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  #51  
Old 08-27-2014
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BajanLight BajanLight is offline
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Wow... it's been aa while

Aug 12 surgery

Aug 18
To be added



Aug 27

Machine Bicep Curls
S1 - 20 @ 60lb
S2 - 20 @ 80lb
S3 - 15 @ 100lb

Dumbell Hammer Curls

S1 - 15 a side @ 20lb
S2 - 15 a side @ 25lb
S3 - 12 a side @ 40lb
S4 - 12 a side @ 45lb
S5 - 10 a side @ 50lb

21s: Hammer Curls -> Front Curls -> Standard Curls
S1 - 20lb
S2 - 25lb (left arm failure at rep 4 of front curl, continued assisted; standard curls unassisted)
S3 - 30lb (assisted during front curls and standard curls)

Bent Over Barbell Row
S1 - 20 @ 60lb
S2 - 15 @ 60 lb
S3 - 5 @ 80lb
s4 - 20 @ 30lb

T bar row
S1 - 10 @ 90lb
S2 - 8 @ 90lb
S3 - 10 @ 45lb

Seated cable row (wide grip)

S1 - 15 @ 85lb
S2 - 15 @ 85lb
S3 - 6 @ 130lb, 6 @ 100lb, 5 @ 70lb

Superset - Lat pulldowns
S1 - v-grip- 15 @ 80lb ;wide grip- 15 @ 80lb
S2 - v-grip- 12 @ 80lb ;wide grip- 12 @ 80lb
S3 - v-grip- 8 @ 70lb ;wide grip- 9 @ 70lb

Reverse Machine Flies (GOOD GOSH)
S1 - 20 @ 10lb
S2 - 7 @ 30lb, 3 @ 20lb, 10 @ 10lb
S3 - 15 @ 10lb

Barbell Seated Shoulder raise
S1 - 20 @ 20lb
S2 - 20 @ 25lb
S3 - 12 @ 40lb
S4 - 12 @ 45lb
S5 - 10 @ 50lb

Side Lateral Raise
S1 = 10 @ 20lb, 10 @ 25lb, 10 @ 25lb
S2 - 10 @ 20lb, 10 @ 15lb, 10 @ 5lb
S3 - 30 @ 10lb

Shrugs
S1 - 20 @ 45lb (Rear)
S2 - 10 @ 90lb, 8 @ 45lb (Front)
S3 - 12 @ 90lb, 8 @ 45lb (Rear)
S4 - 20 @ 45lb (Front)

20 minute break
Elliptica - 20 minutes - Avg HR 155
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  #52  
Old 08-30-2014
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BajanLight BajanLight is offline
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Activity: 60%
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Aug 29

Barbell lunges
S1 40 @ barbell weight
S2 10 @ 50lb
S3 10 @ 50 lb

Squats
S1: 20 @ 50lb bar
S2: 25 @ 75lb bar
S3: 20 @ 50lb dumbell

Lying Leg curl
S1: 30 @ 70lb
S2 : 10 @ 120lb, 3 @ 110lb, 2 @ 80lb
S3 : 8 @ 110lb, 2 @ 90lb, 4 @ 70lb

Leg extension
10 slow, 10 fast @70lb
8 slow 12 fast 2 85 lb
5 slow 10 fast @ 100lb
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  #53  
Old 08-31-2014
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Narkissos Narkissos is offline
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Activity: 99%
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Why is leg day so low in volume/work as compared to other days?

Welcome back btw.
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  #54  
Old 09-03-2014
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BajanLight BajanLight is offline
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My guess is that the gaps between workouts are taking their toll. I feel as if I now have to start from scratch

No funds for gym this month so I'm gonna have to do more bodyweight work

Aug 29-31 - Training Camp
Daily P.E. session
400m run
3 sets of 20 pushups
2 sets of 50 jumping jacks
tyre flips up and down the Kolij driveway to Scout Hut
Log Overhead carries

Sep 1 - rest day
Sep 2 -
100 star jumps

Pushups -
S1 - 30
S2 - 20
S3 - 20
S4 - 15
S5 -15

Situps
S1 - 20
S2 - 20
S3 - 30
S4 - 20

Chair Dips
S1 30
S2 - 20
S3 - 20

Ab Ripper X
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