Training - Thursday 29th May 2008

Main
2board: warmups, 125(275)x5, 150(330)x4, 175(385)x3x2, 200(440)x2x5
Pec Flye machine: 58x10x2, 68x10
Rear delt machine: 58x10x2, 68x10

Other
Row machine: upto 110x5x2
Xtrainer: all up 15minutes

Notes
Joints are beaten, muscles are also drained. The weight wasn't hard, just all activity was hard.

Training - Tuesday 27th May 2008

Warmups
Treadmill: 3minutes

Main
Bench(paused): warmups, 115x3, 140x3, 160x3x2, 182.5x3x6
Pec Machine Flyes: 5sets of 10 up to 67
Rear delt machine: 5sets of 10 up to 67

Other
Cycle: 20minutes(#9/90-105rpm)

Notes
Very hard. Did longer cardio instead of doing some higher intensity stuff.

Training - Monday 26th May 2008 Part2

Other
Cycle: 20minutes (#2/35-40kmh)

Notes
Watching the Qatar MotoGP round.

Training - Monday 26th May 2008

Warmups
Band pushdown, row and pulldown abs: 2px12x3

Main
1board(puased): warmups, 117.5(259)x3, 142.5(314)x3, 165(363)x3x2, 190(418)x2x2, 202.5(446)x1x3
Bench(paused): 125(275)x5, 150(330)x3x2, 172.5(380)x2x4

Other
Bench rows: 0x15, 0x12x2
Leg Extensions: four sets up to 47x5
Pec machine flye+rear delt flye: 40x10, 47x10x2
X-Trainer: 8minutes, warmup, 120(#9/>80rpm)x1, warmdown

Notes
Absolutely fatigued, and the day was long, but I got through it. Because I had forgotten to check my notes before I left, I had to guess at my sets/reps, I got most right just one or two extra sets overall. It drops back a bit from here, with nothing higher than 80%, as I work into a 'peak'. The reps also drop off, but later in the week.

In other news, Scott Dixon wins Indy.

Training - Friday 23rd May 2008

Warmups
Treadmill: 3minutes

Main
Bench(paused): warmups, 125(275)x3, 150(330)x3x2, 172.5(380)x3x5
Dips: 0x4x5

Other
Seated Leg Curls: 3 sets of 8 up to 70something
Rear delt machine: 3 sets of something at something
Play with other new machines
Rower: 10minutes(2.07:2/500m)

Notes
Absolutely toasted, but its all comming to an end. I also did 10minutes on the cycle last night.
We have a whole bunch of new machines, seated leg curl and rear delt being the winners, but there is also a nice pushdown machine.

Training - Thursday 22nd May 2008

Main
Bench(paused): warmups, 115x3, 140x3, 160x3x2, 182.5x2x2, 195x1x3
Db Flyes: 18.5x10x3
Band pullaparts: px20x3

Other
Sumo Pulls against purple: warmups, 140x1, 180x1, suit on, 180x1, 220x1
Konstantinov Style pulls: 180x1x4
XTrainer: 5minutes odd, warmup, 20:10(#19/>85rpm)x4, warmdown

Notes
Rather tired and the muscles/joints were fatigued nicely. The higher weight went OK, but I will definitely be pleased to enter the last few weeks of the peaking phase. The deadlifts were OK, hard at the top, but that was the goal for the day. I followed this with Konstantinov style pulls, which are slightly hunched over, rounded upper back, with chin tucked. They felt pretty good. Its the first time I felt comfortable pulling conventional in my suit, speed was very quick, but they did hammer my mid-back. I will try them again on another day. I am also contemplating making up some 100mm platforms for the weights/standing on.

Training - Tuesday 20th May 2008

Warmups
Treadmill: 4minutes

Main
Bench(paused): warmups, 115x3, 140x3, 160x3x2, 182.5x3x5
Incline Db flyes: 16.5x10x5

Other
Clean High Pulls: upto 140x1
Rower: 4minutes, warmup, 120sec (1.52:8/500m)x1
XTrainer: 10minutes(#4/>60+rpm)
Stretch

Notes
Up far too early again, and feeling relatively tired. Bench weight was hard and fatiguing, but got it done.

Training - Monday 19th May 2008

Main
1board: warmups, 117.5(259)x3, 142.5(314)x3, 165(363)x3x2, 190(418)x2, 200(440)x2, 212.5(468)x1, 220(484)x1, 200x2, 210(462)x2
Db Flyes: 18.5x10x5

Other
Bench Row: 0x10x3

Notes
Took the camera, which tends to put me off, which showed up with not being able to get setup under the bar - as well as I would like - but that's the price to pay.

Training - Friday 16th May 2008

Main
Incline press (paused): warmups, 60x4, 100x4, 120x4, 130x4, 137.5x4, 142.5x4
Dips: 0x6x5

Other
CSR: warmups, 43x5, 68x5
XTrainer: 15minutes, warmup, 120(#9/>85rpm)x1, steady state, warmdown

Notes
Quick day, but was ok. Didn't feel great in the inclines, but I was training on a different, unstable, incline bench.

Training - Thursday 15th May 2008

Main
3board(paused): warmups, 132.5x5, 160x4, 187.5x3x2, 215x3x2, 220x3x2, 225x3, 227.5x3
Db Flyes: 20x10x5

Other
Xtrainer: 13minutes, warmups, 40sec(#9-14/>90rpm)x4, warmdown
Cycle: 10minutes(#4/90-100rpm)

Notes
Feeling a little stiff, but the 3board worked well for me, everything feeling pretty comfortable. While this is PR level off 3board, it wasn't a max, just a good work weight. Everything else was business as usual.

Training - Tuesday 13th May 2008

Main
2board: warmups, 125(275)x3, 150(330)x3, 175(385)x3x2, 200(440)x2x2, 225(495)x1, 240(528)x1
Db Flyes: 18.5x8x3

Other
SLDL: warmups, 100x3, 140x3, 180x3
Machine Leg Press: warmups, 100x15x3

Notes
Felt OK, but a bit tired with my first 6am session for over a week. I have just about reached my limit on 2board, thanks to the inability to lift off much heavier than 240. The weight itself was easier than the liftoff. I have been doing 20minutes of walking each morning (kids to school), but I will get some cycling under my belt this evening as well.

Training - Monday 12th May 2008

Warmups
Treadmill: 5minutes

Main
1board(paused): warmups, 120(264)x3, 145(319)x3, 170(374)x3x2, 180(396)x2x3
Db Flyes: 18.5x8x3

Other
Snatch grip deadlifts: warmups, 60+dbPx1x3, 100+dbPx1, 100+2dbPx1, 130+2dbPx1, 150+2dbPx1
Rack chins: 0x5, 15x5
Xtrainer: 9minutes, warmup, 120(#9/>90rpm)x1, warmdown

Notes
First day back, it was light and comfortable. Recovery from the xtrainer sprint was not as quick as it should have been.

Training - Sunday 4th May 2008

Main
1board+doubled purples: warmups, 85(187)x5, 97.5(215)x4, 117.5(257)x3x2, 135(297)x3, 145(319)x3, 150(330)x2x2, 142.5(314)x2, 135x3x2
Db Flyes: 16.5x20x2, 16.5x10
Band Pullapart: px20x3
Stretch

Notes
Very quick workout. I went in today because I am away for a week and will not be able to train adequately over that time (unless the hotel "fully equipped gym" is really "fully equipped". The workout was hard, but little recovery from Friday, and little sleep last night conspired against me

Messing with Ubuntu

I am waiting for a while before I mess around with the latest version of Ubuntu. So, to keep myself entertained I have gone through and messed around with some themes.

Looks somewhat familiar.

An absolute pain in the neck to get anywhere near working. Multiple files, multiple choices, multiple everything. Unfortunately nothing like a good executable file to make things simple.
But it makes it look pretty.

Training - Friday 2nd May 2008

Main
Floor Press: warmups, 115(253)x6, 137.5(303)x6, 150(330)x6x3
Db Flyes: 16.5x10x3
Pushdowns: six sets up to 66x6

Other
Db Snatch: up to 52.5x1, miss at 57.5
Pulldown rows: up to 78x15
Xtrainer: 10minutes (#6/>70rpm)

Notes
Tired, and fatigued, but it was not a hard workout.

Training - Thurdsay 1st May 2008

Warmups
Superset of Band Pushdowns, band press and band rows: 2px12x3

Main
2board(paused): warmups, 125(275)x5, 150(330)x4, 175(385)x3x2, 200(440)x3x6
Db Flyes: 16.5x10x5
Band Pullaparts: px20x5
Stretch

Notes
Didn't have much sleep, and got to the gym far too late, so I had to skip some exercises and get to work. I normally warmup for bench full range, but today I used the boards for everything, as my chest/shoulders are still torched. It wasn't a hard day, but my head wasn't in it. I will do some other work tonight.