Lazy's progress journal

[Lazylifter]

Yesterday was a rest day.

Today
Decided to really concentrate on my triceps today

Lying Tricep Extension 8kg 3x8
Flys 4kgs DB's 3x8
Tricep pull down 8.2kg each side 3x10
Abduction 68kg
Adduction 61kg
Core rotation 11kg
Bicep curls 8kg DB's 3x8
Tricep Machine 20kg to fail

First time I'd done the Rotation excercise, really good could feel it burning, hopefully toning up my muffin top

[5kgLifter]

Originally Posted by Lazylifter

Yesterday was a rest day.

Today
Decided to really concentrate on my triceps today

Lying Tricep Extension 8kg 3x8
Flys 4kgs DB's 3x8
Tricep pull down 8.2kg each side 3x10
Abduction 68kg
Adduction 61kg
Core rotation 11kg
Bicep curls 8kg DB's 3x8
Tricep Machine 20kg to fail

First time I'd done the Rotation excercise, really good could feel it burning, hopefully toning up my muffin top

I know this may seem an odd question, but how do you get to the 68kg figure for abduction etc...is it total for one, or accumulative, and if so for how many reps etc?

I just normally do 5kg balanced on foot for 20 reps, so it's 100kg accumulative etc.

Aside from my lacjk of understanding the figure breakdown...nice informative log

[Lazylifter]

Hiya 5KG
I know I found it hard to believe as well, its what weight I'm lifting on the machine (honest). I guess it could be pounds not kilos, but thought everything in my gym was kg
, its with both legs.

I will check tonight!

Yesterday was a bit of a disaster as far as the diet goes, started off with one choclate bar and then another and then a Dominoes Pizza
I have to say I really enjoyed it though, so the enjoyment was definately worth the calories. I will just have to be good on one of my weekend days.

[Lazylifter]

Friday
Great Work out tonight!
Back and shoulders

Lat Pull Down 33Kg 3x8
Shoulder Press 6kg DBs 2x8
Lateral lifts 3kg 2x8
Squat machine 40 3x10
leg raises 23 3x 10
Back press machine 40kg
Bent over rows one sided 10kg DB's

I asked the guy that runs the gym and he said all the weight stacks are in Kg so at least if I'm wrong hes wrong as well.
I have got pretty big thighs and it can't all be fat he he he

The weights that are up are usually my max, the most I could lift during that workout for a full set of reps. I almost always do a warm up set at about half the weight and sometimes I build up to the max over the sets.

I'm not very methodical about that but usually 8 reps for arms 10-15 reps for back and legs anymore than that and I satrt to get bored.

I feel like I had a great work out tonight, maybe it was because it was fueled by pizza and chocolate

[5kgLifter]

Good work, keep it up, and good that you enjoyed the chocolate and pizza and then got on with it, better than suffering guilt trips about food slip-ups, and a good healthy attitude to a stumble.

[Lazylifter]

Saturday
CARDIO DAY

25min treadmill
10min bike
15min X-trainer

[Lazylifter]

Sunday

40min Badminton

Abduction 3x10 61kg
Adduction 3x 10 68kg

Bench press 2x8 6kgDB's 2x4 8kgDB's
Bicep Curls front grip 3x8 6kg
Bicep Curls back grip 3x8 6kg
Tricep Pull backs 3kg 3x10
Core rotations 8kg 2x10

I decided to bring my weights day forward to after Badminton, not ideal really but the gym is so much quieter on Sundays. Monday evenings always seem to be so busy so I'l take tomorow as a day off.

[5kgLifter]

Originally Posted by Lazylifter

Sunday

40min Badminton

Abduction 3x10 61kg
Adduction 3x 10 68kg

Bench press 2x8 6kgDB's 2x4 8kgDB's
Bicep Curls front grip 3x8 6kg
Bicep Curls back grip 3x8 6kg
Tricep Pull backs 3kg 3x10
Core rotations 8kg 2x10

I decided to bring my weights day forward to after Badminton, not ideal really but the gym is so much quieter on Sundays. Monday evenings always seem to be so busy so I'l take tomorow as a day off.

How did the weights go after doing a session of badminton?

[Lazylifter]

Not too bad 5kg. Didn't really push myself at Badminton (lost both games ), I figured it would be like a really good warmup but actually when I was pushing the bench presses my right shoulder felt like it might injure so think I should have done a running warm up aswell.
Maybe next week I should do the Badminton last but its 11 am, so getting to the gym for 10 might be a little harder

Diet is goign really well but still got some really anoying bits of fat on my upper arms and thighs and hips.
SO I think this week I'm gonna work on my Triceps, get them a bit stronger then mainly cardio see if I can't burn up some fat.
Fingers crossed

[Lazylifter]

As it turns out I've got the next three days off, someone cancelled a load of work :-(
and I've been toying with the idea of doing a week of just cardio to try to shift the last bits of excess fat on my upper arms and thighs, its been really annoying me.

So I thought I could do workout in the morning and then pop to the gym in the evening aswell


This morning
3x15 sit ups
3x15 leg riases
3x10sec plank
3x10 press ups
Over head tricep extentions (abandonned this as it seem to hurt my neck)

This evening
25min running machine
15min xtrainer