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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 36 – 16/02/2015

Day 36 – 16/02/2015

Training Focus
Chest
Triceps
Abs

Exercises – 45 Minutes
a. Smith Machine Incline Press – 20 / 16 / 12 / 8
a. Press Ups with Feet on Bench – 20 / 12 / 10 / 10
b. Cable Flyes 45° – 20 / 20 / 20
b. Dips – 20 / 20 / 20
c. DB Flyes – 16 / 12 / 8
c. Tricep Pushdown – 20 / 16 / 12
c. Burpees with Bench Jump – 60 seconds

Cardio
Treadmill – Interval Training
Time – 10 minutes
Intervals – 40 seconds @ 8.00% incline and 13.00kph + 20 seconds @ 8.00% incline and 6.00kph

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 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 29 – 09/02/2015

Day 29 – 09/02/2015

Training Focus
Chest
Triceps
Abs

Exercises – 45 Minutes
a. Bench Press – 20 / 20 / 20
a. Bench Press Ups – 20 / 20 / 20
b. Feet Elevated Z-Sit – 45 seconds
b. Incline DB Press – 16 / 12 / 8
b. Chest Press – 16 / 12 / 8
b. Hanging Leg Raise – 20 / 20 / 20
c. Tricep Pushdown – 16 / 12 / 8
c. Tricep Rope – 16 / 12 / 8
c. Prone Hold Get Ups – 45 seconds

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

Day 26 – 06/02/2015

Day 26 – 06/02/2015

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 / 8 + 8 drop
d. Seated Calf Raises – 10 / 10 / 10
e. Standing Calf Raises – 15 / 12 / 10
f. Barbell Bicep – 12 / 10 / 8 + 8 drop
f. DB Hammer Curls – 10 / 10 / 10
g. Skull Crush (EZ) – 12 / 10 / 8
g. Close Grip Press (EZ) – 12 / 10 / 8
g. Tricep Rope – 12 / 10 / 8

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