Lazy's progress journal

[Lazylifter]

Friday
was suposed to be Back and legs day but it was so nice and sunny so I went into town with the boys for a few beers. I was quite restrained on the beer front but then had a pizza for dinner.

so....

Saturday
Lat Pull downs 4x8 35kg
Upright rows 10kg 4x8
Abduction and Adduction machines same as usual
Straight arm sideways lifts 4kg DB's 4x8
Bent Over DB rows 10kg 3x8
Leg raises 19kg 15reps

25min X-trainer

I was thinking I could go to the gym tomorow but I've got to drive down to my Mums for Mothers Day. Might try and do a mini workout first thing.

[Lazylifter]

Sunday
Rest day.

Monday
20min Tae Bo workout ~8am

Gym~7pm
10min Warm up
Bench Press 8kg DB 3x8
Inclined 8kg DB's 3x9
Flys 4kg 3x10
DB Kick backs 6kg 3x10
Tricep Machine 25kg 3x8
Concentration Curls 10kg DB's 3x8
Back press 31kg 3x10
10min Runner

[Lazylifter]

OOOOK then think I might have over done it a bit yesterday.
Woke up sore and shattered. Its not usual for me to get sore the day after a weights workout and its my back more than my chest.
So appart from a very sedate walk around the park with my "nearest and dearest", I'm having today off.
Worried I'm moving towards a back injury.
I'm also not sure bench pressing in the Shock Asorber sports bra is a good thing, wonder if its too restrictive.

Also having an evening off the diet today, going out for a few drinks and a curry.
yum yum!

[Lazylifter]

Wednesday

AM 20min Tae Bo with some explosive lunges afterwards.

PM GYM

8min Warm up
Lat pull downs 36kg 4x8
Abduction 75kg WOO HOO 4x10
Adduction 61kg 3x8
Bent over row 15kg 4x8
Leg press 25kg 3x10
Shoulder press 8kg :-( 4x8
Lat Flys 4kg DBS 3x8

Thought I'd take my own advice and up the sets tonight.
Back on track with the diet aswell.

[Lazylifter]

Thursday
Tae Bo 20min before breakfast.
Friday
OFF

Sat
Gym Chest and Arms

Bench press 8kg DBS
Inclined 8kg DBs 10kg to failiure
DB pull overs 2kg
Cable Cross overs 8kg
Tricep Machine 20kg

A rather half hearted workout again got the feeling something in my left shoulder wasn't right so I kept the weights low.

[Lazylifter]

Sunday

Gardening before breakfast

Gym

10min X-trainer
Lat Pull downs 3x8
Shoulderpress 3x8
Lateral Raises 4x10
Rows 3x10

10min Bike

[Trusylver]

Looking good with your workout consistancy well done

[Lazylifter]

Monday

Mini Home Workout
5min warm up
DeadLifts upto max 23kg Barbell
Squats 18kg BB 2x10
Cool down stretches

Tuesday

1hr10min walking

Review of Goals
Start with the good bits
1)My neck is better!
2)I've lost at least 3kg and my muffin top is gone!
3)I have managed to keep up going to the gym.
The Goals leftover
1)Still can't do chin ups.
2)The diet has gone well but starting to slip.
3) Triceps don't lseem much diferent and still have a very annoying layer of lumpy fat over top of my arms.

[Lazylifter]

Wednesday

Gym
10min Running Machine
Inclined bench press 16kg 3x8
Flys same
Trcicep machine 20kg
Reverse grip BC curls 16kg 3x8 DB's
Cooldown

Thursday

Rest day

[Lazylifter]

Lumpy bit of fat on out side of arms looks better so I can only assume it was eather the Deadlifts (good old barbell) or the extra reverse grip BC that I did either way I'm gonna keep doing them.

Thurday
Suposed to be rest day but after a day spend looking after my toddling niece I was exhausted. 1hr walk in the evening to watch the sunset

Friday
1 hr walk

Saturday
Working all day. Fully intended to go to the gym later but was way too tired even to go out.

So I've not got to the gym as much as I hoped but I've been very good with the diet this week. Sat was suposed to be a cheat day but actually ended up being quite good . I'm working the next few saturdays so might have it just as a cheat evening.