Day 5: david lloyd epsom

Another day in the gym, second day in the gym with Dave and a bit of a mix up of a workout.

Lying cuban press
Reps: 10
Weight: 3

DB Shoulder press
Reps: 8 8 10 10
Weight: 14 14 10 10

Barbell Upright rows
Reps: 10 10 10 6
Weight: 40 40 40 40

Squats
Reps: 8 8 8 8
Weight: 60 70 70 90

Hack squats
Reps: 6 8 8 8
Weight: 30 60 60 60

Preacher curls
Reps: 10
Weight: 20

David Lloyd Epsom: the last 3 days

I've been going to the gym in Epsom since boxing day morning. Technically I shouldn't be training I still have a lingering cough and sore throat in the morning but it's been good to maintain a lighter form of weight training and exercise whilst I recover.

My workouts were:

Day 1: CHEST
Day 2: BACK
Day 3: QUADS

There are many differences between the gym in Epsom and my city gym in Holborn not least the sheer scale of the gym and available equipment. And olympic bars - 20 KILO Olympic bars not that they should be any different but to find out that the bars in LA Fitness at 20kgs was a bit of a blow. I like it and I haven't even used any of the pools or other facilities. The showers are pretty amazing has to be said too...

Day 4: David Lloyd Epsom

Been a while since I wrote anything in this...

Today Dave came to the gym with me and we decided to work on just the chest. This would be the second chest workout in 4 days so I couldn't really push it that hard and had to drop my average weight by about 10 kg across all movements. It was Dave's first time doing free weights and I think he could tell the major difference in using machines and the employments of many more muscles and greater ranges of movement when free weight training.

Priority: CHEST
Type: MASS BUILDING

WARM UP: 5 minutes 5% incline 6km/h HRMAX: 140 bpm

1. Passing medicine ball push ups (2 sets)
Reps: 10 10

2. Incline Barbell Press
Reps: 6 6 8 8 8
Weight: 30 30 30 30 30
Notes: I found this very tough going on my shoulders... especially front deltoids which felt utterly exhausted. Very tiring.

3. Flat Bench Press
Reps: 8 8 10 10 12
Weight: 30 40 40 40 40
Notes: I felt pretty strong doing this, I should've gone to 50kg across the board

4. Decline Barbell Press
Reps: 8 8 10 10 12
Weight: 40 40 40 40 40
Notes: Good and strong across the lower chest. Interestingly Dave really showed his pronating wrist problem on this. Something he needs to correct through force of habit. He experiences wrist pains unsurprisingly.

5. Leg Press
Reps: 8 8 8
Weight: 100 200 250
Notes: Not the best move, more an ego trip than anything when training with a partner. Considering I did a quad workout yesterday I was pretty surprised I could still easily press 250 kgs at 8 easy reps. At a guess my 1 rep max must be hitting 325kg now.

6. Flat Bench Dumbbell Flys
Rep: 8 10 12
Weight: 7 9 9
Notes: RHS definitely weaker than left and really showing on the last set on 9kg. Need to work fly exercises.

7. Cable Crossover
Rep: 8 10 12
Weight: ? ? ?
Notes: Exhaustion moves and I was finished at this point.

8. Protein Shake!

Good workout!

Tomorrow - Shoulders OR Back OR Triceps / Biceps - not sure. But definitely got to hit the cardio.

Shoulders

Hang Clean
8 8 6 8 10
20 30 30 27.5 27.5

Arnold Press
8 8 10 12
12 12 12 12

Front Raise
10 10 10
3 3 3

Side Lat Raise
8 10 12 12
8 8 8 8

Giant Set Tri / Bi

3 rounds of 20 kg bar

E-Z Bar Curl

Lying OH Tri Push

Lying Chest Press

Preacher Curl

Bench Dips

Inc Alt Hammer Curl

8 - 10 - 12 reps.

Chest workout

All weight kg excluding 10kg bar

Incline Bench
8 8 8 4 12 reps
20 25 27.5 30 20 weight

Bench
8 8 9 10 12
30 30 25 25 25

Decline Bench
8 12 12 10
22.5 25 30 30

Inc. Fly
8 10 8
9 8 8

Cable X Over
10 6 12 12
20 15 10 10