job done. Not sure if I am looking forward to day 11. It must be easy compared to today.
Until next time…..
Stay Focused and Keep the Faith
Photos And Measurements
Measurements:
Chest 37
Shoulders 46.5
Waist 34.25
Hip 38
Arms L 13 R 13
Thighs L 20 R 20.5
Calf L 14.5 R 15
Weight 81.3kg
Body fat 15.7%
Monday, 16 February 2009
DAY 8
On paper I liked what the work out looked like. When I started doing it, it was a whole different story. Today was alot harder than it looked. I really struggled with the Lat raises...really really struggled. Never done so many Stiff leg deadlifts in one go. I am going to feel it tomorrow for sure.
I have gone up in weight in my bench press again and to be fair with the lat raises I did increase the weight slightly. This week I am trying to better what I did the day before making everyday a PB. Like if it was not hard enough I am making even harder on myself...GREAT!!!
What can I say about all those push-ups. The first set I fealt great but ended on my knees after that. I am sure I am not the only one that has. Some guys would not abmit it though :)
Nice way to end the day with the Triceps. It took me close to 2 hours to do this. I am sure I was not wasting time.
Need to keep eating the spinach.....
Or well its over now and I have day 9 to look forward to now. Wonder what is scheduled for day 9.
Until next time....
Stay Focused, Stay Strong
Gavin
I have gone up in weight in my bench press again and to be fair with the lat raises I did increase the weight slightly. This week I am trying to better what I did the day before making everyday a PB. Like if it was not hard enough I am making even harder on myself...GREAT!!!
What can I say about all those push-ups. The first set I fealt great but ended on my knees after that. I am sure I am not the only one that has. Some guys would not abmit it though :)
Nice way to end the day with the Triceps. It took me close to 2 hours to do this. I am sure I was not wasting time.
Need to keep eating the spinach.....
Or well its over now and I have day 9 to look forward to now. Wonder what is scheduled for day 9.
Until next time....
Stay Focused, Stay Strong
Gavin
Sunday, 15 February 2009
Day 6
Popeye has been eating his spinach these last couple of days. Eating has drastically changed and I am feeling the benefits of it in my workouts now.
I feel a lot leaner and a lot stronger.
My deadlift weight has gone up and don’t feel as sore the day after as before. Might also have to do with me stretching more than usual. The pull ups I struggled with a little today for some reason. Not sure why!!!
On the bent over rows my lower back was killing me from doing the reverse hypers before and had to drop the weight slightly on the rows. Bit disappointed as I like doing back exercises :(
The 40’s as I like to call them is a killer. It just drains me but I kept going. All good though.
Don’t think that I have ever done so many bicep and tricep exercise in one go before. The ‘GUNZ’ fealt great after though. Especially after the 40’s
All in all, another day, another job done, and another pay day.
More measurements and photos coming soon. I know I should be doing them daily but it seems to be taking a lot of my free time MIM’s.
Until next time….
Stay focused
Gavin
Thursday, 12 February 2009
DAY 4
I must say today was not as bad as previous days. I am starting to feel alot stronger and from my measurements i have lost a few inches here and there. Not a bad thing I guess.
Well from here on in you would not be lucky to see any more of the exercise I will be doing. All you are going to see now is my progress. You can probably just imagine how much pain I will be going through for the next 22 days....
Well today was some Biceps and Triceps with some hamstring to add to the pain that I am feeling from all the leg workout the previous day.
As today was a not so hard day I can only think that tomorrow is going to be a hard one. So I got that to look forward to.
I have taken my pictures which I will put up so you can all see the progress.
Short one today so catch up with youall soon
Until next time...
Stay strong...Stay focused
Gavin
Well from here on in you would not be lucky to see any more of the exercise I will be doing. All you are going to see now is my progress. You can probably just imagine how much pain I will be going through for the next 22 days....
Well today was some Biceps and Triceps with some hamstring to add to the pain that I am feeling from all the leg workout the previous day.
As today was a not so hard day I can only think that tomorrow is going to be a hard one. So I got that to look forward to.
I have taken my pictures which I will put up so you can all see the progress.
Short one today so catch up with youall soon
Until next time...
Stay strong...Stay focused
Gavin
Wednesday, 11 February 2009
DAY 3
Ok I know I have not posted my pictures yet but I will....
Boy what a day. Got up had breakfast and headed to the gym to get day 3 out of the way. As usual I was very motivated and raring to go. I knew it was going to be another day of pain. I was feeling the effects of day 1 also. My hamstrings were a bit tight and chest was slighty hurting but I soldiered on with my workout.
Here is what came first:
Holistic Set For Quads
Squat x 4-6 reps
Lunges or split squats x 8-12 reps (with weight, of course)
Squat jumps x 40 reps
I had to do 4 sets of these...yip 4 sets. Can you imagine how my legs fealt after doing this? If you are brave enough try it and let me know how you fealt.
There is a little catch to this set....there is minimal rest between either the exercises or the holistic sets themsleves and it needed to be fast.
Great what more could I have asked for. My legs were like jelly after. People were watching me like I was crazy. That wa sonly the beginning....
Next was a chest and back combo.
Bench press x 10
Pullup x 6
Repeat for 4 fast supersets
Like if my pecs were not hurting enough!!!
Then
Bench press x 10
Bent Rows x 8-12
repeat for 4 supersets
Yes you would not believe it more chest....
Then
Bench Press x 10
Straight arm pulldowns x 40
Had to do 2 supersets of these...yessssssss!!!!
Then
2 more sets of straight arm pulldowns x 40
Noooooooooo!!!!!
I bet you thought it was over by now. I was literally half dead by now.
Windmills 1 set x 4-6 reps @ 85%
NO REST
Hanging leg/knee raise 1 set x 10-12 reps @ 70-75%
NO REST
Physio Ball ab curls 1 set x 40 reps
NO REST
repeat x 4 sets
Finally it was over....
I crawled out of the gym after that. To make matters worse I fealt a twinge in my right shoulder which did not feal right. Its actually still hurts slightly. Will have to pop in to see the physio tomorrow at some point.
I survived day 3 and got paid for getting the job done. Looking forward to day 4 now. I am thinking its going to be an easy...well an easier day. Hopefully!!
Will post my measurements again tomorrow and might have to book myself in for a massage some time soon.
Until next time...
Keep focused....Stay Strong
Gavin
Boy what a day. Got up had breakfast and headed to the gym to get day 3 out of the way. As usual I was very motivated and raring to go. I knew it was going to be another day of pain. I was feeling the effects of day 1 also. My hamstrings were a bit tight and chest was slighty hurting but I soldiered on with my workout.
Here is what came first:
Holistic Set For Quads
Squat x 4-6 reps
Lunges or split squats x 8-12 reps (with weight, of course)
Squat jumps x 40 reps
I had to do 4 sets of these...yip 4 sets. Can you imagine how my legs fealt after doing this? If you are brave enough try it and let me know how you fealt.
There is a little catch to this set....there is minimal rest between either the exercises or the holistic sets themsleves and it needed to be fast.
Great what more could I have asked for. My legs were like jelly after. People were watching me like I was crazy. That wa sonly the beginning....
Next was a chest and back combo.
Bench press x 10
Pullup x 6
Repeat for 4 fast supersets
Like if my pecs were not hurting enough!!!
Then
Bench press x 10
Bent Rows x 8-12
repeat for 4 supersets
Yes you would not believe it more chest....
Then
Bench Press x 10
Straight arm pulldowns x 40
Had to do 2 supersets of these...yessssssss!!!!
Then
2 more sets of straight arm pulldowns x 40
Noooooooooo!!!!!
I bet you thought it was over by now. I was literally half dead by now.
Windmills 1 set x 4-6 reps @ 85%
NO REST
Hanging leg/knee raise 1 set x 10-12 reps @ 70-75%
NO REST
Physio Ball ab curls 1 set x 40 reps
NO REST
repeat x 4 sets
Finally it was over....
I crawled out of the gym after that. To make matters worse I fealt a twinge in my right shoulder which did not feal right. Its actually still hurts slightly. Will have to pop in to see the physio tomorrow at some point.
I survived day 3 and got paid for getting the job done. Looking forward to day 4 now. I am thinking its going to be an easy...well an easier day. Hopefully!!
Will post my measurements again tomorrow and might have to book myself in for a massage some time soon.
Until next time...
Keep focused....Stay Strong
Gavin
Tuesday, 10 February 2009
DAY 2
What can I say about today? hmmmm...
Well the strange thing is I got up this morning and was really excited about today's workout. Yeah go on say it I am sad...
Anyway on paper it looked like yeah I could mange that compared to day1. My mind quickly changed after doing the first set of exercises. But i gritted my teeth, bit my tongue and got on with it. Again not so nice words were being said about Dax... but thought to myself I am not the only one doing this which sort of comforted me. I know other people are feeling my pain...I am not alone in this.
The workout looks like this:
First off you have a holistic set for shoulders.
This involves a 4-6 rep set, an 8-12 reps set and a 40 reps set in rapid succession and with no rest.
Once complete, simply start over and repeat for 4 holistic sets.
So...
Clean and Press x 4-6DB
Press x 8-12
Side lateral x 40Repeat
x 4 with no rest
If you only know how my shoulders fealt after that. Those lateral raises absolutely killed me. Then there was no rest. Yes I did take a rest. I would be surprised if nobody did...
Here is what came next:
Next is a Biceps and Triceps superset
10 sets 10 reps Barbell Burl
10 Sets 10 reps Close Grip Bench or DipsPerform as a superset.
Tell you what I cant remeber the last time I worked 'the gunz' like that. Fealt great after I must say.
Well that was 32 sets if you have not worked it out yet and much easier than day 1. It took me about an hour to get through.
I am starting to hurt a bit from day 1. Mostly the hamstrings and chest but other than that I am ready for day 3. Bring it on....
Another that the job has been done....another I have been paid
Stay strong....Stay focused
Until next time....
Well the strange thing is I got up this morning and was really excited about today's workout. Yeah go on say it I am sad...
Anyway on paper it looked like yeah I could mange that compared to day1. My mind quickly changed after doing the first set of exercises. But i gritted my teeth, bit my tongue and got on with it. Again not so nice words were being said about Dax... but thought to myself I am not the only one doing this which sort of comforted me. I know other people are feeling my pain...I am not alone in this.
The workout looks like this:
First off you have a holistic set for shoulders.
This involves a 4-6 rep set, an 8-12 reps set and a 40 reps set in rapid succession and with no rest.
Once complete, simply start over and repeat for 4 holistic sets.
So...
Clean and Press x 4-6DB
Press x 8-12
Side lateral x 40Repeat
x 4 with no rest
If you only know how my shoulders fealt after that. Those lateral raises absolutely killed me. Then there was no rest. Yes I did take a rest. I would be surprised if nobody did...
Here is what came next:
Next is a Biceps and Triceps superset
10 sets 10 reps Barbell Burl
10 Sets 10 reps Close Grip Bench or DipsPerform as a superset.
Tell you what I cant remeber the last time I worked 'the gunz' like that. Fealt great after I must say.
Well that was 32 sets if you have not worked it out yet and much easier than day 1. It took me about an hour to get through.
I am starting to hurt a bit from day 1. Mostly the hamstrings and chest but other than that I am ready for day 3. Bring it on....
Another that the job has been done....another I have been paid
Stay strong....Stay focused
Until next time....
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