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 1 
 on: Today at 01:44:12 AM 
Started by felix - Last post by felix
I trained Chest and Biceps today.

CHEST

DUMBBELL BENCH PRESS
35LB DB,s X 10
46LB DB,s X 8
63LB DB,s X 6
79LB DB,s X 8
74LB DB,s X 10
74LB DB,s X 8
52LB DB,s X 25

PEC DEC
28KG X 10
35KG X 10
42KG X 10
49KG X 10
56KG X 10

BICEPS

STANDING EZ BAR CURLS
20KG X 10
25KG X 8
30KG X 6
35KG X 6
40KG X 6
50KG X 6

Here is a video of me EZ Bar Curling 50kg x 6, 11 days out from my comp in the gym today.

https://www.youtube.com/watch?v=fz6jm31IuDY

 2 
 on: November 14, 2018, 02:26:29 PM 
Started by egg-custard - Last post by egg-custard
Yesterday a few gym squats and flat dumbell bench presses
Today
Warm up squats
Then upperbody
Up the dumbell rack for rear flies
Dumbell overhead presses
Rope pull downs
Light decline barbell presses
2 sets of lat machine

 3 
 on: November 13, 2018, 02:01:19 AM 
Started by egg-custard - Last post by egg-custard
Very tired today legs very achy
Just a few home reps

 4 
 on: November 12, 2018, 05:13:34 PM 
Started by felix - Last post by felix
I trained Back today.

BACK

DEADLIFTS
60KG X 5
80KG X 5
100KG X 3
120KG X 3
130KG X 6

CLOSE GRIP CHIN UPS
25 REPS
14
10

PLATE LOADED SEATED ROWS
40KG X 10
60KG X 10
80KG X 10
100KG X 12

 5 
 on: November 11, 2018, 09:34:58 PM 
Started by felix - Last post by felix
I weighed myself today I was 11.1 1/2 lbs so I have lost 1 1/2 lbs since last week and lost 41 lbs since I started my diet at 14.0 1/2 lbs 44 weeks ago. So with my comp now 2 weeks away I know I am going to be very lean at least if nothing else.  I will keep my Macros Pro 199.5g, Carbs 236g, Fats 84g and Calories 2498 per day again next week and see what happens.

 6 
 on: November 11, 2018, 03:52:00 PM 
Started by egg-custard - Last post by egg-custard
Recovery day after my run yesterday as Iím running again next week Iím not going to push the legs to much this week
So i will concentrate on upper body
Today a home freeweights workout


 7 
 on: November 10, 2018, 03:01:48 PM 
Started by egg-custard - Last post by egg-custard
Iíve not trained much this week
Due to comittments and have a race today
Iíve eaten a lot more carbs this week on a refeed week
And feel a lot more fuller and stronger as a result
Ran a good race in finishing in 44th place in 52 mins over 10 k and 160 runners
Back to the usual routine next week again as Iím racing again next sunday




 8 
 on: November 10, 2018, 12:11:47 AM 
Started by felix - Last post by felix
I trained Legs today.

LEGS

LYING LEG CURLS
59LB X 10
59LB X 10
59LB X 10
72LB X 10

LEG PRESS
100KG X 10
140KG X 8
180KG X 6
220KG X 6
260KG X 6
320KG X 6

LEG EXTENSIONS
98LB X 20
137LB X 20
202LB X 15

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 20

 9 
 on: November 10, 2018, 12:08:56 AM 
Started by felix - Last post by felix
I trained Chest and Biceps Wednesday.

CHEST

DUMBBELL BENCH PRESS
35LB DB,s X 10
46LB DB,s X 8
63LB DB,s X 6
74LB DB,s X 12
74LB DB,s X 11
74LB DB,s X 9
52LB DB,s X 23

PEC DEC
28KG X 10
35KG X 10
42KG X 10
49KG X 10
56KG X 10

BICEPS

STANDING EZ BAR CURLS
20KG X 10
25KG X 8
30KG X 6
35KG X 6
40KG X 6
45KG X 6

 10 
 on: November 06, 2018, 05:06:02 PM 
Started by egg-custard - Last post by egg-custard
After a change in shifts due to the local bonfire celebrations
I was at work early
So only did a very quick few reps
As Iím totally worn out and due to get  my flu jab today

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