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 1 
 on: May 24, 2019, 09:50:29 PM 
Started by egg-custard - Last post by egg-custard
Today’s workout was cardio
Well
It consisted of 4 hours walking around an animal farm with my grandson
It was a hot and tiring day but great fun
And a pleasure to see my grandson enjoying and interacting with the animals

 2 
 on: May 24, 2019, 03:01:31 PM 
Started by felix - Last post by felix
I trained Legs Today.

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

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

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

 3 
 on: May 23, 2019, 08:27:17 PM 
Started by felix - Last post by felix
I trained Chest and Arms on Wednesday all done very slow reps both up and down.

DUMBBELL BENCH PRESS
35LB DB,s X 10
41LB DB,s X 8
46LB DB,s X 6
52LB DB,s X 6

PEC DECK
35KG X 10
35KG X 8
35KG X 6
42KG X 6

BICEPS

STANDING EZ BAR CURLS
20KG X 10
25KG X 8
25KG X 6
25KG X 6
25KG X 6

TRICEPS

KICKBACKS
9LB DB,s X 10
24LB DB,s X 8
24LB DB,s X 6
24LB DB,s X 6

HYPER EXTENSIONS
15 X 3

PLANKS
45s X 4

HIP THRUSTS
25s X 4

 4 
 on: May 23, 2019, 08:14:30 PM 
Started by felix - Last post by felix
I trained Back on Monday

BACK

DEADLIFTS
60KG X 5
80KG X 5
100KG X 5
122.5KG X 3
122.5KG X 3
122.5KG X 3
122.5KG X 3
122.5KG X 6

HYPER EXTENSIONS
15 X 3

PLANKS
45s X 4

GLUTE HAM BRIDGES
25s X 4

 5 
 on: May 23, 2019, 07:58:45 PM 
Started by felix - Last post by felix
I competed in the o35s Mens Physique Class at the PCA Ireland in Belfast on Sunday, there were 5 in my class but I never placed in the top 3.
Here are a couple of videos of me taken in the run up to the show.

https://www.youtube.com/watch?v=JBwm2Vgkavs

https://www.youtube.com/watch?v=N14ndGmpK2M


 6 
 on: May 23, 2019, 07:53:04 PM 
Started by felix - Last post by felix
I weighed myself last Saturday I was 11.3lbs so I have put on 1/2 lb since last week. I will just keep my Macros Pro 232.5g, Carbs 351g, Fats 100g and Calories 3231 per day again next week and see what happens.

 7 
 on: May 23, 2019, 04:15:31 PM 
Started by egg-custard - Last post by egg-custard
Warm up cardio
10 mins treadmill
10 mins x trainer
Onto barbell overhead presses
First warm up empty bar
Then I nearly locked out at 62.5 kg a near new pb
1x60 kg
3x50 kg
2x52.5 kg
2x52.5 kg
1x55kg
Partial 57.5 kg
4x50 kg
3x50 kg
1x50kg
10x40kg
5x40kg
5x40kg
5x40kg
Then flat bench plate presses

 8 
 on: May 22, 2019, 03:52:05 PM 
Started by egg-custard - Last post by egg-custard
Cardio
20 mins fast treadmill incline walking
20 mins cross trainer increasing speed
10 mins light continues leg extensions
Full stack cable upright rows
Heavy squats 137.5 kg box
Then a single 60 kg overhead press

 9 
 on: May 21, 2019, 01:35:52 PM 
Started by egg-custard - Last post by egg-custard
Wow after yesterday’s workout my shoulders back and tris were shot today
So it’s was leg day
Warm up empty bar squat
Then 75 0/0 of one rep max
For full depth legs together squats
Then box squats sets of 20-25 reps of 100 kg to 120 kg
Followed by light strides / sumo box squats
Then full on max stack leg extension machine
5-10 reps of decreasing plates


 10 
 on: May 21, 2019, 01:47:55 AM 
Started by felix - Last post by felix
I trained Legs last Friday.

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
300KG X 6

LEG EXTENSIONS
98LB X 20
137LB X 20
241LB X 10

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

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