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

Day 32 – 12/02/2015

Day 32 – 12/02/2015

Training Focus
Shoulders
Abs

Exercises – 45 Minutes
a. BB Push Press – 16 / 12 / 8
a. Cable Upright Rows – 20 / 20 / 20
a. Hanging Leg Raise – 20 hold / 20 hold / 20 hold
b. Modified Arnie Press – 16 / 12 / 8
b. Rear Delt DB Flyes – 20 / 20 / 20
b. Reverse Crunches – 20 / 20 / 20
c. DB Lateral Raise – 12 / 12 / 12
c. DB Front Raise – 10 / 10 / 10
c. Prone Hold Get Ups (each side) – 10 / 10 / 10

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

Day 28 – 08/02/2015

Day 28 – 08/02/2015

Les Mills GRIT Instructor Module
Very long day, very tired, very sore. I am shattered. Fail workout in the morning. Multiple workouts in the afternoon.

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

Davey

Day 27 – 07/02/2015

Day 27 – 07/02/2015

Les Mills GRIT Instructor Module
So today has been different. I have been involved in the Les Mills GRIT Instructor Module. It has been an awesome first day with essentially 7 GRIT workouts today. I am shattered. I am looking forward to a good sleep and potentially doing it all again tomorrow!

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

Davey