Twisted 2K9 [Training Log]

**Twisted** · 09-02-2009 06:21 PM

It's a simple PPL but ran LPP because my legs are lacking and always train the best on a monday

Monday 9th February

Legs
2 quick light sets on press for warm up

Leg press (weights are without machine weight)
75kg x 12, 100 kg x 12, 115kg x 12, 115kg x 12, 110kg x 12

Leg extensions
62.5lbs x 12, 75lbs x 12, 87.5lbs x 12, 75lbs x 10, 62.5lbs x 9

Squats
40kg x 12, 60kg x 12, 60kg x 9

Leg curls (single leg)
37.5lbs x 12, 50lbs x 10, 25lbs x 10

Very happy with this, technique was as perfect, didn't worry about the weights just the movement

seen some real improvement in my legs since i started training them on mondays using this routine

**Twisted** · 10-02-2009 06:22 PM

Tuesday - Cardio

I'm posting this now before my run so i have to go

no excuses

no idea how far yet though see how i feel it will either be

1.5 miles then 50 press ups 25 pull ups then 1.5 miles back

OR
any where from 6-10 miles really :P, will post when i return tonight

yes i know this amount of cardio will affect my muscle gain but i have the London to Brighton in a few months , hoping to run a marathon next year ( whether its official or i just find my own route) and then hopefully start training for triathlons

**Twisted** · 10-02-2009 08:30 PM

okay 5.54 miles, because of leg training yesterday legs hurt BAD within 100yards

gritted my teeth and well i'm pleased

here's the stats

Distance : 5.54 miles
Time taken : 46mins
AVG. Pace : 8.18 min/mile
AVG. Speed : 7.22 mi/hr
Approx. Kcals : 733

**Twisted** · 11-02-2009 11:02 PM

Wednesday - Pull

okay so i got to the gym and did stupid shoulder press because i wasn't thinking! grrr which kind of ruined everything but owell life goes on

Standing shoulder press ( duh!!!! how is this pull!!

)
20kg x 12, 30kg x 12, 30kg x 10, 35kg x 8, 30kg x 9

right now the real pull

lat pull ups
BW
10,7,5,4,6

one arm rows
35lbs x 12, 30lbs x 12, 30lbs x 12

BOR
20kg x 12, 30kg x 12, 40kg x 12, 40kg x 12

barbell curls
27kg x 10, 27kg x 8, 17kg x 8

was really tired during the workout, and started shaking at the beggining due to not eating for 5 hours before the gymdue to work and forgetting my lunch

Things can only get better