Image

2018 – Day Ninety Four – 04/04/2018

Measurements

80kg – damn Easter eggs – allowing myself to indulge still)IMG_0843.jpg

2018 – Day Thirty One – 31/01/2018

The Workout

PT

  • Warm Up – Rower – 500m – 1 min 45 secs
  • SS1 – Machine Shoulder Press – 5 sets – 20 reps – forget weight
  • SS1 – Machine Row – 5 sets – 20 reps – forget weight
  • SS2 – BB Shoulder Press – 4 sets – 20 reps – Bar / 5kg ES
  • SS2 – BB Bent Over Row – 4 sets – 20 reps – 10kg
  • SS3 – DB Arnie Press – 4 sets – 15 reps – 8kg / 9kg
  • SS3 – Assisted Ab Leg Drop – 4 sets – 15 reps
  • SS3 – DB Shoulder Press with tilt – 4 sets – 15 reps – 8kg / 9kg
  • SS3 – Decline Crunch for 4 secs – 4 sets – 10 reps

The Diet

L-Carnitine (2 tablespoons)

ISO-100 Protein Shake w/ 1/2 cup of oats

Water

Iced Americano

Broccoli + basil pesto hummus

Cayenne chilli spiced chicken + 6 hard boiled eggs + basil pesto hummus

Green Tea

Tom & Luke Snackaballs

Water

The Stats

81.2kg

2018 – Day Twenty Four – 24/01/2018

The Workout

PT

  • Warm Up – Rower – 500m – 1min45secs
  • SS1 – Plate Row Machine – 4 sets – 20 reps / 15 reps / 12 reps / 10 reps – 10kg ES / 5kg ES increase
  • SS1 – DB Front Raise – 4 sets of SS – 15 reps / 12 reps / 10 reps – 5kg ES / 7kg ES / 9kg ES
  • SS2 – Plate Lat Pulldown Machine – 4 sets – 20 reps / 15 reps / 12 reps / 10 reps – 10kg ES / 5kg ES increase
  • SS2 – DB Side Raise – 4 sets of SS – 15 reps / 12 reps / 10 reps – 5kg ES / 6kg ES / 7kg ES

The Diet

L-Carnitine (2 tablespoons)

ISO-100 Protein Shake w/ 1/2 cup of oats

Water

Curry chilli spiced chicken (just spices) + broccoli + basil pesto hummus

Green Tea

Tom & Luke Snackaballs

Water

The Stats

82.3kg

2018 – Day Nineteen – 19/01/2018

The Workout

PT – good vibes

  • Warm Up – Rower – 500m – 1min48secs
  • SS1 – BB Bent Over Row – 3 sets – 15 reps – 5kg ES
  • SS1 – BB Shoulder Press – 3 sets – 15 reps – 5kg ES
  • SS2 – DB Shoulder Raise – 3 sets – 15 reps – 5kg
  • SS2 – DB Bent Over Flyes – 3 sets – 5kg
  • SS2 – BB Upright Row – 3 sets – Bar
  • SS3 – Plate Shoulder Raise – 3 sets – 15 reps – 10kg
  • SS3 – Cable Reverse Grip Pulldown – 3 sets – 10 reps – 16.5kg ES
  • SS3 – Plate Squat Clean and Press – 3 sets – 15 reps – 10kg
  • SS3 – Cable Wide Grip Pulldown – 3 sets – 10 reps – 16.5kg ES
  • SS4 – Ab Leg Push – 3 sets – 10 reps – BW assisted
  • SS4 – Sit Ups – 3 sets – 10 reps – BW assisted

The Diet

L-Carnitine (2 tablespoons)

ISO-100 Protein Shake w/ 1/2 cup of oats

Water

Mince + broccoli + basil pesto hummus

Green Tea

Chicken Teriyaki Donburi (extra salad + extra chicken)

Tom & Luke Snackaballs

Water

The Stats

82.65kg

2018 – Day 5 – 05/01/2018

Almost the weekend

The Workout

A quick little workout with a Gym Instructor showing me some different things

Dynamic stretching to begin

5 rounds

  • 5 x pull-ups
  • 10 x push-ups (first 5 explosive)
  • 5 x narrow DB squats (DBs to floor)
  • 10 x box jumps (60cm box)

2 rounds

  • 4 x single leg glute raise + 1 x 5 second hold then the other
  • 20 seconds seated hold (hands on edge of seat lifting self into air)

1 round

  • 30 seconds banana ab hold
  • 30 seconds seated hold (hands on edge of seat lifting self into air)

Stretching

The Diet

L-Carnitine (2 tablespoons)

ISO-100 Protein Shake w/ 1/2 cup of oats

Water (still a work in progress)

Teriyaki Chicken Donburi (no rice, extra salad, extra chicken) – it’s like my healthier cheat meal

Green Tea

The Stats

83.6kg

Day 30 – 10/02/2015

Day 30 – 10/02/2015

Training Focus
Back
Biceps
Abs

Exercises – 45 Minutes
a. Seated Rows – 16 / 12 / 10 + 10 + 10 drop
a. Hanging Leg Raises – 45 seconds
a. Prone Hold Knee to Elbow (each side) – 15 / 15 / 15
b. Reverse Lat Pulldown – 16 / 12 / 10 + 10 + 10 drop
b. Decline Sit Up Cross Overs (each side) – 10 / 10 / 10
c. Underhand BB Lying Rows – 16 / 12 / 10 + Cable Underhand Row 10
c. Lunge Rows (each side) – 20 / 20 / 20
d. BB Bicep Curls – 15 / 15 / 12
d. Hammer Rope Curls – 12 / 12 / 12

The structure of the session involved supersets, with each letter representing a respective superset, and ideally minimal rest in between each set.

Cheers for reading and I hope you are achieving your dreams,

Davey