Other
Cycle: 15minutes (5minutes warmup, 10minutes @ #10-11/100-120rpm)
Xtrainer: 2minutes at something
Treadmill: 41minutes (~6-6.5kmh, ~1.0 incline)
Woodchoppers: 18x20, 24x20, 30x20
Some forearm work
Notes
Skipped the leg workout that I would normally do and performed more cardio in its place, or a fat mans SFP stuff. The cycle hurt, the Xtrainer was buggered (strange short motion) and the treadmill hurt my ankle. Feeling like death warmed up now, but that's good.
Friday, October 31, 2008
Thursday, October 30, 2008
Training - Thursday 30th October 2008
Warmups
Treadmill: 4minutes moderate + incline
Other
Tbar Row: warmups, 45x6, 55x6x4, 45x6
Machine bench: warmups, 89x8, 103x8, 117x8m, 131x8
Db Incline Flyes: 20x12, 30x12x3
Pulldown rows: 54x25, 60x20x2
Snatch grip shrugs(machine): stackx20x2
Tricep machine: warmups, 71.5x8, 41.5x20
Bicep machine: 75x8, 40x15
Treadmill: 20minutes hard (0-3.0incline, 5-6.5kmh)
Notes
Felt reasonable today, although my butt is sore from the bulgarian squats, which made the cardio 'interesting'. A bunch of new exercises so I am just getting into the roll, plus I did my arm work today.
Treadmill: 4minutes moderate + incline
Other
Tbar Row: warmups, 45x6, 55x6x4, 45x6
Machine bench: warmups, 89x8, 103x8, 117x8m, 131x8
Db Incline Flyes: 20x12, 30x12x3
Pulldown rows: 54x25, 60x20x2
Snatch grip shrugs(machine): stackx20x2
Tricep machine: warmups, 71.5x8, 41.5x20
Bicep machine: 75x8, 40x15
Treadmill: 20minutes hard (0-3.0incline, 5-6.5kmh)
Notes
Felt reasonable today, although my butt is sore from the bulgarian squats, which made the cardio 'interesting'. A bunch of new exercises so I am just getting into the roll, plus I did my arm work today.
Tuesday, October 28, 2008
Training - Tuesday 28th October 2008
Warmups
Treadmill: 5 minutes moderate (higher incline)
Other
Lying Leg Curl: warmups, 54x6, 60x6, 66x4, 54x6x2
Bulgarian Squat: 20x8, 30x8x2, 40x8
Seated Leg Curl: warmups, 54x25x2
Leg Extension: 96x8, 103x8
Stretch + ankle stuff
Notes
Had an additional day off thanks to the public holiday. It was a reasonably nice day. the warmups on Bulgarians went horrible, but my (weak) work sets went fine, although it hammered my butt and my right knee when working of my left side. Felt better on the heavier sets.
Treadmill: 5 minutes moderate (higher incline)
Other
Lying Leg Curl: warmups, 54x6, 60x6, 66x4, 54x6x2
Bulgarian Squat: 20x8, 30x8x2, 40x8
Seated Leg Curl: warmups, 54x25x2
Leg Extension: 96x8, 103x8
Stretch + ankle stuff
Notes
Had an additional day off thanks to the public holiday. It was a reasonably nice day. the warmups on Bulgarians went horrible, but my (weak) work sets went fine, although it hammered my butt and my right knee when working of my left side. Felt better on the heavier sets.
Friday, October 24, 2008
Training - Friday 24th October 2008
Warmups
Treadmill: 5minutes hard
Other
Squat: warmups, 110x5, 130x5, 140x5, 150x5
Lying Leg Curl: 36x12, 42x12, 48x12x2
Standing Leg Curl: 24x12, 30x12, 36x12
Leg Extensions: warmups, 64x17, 64x15
Seated Calf Raises: stackx12x3
Machine Bicep curl: warmups, 65x8, 40x20
Treadmill: 12minutes moderate/hard
Notes
Slow day. Couldn't get on the leg press due to choads, so I squatted. Horrible horrible horrible. Stupid garbage bars mean I spend more energy fighting the position of the bar. Other stuff was just work sets.
Treadmill: 5minutes hard
Other
Squat: warmups, 110x5, 130x5, 140x5, 150x5
Lying Leg Curl: 36x12, 42x12, 48x12x2
Standing Leg Curl: 24x12, 30x12, 36x12
Leg Extensions: warmups, 64x17, 64x15
Seated Calf Raises: stackx12x3
Machine Bicep curl: warmups, 65x8, 40x20
Treadmill: 12minutes moderate/hard
Notes
Slow day. Couldn't get on the leg press due to choads, so I squatted. Horrible horrible horrible. Stupid garbage bars mean I spend more energy fighting the position of the bar. Other stuff was just work sets.
Thursday, October 23, 2008
Training - Thursday 23rd October 2008
Warmups
Treadmill: 5minutes hard
Other
Reverse grip Machine Row: warmups, 96x6, 110x6, 117x4, 119.5x4
Incline Db Press: warmups, 40x12, 52.5x12, 57.5x8
Machine bench: 76x12, 96x12, 82x12
Pulldowns: warmups, 54x25, 60x15
Machine shrug (light): stackx30x2
Machine tricep: warmups, 74x8, 39x30
Treadmill: 20minutes (1.0incline/6kmh)
Note
Didn't feel great, and the pump robbed me of reps in incline, but thats ok the weight was maxed out anyway. Otherwise an OK day.
Treadmill: 5minutes hard
Other
Reverse grip Machine Row: warmups, 96x6, 110x6, 117x4, 119.5x4
Incline Db Press: warmups, 40x12, 52.5x12, 57.5x8
Machine bench: 76x12, 96x12, 82x12
Pulldowns: warmups, 54x25, 60x15
Machine shrug (light): stackx30x2
Machine tricep: warmups, 74x8, 39x30
Treadmill: 20minutes (1.0incline/6kmh)
Note
Didn't feel great, and the pump robbed me of reps in incline, but thats ok the weight was maxed out anyway. Otherwise an OK day.
Tuesday, October 21, 2008
Training - Tuesday 21st October 2008
Other
Lying Leg Curl: warmups, 48x6, 54x6x2, 48x6x2
Leg Press: warmups, 8px12, 10px12x3
Leg Extension: 54x12, 70x12x2
Seated Leg Curl: i dont knowx25, i dont knowx20x2
Stretches
Disco Stu Ab twist: 18x12x3
Notes
Rushed day due to kidlets being sloooow. Felt ok, but not fantastic. Stretching felt good tho. I also went for an hours walk to the grocery shop with my girl. My ears are still ringing, but she enjoyed it.
Lying Leg Curl: warmups, 48x6, 54x6x2, 48x6x2
Leg Press: warmups, 8px12, 10px12x3
Leg Extension: 54x12, 70x12x2
Seated Leg Curl: i dont knowx25, i dont knowx20x2
Stretches
Disco Stu Ab twist: 18x12x3
Notes
Rushed day due to kidlets being sloooow. Felt ok, but not fantastic. Stretching felt good tho. I also went for an hours walk to the grocery shop with my girl. My ears are still ringing, but she enjoyed it.
Monday, October 20, 2008
Training - Monday 20th October 2008
Warmup
Treadmill: 5minutes moderate/hard
Other
Db Press: warmups, 57.5x6x6
Chins: 0x8x3
CS Row: 60x12, 75x12
Machine Shrugs: stackx12x2
Cable Flyes: 30x25, 36x20, 36x15
X-Trainer: 12minutes (warmup, 6x20:40 #6/~90+rpm, warmdown)
Notes
Didn't feel like I recovered over the weekend but everything went well. They have new Dbs at the gym, Hammer Strength rubber ones, but for some reason anything under 20kg and anything over 40kg is unimportant and haven't been replaced. Left upper pec is feeling funky.
Treadmill: 5minutes moderate/hard
Other
Db Press: warmups, 57.5x6x6
Chins: 0x8x3
CS Row: 60x12, 75x12
Machine Shrugs: stackx12x2
Cable Flyes: 30x25, 36x20, 36x15
X-Trainer: 12minutes (warmup, 6x20:40 #6/~90+rpm, warmdown)
Notes
Didn't feel like I recovered over the weekend but everything went well. They have new Dbs at the gym, Hammer Strength rubber ones, but for some reason anything under 20kg and anything over 40kg is unimportant and haven't been replaced. Left upper pec is feeling funky.
Friday, October 17, 2008
Training - Friday 17th October 2008
Warmups
Rower: 4minutes hard (<2.00min/500m)
Other
Leg Press: warmups, 12x6, 14x6x2, 15x6, 16x6
Leg Curls: 36x12, 42x12, 48x12x2
Standing Leg Curls: 24x12, 30x12
Leg Extensions: 35x25, 54x20
Seated calf raise: stackx12x3
Machine curls: warmups, 50x8, 60x8, 30x25
Crunch: 12x3
Treadmill: 10minutes hard (1.0incline/6kmh)
Note
Feeling drained today but went well. Rushed as I had to get back to work.
Rower: 4minutes hard (<2.00min/500m)
Other
Leg Press: warmups, 12x6, 14x6x2, 15x6, 16x6
Leg Curls: 36x12, 42x12, 48x12x2
Standing Leg Curls: 24x12, 30x12
Leg Extensions: 35x25, 54x20
Seated calf raise: stackx12x3
Machine curls: warmups, 50x8, 60x8, 30x25
Crunch: 12x3
Treadmill: 10minutes hard (1.0incline/6kmh)
Note
Feeling drained today but went well. Rushed as I had to get back to work.
Thursday, October 16, 2008
Training - Thursday 16th October 2008
Warmups
Treadmill: 4minutes moderate
Other
Machine Row: warmups, 89x6, 103x6, 110x6, 112.5x6, 103x6x2
Db Incline Press: warmups, 40x12, 47x12, 52.5x12
Machine Bench: 68x12, 89x12, 82x8
Reverse grip pulldown: up to 54x20x2
Rear delt machine: 40x20x2
Pushdown machine: upto 69x12, 43x20
Treadmill: 20minutes (~6kmh/-0.5-1.0 incline)
Notes
Strong day. All weights went up majorly from last week and the fatigue was not as significant. I may have to switch my incline press to incline flyes, as I have one dumbbell size left (57.5kg/127lbs) and that will be used for a good 12 as well. Back was strong as well, but I am feeling drained following the cardio stuff. Food will help.
Treadmill: 4minutes moderate
Other
Machine Row: warmups, 89x6, 103x6, 110x6, 112.5x6, 103x6x2
Db Incline Press: warmups, 40x12, 47x12, 52.5x12
Machine Bench: 68x12, 89x12, 82x8
Reverse grip pulldown: up to 54x20x2
Rear delt machine: 40x20x2
Pushdown machine: upto 69x12, 43x20
Treadmill: 20minutes (~6kmh/-0.5-1.0 incline)
Notes
Strong day. All weights went up majorly from last week and the fatigue was not as significant. I may have to switch my incline press to incline flyes, as I have one dumbbell size left (57.5kg/127lbs) and that will be used for a good 12 as well. Back was strong as well, but I am feeling drained following the cardio stuff. Food will help.
Tuesday, October 14, 2008
Training - Tuesday 14th October 2008
Warmups
Treadmill: 8minutes moderate
Other
Lying Leg Curls: warmups, 48x6, 54x6x3
Leg Extension: 63x12, 77x12, 84x12
Single Leg Extension: 40x8x2, 34x8
Seated Leg Curl: 40x25, 54x25, 54x20
Stretch
Pulldown abs: 66x12x3
Notes
Nothing outstanding today. I wanted to do leg press for higher reps today but choads got in the way.
Treadmill: 8minutes moderate
Other
Lying Leg Curls: warmups, 48x6, 54x6x3
Leg Extension: 63x12, 77x12, 84x12
Single Leg Extension: 40x8x2, 34x8
Seated Leg Curl: 40x25, 54x25, 54x20
Stretch
Pulldown abs: 66x12x3
Notes
Nothing outstanding today. I wanted to do leg press for higher reps today but choads got in the way.
Monday, October 13, 2008
Training - Monday 13th October 2008
Warmups
Incline Treadmill: 5minutes moderate/hard
Other
Db Press: warmups, 47x6, 57.5x6x3
Chins: BWx8x2
Tbar row: 40x8, 45x8, 45x10, 45x8
Machine Shrugs (bigger stack): stackx12x2
Pec Deck Flyes: 47x25, 54x20, 54x15
XTrainer: 10minutes (warmup, 6x20:40, warmdown, ~#6-7/90+RPM)
Notes
Felt pretty reasonable. A bit stiff in the shoulders still, but I was not going hard out on these as the Dbs are the biggest in the gym, and I can do somewhat more than 6 per set (I think the best I have done with these is 17, but with a bit more practice than I have at the moment). Back felt good, but the pec deck flyes certainly caused some (good) pain.
Incline Treadmill: 5minutes moderate/hard
Other
Db Press: warmups, 47x6, 57.5x6x3
Chins: BWx8x2
Tbar row: 40x8, 45x8, 45x10, 45x8
Machine Shrugs (bigger stack): stackx12x2
Pec Deck Flyes: 47x25, 54x20, 54x15
XTrainer: 10minutes (warmup, 6x20:40, warmdown, ~#6-7/90+RPM)
Notes
Felt pretty reasonable. A bit stiff in the shoulders still, but I was not going hard out on these as the Dbs are the biggest in the gym, and I can do somewhat more than 6 per set (I think the best I have done with these is 17, but with a bit more practice than I have at the moment). Back felt good, but the pec deck flyes certainly caused some (good) pain.
Friday, October 10, 2008
Training - Friday 10th October 2008
Warmup
Xtrainer: 5minutes hard
Other
Leg Press: warmups, 12px6x2, 13px6, 14px6
Lying Leg Curl: warmups, 36x12, 48x12, 48x10, 42x12x3
Leg Extension: 40x25, 54x15, 47x15
Machine armcurl: warmups, 45x8, 35x20
Stretch
Seated calf raise: 3sets up to stackx25
Treadmill: 10minutes light
Notes
Didn't feel sore from yesterday, but after this session I felt pretty tired. I am counting plates on the leg press, but not all plates are 20kg, most are just over, but plates will do.
Xtrainer: 5minutes hard
Other
Leg Press: warmups, 12px6x2, 13px6, 14px6
Lying Leg Curl: warmups, 36x12, 48x12, 48x10, 42x12x3
Leg Extension: 40x25, 54x15, 47x15
Machine armcurl: warmups, 45x8, 35x20
Stretch
Seated calf raise: 3sets up to stackx25
Treadmill: 10minutes light
Notes
Didn't feel sore from yesterday, but after this session I felt pretty tired. I am counting plates on the leg press, but not all plates are 20kg, most are just over, but plates will do.
Thursday, October 9, 2008
Training - Thursday 9th October 2008
Warmups
Rower: 5minutes (2:12.0/500m)
Other
Machine Reverse Row: warmups, 89x6, 96x6, 103x5, 96x6, 89x6
Incline Db Press: warmups, 30x12, 40x12, 40x10
Machine Bench: 62x12, 69x12x2
Pulldowns: 48x25, 54x20
Machine Shrugs: 2 sets of 25
Tricep Machine: 54x8, 48x25
X-Trainer: 20minutes (#1/65-70rpm)
Notes
I have decided to morph into an off-season phase, to give my body a break from the constant hammering. Felt quite good following this workout. No aches or pains to speak of. I will hurt tomorrow, but that's a better type of hurt.
Rower: 5minutes (2:12.0/500m)
Other
Machine Reverse Row: warmups, 89x6, 96x6, 103x5, 96x6, 89x6
Incline Db Press: warmups, 30x12, 40x12, 40x10
Machine Bench: 62x12, 69x12x2
Pulldowns: 48x25, 54x20
Machine Shrugs: 2 sets of 25
Tricep Machine: 54x8, 48x25
X-Trainer: 20minutes (#1/65-70rpm)
Notes
I have decided to morph into an off-season phase, to give my body a break from the constant hammering. Felt quite good following this workout. No aches or pains to speak of. I will hurt tomorrow, but that's a better type of hurt.
Tuesday, October 7, 2008
Training - Tuesday 7th October 2008
Main
Incline Press (mostly paused): warmups, 80x8, 90x7, 925x6, 95x5, 105x4, 112.5x3x2, 120x2x2, 127.5x1x2, 120x2x2, 112.5x3x2, 105x4, 97.5x6, 90x8, 82.5x10, 75x12
Other
Kennelly Lying tricep extensions: 40x12x3
Pec Dec Flyes: 40x10x5
Rower: 10minutes (2:12.7/500m)
Notes
Felt sore again, so I worked with incline so the weight was a lot lighter. Not comfortable but I will assess at the end of the week and decide where to from here.
Incline Press (mostly paused): warmups, 80x8, 90x7, 925x6, 95x5, 105x4, 112.5x3x2, 120x2x2, 127.5x1x2, 120x2x2, 112.5x3x2, 105x4, 97.5x6, 90x8, 82.5x10, 75x12
Other
Kennelly Lying tricep extensions: 40x12x3
Pec Dec Flyes: 40x10x5
Rower: 10minutes (2:12.7/500m)
Notes
Felt sore again, so I worked with incline so the weight was a lot lighter. Not comfortable but I will assess at the end of the week and decide where to from here.
Monday, October 6, 2008
Training - Monday 6th October 2008
Warmups
Windmills
Bandrows: 2gx12x3
Main
Reverse Green bench(paused): warmups, 120(264)x5, 145(319)x4, 167.5(367)x3x2, 180(396)x3 @8, 190(418)x3 @8, 200(440)x3 @9.5, 195(429)x3x2 @9
Other
Incline Db Flyes: 18.5x10x5
Rear Delt Machine: 47x10x5
Stretch/roller
Note
Shoulder feeling a little sore still, but everything went well. I cannot seem to get into position very well, so I will have to work on this. Should be some cardio tonight.
Windmills
Bandrows: 2gx12x3
Main
Reverse Green bench(paused): warmups, 120(264)x5, 145(319)x4, 167.5(367)x3x2, 180(396)x3 @8, 190(418)x3 @8, 200(440)x3 @9.5, 195(429)x3x2 @9
Other
Incline Db Flyes: 18.5x10x5
Rear Delt Machine: 47x10x5
Stretch/roller
Note
Shoulder feeling a little sore still, but everything went well. I cannot seem to get into position very well, so I will have to work on this. Should be some cardio tonight.
Friday, October 3, 2008
Training - Friday 3rd October 2008
Warmups
Windmills and band pullaparts: px12x3
Main
3board(paused): warmups, 130x5, 160x4, 185x3x2, 200x3 @8, 210x3 @8.5, 212.5x3 @9, 215x3 @9, 220x3 @9.5 (avg: 211.5kg)
Db Flyes: 18.5x10x5
Other
Kenelly Db Extensions: 18.5x10x5
Band (stretch) Row: 2px10x10
Band assisted stretching
Notes
Not a bad day. Shoulders still feeling a bit rough, and the strength is not quite up where it was, but its going reasonable.
Windmills and band pullaparts: px12x3
Main
3board(paused): warmups, 130x5, 160x4, 185x3x2, 200x3 @8, 210x3 @8.5, 212.5x3 @9, 215x3 @9, 220x3 @9.5 (avg: 211.5kg)
Db Flyes: 18.5x10x5
Other
Kenelly Db Extensions: 18.5x10x5
Band (stretch) Row: 2px10x10
Band assisted stretching
Notes
Not a bad day. Shoulders still feeling a bit rough, and the strength is not quite up where it was, but its going reasonable.
Thursday, October 2, 2008
Training - Thursday 2nd October 2008
Other
Rower: 10minutes (2:02.4/500m)
Leg Press: up to 200x8x3
Seated Leg Curl: warmups, 68x8, 75x8, 77.5x8
Facepull: 66x12x4
X-Trainer: 20minutes (#1/65-75rpm)
Notes
The rower nearly killed me, I think thats a big increase in performance. Other work was just keeping thing going.
Rower: 10minutes (2:02.4/500m)
Leg Press: up to 200x8x3
Seated Leg Curl: warmups, 68x8, 75x8, 77.5x8
Facepull: 66x12x4
X-Trainer: 20minutes (#1/65-75rpm)
Notes
The rower nearly killed me, I think thats a big increase in performance. Other work was just keeping thing going.
Wednesday, October 1, 2008
Training - Wednesday 1st October 2008
Warmups
Treadmill: 5minutes light
Band pullaparts: px12x3
Main
2board(paused): warmups, 125(275)x5, 150(330)x4, 175(385)x3x2, 200(440)x2x3, 187.5(413)x3x2, 175x4, 150x6, 125x8
Incline Db Flye: 18.5x10x5
Other
Rear Delt Machine: 47x10x5
Stretch/roller
Notes
Shoulder felt a little better today, not great under the heaviest load, but got better with the higher rep stuff and the db flyes. I did the rear delt machine with an arch, and it was much harder than usual.
Treadmill: 5minutes light
Band pullaparts: px12x3
Main
2board(paused): warmups, 125(275)x5, 150(330)x4, 175(385)x3x2, 200(440)x2x3, 187.5(413)x3x2, 175x4, 150x6, 125x8
Incline Db Flye: 18.5x10x5
Other
Rear Delt Machine: 47x10x5
Stretch/roller
Notes
Shoulder felt a little better today, not great under the heaviest load, but got better with the higher rep stuff and the db flyes. I did the rear delt machine with an arch, and it was much harder than usual.
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