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Gazz · 28-03-2008, 11:06 PM

Friday 28th March 2008:

I'm well behind this week because of some family drama's so for the first time in a year i will have to train on a Saturday to do legs god damn it!Must'nt grumble though ive hit every other muscle really hard and i feel satisfiably (is that a word?) mullered everywhere.

Ive started winding down the carbs and calories now and upped the cardio in an attempt to get leaner.I'm starting to feel a bit cr*p so looking forward to having a good refeed over the weekend.

Monday:Flat bench 2xwarm up 15kg bar 4x10 @ 120kg
4x10 15kg weighted dips
4x10 30kg dumbbell pullovers
4x10 50kg rope pulldowns
4x20 Swiss ball crunches
4x10 Cable twists (wood choppers)
30 mins X trainer

Tuesday:4x10 parallel grip Lat pulldowns @ 100kg
Burn off Lats on Virtical traction machine drop from 90kg-30kg
4x10 80kg Incline bench pull.Burn off on fly machine.
4x10 40kg EZ curls 2 wide and 2 close grip
2x10 alternate db curls
30 mins X trainer

Wednesday: DRAMA 1 hour cycle in morning

Thursday: DRAMA 45 min cycle in morning

Friday:4x10 20kg lateral raises
4x10 80kg shoulder press
4x10 shrugs with 80kg bar
4x10 hanging leg lifts
45 mins X trainer

28-03-2008, 11:06 PM	#7 (permalink)
Gazz Sweat means effort! Join Date: Jan 2008 Posts: 632 Rep Power:	Re: Bring the Pain 2008 Friday 28th March 2008: I'm well behind this week because of some family drama's so for the first time in a year i will have to train on a Saturday to do legs god damn it!Must'nt grumble though ive hit every other muscle really hard and i feel satisfiably (is that a word?) mullered everywhere. Ive started winding down the carbs and calories now and upped the cardio in an attempt to get leaner.I'm starting to feel a bit cr*p so looking forward to having a good refeed over the weekend. Monday:Flat bench 2xwarm up 15kg bar 4x10 @ 120kg 4x10 15kg weighted dips 4x10 30kg dumbbell pullovers 4x10 50kg rope pulldowns 4x20 Swiss ball crunches 4x10 Cable twists (wood choppers) 30 mins X trainer Tuesday:4x10 parallel grip Lat pulldowns @ 100kg Burn off Lats on Virtical traction machine drop from 90kg-30kg 4x10 80kg Incline bench pull.Burn off on fly machine. 4x10 40kg EZ curls 2 wide and 2 close grip 2x10 alternate db curls 30 mins X trainer Wednesday: DRAMA 1 hour cycle in morning Thursday: DRAMA 45 min cycle in morning Friday:4x10 20kg lateral raises 4x10 80kg shoulder press 4x10 shrugs with 80kg bar 4x10 hanging leg lifts 45 mins X trainer ______________________ "Practice puts brains in your muscles"