HIT Time! <BOOM>

[Wardie]

29/05/08
Lower (Back recovery)

Squat

15x24KG
15x24KG
20x24KG

Dumbbell Split Squats

8x7.5KG

Leg Extension

15x35KG
15x35KG
20x35KG
20x35KG

Leg Curl

8x30KG
8x30KG
8x30KG
8x30KG

Sprint

200 metres flat out up a steep hill.

Squats just gave me a massive lower back pump or tightness, getting a little fed up with my back troubles. It's not helped by training at home being based around squats and deadlifts, and not being able to do them...

Sprint was knackering!

[Wardie]

31/05/08
Upper B

Incline DB Press

12x10KG
8x20KG
8x25KG
7x27.5KG

DB Flyes

12x15KG
10x20KG
8x20KG

Bent Over DB Lateral Raise

12x7.5KG
12x7.5KG
8x10KG

Close Grip Bench Press

8x44KG
7x64KG - PB
7x64KG

EZ Barbell Curls

8x30KG
8x30KG
6x32.5KG - PB

[Wardie]

09/06/08
Upper B

45-60 seconds max rest

Incline DB Press

15x10KG
10x20KG
10x20KG
10x20KG

DB Flyes

6x20KG
10x15KG
10x15KG

Bent Over DB Lateral Raise

10x7.5KG
10x7.5KG
10x7.5KG

Close Grip Bench Press

5x64KG
10x44KG

EZ Barbell Curls

10x30KG - PB
6x32.5KG
7x32.5KG - PB (Cheated last rep)

Only one training patner so couldn't go heavy on the dumbbells, which was probably a good thing as my shoulder felt really funky. Flyes felt a lot heavier than usual (and I got 10x20KG out the week before). Dropped the weight down..

Lateral raises were also a bit of a mare because my side delt was feeling pretty painful. Only did two sets on CGBP as it was hurting.

Strangely enough my shoulder feels like nothing has happened now.

Set a PB on curls, but pretty poop workout besdes that

[Wardie]

13/06/08
Lower (Lower back recovery)

Squat

20x24KG (Warmup)
20x24KG (Warmup)

Split Squats (These make my knees feel funky...)

8x7.5KG
8x7.5KG

Leg Extension

15x35KG
15x35KG
15x35KG
15x35KG
35x35KG
15x35KG

Leg Curl

8x30KG
8x30KG
6x30KG
5x30KG
5x30KG

[Wardie]

13/06/08
Upper A

<BOOM>

Dumbbell Bench Press

15x10KG (Warmup)
10x20KG
10x25KG
9x30KG - PB
7x32.5KG - PB

Dips

8x20KG
8x20KG
6x30KG
12xBodyweight

Arnold DB Press

8x10KG
8x10KG

Dumbbell Hammer Curls

8x10KG
8x10KG
8x10KG

BOR

12x44KG
12x44KG
12x44KG

In my last two upper sessions my bench strength was awful, then I got on the bench today and just felt WAY stronger. My shoulder was a little funky so I couldn't push much. It's not painful but it feels like something is stuck and I need to crack/click it, right by my shoulder blade near my neck.

Still, pretty impressed with the PB, quite a big jump for me. Maybe the OKG is working! I had an extra meal before my workout today, might try get it down me every workout day.

[Wardie]

16/06/08
Lower (Lower back recovery)

Squat

15x24KG
15x24KG
10x44KG
10x44KG
8x44KG
8x44KG

Rack Pulls

8x64KG
8x64KG
8x64KG

Leg Extension

15x35KG
15x35KG
15x35KG

Leg Curl

8x30KG
8x30KG

[Wardie]

18/06/08
Upper B

<BOOM>

Incline DB Press

15x10KG
10x20KG
10x25KG
12x27.5KG - PB

DB Flyes

8x20KG
8x20KG
10x15KG

Close Grip Bench Press

8x64KG - PB
6x70KG - PB
3x74KG - PB

EZ Barbell Curls

10x32.5KG - PB
7x32.5KG
6x25KG

Solid session!

My last Upper B was woeful and I was feeling weak. I've increased the calories a little and i'm not only moving more weight, but i'm looking good.

[Wardie]

24/06/08
Upper A

Dumbbell Bench Press

15x10KG (Warmup)
8x25KG
5x30KG
5x35KG - PB
6x30KG

Dips

8x20KG
6x30KG
6x30KG
6x30KG

Arnold DB Press

8x10KG
5x15KG
8x10KG

Chins

8x10KG
6x20KG
8xBodyweight

Tried the 35s and got them. Reps weren't the best but I managed it so that's good. No PB on the dips but maintained 30KG and the reps which is good doing them second in the routine. Haven't done shoulders for a little so felt quite weak in them.

Yeah the OKG has been working, I was doing 10x20KG on Flat DB Press about a month ago. Loads of lifts have come on

[MeshMan]

Great consistent workouts here Wardie, very nice indeed.