watts6151 Member

back and biceps Mag bar pull down 3x10 DY row 3x10 Single arm cable pull downs 3x12 Chest supported row 2x10 1x9 Cable pull over 3x15 Cable curls 3x10 Ez bar curls 2x10 1x7 cardio 55 mins incline 9 @ 3.5mph

Arms Cable curls 4x10 Single arm machine curl 3x10 Ez bar push down 3x10 Overhead extension 3x12 Rope push down 3x15 Ez bar curls 2x10 1x7 cardio 55mins incline 9@3.5mph

legs Pendulum squat 3x10 Horizontal Leg press 3x12 Assisted Nordic curls 3x10 Lying leg curls 3x12 Leg extensions 3x15 cardio 55 mins incline 9 @ 3.5mph

shoulders and biceps Plate loaded shoulder press 3x10 1x10 Arsenal raises 3x12 rear delt fly 3x15 Face pull 2x15 Cable curl 3x10 1x10 Single arm machine curl 3x10 Ezbar curl 2x10 1x8 cardio 55mins incline 9 @ 3.5mph

chest and triceps plate loaded incline press 3x10 1x10 Plate loaded decline press 3x12 Arsenal fly 3x15 Dips 2x10 ez bar push down 3x10 Overhead extension 3x12 Rope push down 3x15 cardio 50mins incline 10 @3.5 mph

food poisoning Friday night until this morning Feeling dehydrated and bloated at the same time trained today Back Mag bar pull down 3x10 DY row 3x10 hi row 3x12 Chest supported row 3x10 Cardio 50 mins incline 6 @3.5 mph

chest and triceps Plate loaded incline press 2x10 1x8 Plate loaded decline press 3x12 Machine flys 3x15 Dips 3x10 Ez barpush downs 3x10 Overhead extension 3x12 Cardio 48 mins incline 9 @ 3.5mph

cheat meal today, customer bought us pies peas and gravy. Also some jam doughnuts for afterwards, would of been rude to say no 😂 arms cable curls 3x10 Single arm machine curls 3x10 Ez bar push downs 3x10 rope overhead extensions3x12 Cable push downs 3x15 Hammer curls 3x10 1x8 cardio 50 mins incline 9 @ 3.5mph

legs pendlum squats 2x10 1 x8 Assisted Nordic curls 3x10 Seated leg curl 3x12 Leg extensions 3x15 cardio 53 mins incline 10 @ 3.7 mph

shoulders and biceps plate loaded shoulder press 3x10 1x10 Arsenal lat raises 3x12 rear delt flys 3x15 Cable curls 3x10 Single arm machine curl 3x12 cardio 55mins incline 10 @ 3.7mph

Chest and triceps Plate loaded incline press 3x10 1 x7 Plate loaded decline press 3x12 Arsenal fly 3x15 Dips 2x10 1x8 Ez bar push down 3x10 Rope pull downs 3x15 Cardio 55 mins incline 10 @3.7 mph

Legs RDL 4x8 Hack squat 3x12 Seated leg curl 3x12 Leg extensions 3x15 Calf’s 3x15

Even later finish today, home, food then straight for cardio 55mins incline 7 4.3 mph

Same as yesterday early start and late finish Cardio 1hour incline 6 distance 4.4 miles

Could give this a try, more comfortable than headphones imo

Early start and late finish, only managed about 4 hours sleep last night, work out was hard going Shoulders and biceps Plate loaded seated press 3x10 1x10 Arsenal lateral raises 3x10 1x10 Rear delt flys 3x12 Cable curls 4x10 Ez bar curl 3x10 1x7

Busy day at work with late finish Chest and triceps Plate loaded incline press 2x10 1x8 1x10 Machine decline press 3x12 Cable flys 3x15 Dips 2x12 Ez bar push down 3x10 Rope extensions 3x12

Back and biceps Mag bar pull down 3x10 1x8 DY row 3x10 Hi row 3x12 Chest supported row 3x10 Cable pull over 2x12 Cable curls 3x12 Ez bar curls 2x10 1x7 Cardio 60 mins 4 miles at incline 9

Legs RDL 3 x10 1x8 Hack squat 3x10 1x8 Seated leg curl 3x12 Leg extensions 3x15 Calf’s 3x15

Chest and triceps Incline machine press 3x10 1x10 Wide grip chest press 3x12 Cable flys 3x13 Overhead extension 3x10 Seated push downs 3x10 Rope push downs 3x12 Hit my original goal weight New goal of 205lb

Quick arm session Ez bar curls 3x10 Cable curls 3x10 Ez bar push down 2x10 1x9 Overhead extension 3x10 Rope push down 3x12 Single arm machine curls 3x10 Cardio 60 mins incline 11 @ 4mph

Legs Belt squat 3x10 1 x7 Assisted Nordic curls 2x10 1x9 Leg press 3x12 Seated leg curl 3x12 Leg extensions 3x15 Cardio 53mins incline 5 Nearly at my first goal

250ml skimmed protein milk 40g whey Actimel Black coffee with sweeteners

Shoulders and biceps Watson Viking press 3x10 1x7 Arsenal lateral raises 3x12. 1x10 Rear delt fly. 3x15 Face pull 2x15 Cable curls 3x10 Single arm machine curl 3x10 Cardio 60 mins 4.33 miles incline 5

Chest and triceps Incline plate loaded press 3x10 1x7 Plate loaded decline press 3x10 Cable flys 3x15 1x12 Dips 2x10 Ez bar push down 3x10 Rope push down 4x12

Back Mag bar pull down 3x10 1x8 DY row 3x10 1x8 Hi row 3x12 Chest supported row 3x10 1x7 Cardio 4.3 miles in 60 mins incline 5 m Back pump and good lighting Weight 218.6lb

Legs Belt squat 4x10 1x8 Nordic assisted ham raises 3x10 1x7 Leg press 3x10 Seated leg curl 3x12 1x9 Leg extensions 3x15

Arms Quick session this afternoon Ez bar curls 3x10 Cable curls 3x10 Ez bar push down 3x10 Overhead cable extension 3x12 Rope push down 3x12 Hammer curls 3x10 Cardio 4.5 miles in 62minutes incline 7

Korns *kitten* for a heavy lift

Legs Leg press 5x15 Assisted Nordic curls 3x10 Seated leg curl 3x0 Leg extensions 3x15 Calf raises 2x15 Cardio 4 miles incline 50 mins incline 5