spinner
chest and tris today and worked like a mad woman…. could of been cause i was grummpy but hey got in a excellent workout. set plan ( have plans to change next week for something different ) and then flyes on 30% incline 4sets of 6kgsdbbs 8 kgs 10kgs 12kgs, bent tris kickbacks 3sets of 2kgs 4kgs 4kgs, chest press on the smith 30% 10kgs 12.5 kgs 15kgs 20kgs and 22.5 kgs ( this really not getting so well so will practice and give it some better focus ) standing tris pushdown 4 sets 10kgs 15kgs 20kgs 15kgs lying pullovers 4sets 8kgs 10kgs 12kgs 14kgs 16kgs single dbb, tris pulldown rope 3sets 10kgs 12.5kgs 15kgs, butterfly machine 4sets 10kgs 12.5 kgs 15kgs 17.5kgs 20kgs, standing tris extention rope 3sets 5kgs 7.5kgs 10kgs ( trying to keep elbows in is a bit of a bitch but trying to get them to work ) bent chest flyes on the cables 3sets 5kgs 7.5kgs and 10kgs ( will get better at these if it kills me ) …… maybe not thew way to work but it gave me rest between chest work but the alternation- great finish but 30mins on spinner ( okay gym empty enough to get one of the p/ts to show me how to set up and work it hahaha have to say excellent cardio and was like sweaty betty when i got of LOL
y’day legs again 30mins recline to start and went on to 3sets of 10kgs dbb squats on the incline step very close, narrow and wide . then 3sets of 12kgs of the same then 3sets of just just narrow with 14kgs, 1set each of straight invert and outward calf raises on the press 30kgs, lunges on the high step with 2sets of 10 kgs and 2 sets of 12kgs, 1 set each of invert straight and outward floor calf raises with 10kgs dbbs, abd and add 30kgs 35kgs 40kgs leg press for calfs 1set each of invert outward and straight with 40kgs then squats on the smith 20kgs 30kgs 40kgs 50kgs, calf raises on the step between each set of squats with no weights all straight then while taking a bathroom stop before hitting the bigger weights someone got on the smith ( there was nobody in there when i left LOL so finished with 3sets of curls 20kgs 25kgs 30kgs…… went for sauna and some me time then evening went entirely pearshaped which is why i ended up fedup grummpy and told one of the big guys in the gym on the sunday to "bite me" after commenting that it was about time i did some decent cardio, did make up for it by telling him it was me not him!! night
