Project ; Rev210 Fit At 40

[rev210]

activity today.

30 min ocean swim x 2 (morning & afternoon)

[TTT]

no shark wrestling during swim?

[Birds]

He was stiff legging shipwrecks off the ocean floor...

[rev210]

He was stiff legging shipwrecks off the ocean floor...

Chuck Norris style

[rev210]

yesterdays activities;

30 min swim in ocean.

2hr mountain bike trail ride

[rev210]

today rest

appart from a quick go at clean and strict military press of 125kg (stupid impulse). I cleaned it fine but, my left wrist injury and pain wasn't helping me half way up so failed.

I think I will completely drop the heavy pressing till I have my injury up to speed. I am focusing on my shoulder girdle even more going forward so once I go to shoulder and bench press it will be pretty solid.

Edited January 26, 2013 by rev210

[rev210]

todays activity;

1hr surf

Back extension Dumbell rear delt raises. (On back extension. Performed with back/core held)

15x (15kg)

rear delt dumbell raises

15x (17kg)

15x (17kg)

15x (17kg)

10x (22.5kg)

10x (22.5kg)

Cuban press Barbell

10x 10kg

10x 10kg

10x 10kg

10x 10kg

Internal rotations with band (rotator cuff)

3 set 10 reps

External rotations with band

3 set 10 reps

[rev210]

todays activity;

5hrs at Yanchep Lagoon.

Lunges with dumbells / super set with 20x squats (no weight)

20x 50kg

15x 50kg

15x 50kg

15x 50kg

Stretching

[rev210]

todays activity;

All day at amuzement park with the 4 kids.... Water slides , lots of waiting.

Evening Back workout

Bent over barbell rows.

12x (110kg)

10x (110kg)

8x (120kg)

deads super set with wide grip pull ups.

12x pull ups

20x 145kg + 12x pull ups

20x 145kg + 12x pull ups

27x 145kg with vid below + 8x pull ups

http://www.youtube.com/watch?v=Iaz6M_fewsM

[rev210]

The back workout was effective, I am smashed today .... Doh.

[rev210]

Used my works gym today. Suprised it had olympic bars and things.

rear delt dumbell raises

15x (17kg)

15x (22.5kg)

10x (25kg)

6x (27.5kg)

Cuban press Barbell

10x 15kg

10x 20kg

10x 25kg

Dumbell L Lateral raises + Cuban dumbell press superset.

10x 10kg

10x 10kg

10x 10kg

Clean and strict press

12x 50kg

10x 60kg

1x 75kg (gassed)

[GTR_JOEY]

todays activity;

All day at amuzement park with the 4 kids.... Water slides , lots of waiting.

Evening Back workout

Bent over barbell rows.

12x (110kg)

10x (110kg)

8x (120kg)

deads super set with wide grip pull ups.

12x pull ups

20x 145kg + 12x pull ups

20x 145kg + 12x pull ups

27x 145kg with vid below + 8x pull ups

http://www.youtube.com/watch?v=Iaz6M_fewsM

this was a good effort!!

[rev210]

yes I was knackered after the day at Adventure world. I was destroyed afterwards ha ha..

[rev210]

past 6 days resting with some stretching ,keeping up the diet. Begin back on shoulder work tomorrow.

Down to 94.5kg now.so I've lost 2kg since I started on the 9th of Jan .

[rev210]

Some back work.

Wide Grip pullups (weighted)

12x BW

12x 30kg

12x 30kg

12x 30kg

8x 30kg

[rev210]

[rev210]

shoulders

dumbell rear delt raises

12x 25kg dumbells

10x 27.5kg

8x 30kg

6x 32.5kg

Cuban barbell press

external rotator bands

internal rotator bands

[rev210]

most of this month has been shot to hell in training and diet thanks to going back to work.

Stress plus bad diet and no training definately pushes you down the hill backwards. I expected it to some degree.

Tomorrow begins the re-investment again.

[rev210]

dropping weight still , down to 93.6kg.

Just the bench press challenge today.

25 x 60kg warm up

17 x 95kg

38x consecutive dips.

http://www.youtube.com/watch?v=Y3NT8-3xlHM&feature=player_embedded

Edited March 5, 2013 by rev210

[rev210]

some pullups .set of 20 /19 & 22 ala challenge.

rear delt raises 15x 22kg dumbells.

Edited March 9, 2013 by rev210