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- Thread starter Codezzzz
- Start date
Been at home for the last few days but havnt done a workout as my sleep has been all out of whack since coming off night shift,
Got home on Tuesday night 8pm and couldnt sleep, been playing with the family all day then went to bed at 7pm and woke up at 7am, thank god for a decent sleep,
Thursday had to take the car to get serviced and then took my eldest daughter to the movies and watch the new minion movie, and guess what, I fell asleep hahaha, got home and had dinner and then went to bed,
Friday, took the girls out to the shops, and will go to the gym tonight, im feeling good and sleep has improved
Few days off will do the body good anyway
Got home on Tuesday night 8pm and couldnt sleep, been playing with the family all day then went to bed at 7pm and woke up at 7am, thank god for a decent sleep,
Thursday had to take the car to get serviced and then took my eldest daughter to the movies and watch the new minion movie, and guess what, I fell asleep hahaha, got home and had dinner and then went to bed,
Friday, took the girls out to the shops, and will go to the gym tonight, im feeling good and sleep has improved
Few days off will do the body good anyway
Slept 8.5hrs, thank god the body is sleeping well again!!!!
Shoulder workout
Side raises dumbbell
Set 1, 8kg, 15 reps
Set 2, 10kg, 12 reps
Set 3 and 4, 12kg, 8 reps
Overhead dumbbell press
Set 1, 32kg, 18 reps
Set 2, 36kg, 15 reps
Set 3 and 4, 40kg, 12 reps
Cable Front raises
Set 1 to 4, weight 9, 15 reps a side
Landmine press, really enjoying this exercise now
Set 1 to 4, 15kg, 15 reps a side
Same exercises as last week, but weight has slightly increased with all movements and some with more reps too, so thats a huge win!!!!
Shoulder workout
Side raises dumbbell
Set 1, 8kg, 15 reps
Set 2, 10kg, 12 reps
Set 3 and 4, 12kg, 8 reps
Overhead dumbbell press
Set 1, 32kg, 18 reps
Set 2, 36kg, 15 reps
Set 3 and 4, 40kg, 12 reps
Cable Front raises
Set 1 to 4, weight 9, 15 reps a side
Landmine press, really enjoying this exercise now
Set 1 to 4, 15kg, 15 reps a side
Same exercises as last week, but weight has slightly increased with all movements and some with more reps too, so thats a huge win!!!!
Good sleep and family time, nothing better than that
Thanks brother, it can be but just try to be present for them all as all are important but family takes number 1 spot
Workout
Leg dayyyyy
Slept 7.5 hrs, feeling fresh to death
Warm up on treadmill for 20 mins at 6 speed and 4incline
Squats
Set 1, 75kg, 10 reps
Set 2, 90kg, 12 reps
Set 3 and 4, 110kg, 8 reps, staying at this weight as it feels good for me, 2 extra reps
Walking lunges
Set 1 to 2, 16kg each hand, 20 reps
Set 3 - 4, 14kg, 15 reps
Leg press till failure
Set 1 and 2, 180kg, 15 reps
Set 3 and 4, 150kg, 18 reps
Calf raises Seated
Set 1 to 4, 20kg, 24 reps
Leg dayyyyy
Slept 7.5 hrs, feeling fresh to death
Warm up on treadmill for 20 mins at 6 speed and 4incline
Squats
Set 1, 75kg, 10 reps
Set 2, 90kg, 12 reps
Set 3 and 4, 110kg, 8 reps, staying at this weight as it feels good for me, 2 extra reps
Walking lunges
Set 1 to 2, 16kg each hand, 20 reps
Set 3 - 4, 14kg, 15 reps
Leg press till failure
Set 1 and 2, 180kg, 15 reps
Set 3 and 4, 150kg, 18 reps
Calf raises Seated
Set 1 to 4, 20kg, 24 reps
champ lunges legend
@Codezzzz terrific job on this man. The squats and lunges are looking good and I like the leg press and calf raises as well.
Bros, the walking lunges and leg press till failure looked good and the calf raise seated also looked good. @Codezzzz
Good solid workout
squats and walking lunges are looking good @Codezzzz thats a great workout if you ask me. looks like a lot of fun
@Codezzzz Leg press to failure and calf raises seated. Looks really good and I love the squats as well.
I love this workout. It's simple and it's effective. The squats, lunges, and leg press are all looking good. @Codezzzz
@Codezzzz Legit updates.....keep killing it.....
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