First session of June, and the first session of my summer! First of all, i won my 200m race on Thursday night! Was perfect conditions as i posted on Facebook! So, happy for that. Next race is on Monday afternoon and its a national 100m championship.

Chest

1. Olympic bench press - 70KGx8, 80KGx7, 80KGx6, 70KGx8.
2. Incline dumbbell press - 28KGx10, 32KGx8, 32KGx6 DB’s.
3. Dumbbell chest flys - 22KGx8 (decline), 22KGx8 (flat), 22KGx8 (incline) DB’s.
4. Cable chest cross overs - 20.5KG (each side) x8 x4.

Biceps

1. Seated machine preacher curl - 23KGx10 x5.
2. Olympic straight bar curl - 30KGx8, 32.5KGx6, 30KGx6.
3. Dumbbell bicep curls - 16KGx8, 16KGx10, 16KGx6 DB’s.
4. Dumbbell cross curls - 16KGx8, 16KGx10 DB’s.
5. Dumbbell hammer curls - 16KGx8, 16KGx8 DB’s.
6. Cable curls - 13.5KGx15, 16KGx10, 16KGx10.

The bicep exercises in bold were supersetted, so bicep, cross and hammer was one set, 3 sets.

A bit about what I do for my abs (My session targets all stomach area including upper & lower abs as well as the obliques and sides).

I’d usually do 3 sets of a set circuit, all the time it’s mostly;

1. Raised leg crunches (while holding 10KG Dumbbell).
2. Reverse crunches (lying leg raise).
3. Lying side crunch.

All exercises would be performed in a circuit, and the circuit performed 3 times. So each exercise, 3 times.

For reps;

I’d usually just do as many as I can, crunches is usually 25-45, reverse crunches can be anywhere for 15-30 and for lying side crunch, i never really pass 22-25.

I’ve added in some lying bicycle movements now just to increase the stress I put the stomach under. This is a really good workout and together with cardio + weights, you’ll get those shreds in no time!

Too hot for ANYTHING today nevermind the gym lol. But sure, has to be done.

Shoulders

1. Smith machine shoulder press - 50KGx8 & 40KGx5, 50KGx6 & 40KGx6, 55KGx6 & 40KGx6, 60KGx3 & 45KGx8.
2. Rear delt fly machine - 50KGx10, 55KGx8 & 45KGx4 x3.
3. High plate raises - 15KG plate x8 x3. supersetted with
4. Lateral DB raises - 12KGx10 x3 DB’s & 18KGx4 x3 DB’s.

Legs

1. Olympic squats - 60KGx15, 70KGx10, 70KGx8, 90KGx6, 90KGx6, 60KGx10.

Biceps

1. Dumbbell bicep curls - 16KGx10 x4 DB’s.
2. Straight olympic bar curls - 30KGx8, 30KGx7, 30KGx8.
3. Preacher curl machine (slow negatives) - 23KGx6, 18KGx10, 18KGx10.

Good session, too warm in there though lol, now complete rest til Thursday as I’m racing in a 200m that night! Should be interesting =]

So warm at track tonight lol, definitely left a puddle of sweat lol.

25m, 80m x 4 sets.

25m @ 95% pace, 80m @ 85%-90% pace.

2 minutes recovery between 25 & 80. Continuous sets.

Good session, feeling fast off the start again, getting the sharpness back after injury!

Chest

1. Olympic bench press - 60KGx12, 70KGx8, 80KGx8, 90KGx4 (no spot), 70KGx10.
2. Incline dumbbell press - 28KGx10, 28KGx8, 30KGx8, 30KGx8 DB’s.
3. Dumbbell chest flys - 20KGx8 (decline), 20KGx10 (flat), 20KGx8 (incline) DB’s.
4. Cable chest cross-overs - 13.5KGx15, 20.5KGx10, 20.5KGx8, 20.5KGx8.

Legs

1. Olympic back squat - 60KGx10, 70KGx10, 80KGx8, 80KGx8, 100KGx5.
2. Hang cleans - 60KGx6, 50KGx8, 50KGx8, 50KGx8.

Good session, still staying light enough on the legs with a bit more reps until i get them back to the strength they need to be, don’t want to rush into any injuries again with big heavy weights haha. Chest was a good session - cables at the end really helped to fatigue it!

Quick Pic

SHOULDERS! good to finally be back hitting the shoulders, been like a week and a bit, Just never got the chance, back to consistency on the shoulders now though, onwards and upwards!

Shoulders

1. Military shoulder press machine - 55KGx10, 60KGx8, 65KGx6, 65KGx6, 55KGx8.
2. *Lateral dumbbell raises - 16KGx8 x3 DB’s.
3. *Front dumbbell raises  - 12KGx6, 12KGx8, 12KGx10 DB’s.
4. *High plate raises - 15KG Plate x10, 15KG Plate x8, 15KG Plate x8, 15KG Plate x8.
5. Dumbbell rear delt kicks - 8KGx12 x4 DB’s. (Light).

No extra work on the arms as I worked them 2 days previous, nice session, in and out in 50 mins!

• * = Supersetted

Gymmm, hadn’t worked the arms at all, properly in like 2 weeks so had an arm day in the gym on Saturday!

Biceps

1. Preacher curl machine - 23KGx10, 30KGx3 x3.
2. Olympic barbell bicep curl - 30KGx8, 30KGx10, 30KGx8.
3. EZBar bicep curl - 25KGx10 x3.

Triceps

1. Tricep pushdown seated machine - 23KGx15, 32KGx8, 32KGx6, 32KGx8.
2. Skullcrushers - 35KGx10, 35KGx8, 35KGx8.
3. Lying tricep dumbbell extensions - 10KGx12, 12KGx,8, 12KGx10, 12KGx8 DB’s.

Brilliant session today in the gym, and had a well needed catch-up with an old mate (went to school with him and played rugby with him)!

Chest

1. Olympic bench press - 60KGx12, 80KGx8, 80KGx8, 100KGx1.
2. Incline dumbbell chest press - 28KGx10, 30KGx8, 30KGx8 DB’s.
3. Flat dumbbell chest press - 34KGx10, 34KGx8, 34KGx10 DB’s.
4. Dumbbell chest flies - 22KGx8 (decline), 22KGx10 (flat), 22KGx8 (incline) DB’s.

Legs

1. Olympic back squat - 60KGx15, 80KGx10, 80KGx10, 100KGx6, 100KGx6.
2. Hang clean (with front squat) - 40KGx8, 60KGx8, 60KGx6, 80KGx1 (Hang pull).

Such a good session. Solid chest workout today with some steady progress on the incline and good hard reps on the bench! Legs were feeling it on the cleans, after the squat session, but all in all, awesome!

So, as the race was cancelled tonight (Wednesday; and found out on Tuesday morning)… i was able to make it to the track for a normal night of training! Woo.

6x80m @ 85%-90% pace

jog-back recovery, continuous

Felt good! The whole aim of the session was to apply the first 20-30 meters from the pure speed and acceleration nights, transition into the mid-race “float” and maintain through to 80m. Good sesh!

Gym on Monday, quite light as was meant to be racing on the following Wednesday (Tonight) however it was cancelled due to a stupid reason… lol.

Legs

1. Hamstring curls - 20KGx20, 45KGx10, 45KGx10.
2. Quad curls - 30KGx20, 45KGx10, 60KGx10, 45KGx10.
3. Leg press - 60KGx15, 50KGx10, 40KGx10.

Very very light on the legs and just some activation and isolation movements to keep the muscles firing and active. 

Basically all i did, including a 20 minute cardio - interval/fartlek session on the treadmill.