A log from the other side of the world

CMinOZ

Mmmm - Steak Bakes, sounds very good and very bad at the same time!!!

First official day of the new diet so I have a box full of chiken rissoles to plought through today. I am having to keep the box close by though as I can't walk very far after legs day on Saturday.

Program went like this:

2 x Drop sets of Leg presses - 40 reps each starting at 380kgs for 10, then reducing by 20kgs with each 10 reps - Super setted with;

2 x 20 Hamstring curls - not sure of the weight here as I hate this exercise and just get it done and walk away

Box Squats

15 x 80kgs
10 x 100kgs
8 x 120kgs
4 x 140kgs (intended to do 6 but failed on fifth rep)

EZ Bar Curls

2 x 20 reps - 52kgs supersetted with

2 x 20 tricep pulldowns

CMinOZ

Another Wednesday gone, another log in the journal. Weight was good, I have dropped about 300g in 4 days and the calipers are showing that this is a reduction in Body Fat so I am pleased.

Last night was a decent chest and back split, very similar to last weeks but I will include it for my own sanity and record keeping (as I am sure no-one reads this apart from TH&S):

DB Presses - warm ups, 25kg, 30kg, 35kg - 10 reps each

Work sets -

5 x 40kgs
5 x 45kgs
5 x 50kgs
5 x 55kgs
5 x 60kgs

Supersetted with:

Wide grip chins (Lat pull downs used for warm up)

10 x Body Weight (97kgs)
10 x BW + 5kg
10 x BW + 10kg
10 x BW + 15kg

Incline Bench

Warm ups 40kg, 60kg, 75kg

5 x 85kg
5 x 90kg
5 x 95kg
5 x 100kg

Cable Rows - Wide grip

5 x 70kg
5 x 75kg
5 x 80kg
5 x 85kg
5 x 90kg

Tall

I hate chins... I can only get about 5 out at a push...

CMinOZ

I don't like chins either, but at least now I have got a better technique. Which has helped, I no longer try to rush the exercise and have found that much slower drop down to a stretch keeps the tension and makes it easier on the upward phase. Also pointing my chest skyward and head back makes the lats work harder.

Tall

I'll try that.

I like to keep my hand in on chins (as it were) as you never know when after a few beers your ability to do a few chins will need to be demonstrated

Tall

I think they do read it mate - just alot of people won't reply to your log unless your asking a question.

Me? I'm just 'gobby'

Pikey

I read it fella. I do know what you mean though as I wonder the same myself at times. Most people don't post unless you ask for an opinion - hey not always then.

Keep at it sounds like you are making good progress.

CMinOZ

Thanks boys, I appreciate you dropping in.

Saturday as you will know is "Legs Day" and this week our coach was in a sh*t of a mood having had some of his "less committed" clients whinging about how much they "hurt" after each session and about how much they feel like a bit of chocolate cake or a couple of drinks when they are out. So needless to say our session was going to be pretty tough...

Leg Press

Warm ups 20 x 100kgs, 15 x 160kg, 10 x 240kgs

Work sets

10 x 320kg
10 x 340kg
10 x 360kg
10 x 380kg
10 x 400kg (PB)

Supersetted with;

Hamstring Curls

3 sets - 20 reps - Weight, no idea, still hate the exercise...

Box Squats

This is where things got evil; we decided to go to our 4 rep max after frying our quads on the leg presses.

Warm ups

10 x 60kgs, 8 x 80kgs, 6 x 100kgs

4 x 120kgs
4 x 130kgs
4 x 140kgs
4 x 150kgs
4 x 160kgs

Then...

Walking lunges
30kgs DB's - not sure how many steps I managed but needless to say that this exercise was completed to failure and just shy of vomitting.

Legs are killing me today but obviously getting stronger. I can't wait to squat with fresh legs as I am hoping to hit a massive PB.

Tall

I think I like your coach.

Pikey

Nice leg day, my kinda leg session. Walking lunges after that lot shows a certain attitude - Good one mate!