My Workouts for the Week (9/2/15-15/2/15)

Monday 9th February 2015:

Legs

Made a focus on my quads today as they are lacking (especially compared in strength against my hamstrings) and also my hamstrings were a tad sore from the weekend football. Went to the gym at around 830pm and it was bloody packed! So decided just to get in, pump out some sets and get out. Going to go first thing in the mornings instead of late at night from now on to avoid these crowds

So here was my workout for Monday:
Quad Extensions: 4 sets of 8, really focused on the contractions.
Leg press: 4 sets of 10, 120kg and made sure to go deep and get the full range of motion.
Seated Hamstring curls: 3 sets of 8, hamstrings were a bit tight/sore so didn't go overboard with them.

All in all a short and sharp session for a Monday night when the gym was packed to the rafters.

Tuesday 10th February 2015:

Chest and Triceps

Went to the gym later on Tuesday at 10pm and there was a lot more benches free and a lot less people which was nice, so it looks like this might be a regular thing!

So here was my workout for Tuesday:
DB Bench Press: 4 Sets of 8, really focused on slow, controlled movements.
Barbell Bench Press: 3 sets of 10. Did a lower weight (60kg) but pumped out reps for a good pump.
Flat Bench Flys: 2 sets of 10. Focused on the contraction of the muscle.
Cable Flys: 4 sets of 10. Man I just love cable flys.
Tricep Pushdowns: 4 sets of 8.
Tricep Extension: 4 sets of 6

Wednesday 11th February 2015

Back and Biceps
Hit the gym for an early morning session, feels weird yet good being up so early in the morning, will hopefully do this more often!

Here's my workout log for wednesday:
Lat Pull downs: 4 sets of 8, Lat pull downs would have to be one of my favourite excercises besides Cable flys
Deadlifts: 3 sets of 8
Seated rows: 3 sets of 10
One arm rows: 3 sets of 8
Barbell Bicep Curls: 4 sets of 8
Hammer Curls: 3 sets of 10
Preacher Curls: 4 sets of 7
Thursday 12th February 2015

Shoulders

Went real late after my football training so the gym was practically empty for once! Busted out a quick shoulder session to finish my workout cycle.

DB Shoulder presses: 4 sets of 7
Military Presses: 3 sets of 8
Lateral raises: 3 sets of 10, love the contraction on the lateral raises.
Front raises: 3 sets of 10

Friday 13th February 2015

Didn't manage to go to the gym, had a day off work so played golf and chilled with some good mates at night,  and managed to avoid spending too much at the pub!

Saturday 14th February 2015

Again didn't end up going to the gym, lounged around home and watched the Australian's flog England at the World Cup!

Sunday 15th February 2015

Legs

Legs again! Rested and roaring to go, so I decided to smash out my wheels !

Squats: 4 sets of 6
Leg press: 3 sets of 10
Quad Extensions: 4 sets of 8
Seated Hamstring curls: 4 sets of 8
Calf Raises: 4 sets of 12 (Would kill for some bigger Calves!)

Hope everyone had a good week!
We're all gonna make it.