Cardiooo

Went running yesterday just cos I felt like it and had a bit of time to kill. Was roughly 2 miles and took 35 mins. Tried to go at 60-75% pace all the way with only 1 break where I walked for a few minutes to stop myself puking.

Here's a little sample of my motivation



Got tris, traps and calves today, will update later!

LEGGGSSS!!!

Warm up - Stationary bike for 10 minutes.

1. Leg extensions

15kg x 15
30kg 2 x 12
50kg 2 x 8

2. Straight leg deads

Bar x 20
40kg x 15
60kg x 12
100kg x 8 followed by dropset to 60kg x 10

3. Front squat machine

1 plate x 15
2 plates 2 x 12
3 plates 2 x 6

4. Single leg hamstring curls

10kg 4 x 12 each leg

5. Db lunges

25kg x 20 each leg


Felt a bit shitty this workout so stayed light and concentrated on form and making every rep count so I could get out quicker. Still a good, productive work out though!

Todays shoulder workout

Warm up - light lateral raise/front raise superset x 3

1. Db shoulder press

20kg x 15

25kg x 10

30kg 2 x 8

32.5kg x6

2. Behind the neck smith machine press

bar x 15

30kg x 15

40kg x 12

50kg x 10

60kg x 6

3. Db lateral raise supersetted with upright rows

10kg x 15 ---- 20kg x 10

12.5kg 2 x 10 ---- 20kg x 10

4. Db alternating front raise

10kg x 15

12.5kg x 12

15kg 2 x 10 followed by dropset to 10kg x 10

Motivation for todays shoulder workout YEEEEEEEEEEHHHHHH!"!!!

http://www.youtube.com/watch?v=oAgYMi6u-Gg

Todays back workout.

1.Single arm machine row.

30kg 3x12
80kg 3x8

2.T bar row

2 plates 2x10
3 plates, 4 plates x 8 followed by drop set to failure.

3. Neutral grip lat pulldown/close grip pulldown super set

40kg 2x15
50kg x 12
70kg x 10 followed by triple drop set

4. Bent over row/deadlift super set

60kg x 10 x 10
80kg 2 x 10 x 10

5. Weighted hyper extensions

Bodyweight x 15
20kg 3x10