My P/P/L Log

[choccyswag]

I'm going to put a copy of my training log from my gym files onto here, for a bit of motivation I guess! That and to doodle about whatever I feel like. I am doing P/P/L with 'A' and 'B' workouts which are slightly different and I train 6 days a week in my lunch break at work mainly. So i try to keep the workouts to 1hr max. I like to go Light, Light, Medium, Heavy with weights to change the intensity as suggested by one trainer.

I love doing abs and I love leg workouts - the thing I most def have to work on though are my lunges. comment if you will because I am ALWAYS open to suggestions.

6 MAY 15: PUSH A
Warmup: Ring Pushups
Flat Barbell Bench Press: 10, 10, 10 @ 30kg
DB Bench Press: 10, 10, 9 @ 13kg
Cable Flyes: 12, 12, 11 @ 20kg
DB Side Lateral Raise: 12, 11, 11 @ 4kg
Overhead DB Extension: 12, 12, 12 @ 5kg

7 MAY 15: PULL A(Light)
Warmup: 5 min Rower
Deadlift: 10, 10, 10 @ 50kg
DB Rows: 12, 12, 11 @ 15kg
Pull-Ups: 10, 7, 5 @ 25kg assistance
Incline DB Curls: 12, 12, 12 @ 4kg
DB Shrugs: 12, 12, 12, ,12 @ 15kg

8 MAY 15: LEGS A(Medium)
Warmup: 5 min Elliptical
Front Squats: 8, 8, 7 @ 40kg
DB Lunges: 10, 10, 10 @ 18kg
Hamstring Curls (Machine): 10, 10, 10, 10 @ 24kg
Standing Calf Raises (Smith): 12, 12, 12 @ 40kg
Ab Wheel: 12, 10, 5 rolls
Ab Crunch Machine: 5 @ 10kg (times up)

10 MAY 15: PUSH B(Hard)
Warmup: Ring Pushups
Standing Barbell Overhead Press: 5, 5 @ 30kg. 7, 7 @ 25kg
DB Overhead Press: 5, 5, 5 @ 13kg
Dumbbell Side Lateral Raise: 8, 8, 8 @ 5kg
Dips: 12, 12, 12 @ 20kg assistance
Overhead Dumbbell Extension: 5, 5 @ 7.5kg. 7, 7 @ 5kg
Lying Ab Crunch: 20, 20, 18 @ 7.5kg.

11 MAY 15: PULL B(Light)
Warmup: 5 min Rower
Romanian DL: 8, 8, 8, 8 @ 30kg
Barbell Rows: 10, 10, 10 @ 25kg
Chest Supported Seated Rows: 12, 12, 12 @ 45kg
Reverse BB Curls: 12, 12, 10 @ 10kg
Reverse Flyes: 15, 13 13 @ 17kg

12 MAY 15: PUSH B(Light)
Warmup: Burpee, box jump, split squat drills
Barbell Squats: 10, 10, 10 @ 45kg
Lunges: 7, 8, 7 @ 15kg each side
Hamstring Curls (Machine): 12, 12, 12, 12 (unilateral) @ 20kg
Standing Calf Raises (Smith): 15, 15, 15 @ 35kg
Hanging Leg Raise: 15, 12, 10

13 MAY 15: PUSH A(Medium)
Warmup: Med Ball slams
Flat Barbell Bench Press: 8, 8, 5 @ 40kg - last set HARD
DB Bench Press: 8, 8, 8 @ 13kg
Cable Flyes: 12, 12, 12 @ 6kg
DB Side Lateral Raise: 10, 8, 10 @ 6kg
Overhead DB Extension: 10, 8, 8 @ 6kg
TIME: 0:55 hr

14 MAY 15: LEGS A(Hard)
Warmup: Kettlebell Swings
Deadlift: 5, 5, 5 @ 65kg
DB Rows: 8, 8, 8 @ 20kg
Pull-Ups: 8, 6, 6 @ 20kg assistance
Incline DB Curls: 8, 8, 8 @ 5kg
DB Shrugs: 10, 10, 10 @ 18kg

15 MAY 15: LEGS A(Light)
Warmup: 5 min Rower Tabata
Front Squats: 10, 10, 10 @ 42kg
DB Lunges: 10, 13, 11 each side @ 12.5kg
Hamstring Curls (Machine): 12, 12, 12, 12 @ 21kg
Calf Machine: 15, 15, 15, 15 @ 57kg
Glute Machine: 12, 12, 12 @ 33kg
Ab Crunch Machine: 20, 20, 20 @ 33kg
Med Ball Twists: 10/side x 5kg x 4 sets
KB Side Bends: 12/side x 16kg x 3 sets
Butterfly kicks: 15 seconds on, 15 second rest x 3 sets

I didn't have to work after lunch so I trained longer. So basically I did a heap of ab exercises at the end.The butterfly kicks made me feel like power spew lol.

My calves are still sore from the last leg workouts so sadly wearing heels is totally out of the question. I like what is happening to my calves though, it looks like they are growing!

 

[choccyswag]

18 MAY 15: PUSH B(Light)
Warmup: Sled run 10kg plates, Ball Slams
Standing Barbell Overhead Press: 10, 6, 6 @ 25kg
DB Overhead Press: 10, 10, 8, 6 @ 9kg
Dumbbell Side Lateral Raise: 10, 10, 10 @ 4kg
Dips: 12. 10, 11 @ 25kg assistance
Overhead Dumbbell Extension: 12, 9, 6 @ 5kg
Decline Ab Crunch: 30, 20, 20 @ 5kg plate
Kettlebell Side Bends: 12/side @ 14kg

I enjoyed training today and getting my detox sweat on. My shoulder is still pumped when I rockup to volley and a few girls asked me to share my routine with them haha.

Mah shoulders after training, before volley.

Tue 19 May 2015: PULL B(Med)
Warm up: Band pull aparts, battle ropes, shoulder dislocates
RDL: 8, 8, 8, 8 @ 50kg
Barbell Rows: 10, 10, 8+4 @ 35kg
Seated Rows (Machine): 10, 10, 12 @ 55kg
Reverse BB Curls: 10, 10, 10, 10 @ 10kg
Reverse Flyes: 13,12,11 @ 21.5kg
DB Curls: 10,7,7 @ 7kg
Plank 3 x 2:30 hold

I am happy to say that I am much better at the RDL today. Before my back was doing most of the work but now I am using mainly my hips to bring the bar up and keeping my back as flat as poss.

One of the trainers showed me this wicked variation to bent overs where you go all the way forward and row the weight from the ground? Then drop it and start again.

Wed 20 May 2015: LEGS B(Hard)
Warmup: Limber 11 routine by 'defranco'
Barbell Squats: 5, 5, 5, 5 @ 55kg
Lunges: 6, 6, 6 @ 18kg
Hamstring Curls (Machine): 10, 10, 10, 9 @ 36kg
Standing Calf Raises (Smith): 10, 10, 10 @ 45kg
Hanging Leg Raises: 10, 6, 4 @ bodyweight toe to bar
Weighted Ab Crunch: 10, 9, 10 @ 45kg
KB Side Bends: 10, 10, 10 @ 20kg
Time: 0:49 hrs

Todays w/o was good and intense the ab exercises at the end made me sweaatt. Haha, still suck at lunges though

Thur 21 May 2015: PUSH A(Light)
Warmup: Med Ball Slams, shoulder dislocates
Bench Press: 10, 10, 10 @ 35kg
Cable Flyes: 12, 12, 12 @ 6kg
Cable Pallof Press: 12, 12, 12 @ 8kg
DB Side Lateral Raise: 12, 12, 12 @ 4kg
Overhead DB Extension: 12, 12, 12 @ 5kg
Rope Tricep Pushdowns: 18, 15, 14 @ 10kg
Chest Press Machine: 12,5 @ 30kg
Pec Fly Machine: 8, 8, 8 @ 25kg
Planks 1:45, 1:20 with swisse balll (checking mirror for mah form)

My PT suggested changing some exercises because I said I want to work on my abs, glutes and my upper back. like today no more DB presses, replaced with 'Pallof Press'. I liked them way more than DB presses!
Also there are a few more machine exercises which I do depending on how I feel.

well i have noticed big changes in my stomach, arms and calves - and it must be noticeable because both the volley crew and family have also noticed. but i smell really funky because I rub tiger balm on my abs

 

[choccyswag]

Friday 22 May 2015: PULL A(Light)
Warmup: 500m Rower + Battle Ropes 10 sec on/20 sec off for 3 min
Deadlift: 10 @ 40kg, 8 @ 50kg, 5 @ 60kg, 3 @ 70kg (Pyramid up and down one min rest) (PB!)
DB Rows: 10, 10, 10 @ 15kg
DB Pullovers: 8, 8, 8 @ 12.5kg
Lat Pulldown Machine: 8, 8, 8 @ 30kg
Pullups s/ Shrugs: 5/10, 5/10, 5/10, 5/10, 6/10, 4/8 @ 20kg assistance/12.5kg
Power Cleans: 3, 3, 6, 5 @ 30kg

Time: 1:10 hrs

I haven't had this PT before, he's like twice my size and a 'powerlifter'. Training was in the 'powerlift' part of the gym that I don't visit very often.. well, he destroyed me totally and push me to the limit! I like him better than the army girl trainer though.

Halfway in w/o I had to run off to the loo because I was self conscious about my foundations streaking from sweating.. nojudge lol, i was just wrecked.

And what I learn today was my grip sucks so bad. The pullup and shrug superset made me feel unfit haha! My fingers, slipping slowly every second..

What i enjoyed the most however was the power cleans lesson at the end. Its a total badass move which I like but I need more practise PT was taking pictures to show me what I did wrong. Here, you can all laugh at me(idgaf),

(Decided to try add in EXTRA jump, and my whole body just went spazz mid way and did god knows what. it was so hilarious.. It was all just a bit of fun, nothing serious)

Then I did my friday night thing and slept in lol. well, I still trained Sat I'll update it later because I want to take measuremements pheww.. I am up to date now!
K have a nice weekend everyone x

 

[Rodja]

Subbed.

 

[choccyswag]

Mon 25 May 2015: PUSH B(Med)
Warmup: Med Ball Slams
Standing Barbell Overhead Press: 8, 5, 5 @30kg, 10 (25kg), 8 (22.5kg)
Behind the Neck Press: 10, 8, 5 @ 20kg
Dumbbell Side Lateral Raise: 8, 8, 6 @ 5kg
Overhead Dumbbell Extension: 6, 6, 5 @ 5kg
Shoulder Press Machine (Plates): 8, 8, 8 @ 15kg
Lying Crunch Machine (Plates): 30, 20, 15, 10 @ 10kg

My weight ia now 65.6kg this morning. Yikes must be all those carbs. My waist has gone down however - so happy with this! legs and shoulders are up a bit. and I noticed all my tops are starting tight around the sleeves.

Changed into comfys, stretched for ages listening to Major Lazer (how good is lean on?!). then i felt like taking some pics.

Tue 26 May 2015: PULL B(Med)
Warmup: 1000m Rower, Band Pull Aparts
Romanian Deadlift: 8 @ 40, 5 @ 50, 5, 5, 5 @ 60kg
Pendlay Rows: 8, 10, 10 @ 45kg
Seated Rows (Plate Loaded): 12, 11, 11 @ 65kg
Reverse BB Curls: 12, 12, 11 @ 12kg
DB Rows: 12, 11, 9 @ 22.5kg
Front Row Pulldown Machine: 11, 10, 10 @ 40kg, 20 @ 20kg
KB Side Bends: 10, 10, 10 @ 18kg
Ab Machine 10, 10, 8 @ 40kg

I made sure I did a lot of pulling exercises today I didn't have any problem with my right hand side strengthwise so I am sure its the triceps that is being affected by my past injury.

And.. *drumroll* I now get extra half hour for my lunch break because I am allowed to finish later. Cheerin!

 

[Wrivest]

Why nobody in here???
Nice work!

 

[choccyswag]

Rodja; and Wrivest; thanks for your support guys!

 

[mountainman33]

Following! Volleyball? Doubles or 6's?

 

[choccyswag]

mountainman33; thank you i play sixes since junior to now. Hard to believe but gym w/o has actually helped me with the game! especially in serve and offense.

 

[choccyswag]

Wed 27 May 2015: LEGS B
Warmup: Box Jumps, Hips thrust
Barbell Squats: 10, 10, 10, 10 @ 50kg
Lunges: 12, 12, 6+6 @ 12.5kg <-- takes a LOT out of me
Hamstring Curls (Machine): 12, 12, 12, 12 @ 25kg
Standing Calf Raises (Smith): 15, 15, 15, 15 @ 45kg
Ab Crunch Machine: 30, 10, 10 @ 40kg <- LOVE doing amrap on this. but out energy lol

So. damn. tired. my health has been overall good except for a chesty cough which I got antibiotics for today.

when I was squatting a guy came up said 'um i think your bleeding?'. So i was like what the hell, sure enough the bar must have rubbed against my back real hard, I mean the bar is brand new so the knurl was rough i guess.

I've rubbed tiger balm all over it so I smell even more funky. anyways i am tired just want to curl up in bed get warm and have some chocolate.
if this doesn't say 'eat me' i don't know what does, seriously :08:

 

[mountainman33]

mountainman33; thank you i play sixes since junior to now. Hard to believe but gym w/o has actually helped me with the game! especially in serve and offense.

Nice! I played 6's in college, outside and middle. I play mostly doubles now. Really helps the sixes game.

 

[mountainman33]

Looking badass with the "war wounds".

 

[Rodja]

Those marks look like the battle wounds you get from wearing a bench shirt.

 

[Wrivest]

Those marks look like the battle wounds you get from wearing a bench shirt.

Bench + battle wounds = bad horror movie!! Noooo thanks

 

[choccyswag]

Those marks look like the battle wounds you get from wearing a bench shirt.

I think I must have fell hard during volley and then the bar scraped into the skin more when I was squatting. i will be doing bench press today but i don't wear bench shirt lol.

 

[SilentSavage0523]

Late to the game. But following

 

[choccyswag]

Late to the game. But following

thankyou for your support!

 

[choccyswag]

Thur 28 May 2015: PUSH A
Warmup: Ball Slams
Flat Barbell Bench Press: 7, 5, 7 (35kg) @ 40kg
Low Incline DB Press: 8, 8, 8 @ 13kg
Cable Flyes: 10, 10, 10 @ 6kg
Dumbbell Side Lateral Raise: 10, 10, 10 @ 5kg
Dips: 8, 6, 7 @ 22kg Assistance
Time: 0:48 hrs

Fri 29 May 2015: PULL A
Warmup: Box Jumps
Deadlift: 5, 4, 4, 8 (60kg) @ 80kg
DB Rows: 8, 8, 8 (22.5kg) @ 25kg
Pull-Ups: 7, 4, 3, 6, 5, 5 @ 18kg Assistance
Incline DB Curls: 10, 10. 10 @ 7kg
KB Side Bends: 10, 10, 10 @ 23kg
Time: 1:05 hrs

Sat 30 May 2015: LEGS A
Warmup: Box Jumps, Goblet squats, Side leg raises, lacrosse ball glute
Front Squats: 10, 10, 10, 10 (35kg), 10 (35kg) @ 45kg
Leg Press Machine: 12, 12, 12, 12 @ 100kg
DB Lunges: 12, 12, 9 + 3 @ 10kg
Hamstring Curls (Machine): 12, 12, 12, 12U (10kg) @ 27kg
Seated Calf Raises: 15, 12, 10 + 5 @ 25kg
Glute Ham Raise: 5, 5 @ BW <-- knee pain
Time: 1:15 hrs

How do you guys like bootcamp? I scored a free pass to one for this morning 6:30am and it was pretty full on to say theleast! Battle ropes, 'bear' walk, kettlebll sprints and truck tyre flips. I wanted to puke after haha.
After this I had a beautiful morning with friends, shoe hunting & gooooooood coffee.

so I been doing insane amount shopping lately because of end of financial year sales and the bargains are crazy. I nabbed these rockwear tights for $35 lmao. they were like the last ones in my size.
Anywhoo they feel a bit like compression pants.. the only disadvantage is they make my lack of curves look even worse which is a lil embarassing. well it is one of the reasons why I started lifting so I hope to be more 'curvy' by the time i hit ibiza.

I'm making some treats now because i am hosting girls movie night so i might be back with 'foodporn' lmao. x

 

[Wrivest]

"Boot camp" style workouts are usually full of gimmicks, so just be picky with what you do. Find the right one and you will get a crazy good workout in for sure though.
If you're looking to add some curves in the right places, I bet puccah8808 could help

 

[mountainman33]

Pants look good!

Wrivest is right, those classes are just intense cardio sessions. You can mimic the same thing on your own with some creativity. But the classes can be motivating in a group setting.

 

[Wrivest]

Pants look good!
.

Yes... The "pants" look good!

 

[elhosk]

Those bootcamp style sessions can eat into your gains pretty hard if they are intense, but if you enjoy them then no reason not to do them.
subbed gl!

 

[choccyswag]

lol thanks Wrivest; mountainman33; i think I like body attack better and pilates of course (got to work on more stretchy). I just thought to give it a try, it was something new and sounded interesting

oh i totally agree elhosk; and thankyou for dropping by!

 

[choccyswag]

Mon 1 June 2015: PUSH B
Warmup: Broomstick dislocates, uneven pushups
Standing Barbell Overhead Press: 10, 7, 5, 5, 8 @ 20kg
CG Bench Press: 6, 10, 5, 5 , 18 (20kg) @ 30kg
Dumbbell Side Lateral Raise: 10, 10, 8 @ 4kg
Pallof Press: 10, 20, 20 @ 7.5kg
Overhead Dumbbell Extension: 12, 11, 11 @ 5kg
One sided Tricep Extension (Cable): 12, 12, 12 @ 1.75

I had a stopwatch for 60s between sets. It was a challenge sticking to time!

My right hand tricep is not locking out properly and not as strong as the left hand side. I keep landing on my right hand side at volley (played doubles instead of sixes yesterday) which I am sure don't help exactly.

yesterday when the fancy car club stopped by. They remind me of space ships

 

[BigRed1974]

You and your workouts are looking great!! Keep it up

 

[Wrivest]

I need to get my lbs to kg app back out again... But volume wise looks decent!
I would love to drive that car, but I don't have enough $$ to pay for the tickets.

 

[mountainman33]

Doubles will make you a better sixes player. Play doubles all summer, then when you go back to sixes it'll be a piece of cake. I promise.

 

[Wrivest]

Doubles will make you a better sixes player. Play doubles all summer, then when you go back to sixes it'll be a piece of cake. I promise.

mountainman33 ... Do you wear those tiny volleyball shorts too?? God I hope so (no homo... Kinda)

 

[mountainman33]

mountainman33 ... Do you wear those tiny volleyball shorts too?? God I hope so (no homo... Kinda)

I do, but I have to cut them shorter since they aren't short enough to begin with.

 

[BigRed1974]

I do, but I have to cut them shorter since they aren't short enough to begin with.

Well I know I read in another thread that choccyswag likes looking at men's bits and pieces as does Wrivest also lol

 

[mountainman33]

Well I know I read in another thread that choccyswag likes looking at men's bits and pieces as does Wrivest also lol

But no homo....

 

[BigRed1974]

But no homo....

Of course!! not that there is anything wrong with that

 

[Wrivest]

Well I know I read in another thread that choccyswag likes looking at men's bits and pieces as does Wrivest also lol

Haha.... Dammit have I gotten that rep in another thread? (Again... Not that there is anything wrong with that... )

 

[mountainman33]

Haha.... Dammit have I gotten that rep in another thread? (Again... Not that there is anything wrong with that... )

Dude, you have the rep in EVERY thread.

 

[Wrivest]

Dude, you have the rep in EVERY thread.

.... Ok, no more hijacking this nice ladies thread ya big jerk

 

[choccyswag]

haha! you guys are entertaining.

Tue 2 June 2015: PULL B
Warmup: Foam roller, Band Pull Apart (PURPLE)
Romanian DL: 8,8, 8 @ 60kg
Pendlay Rows: 8, 10, 10 @ 35kg
Seated Rear Delt Rows (Plate): 10 (40kg), 12, 10, 10, 10 (40kg) @ 60kg
Rear Delt Raise (DB): 10, 12, 12, 12 @ 2kg
Doggy Cable One Arm Rear Delt Raises: 12, 12, 12 @ 1.75kg
Upright Rows: 10, 12, 10 @ 15kg
Front/Lat Pull Down (Plate): @ 12, 12, 8 + 6 (35kg) @ 45kg
Weighted Walks: 40, 40, 37 steps @ 60kg

Essentially i want to work out which exercises work well for me. which ones i enjoy and which ones aren't any good.
- I am thinking of scratching the Romanian DL. I just want to do more rows on my PULL B days. But i can't add it to my LEGS day either due to Squats being there and doing both is too much for the same day.
- My arms drift in the DB rear delt raise (I am lying on a tilted bench) and I am sliding down as I do them. doesn't feel right.
- The doggy cable delt raise is much better! i can feel the burn lol. Basically you get down like in doggy style and then raise one arm at a time with the cable setting in the lowest poss position.
- I been told upright rows are bad for my elbows so I feel cautious doing them
- I did the weighted walks with a trap bar and did as many steps as possible. I dropped it on the third set and it made this massive noise. everyone staring like i am a crazy woman. how embarassment.

so what do you think guys? Any other ideas or exercises I should try for my PULL B day?

 

[travwj]

haha! you guys are entertaining.

Tue 2 June 2015: PULL B
Warmup: Foam roller, Band Pull Apart (PURPLE)
Romanian DL: 8,8, 8 @ 60kg
Pendlay Rows: 8, 10, 10 @ 35kg
Seated Rear Delt Rows (Plate): 10 (40kg), 12, 10, 10, 10 (40kg) @ 60kg
Rear Delt Raise (DB): 10, 12, 12, 12 @ 2kg
Doggy Cable One Arm Rear Delt Raises: 12, 12, 12 @ 1.75kg
Upright Rows: 10, 12, 10 @ 15kg
Front/Lat Pull Down (Plate): @ 12, 12, 8 + 6 (35kg) @ 45kg
Weighted Walks: 40, 40, 37 steps @ 60kg

Essentially i want to work out which exercises work well for me. which ones i enjoy and which ones aren't any good.
- I am thinking of scratching the Romanian DL. I just want to do more rows on my PULL B days. But i can't add it to my LEGS day either due to Squats being there and doing both is too much for the same day.
- My arms drift in the DB rear delt raise (I am lying on a tilted bench) and I am sliding down as I do them. doesn't feel right.
- The doggy cable delt raise is much better! i can feel the burn lol. Basically you get down like in doggy style and then raise one arm at a time with the cable setting in the lowest poss position.
- I been told upright rows are bad for my elbows so I feel cautious doing them
- I did the weighted walks with a trap bar and did as many steps as possible. I dropped it on the third set and it made this massive noise. everyone staring like i am a crazy woman. how embarassment.

so what do you think guys? Any other ideas or exercises I should try for my PULL B day?

I don't see why you can't do squats and Romanian DL on the same days, maybe just drop a set on both.

 

[choccyswag]

I don't see why you can't do squats and Romanian DL on the same days, maybe just drop a set on both.

Oh yea.. I didn't think of that thanks!

 

[BigRed1974]

If you want a different exercise for hamstrings besides RDL, try Glute Ham Raises.

 

[mountainman33]

You can use the p/p/l split I use, but it looks more like p/l/p/l.
Day 1 Push
Day 2 Quads and calves
Day 3 Pull
Day 4 Hamstrings and calves

 

[choccyswag]

If you want a different exercise for hamstrings besides RDL, try Glute Ham Raises.

haha they're evil! I need more practice. they hurt my knees atm, and I use a yoga ball in front like an air bag for safety.

You can use the p/p/l split I use, but it looks more like p/l/p/l.
Day 1 Push
Day 2 Quads and calves
Day 3 Pull
Day 4 Hamstrings and calves

well that is a good mix thanks! I am not lifting heavy by any means so maybe thats why I can train all the legs together and still able to walk next day

 

[choccyswag]

Wed 3 June 2015: LEGS B
Warmup: Box Jumps, Skip Rope
Barbell Squats: 5rep each of: 30kg, 40kg, 45kg, 50kg, 60kg, 65kg (3 sets), 70kg (2 sets) (PR)
Lunges: 12, 9, 8 @ 12.5kg
Hamstring Curls (Machine): 10, 10, 10, 10 @ 30kg
Seated Calf Raises (Plates): 10, 10, 10 @ 25kg
Hanging Leg Crunches: 10, 12, 12 @ BW
Weighted Ab Crunch: 24, 16, 12, 14 @ 30kg

My leggs were jelly after squats, so that explains the crappy lunges after
Hanging leg crunches are great because I tilt the hips up deliberately to work the abs more.

My baby bicep arms from flexing last night lol :cool3:

 

[BigRed1974]

Nice work and bis!!
Yes GHR's are tough but have to say one of my favorite for hamstrings.

 

[Wrivest]

I would make a joke about your cute lil bicep... But mines not much bigger

 

[choccyswag]

haha your so modest Wrivest;

Thur 4 June 2015: PUSH A
Warmup: Kneading dough lol
Bench Press: 10, 10, 10, 12 @ 31kg
Incline DB Press: 10, 10, 7, 7 @ 10kg
Cable Flyes: 12, 12, 12, 12 @ 6kg
DB Side Lateral Raise: 12, 10, 8 + 6 (3kg) @ 4kg
Dips: 12, 9, 6 @ 15kg assistance

I tried different settings for the cable flyes and the horizontal one felt the best. The low setting feels like I am using my arms more.
My shoulders didn't hurt until the dips but I still did 3 sets anyway.

 

[mountainman33]

haha your so modest Wrivest;

He's not kidding.

 

[booneman77]

Late but in... Choccy you've got some awesome detail so far! Keep it up

 

[choccyswag]

booneman77 thank so much your support!! will update as often as I can

Fri 5 June 2015: LEGS A
Warmup: Box Jumps, Banded Crab Walks, Reverse Leg Raise
Back Squats: 12, 8 (40kg), 3 (50kg), 1 (60kg), 1 (70kg), 33! @ 35kg (PR)
Glute Ham Raise: 6, 6, 6 @ BW
Leg Extensions: 8, 8, 8, 6, 8 (35kg), 15 (25kg), 10 (20kg) @ 45kg
Standing Unilateral Hamstring Curls (Plates): 8 + 6 (5kg), 8 + 6 (5kg), 8 + 6 (5kg) @ 10kg
Standing DB Calf Raise: 12, 12, 12 @ 2 x 10kg DB
Barbell Glute Bridge: 8, 8, 8 @ 40kg

Maximum effort PT sesh today! 'give me all you got'.. must stop saying that lol
I learnt to sit back with the squats more but still keeping back straight. The finisher nearly wrote me off
Glute ham raise gave me mad cramps haha. Basically I go as far forward as I can without tipping and hold there for 5 secs. Thats one rep.
Glute bridges, hold at the top for at least 2 secs and squeeze hard.

quick shot back home

 

[booneman77]

Love girls with tattoos... Do you have good pics of them? I'm always interested in what people get and why

 

[Rodja]

Why is it everyone has a GHR except me? That's not fair.