Thursday, 20 October 2011

ROBBO REVERSE. WEEK 10 - DAY 6 - GYM DAY

Think I have done ok in the gym this week. Tried to increase the weights that I lifted the week before. So hoping for a good weigh day tomorrow. Went for a nice run on Tuesday, and surely must have put a bit of muscle on - so the diet will be the key – so I ll wait and see what the body fat is like tomorrow.

I ll report all in tomorrows weekly summary.

I also spent another lunch break reading from “Power – why some people have it and others dont?” by J Pfeffer. NB this is organisational and political power not body strength. Its a good read, anyone who has worked in an office should read this book.

Today's Food -
Breakfast – lentils, boiled egg, protien shake
Lunch – lentils
Early dinner – salad
Late dinner – veg stew, bread
Snacks – bread, cheese spread, oat bar, orange, banana

Today's exercise
Gym – Legs and abs
Squat machine – 80kg (+30kg), 10/10/10 reps – Total reps 30 (-6 reps)
Standing leg press – 80kg (0), 12/12/12 reps – Total reps 36 (+6)
Seated leg press – 190kg (70kg), 10/10/10 reps – Total reps 30 (-15)
Seated calf raise – 70kg (+10kg), 8/6 reps – Total reps 14 (-22 reps) Slight calf strain from running caused problems.
Abs – Hanging crunch – 12/12/12 reps
Standing side crunch – 15kg, 50 reps

Yesterdays exercise
Gym – Chest and shoulders
Chest press – hammer machine – 75kg(+5kg), 6/5/4 reps – Total reps 15 (-3)
Decline chest machine – 140kg (+60kg), 7/7/7 reps – Total reps 21 (-27)
Free weight incline chest press – 45kg (+5kg), 6/5/4 reps – Total reps (-3)
Shoulder press – hammer machine – 50kg (0), 5/5/4 reps – Total reps (-2)
Cable cross over – 40kg 10 reps, 50kg 7 reps, 60kg 10 reps
Shrug – 65kg (0), 12/12/12 reps – Total reps 36 (0)

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