Other
Rower: 10minutes (2:08.8/500m)
Leg Press: up to 160x8x3
Db Flye: 18.5x10x5
Seated leg curl: up to 67x8x3
Stretch
Seated calf raise: number of sets, focus on stretch
Facepull: 30x12x3, 42x12, 54x12, 66x12
Treadmill: 20minutes moderate
Notes
Taking it easy as I am starting back early morning training. Rower felt good.
Tuesday, September 30, 2008
Monday, September 29, 2008
Training - Monday 29th September 2008
Warmups
Band facepull, pulldown abs, kelso shrugs: 2px12x3
Main
Medium grip Bench(paused): warmups, 180x2 @9, 182.5x2x2 @9, 180x2 @9.5
2board: 160x6 @8, 170x6 @9
Medium grip bench: 100(220)x20
Other
Kennelly Lying Extensions: warmups, 40x12, 45x12, 50x12, 52.5x12x2
Db Flyes: 16.5x10x4
Stretching
Notes
Did not feel great. Shoulder still hurts, the medium grip made the lower part of the movement feel unstable. Oh well.
Band facepull, pulldown abs, kelso shrugs: 2px12x3
Main
Medium grip Bench(paused): warmups, 180x2 @9, 182.5x2x2 @9, 180x2 @9.5
2board: 160x6 @8, 170x6 @9
Medium grip bench: 100(220)x20
Other
Kennelly Lying Extensions: warmups, 40x12, 45x12, 50x12, 52.5x12x2
Db Flyes: 16.5x10x4
Stretching
Notes
Did not feel great. Shoulder still hurts, the medium grip made the lower part of the movement feel unstable. Oh well.
Sunday, September 28, 2008
2008 MotoGP World Champion
Valentino Rossi
and he completed it in winning style.
With three laps to run he should have sewn up the championships with a win in Japan.
and he completed it in winning style.
With three laps to run he should have sewn up the championships with a win in Japan.
Friday, September 26, 2008
Training - Friday 26th September 2008
Other
Rower: 10minutes (2:12.5/500m)
Zercher Rackpulls: bar+purplex8x2, 60+px5x3 @7
Standing leg curl: somethingx8x3
Stretch/Roller
Notes
Quick afternoon session, my foot has a nice bruise on it but is starting to feel better.
Rower: 10minutes (2:12.5/500m)
Zercher Rackpulls: bar+purplex8x2, 60+px5x3 @7
Standing leg curl: somethingx8x3
Stretch/Roller
Notes
Quick afternoon session, my foot has a nice bruise on it but is starting to feel better.
Thursday, September 25, 2008
Training - Thursday 25th September 2008
Main
Medium Grip 1board Reverse greens: warmups, 180x3 @8, 195x3 @8, 205x3 @9, 200x3x3 @8.5
Other
Band assisted stretching
Lying Db Extensions: 10x12, 15x12, 20x12x3
Pec Dec Flyes: 47x20x3
Rower: 10minutes (2:17.5/500m)
Notes
Right shoulder still hurting under load. Brought my grip in slightly and added the 1board to minimize it. Weight was still pretty reasonable. I could row with my sore ankle, but it wasn't overly intense.
Medium Grip 1board Reverse greens: warmups, 180x3 @8, 195x3 @8, 205x3 @9, 200x3x3 @8.5
Other
Band assisted stretching
Lying Db Extensions: 10x12, 15x12, 20x12x3
Pec Dec Flyes: 47x20x3
Rower: 10minutes (2:17.5/500m)
Notes
Right shoulder still hurting under load. Brought my grip in slightly and added the 1board to minimize it. Weight was still pretty reasonable. I could row with my sore ankle, but it wasn't overly intense.
Wednesday, September 24, 2008
Training - Wednesday 24th September 2008
Other
Cycle: 25minutes light
Notes
Watching the German 125gp with Valentino Rossi commentating. This was a very light workout as I have given myself a lateral ligament ankle strain. Doh.
Cycle: 25minutes light
Notes
Watching the German 125gp with Valentino Rossi commentating. This was a very light workout as I have given myself a lateral ligament ankle strain. Doh.
Tuesday, September 23, 2008
Training - Tuesday 23rd September 2008
Warmups
XTrainer: 5minutes moderate
Main
Deficit Deadlifts (no belt using 15's): warmups, 150(330)x3 @8, 160(352)x3 @8, 170(374)x3x2 @9
Zercher Rack Pulls (no belt): 50x5, 80x5, 110x5 @7
Other
Overhead shrug: 20x20x3
Stretch
Rear delt machine: 47x20x3
Notes
No belt today and it felt a lot different, especially getting down to position with the small plates on the bar. Went well.
XTrainer: 5minutes moderate
Main
Deficit Deadlifts (no belt using 15's): warmups, 150(330)x3 @8, 160(352)x3 @8, 170(374)x3x2 @9
Zercher Rack Pulls (no belt): 50x5, 80x5, 110x5 @7
Other
Overhead shrug: 20x20x3
Stretch
Rear delt machine: 47x20x3
Notes
No belt today and it felt a lot different, especially getting down to position with the small plates on the bar. Went well.
Monday, September 22, 2008
Training - Monday 22nd September 2008
Main
Competition Bench: warmups, 175(380)x3x2 @9, 170(374)x3 @9
Medium grip bench(paused): 100(220)x20, 100x10
Other
Band assisted stretching
Kennelly Lying Extensions(ezybar): 30x12x3
Disco Stu's: 12x12x3
Db Flyes: 20x10x5
X-Trainer: 10minutes (#4/~70rpm)
Notes
Triceps still aching today, so I was not expecting much. Right shoulder is still being sore, but I will see what happens after this week.
Competition Bench: warmups, 175(380)x3x2 @9, 170(374)x3 @9
Medium grip bench(paused): 100(220)x20, 100x10
Other
Band assisted stretching
Kennelly Lying Extensions(ezybar): 30x12x3
Disco Stu's: 12x12x3
Db Flyes: 20x10x5
X-Trainer: 10minutes (#4/~70rpm)
Notes
Triceps still aching today, so I was not expecting much. Right shoulder is still being sore, but I will see what happens after this week.
Friday, September 19, 2008
Training - Friday 19th September 2008
Main
2board (paused): warmups, 180(396)x3 @8, 190(418)x3 @8, 200(440)x3 @9, 207.5(457)x3 @9, 212.5(468)x3 @9.5, 200x3 @9
Other
Chins: 0x5x5
Db Extensions: warmups, 21.5x12x3
Pec Deck machine flyes: 47x20, 57x20x2
Pushdowns: 3sets up to 39x20
Stretch
Notes
Should have trained yesterday but ran out of time. The right shoulder is being a pain, but after a whole heap of warmups it felt fine and strong.
2board (paused): warmups, 180(396)x3 @8, 190(418)x3 @8, 200(440)x3 @9, 207.5(457)x3 @9, 212.5(468)x3 @9.5, 200x3 @9
Other
Chins: 0x5x5
Db Extensions: warmups, 21.5x12x3
Pec Deck machine flyes: 47x20, 57x20x2
Pushdowns: 3sets up to 39x20
Stretch
Notes
Should have trained yesterday but ran out of time. The right shoulder is being a pain, but after a whole heap of warmups it felt fine and strong.
Tuesday, September 16, 2008
Training - Tuesday 16th September 2008
Warmups
Treadmill: 10minutes moderate
Main
Deficit Deadlifts (small 20's): warmups, 160(352)x3 @7, 170(374)x3 @8, 180(396)x3 @8, 190(418)x3 @9
Other
CS Rows (closegrip): 50x5, 70x5, 80x5, 90x5x2
High machine row: 30x20, 50x20x2
Stretch
Notes
Late night and early morning, and felt sore all over, but everything flowed nicely. I didn't have a clue where my deadlifts should be for this, and the 190 was definately more than I expected, especially considering how comfortable it felt.
Treadmill: 10minutes moderate
Main
Deficit Deadlifts (small 20's): warmups, 160(352)x3 @7, 170(374)x3 @8, 180(396)x3 @8, 190(418)x3 @9
Other
CS Rows (closegrip): 50x5, 70x5, 80x5, 90x5x2
High machine row: 30x20, 50x20x2
Stretch
Notes
Late night and early morning, and felt sore all over, but everything flowed nicely. I didn't have a clue where my deadlifts should be for this, and the 190 was definately more than I expected, especially considering how comfortable it felt.
Monday, September 15, 2008
Training - Monday 15th September 2008
Warmups
Treadmill: 2minutes fast
Main
Competition bench: warmups, 180(396)x2 @8, 185(407)x2 @9.5, 190(418)x2 @9
Medium Grip bench (paused): 100(220)x20
Other
Kennelly Lying Extensions: barx12, 40x12, 50x10x2
L Flyes: 12x12x3
Db Flyes: 18.5x20x3
Stretch
Notes
Missed the remainder of last weeks training as I ran out of time to do anything. Bench didn't feel great to start with, but I have added a lot of warmup sets to get ready, more Sheiko style. The actual work sets went well. The second set went hard because I set myself too far down the bench to get a good self-liftoff. I also tried a triceps movement I saw on Road to the Arnold video clip. Felt good.
Treadmill: 2minutes fast
Main
Competition bench: warmups, 180(396)x2 @8, 185(407)x2 @9.5, 190(418)x2 @9
Medium Grip bench (paused): 100(220)x20
Other
Kennelly Lying Extensions: barx12, 40x12, 50x10x2
L Flyes: 12x12x3
Db Flyes: 18.5x20x3
Stretch
Notes
Missed the remainder of last weeks training as I ran out of time to do anything. Bench didn't feel great to start with, but I have added a lot of warmup sets to get ready, more Sheiko style. The actual work sets went well. The second set went hard because I set myself too far down the bench to get a good self-liftoff. I also tried a triceps movement I saw on Road to the Arnold video clip. Felt good.
Thursday, September 11, 2008
Wednesday, September 10, 2008
Training - Wednesday 10th September 2008
Main
Sumo Pulls +purple: warmups, 180(396)x2 @8, 200(440)x2 @9.5, 180x2x2 @8-9
Zercher Rackpulls: 60(135)x5, 100(220)x5, 120(264)x5, 130(286)x5 @5-10
Other
Stretching lower
Db Flyes: 18.5x10x5
Stretching upper
Notes
Should do some cardio tonight. Pulls went ok, but it was too busy to do the movement that I wanted. I have dropped the bench day as I am too busy at the moment and I am just not recovering as quickly as I normally would.
Sumo Pulls +purple: warmups, 180(396)x2 @8, 200(440)x2 @9.5, 180x2x2 @8-9
Zercher Rackpulls: 60(135)x5, 100(220)x5, 120(264)x5, 130(286)x5 @5-10
Other
Stretching lower
Db Flyes: 18.5x10x5
Stretching upper
Notes
Should do some cardio tonight. Pulls went ok, but it was too busy to do the movement that I wanted. I have dropped the bench day as I am too busy at the moment and I am just not recovering as quickly as I normally would.
Tuesday, September 9, 2008
Training - Tuesday 9th September 2008
Warmups
Band Pushdown and rows: 2px20x3
Band pullaparts: px20x2
Main
Competition Bench: warmups, 170(374)x3 @8, 175(385)x3 @9, 170x3 @8, 172.5(380)x3 @8, 175x3 @9.5 (uprights)
Other
Band Assissted Stretching
Disco Stu's: 12x12x3
L Flyes: 12x12x3
Stretching/roller
Notes
Feeling strangely beat. My elbows started hurting yesterday, even though I had not been training since Thursday, but did not give me pain during the benching. It was harder than it should have been, but went OK.
Band Pushdown and rows: 2px20x3
Band pullaparts: px20x2
Main
Competition Bench: warmups, 170(374)x3 @8, 175(385)x3 @9, 170x3 @8, 172.5(380)x3 @8, 175x3 @9.5 (uprights)
Other
Band Assissted Stretching
Disco Stu's: 12x12x3
L Flyes: 12x12x3
Stretching/roller
Notes
Feeling strangely beat. My elbows started hurting yesterday, even though I had not been training since Thursday, but did not give me pain during the benching. It was harder than it should have been, but went OK.
Thursday, September 4, 2008
Training - Thursday 4th September 2008
Main
2board(paused): warmups, 180(396)x3 @7, 200(440)x3 @8, 202.5(446)x3 @9, 200x3 @9, 180x3 @7
Other
Chins: 0x5x5
Rear delt machine: 68x8, 82x8x2
X-Trainer: 10minutes (#1/70-80rpm)
Notes
Felt reasonable, but the weights are still feeling heavy. Warm day and all that jazz.
2board(paused): warmups, 180(396)x3 @7, 200(440)x3 @8, 202.5(446)x3 @9, 200x3 @9, 180x3 @7
Other
Chins: 0x5x5
Rear delt machine: 68x8, 82x8x2
X-Trainer: 10minutes (#1/70-80rpm)
Notes
Felt reasonable, but the weights are still feeling heavy. Warm day and all that jazz.
Tuesday, September 2, 2008
Training - Tuesday 2nd September 2008
Warmups
Band Pushdown, Band Rows, Band abs: 2px15x3
Main
1board+DP: warmups, 100(220)x3 @8, 120(264)x3 @8, 130(286)x3 @9, 120x3 @8
Sumo Deadlifts of Blocks (2"): warmups, 180(396)x3 @7, 200(440)x3 @8.5, 210(462)x3 @10, 180x3 @9
Other
Db Extensions: 18.5x6, +minix6, +purplex6x2
Stretching
Notes
Once I was warmed up the bench work felt good. The deadlifts did not feel right today, for the first two sets I had issues with either the weight falling off the blocks, or the balance going to custard.
Band Pushdown, Band Rows, Band abs: 2px15x3
Main
1board+DP: warmups, 100(220)x3 @8, 120(264)x3 @8, 130(286)x3 @9, 120x3 @8
Sumo Deadlifts of Blocks (2"): warmups, 180(396)x3 @7, 200(440)x3 @8.5, 210(462)x3 @10, 180x3 @9
Other
Db Extensions: 18.5x6, +minix6, +purplex6x2
Stretching
Notes
Once I was warmed up the bench work felt good. The deadlifts did not feel right today, for the first two sets I had issues with either the weight falling off the blocks, or the balance going to custard.
Monday, September 1, 2008
Training - Monday 1st September 2008
Main
Competition Bench (paused): warmups, 170(374)x2 @8, 180(396)x2@9, 182.5(402)x2 @9.5, 181.25(399) x2 @8, 181.25x2 @9.5
Medium Grip bench (paused): 100(220)x15
Other
Band Assisted Stretch
Facepulls: 3sets of 2px12x3
Notes
I will be training a bit later for the next four weeks, so this was a lunchtime session, reasonably quick. I took the kids to school and will be picking them up, so thats about 30ish minutes of walking. Weights are 181.25kg because I took a 1.25kg plate off one end, and left it on the other. See if that helps with the uneven extension that I do occasionally.
Competition Bench (paused): warmups, 170(374)x2 @8, 180(396)x2@9, 182.5(402)x2 @9.5, 181.25(399) x2 @8, 181.25x2 @9.5
Medium Grip bench (paused): 100(220)x15
Other
Band Assisted Stretch
Facepulls: 3sets of 2px12x3
Notes
I will be training a bit later for the next four weeks, so this was a lunchtime session, reasonably quick. I took the kids to school and will be picking them up, so thats about 30ish minutes of walking. Weights are 181.25kg because I took a 1.25kg plate off one end, and left it on the other. See if that helps with the uneven extension that I do occasionally.
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