friday
sorry for deley allways busy weekend

anyway leg day wasnt to bad
first calf raises seated 12,12,10,10,6
then leg press 15,15,15,15,15 obv high rep due to low wieght as ban kneee witch really felt like it freed up
standing leg curl hams 12,10,8,8
then leg curls 10,10,8,6

Bad Knees suck

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Abs on a skinny dude is like boobs on a fat chick

yeah tell me about it really sucked over last few months seems to be really clearing up so onwards and upwards with leg training

also my misses got a dog so gone from no cardio from knee to now at least 2 hours a day as misses got huskie and they do keep on going

monday
international chest day

flat dumbell press 12,10,8,6
incline barbell press 12,10,8 ,last set was 10 reps and 3 negatives only this is reall killing it ou get to piont where ou cant even lower it
cable flys again ,10,10,10,10 quite light really concertrating on form and squuezing chest hold and release
thats it in and out in 35 mins now days

Ha ha. You can't beat owning a dog for getting you out there. Even if you really don't want to!

Mine's a German Shepherd. He takes me out for an hour every day in the winter and an hour and a half plus in the summer. Definitely keeps me going

tue 13/01

back day

had liitle streach and warm up
then went striaght into deads
deadlifts 12,10,6,5 was happ as just started these again other week due to knee
machine row 12,10,8,6 wasnt in plan but gym is bus at mo
low cable row 12,10,6,6
wide grip latt pull down 10,10,10,10 done these slow holding it at full streach and aat bottom

bad head ache all da witch effected traing never felt like killed it
was going to take something
but bro science says pain killers can hinder gains

anywas delts and traps

machine press 12,10,8,8
cable raise side 10,1010,10
front cable raise 8,8,8
rear delt machine 10,10,8,8

tbar shrugs 12,10,8,8
upper row with kettle bell bloody busy gym 15,15,15,15,

thrs 15/01

arms
dips 12,12,8,8 last two wieghted
seated dumbell curl 12,10,10,10 got 10 on all as was heavy so if got 6 reps droped and finished the 10
rope pushdown 20,20,20,20 form and high reps
superman cable curls 12,10,10,8
cable kick back 20,20,20,20 i like cable over dumbell as tension all the way and dam hard getting 20 reps out thought was going to die

that was it its high reps from what i normally do but just tring things out

also ill get pic over weekend and wiegh myself see if gained

Looks good bro.

How much cardio you do?

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He's gone and bought a Husky so he does way too much cardio lol

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yep agree there dogs draining me having to drink gainers to keep up cals so dont lose

anways legs went really well again

leg curl 15,15,15,15,
leg press 15,15,12,12,
standing leg curls 12,10,8,8
seated calf raise 12,12,10,10
smith machine squats 12,12 only 2 sets dont want to push mself to much just nice training legs again
and high reps for same reason
today is chest
also fishing sat night to sunday and theres no clear deit when fishing had cold tuna and pasta and mince and pasta but rest is eat when hungry and sarnies and crap really but had really nice fish so was worth it even though was freezing cold