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2018 – Day Ninety Four – 04/04/2018

Measurements

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

Day 34 – 14/02/2015

Day 34 – 14/02/2015

Training Focus
Legs
Glutes
Calves
Biceps
Triceps

Exercises – 45 Minutes
a. Smith Machine Glute Bridge – 16 (hold last rep) / 16 (hold last rep) / 16 (hold last rep)
b. Standing Glute Pushdown (Assisted each side) – 15 / 15 / 15
c. Wide Stance Leg Press – 12 / 10 / 6 + 8
d. Barbell Bicep – 12 / 10 / 8 + 8
d. DB Hammer Curls – 10 / 10 / 10
e. Skull Crush (EZ) – 12 / 10 / 8
e. Close Grip Press (EZ) – 12 / 10 / 8
e. Tricep Rope – 12 / 10 / 8
f. Hip Abductor Machine (each side) – 10 / 10 / 10
f. Glute Machine (each side) – 10 / 10 / 10
g. Standing Calf Raises – 10 / 10 / 10

The structure of the session involved regular sets for the legs and glutes, and supersets for the biceps and triceps, with each letter representing a respective set/superset, and a focus on progressing through the weight without the same high intensity as the other workouts performed this week.

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

Davey

Day 10 – 21/01/2015

Day 10 – 21/01/2015

Training Focus
Legs
Glutes
Calves
Abs

Exercises – 45 Minutes
a. Smith Squat – 20 / 16 / 12
a. Squat Jumps with Bench – 45 seconds
b. Hungarian Deadlift – 16 / 12 / 10
b. BB Glute Bridge – 16 / 12 / 10
b. Prone Hold Get Ups (each side) – 30 seconds
c. Leg Extension – 16 / 12 / 8 + 8 + 8 drop
c. Lying Hamstring Curls – 16 / 12 / 8 + 8 + 8 drop
d. Calf Raises (standing) – 20 / 16 / 12
d. Calf Raises (seated) – 20 / 20 / 20

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