Hot, hot, hot.

We are having a heat wave here at home. Day after day of above 40C. so just a short post today.

When it's this hot I try to get my workout done in the morning as soon as possible.

What? Skip the workout? Get outta here!!

Triceps Workout.

Close Grip Bench Press.

25.0 kg (55.1 lb) x 10 reps (10)
27.5 kg (60.6 lb) x 9 reps (9)
32.5 kg (71.7 lb) x 8 reps (8)
37.5 kg (82.7 lb) x 7 reps (7)
42.5 kg (93.7 lb) x 6 reps (6) *
47.5 kg (104.7 lb) x 5 reps (5) *
52.5 kg (115.7 lb) x 4 reps (4) *
35.0 kg (77.2 lb) x 6 reps (16)
25.0 kg (55.1 lb) x 16 reps (30)

Squats.

30.0 kg (66.1 lb) x 13 reps (20)
30.0 kg (66.1 lb) x 11 reps (20)
30.0 kg (66.1 lb) x 6 reps (20)

Next time - Biceps.

Back Workout 0003

I'm back - and doing back. I've had a week of very low physical activity nursing the damaged wing which has been improving at a fast rate (phew!). The reps are down a bit as my arm is still sore so I've only pushed it just so far, not wishing to go backward.

To get where you need to be, and can see yourself being at, you need to keep on bashing away no matter what. Sure, your going to face some challenges along the way, that's the way life is. Just make sure you keep on picking yourself up and doing it one more time. It's all about determination.

To ensure that you keep moving forward no matter what life throws at you you need to be strong - both physically and mentally. Keep strong in both those departments and you'll get there!

T Bar Row

57.5 kg (126.8 lb) x 10 reps (16)
62.5 kg (137.8 lb) x 6 reps (12)
70.0 kg (154.3 lb) x 3 reps (8)
80.0 kg (176.4 lb) x 2 reps (4)
67.5 kg (148.8 lb) x 3 reps (10)
50.0 kg (110.2 lb) x 12 reps (16)

Squat

30.0 kg (66.1 lb) x 12 reps (16)
22.5 kg (49.6 lb) x 16 reps (16)

"You've got to get up every morning with determination if you're going to go to bed with satisfaction." - George Lorimer

Next time - Triceps.

Biceps Workout 0002

Here it is folks. The greatest tip that you will ever get towards attaining your goals in building your size and strength. Nothing else will ever come anywhere close - anytime - ever.

ALWAYS - repeat - ALWAYS - keep a workout journal.

Simply, it's how you know where you've been and it provides the motivation to move to where you need to be. Go to a stationary shop or even your local supermarket and buy an exercise book. A nice thick one - lots of pages.

What do you write in it? You write just like this:

Barbell Curls.

27.5 kg (60.6 lb) x 14 reps (16)
30.0 kg (66.1 lb) x 10 reps (12)
32.5 kg (71.7 lb) x 6 reps (8)
37,5 kg (82.7 lb) x 4 reps (4) *
30.0 kg (66.1 lb) x 8 reps (10)
25.0 kg (55.1 lb) x 12 reps (16)

Squats.

27.5 kg (60.6 lb) x 16 reps (16)
22.5 kg (49.6 lb) x 13 reps (16)

So next workout I know what I did last time. I will try for more reps or to up my weight. When you are in friendly competition with yourself you win every time. Nice.

"Great things are not done by impulse, but by a series of small things brought together." - Vincent Van Gogh