The chest

Today was a split day. Started off with the following as I was freezing in work today and couldnt go far from reception so I decided to do this:

Seated chest press machine:
2 sets of 20 reps, 50 lbs
2 sets of 20 reps, 70 lbs
3 sets of 12-15 reps, 80 lbs
3 sets of 12 reps, 95 lbs

I followed this up with the following later that afternoon whan the guys came in for backshift:

2 sets of Dumb-bell bench press, 16 Kg, 20 reps
2 sets of Dumb-bell bench press, 25 Kg, 10 reps
2 sets of Dumb-bell bench press, 30 Kg, 6 reps
1 sets of Dumb-bell bench press, 35 Kg, 3 reps (NEW Personal best... yeee haa!!!)

I was really happy with my performance especially the 35 Kg lifts.

A quickie over the back... ooo err!

Due to that nasty thing called work I ran out of time yet again so I decided to do a quick session on my back:

8 sets of Lat pulldown machine to failure:

sets 1-3, 60 lbs, 21 reps
sets 3-5, 80 lbs, 15 reps
sets 5-8, 105 lbs, 12 reps

Although it was a quick session the feeling of a good workout was there as all sets were done until failure. What a pump feeling I had.

Out of time

This is all I managed to do last night as I had to take care of some things that ate into my training time.......... bummer having to work when your actually at work.... Hmmm:

2 sets of Dumb-bell bench press 14 Kg, 20 reps
2 sets of Dumb-bell bench press 20 Kg, 15 reps
3 sets of Dumb-bell bench press 27.5 Kg, 8 reps
3 sets of Dumb-bell bench press 30 Kg, 6 reps

Unfortunately that was it. Think I need to do workouts earlier in the day.

Crossfit here we come

Managed to get the time and do this:

5 Rounds of:

10 pull-ups
15 powerbag clean and press, 25 Kg
25 body squats
20 back extentions

really enjoyed this workout. I managed to get one of the guys who comes into the gym to work through this workout with me. He also liked it and in true crossfit style he was gubbed at the end of it.

Back to my roots

Ok so I didnt do any weights last night but I did get back to what I used to do and that was teach. So I did:

45 Minute advanced group cycle class
(and yip I do actually do the work instead of those fake instructors who just sit on the bike and yell)

25 Minutes of stretching and rehab work for my lower back.

Felt great after it. Was good to be back to some old basics.

A pressing matter

Did the following last night:

Carried out a good session of stretching for my legs and started a rehab session for my lower back as it seems to be a weak point on me.

Later on I did:

6 Sets of:

30 Kg Dumb-bell bench press 6 reps
16 Kg Dumb-bell bench press 15 reps

Followed by

4 sets of :

8 Kg dumb-bell hammer curls (strict and done 1 arm at a time)

Finished of with a 20 minute row.

Davies dead medicine ball

It just couldnt handle crossfit

Ultimate effort

Crossfit Scotland Team

Kenny the sprinter

"Three " in the park

Nope it wasnt a music thing. Me, davie, and derek went to strathclyde park to do our now weekly workout.

3 Rounds of the following:

5 sets of weighted rope pulls 44 Kg
5 sets of medicine ball throws over bar
5 Pull-ups
5 Dumb-bell swings 25 Kg

Time: 4 Mins 25 secs

Followed by:

1 Lap of football fields with weight, 25 Kg power bag on shoulders (davie 45Kg, Derek 10 Kg)

Followed by:

3 sets of 10 second tyre dragging sprints

Followed by

2 Rounds of 25 Kg Dumb-bell farmer walks around pitches - for distance each walk.

Back to Crossfit

Do as many rouds of the following in 20 minutes:

5 Pull-ups
10 Push-ups
15 Squats

21 rounds + 1 pull-up

Was surpised with this today as I havent been doing much crossfit stuff lately. Me davie and derek are meant to be going back to strathclyde park tomorrow to do a workout..... am really looking forward to it but I have now noticed that due to the squats in todays WOD I have wrecked my inner thigh in my left leg. Will see how it is by tomorrow but at the moment it is truely f@#*ed. I am so pissed off as I am in enough pain with my mouth at the moment.

Working hard at Strathclyde park

Bad tooth weekend

Ok so I havent done anything all weekend cause my tooth was taken out and i'm a terrible patient. Will hopefully be up for the training with big 'D' tomorrow.

Cheap skate davie....

..... Doesnt want to wear out his new trainers.

Big 'D' Squating

Out of time

Bummer!!! I hate it when I want to train and run out of time, BUT HEH, I suppose given that I am at work I shouldnt really complain. Ok so this is all I got:

1 Set of Dumb-bell bench press 25Kg, 8reps
2 Set of Dumb-bell bench press 30Kg, 6 reps
1 Set of Dumb-bell bench press 35 Kg, 3 reps

That was it for last night. I was in myself as guys had other things on and had left me at 'work alone'. Was dissapointed at only 3 reps with 35Kg. I also felt a niggle in my left shoulder that wouldnt lossen off. Probably better that I didnt do anymore as the niggle was uncomfortable later that night. Anyway till next time and as big John McCarthy says "Lets get it on!".