It’s a big one! I think I got last night perfectly right, I had a great sleep and actually didn’t wake for around 12 hours, I was tired. Now that I’m up I feel awesome and really mentally motivated to hit the gym. I’m going to move last nights Back & Biceps workout to today but keep my planned Legs workout also. I usually don’t like to do this, but since it’s a Saturday and I have the time, Why not. I’ve had two days rest from weights so my body is fresh! Lets do it!

Total workout Time: 1 hr 37 mins

Weights Workout: Legs, Back & Biceps

Exercise 1: Chin Up’s
10 reps  – Wide Grip
8 reps  – Reverse Grip
8 reps – Wide Grip
8 reps – Reverse Grip
Comment: Excellent start, Keep doing the Chin up’s they feel great!

Exercise 2: Squat
10 reps @ 60 Kg – Warm Up
6 reps @ 100 Kg
6 reps @ 140 Kg
6 reps @ 170 Kg
Comment: Defintely didn’t have full depth on the 170 Kg, but felt as though I have even more in me. Note to self, make sure the bar is at the right height, mine was around an inch high and nearly injured myself getting the 170 back up. Missed the hook and took everything to get it back! Mind Yourself!

Exercise 3: Walking Lunge
50 reps @ no weight
2 min Rest

50 reps @ no weight
Comment: Incredibly tough but brilliant. My Legs are on Fire!

Exercise 4: Leg Extension – Drop Set
10 reps @ 45 Kg – no rest
10 reps @ 35 Kg – no rest
10 reps @ 25 Kg – no rest
10 reps @ 20 Kg
Comment: Good!

Exercise 5: Hamstring Curl – Drop Set
10 reps @ 35 Kg – no rest
10 reps @ 30 Kg – no rest
10 reps @ 25 Kg – no rest
10 reps @ 20 Kg
Comment: Definitely benefited from dropping the weight a little and getting a full motion on the Hamstrings!

Exercise 6: Seated Calf Extension
10 reps @ 50 Kg
10 reps @ 65 Kg
10 reps @ 65 Kg
Comment: Nice, up start weight next time out!

Exercise 7: Back Long row
10 reps @ 55 Kg
10 reps @ 70 Kg
10 reps @ 80 Kg
Comment: Up start weight!

Exercise 8: Standing Dumbbell row
10 reps @ 35 Kg
10 reps @ 35 Kg
10 reps @ 35 Kg
Comment: Tough, Definitely up weight here next time though!

Exercise 9: Pull Down – Pyramid Set
30 reps @ 30 Kg – Wide Grip : no rest
20 reps @ 40 Kg – Wide Grip : no rest
10 reps @ 50 Kg – Wide Grip
2 min rest
10 reps @ 50 Kg – Reverse Grip : no rest
20 reps @ 40 Kg – Reverse Grip : no rest
30 reps @ 30 Kg
Comment: Ahhhhhhhhhhhhhhhhhhhhhhh! Great!

Exercise 10: Biceps Barbell Curl
10 reps @ 20 Kg
10 reps @ 30 Kg
10 reps @ 30 Kg
Comment: Lovely!

Exercise 11: Biceps Curl Machine – Dropset
10 reps @ 30 Kg –  no rest
10 reps @ 25 Kg –  no rest
10 reps @ 20 Kg – no rest
10 reps @ 15 Kg –  no rest
10 reps @ 10 Kg – no rest
Comment: Great Finisher! Biceps Smashed!

Weights Mood: Great weights session. It was longer than usually but a positive mental attitude got me through it and kept me motivated through out! Brilliant Saturday!

Cardio: 25 mins – Low intensity – Walk
Get onto a treadmill and walk!

Cardio Mood: I’m really tired now from the weights and its been tough to sustain the concentration. It’s a relief that I don’t need to think about this cardio session!

Fantastic session to get me back on track!

FacelessFitGuy
FacelessFitness