Lazy's progress journal

[Lazylifter]

Monday

Tae bo 30min
3x10 Crunches
3x15sec holds Plank

Gym

5min running warm up
Lat Pull downs 20kg 2x10
Upright Rows 11kg 3x10
Bent Over rows 10DB's 2x10
Leg Curls 30kg 3x10
10min Running Machine

[Lazylifter]

Tuesday

Close Grip Chest press 8kg DBs 3x10
SKullCrushers as adove
Reverse Grip BC curls as above
Preacher Curl Machine 20kg 3x10


Wednesday

Explosive Lunges 2x10
Calve raises 2x10
Plank 3x15sec hols
2x10 crunches
2x19 leg raises

[Lazylifter]

Thursday and friday were writeoffs I'm afraid.

Saturday

Leg press 3x10 35kg
Abduction and Adduction Machines 61kg 3x10
Lat pull downs 30kg 3x10
Shoulder press 8kg DB's 3x8
Lat Flys 2kg DB's 3x10

15min running

[Lazylifter]

Monday

Quick BB Work out at home:
Deadlifts 3x10
reverse grip Curls 3x10
Shoulder press 3x10
Tricep extensions 3x8

Tuesday

Gym 7min warm up
Abduction and Adduction Machines as usual.
Chest press incline 6kg DB's 3x10
DB pull overs 6kg 3x10
10min Running

Wednesday
30min swimming

[Trusylver]

Looks like your doing great, keep up the great effort

[Lazylifter]

Thanks Trusilver

Thursday

Gym
8min warm up running
Core rotation on the Pulleys 10kg 2x10 each side
Leg curls 30kg 3x10
Tricep Machine 20kg 3x10
10min Running

Friday
Rest day

Saturday
was planning to go to the gym today but drank much too much wine last night I'm noe really hungover. Cutting back on drink for the diet has turned me into a lightweight!!!!

[stikfigure]

Originally Posted by Lazylifter

Thanks Trusilver

Thursday

Gym
8min warm up running
Core rotation on the Pulleys 10kg 2x10 each side
Leg curls 30kg 3x10
Tricep Machine 20kg 3x10
10min Running

Friday
Rest day

Saturday
was planning to go to the gym today but drank much too much wine last night I'm noe really hungover. Cutting back on drink for the diet has turned me into a lightweight!!!!

ha ha! it's good in this economy to be a cheap drunk! I can relate!

[Lazylifter]

I did go to the gym on monday but can't remeber what I did. I started to feel really tired all the time so decided to have few days off.

Saturday

running warm up
abduction/adduction machines 3x10 @61kg
Core rotation 2x10 on each side 7kg
Rows 12kg 3x10
Leg press 35kg 2x10
leg curls 35k 2x10
Chest press 8kg DB's 3x10
Skullcrushers 2x10 3kg DB's
Reverse curls into a shoulder press 2x10 6kgDB's
10min x-trainer
10min runing machine.

So after a week off exercise and diet I feel great and have lost another kg and 1%bodyfat

[Lazylifter]

Originally Posted by stikfigure

ha ha! it's good in this economy to be a cheap drunk! I can relate!

It happened last night as well. 4glasses of wine and I was out of it.
If it had been that easy at Uni I wouldn't have need a student loan!!!

[Lazylifter]

I took my otherhalf to the Gym on sunday for the first time since his op and he did really well. Didn't try any free weights but he did some machines. I told him just to start with the very smallest weights and build up to where he was. He hasn't really put on any fat in the six weeks but he's obviously lost some tone in his stomach since the cut a big hole through his stomach muscles.
Anybody got any surgestions how he should or should not be exercising??? He concidered fully healed and has no further follow up with the hospital.


So anyway I did...
10min running
10min bike
10min Xtrainer