GazGaz

after a night in the cider it was hard to do lots of training, but i started a 5×5 routine:  Bench 80×5 90×5(assisted) 85×5 82.5×5 80×5  Bent over row 60×5 65×5 70×5 75×5 80×5  kettlebell get ups 2sets, 5 reps 20kg  renegade row 7.5kg 3sets 5reps

my legs and ass still hurt from fridays leg session.  Which means i need to do more leg work more often im guessing.

Anyway, today i got to the gym eventually.  Chest & Tri’s

DB Press: 27.5kg10rep, 30kg10, 32kg10, 36kg6,8,10

Inc DB Press: 22.5kg10, 26kg6,7,7,10

Decline BB Bench: 20kg10, 30kg10, 40kg10, 50kg10, 60kg10

Bench 20kg10reps each - narrow, norm, wide, neck press

Inc 20kg10reps each - narrow, norm, wide

Horizontal Head crush EZbar: 10, +5kg8, 8

sset Head crush EZ bar: 10, +5kg10, 10

Single arm tri pull down: 5kg10reps(L+R), 7.5kg10, 10

tri dips: 10, 5kg10, 10kg10, 15kg10

today i moaned like a b*tch that my ass hurts.  Teach me to jump in friday and smash my legs up.  To that end it hurts to sit, stand, walk and really do anything. so, rest days being for gays, gay me up as ive done nothing but go for a walk on the quantocks for a couple hours and do an hour of yoga.  what a beefer!

0700 - oats

0930 - protein

1200 - tin tomato soup

1330 - peanut butter, jam sandwich

1700 - steak, sml jacket spud, cottage cheese, tomato, twix(cheat!!)

2000 - 1/2malt loaf

Will beast myself this weekend on the cv because of the cheating today.

started with intention of doing shoulders today, but moved onto legs due to weekend rest period.

squat: 60kg10, 100kg8, 140kg3, 150kg1,1

1leg squat: 20kg10rep, 30kg8, 8

leg curl sset with leg ext. 3sets upto 60kg on each with 10 reps

1leg calf raise: 15kg10, 25kg10,10

sset calf raise: 100kg10, 150kg10, 200kg10

abs: 300various

between sets: 5 pull ups (20 total)

have got sore legs today and still feeling it in my chest, but all will be ok. do some cv at the weekend.

0700 - 1/2bowl oats

0915 - protein shake + meusli

1200 - last nights left over tuna pasta bake, apple

1430? - sunday nights left over curry

1600 - protein shake + meusli

1720 - mmmm, omlette(3eggwhite inc 1 yolk, rocket, sweetcorn, tomato, garlic salt, lemon pepper)

2020 - mmmm, omlette(3eggwhite inc 1 yolk, spinach, sweetcorn, mushroom, pepper) and peas

2200 - protein shake

need to try and write down when i eat or set an alarm!

pull ups: 8,5,4,4,3,3,3

Deadlift: 60kg10rep,  100kg10,  140kg3, 160kg1,1

Pull up:  5

Preacher (EZbar+): 20kg10rep, 30kg8, 35kg6

Pull ups: 5 

T-Bar: 20kg10rep, 40kg10,10,10

Pull ups: 5

EZ curl: Bar+ 20kg 16reps, 15kg 20,20

sset, Db Curl: 10kg 20rep, 12.5kg 20,20

Have sore chest and tris from yesterday which i know is a good sign. Another fairly short session getting back into it. Chuffed with 160kg on the Dlift.  Intended to do more today but was shooting which had time constraints, will do some abs and yoga tonight.

Tonight, 1hour yoga

200abs(various)

30/5/07:
Bench: 60kg10rep, 10rep,80kg5rep
superset 10press ups, 10, 10

Pec deck: 30kg8rep, 8,25kg10rep
superset 10press up, 10, 10

Tri pushdown: 25kg10, 30kg10, 35kg8
sset Tri Pullover " 10, " 10, " 8

Db Inc: 25kg10rep, 10, 8
sset flys: 12.5 10rep, 10, 8

head crush EZbar+: 10kg10, 10, 10
sset bench EZbar+: 10kg10, 20kg10,10

Abs: 200various.

All in all a disappointing start to weights after a month off. been concentrating far too much on C.v. recently. Remedy that tomorrow by doing Back & Biceps.