:rant: Weighed in at 79.9kg ( 09.11.10 ) I did it three times hoping it would tick over to 80, but it didnt.
Had a good workout but Im feeling week once again too. ?? :wtf: I mean as weak as I was before starting the course. I have a descent enough level of both daca and test for that not to happen so fast. I honestly think Im over training. Im gona go in to do good core workouts and cardio and stretching but Im taking take the rest of the week off and picking the weights back up on monday. :grumpy:
Back
widegrip Pullups - 10rep, 8rep, 6rep, 5rep, 5rep, 5rep
Machine T-bar Row - 85kgx 10rep
BB Bent over Row - 110kg 9rep
D-grip Closegrip pulldowns - 75kg - 10rep (I did 95 1 and half weeks ago) mfg:
Traps
Barbell shrugs - 60kg x 10per, 110kg x 10 rep, 160kg x 12rep (4x 25kg plates)
Dumbell shrugs - 44kg x 10 to back & 6 to front (16rep)
Bent over BB shrugs - 140kg x 8rep
90 degree bent over DB rows - 18kg x 10rep
_______________
One hour rest in the chillout area and a 25g protien bar
_____________
Biceps
Barbell curls - 35kg x10 rep, 40kg x 6 rep, (40kg x 5 rep) x 3 (I did 9 reps 1 and half weeks ago)
Alt Dumbell curl - 16kg x 10rep ea side
Alt Hammer curls - 12kg - 10 rep ea Side
Shoulders
Lateral raise giant set - 6kg x 10, 8kg x 10, 10kg x 10. ( I managed 12kg last time)
Lateral raise drop set - 10kg x 10, 8kg x 10, 6kg x 10. (started with 12's alst time)
Upright row - 40kg x 10 rep (pfew, no change there)
Arnold shoulder press - 6kg's x 10rep. ( strict form - bringing elbows together in front and holding weights out in front elbows relatively 90 degrees at bottom)
_____________________
Deffinately over training, off time is happening
Had a good workout but Im feeling week once again too. ?? :wtf: I mean as weak as I was before starting the course. I have a descent enough level of both daca and test for that not to happen so fast. I honestly think Im over training. Im gona go in to do good core workouts and cardio and stretching but Im taking take the rest of the week off and picking the weights back up on monday. :grumpy:
Back
widegrip Pullups - 10rep, 8rep, 6rep, 5rep, 5rep, 5rep
Machine T-bar Row - 85kgx 10rep
BB Bent over Row - 110kg 9rep
D-grip Closegrip pulldowns - 75kg - 10rep (I did 95 1 and half weeks ago) mfg:
Traps
Barbell shrugs - 60kg x 10per, 110kg x 10 rep, 160kg x 12rep (4x 25kg plates)
Dumbell shrugs - 44kg x 10 to back & 6 to front (16rep)
Bent over BB shrugs - 140kg x 8rep
90 degree bent over DB rows - 18kg x 10rep
_______________
One hour rest in the chillout area and a 25g protien bar
_____________
Biceps
Barbell curls - 35kg x10 rep, 40kg x 6 rep, (40kg x 5 rep) x 3 (I did 9 reps 1 and half weeks ago)
Alt Dumbell curl - 16kg x 10rep ea side
Alt Hammer curls - 12kg - 10 rep ea Side
Shoulders
Lateral raise giant set - 6kg x 10, 8kg x 10, 10kg x 10. ( I managed 12kg last time)
Lateral raise drop set - 10kg x 10, 8kg x 10, 6kg x 10. (started with 12's alst time)
Upright row - 40kg x 10 rep (pfew, no change there)
Arnold shoulder press - 6kg's x 10rep. ( strict form - bringing elbows together in front and holding weights out in front elbows relatively 90 degrees at bottom)
_____________________
Deffinately over training, off time is happening