Well, thats pretty much it for the year, the only training I will most likely be doing is cardio on and off over the Christmas break.
Then I can get back into it next year full force.
Tuesday, December 9, 2008
Monday, December 8, 2008
Training - Monday 8th December 2008
Other
Floor Press: warmups, 165x3, 170x3
Neutral Grip Rows: warmups, 117x3, 124x3
Rower: 20minutes (~2:07.2/500m ~4700)
Treadmill: 5minutes
Notes
Hot day. The floor press went well, possible good for 175-180, but with no spotters there is not much chance of me risking it. The rower was very hot work but went well. I started on the treadmill and then killed the second pair of headphones in a week (speaker broke out of the unit). Bleh.
Floor Press: warmups, 165x3, 170x3
Neutral Grip Rows: warmups, 117x3, 124x3
Rower: 20minutes (~2:07.2/500m ~4700)
Treadmill: 5minutes
Notes
Hot day. The floor press went well, possible good for 175-180, but with no spotters there is not much chance of me risking it. The rower was very hot work but went well. I started on the treadmill and then killed the second pair of headphones in a week (speaker broke out of the unit). Bleh.
Friday, December 5, 2008
Training - Friday 5th November 2008
Other
Rower: 30minutes (~5, 2:07.5/500m aka >7000m)
Rear Delt Machine: 47x12x4
Pec Dec Forearms: 3sets to stackx20+10sec hold
Stretch
Notes
Weee, that rower killed me, but hopefully doesn't give me blisters today. The little assistance work and stretching felt good.
Diet will continue until next Thursday with no breaks, then I am out for the summer break.
Rower: 30minutes (~5, 2:07.5/500m aka >7000m)
Rear Delt Machine: 47x12x4
Pec Dec Forearms: 3sets to stackx20+10sec hold
Stretch
Notes
Weee, that rower killed me, but hopefully doesn't give me blisters today. The little assistance work and stretching felt good.
Diet will continue until next Thursday with no breaks, then I am out for the summer break.
Thursday, December 4, 2008
Training - Thursday 4th December 2008
Other
Medium Grip Bench Press: warmups, 140x8
Neutral Grip Row: warmups, 103x10
Pec Dec Flyes: warmup, 103x12
Chins: BWx12
Side Raises: warmup, 18.5x12
Machine Shrugs: stackx20
Pushdown Machine: warmup, 60x12
Sully Zotmans: warmups, 22x8
Treadmill: 20minutes (1.0incline, 6kmh)
Notes
Bench went OK, I would have preferred 12 but 8 is good considering low carb, no creatine and no sleep. Otherwise a much lower volume day than the last few weeks. Gave up on the treadmill because my headphones have quit on me. I also did an hours walking last night.
Medium Grip Bench Press: warmups, 140x8
Neutral Grip Row: warmups, 103x10
Pec Dec Flyes: warmup, 103x12
Chins: BWx12
Side Raises: warmup, 18.5x12
Machine Shrugs: stackx20
Pushdown Machine: warmup, 60x12
Sully Zotmans: warmups, 22x8
Treadmill: 20minutes (1.0incline, 6kmh)
Notes
Bench went OK, I would have preferred 12 but 8 is good considering low carb, no creatine and no sleep. Otherwise a much lower volume day than the last few weeks. Gave up on the treadmill because my headphones have quit on me. I also did an hours walking last night.
Tuesday, December 2, 2008
Training - Tuesday 2nd December 2008
Other
Squat: warmups, 180x3, 190x3
Good Mornings: warmups, 170x3, 180x3
Seated Leg Curls: 68x25
Standing Calf Raise: stackx30x2
Leg Extensions: 68x25
Notes
A relatively hard day, but I ended up hitting heavier weights than last week. The bar was not good and I had to fight it on the goodmornings a little more than I appreciated.
Squat: warmups, 180x3, 190x3
Good Mornings: warmups, 170x3, 180x3
Seated Leg Curls: 68x25
Standing Calf Raise: stackx30x2
Leg Extensions: 68x25
Notes
A relatively hard day, but I ended up hitting heavier weights than last week. The bar was not good and I had to fight it on the goodmornings a little more than I appreciated.
Monday, December 1, 2008
Training - Monday 1st December 2008
Other
Floor Press: warmups, 165x3x2
Pendlay Rows: warmups, 120x3, 125x3
Shoulder Press: stackx4
Pec Dec Flyes: 68x30
Neutral Grip rows: 75x30
Machine Pushdowns: warmups, 74x4, 81x4
Machine Curls: warmups, 70x4, 75x4
Treadmill: 20minutes (1.0incline, 6kmh)
Notes
Low on carbs for the first Monday in a looong time, and it showed. Plus lack of sleep did not help, but computers demand time occasionally. I forgot my chalk to make it the trifecta of what could go wrong.
Floor Press: warmups, 165x3x2
Pendlay Rows: warmups, 120x3, 125x3
Shoulder Press: stackx4
Pec Dec Flyes: 68x30
Neutral Grip rows: 75x30
Machine Pushdowns: warmups, 74x4, 81x4
Machine Curls: warmups, 70x4, 75x4
Treadmill: 20minutes (1.0incline, 6kmh)
Notes
Low on carbs for the first Monday in a looong time, and it showed. Plus lack of sleep did not help, but computers demand time occasionally. I forgot my chalk to make it the trifecta of what could go wrong.
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