fin's diary - tri season is open if you don't succeed tri tri again!

well delayed my workout till today as xmas got in the way of my workout so off to the gym garage i went

'workout'
pull ups
8 8 8 pretty much a grease the groove action just made sure were full reps

chest press (on bro in laws machine)
3 of max weight x8 2 of max weight x8 max weight x 8 moves hands to top part and did 4 and 3 reps

military press
8.5x8 8.5x8 8.5x8 only had 17kg in total weight for db so just made sure full reps

tricep extension
8 8 8 idk of weight but what felt hard enough for me

chin ups +8.5kg
5 5 3 only half reps as could get the weight between feet right but arms where to 90 degrees

split leg squat + both db weights so 17kg on them
8 8 8

hanging knee raise
8 8 8

nothing wrong with aiming for 8 reps

still got some doms from the workout mainly in the lats

usually about 11 stone 6ish but abit more atm as of it being xmas time.

you're still doing great fin, keep it up.

any events coming up soon?

todays workout

pull ups
8 8 8

decline chest press
15kgx12 x12 x12 put some of my brother in laws weight on mine this was the max it could hold with the plates we have for the exercise pretty easy tbh

military press
15x4 x5 x3 standing ones = tougher

tricep extensions
8 8 5 same weight as last time watever it was

db squat +15kg
8 8 8 nice and low couldn't hold to db so just the one

db calf raise +30kg (both db's)
8 8 8

ab rollout
8 8 8

only one more home workout still gym re opens

the workout

pull ups
8 8 8

decline chest press
15x12 x12 x12

military press
15x5 x5 x4

tricep extensions
8 8 6

db squat +15kg
8 8 8 if i go this low when normal squating will be sweet

calf raise + 30kg
8 8 8

ab roll outs
8 8 8

ok the gym has finally reopened today! and already spotted 2 or 3 big flaws in the fresh gym, the holy grail of the gym is missing the power rack, the proper dipping station is gone only has the assist one and the free weight section seems like a after though as another guy said. however apart from that is i ever wanted to go machine based weight training i am fine and i do like the new calf raise machine.

anyway today's workout
squat
60x8 x8 x8 had to take the bar about 3m forward to do this as inside it could only go shoulder width wide at best.

bb rows
60x8 x7 x7 ok except hands getting hot (air conditioning not working in free weight part)

good mornings
60x8 x6 x5

flat bb press
50x6 x4 x4 not sure if its got i used the safety bits or how hot it was but couldn't do 3x8 hands were fairly sweaty as well

military press
bar only 3x8

close grip bench
30x8 x6 x4

calf raise
70x8 x6 x4 bigger range of motion, making its harder

ez bar curls
10x8 15x6 10x6 was seated with preacher bench weight is without bar weight

didn't do an ab exercise  as wasn't any mats to put under nears for ab rollouts

swimming pool was open but only the learner pool so i did about 10minutes, then tested my 50m speed which was miles under 1 minute about 50seconds i believe.