Day off today; FST-7, Massive Pump Tomorrow

Day off the gym today - went for a lunchtime walk down Smack Alley, or Albert Street as Dundee City Council prefer to call it.

Gym tomorrow with a chest and triceps session on the cards:

Triceps

• Close-grip bench press 3-4 x 8-12
• Raised bench dip 3 x 8-12
• Overhead cable extension 7 x 8-12
• Skull crushers 7 x 8-12

Chest

• Incline dumbbell press 3-4 x 8-12
• Incline dumbbell flye 3 x 8-12
• Flat Hammer dumbbell press 3 x 8-12
• Cable crossover 7 x 8-12

I guess much pain shall be had, especially the flat hammer press - not a great fan.

Chest and Back today

Still in pain from yesterday's leg workout.  Still went to gym for back and chest workout.

Narrow grip lat pulldowns, seated chest press, bench press, incline bench press, alternate rows and wrapped it up with some front barbell deltoid raises (should really be in Friday's workout) and .

Regarding Doms from yesterday, I reckon it's Maddy being up during the night and a lack of sleep.  Not feeling particularly stiff tonight on chest or back, but shoulders are sore.

Get to the whirlybird

Legs today

Another lunchtime visit to the gym today, which was preceded by an almost prophetic quip to a colleague that I was 'off to rupture my hamstrings'.

Started with my usual weighted squats/calf raises supersets on the Smith Machine and midway through my third set of squats the top of my right bicep femoris started feeling tight, then somewhat weak.  After a couple of minutes of dynamic stretches I performed another set with 45k on the machine to test it out and the tightness had mainly dissipated, but the weakness was still there.

Still had split squats, leg curls and more calf raises to do.  wtf?

I blame not walking around enough at work and that's going to be my excuse for the next few days for wandering around a lot (tight hams can lead, in the long term, to back trouble and I guess my work wouldn't want that).

Anyway, back to the choppa, erm, gym...

More stretches, a bit of walking about and the leg was feeling good, so it was right onto three sets of ten split squats (on each leg).  Man, these are painful, but good at working the legs - my left leg was wiped out on the last rep of the third set and I had to just plonk myself back onto the bench for a good couple of minutes before heading through to the other room for leg curls and leg presses.

New leg curl machine at the gym that you lie face down on and perform the reps in a rather prone position (at least it feels prone when Dorian is about ::shivers::) seems to work well and is more natural feeling than the old seated one.  3x10x28kg on this machine before having a blast on the leg press (not in my schedule for today, but always good for finally killing the legs off).

Leg pressing 225lb, 285lb then 315lb for 15 reps each set did indeed kill them off.

In pain, but in a good way, I decided that a few k on the bike should loosen the legs up and work some lactic acid out, so the session was finished off with 15-20minutes of Archer viewing whilst pedalling at level 6.

Back at work, I nearly fell going up the stairs, where I tend to take the first three steps at reception in a bound, I barely cleared the first step and was thankful for the banister (not to mention that nobody was there to witness my stumble) to grab onto.

Get to the choppa