Training - Tuesday 28th April 2009

Main
Reverse Green Band Deadlifts: warmups, 235x2x2
Deadlifts: warmups, 207.5x3x2
Stretch
Treadmill: 10minutes light

Notes
Wore my suit, weight was ok, moderately easy, but the position the suit forced me in killed my back. Guess it has had enough weeks of deadlift training, will give it a break next week. Need to get more sleep so the back has a chance to recover.

Training - Monday 27th April 2009

Main
Paused Bench+looped P+M: warmups, 150(330)x1, 165(363)x1, 170(374)xmiss, 140(308)x3x4
Overhead Press: warmups, 70x4x3, 72.5x4x2
Band Facepulls: A few sets of all bands
Treadmill: 10minutes (1.0 incline, 5.5kmh)

Notes
A few too many days off, and didn't really feel like training today. The bands hit about 2-3 board off the chest and it went reasonably well. The 170 was ok until the bands bit, then it just died. Work sets were reasonably hard, but I got through them. Might actually beable to get my secondary work in this week, but will see.

Training - Tuesday 21st April 2009

Main
Deadlifts: warmups, 130x4, 155x4, 185x3x2, 210x3x2
Deadlift off blocks: 180x2, 210x2, 235x2x2
Chatting

Notes
Back felt like hell but I worked my way through the program. I forgot my suit, so I did the same weights, but less sets. Back felt ok during the lifts, but no so great afterwards. Strength felt OK.

Training - Monday 20th April 2009

Main
Reverse Purple Band: warmups, 180(396)x1, 200(440)x1, 210(462)x1, 180x3x3
Overhead Press: warmups, 60x5, 65x5, 70x5x2
Lying Extensions: warmups, 40x8, 60x8, 65x8
Facepull: 5sets to stack x12x2
Stretch
Treadmill: 10minutes (~1.0incline, 5.5kmh)

Notes
Not a great night for sleep, but the performance was OK. The reverse band was strong, but really pushed it for the top weight. Did some work sets at ~85% of that level. Overall a reasonable nice day. Feel tired and sore, so most likely will hurt tomorrow!

Training - Wednesday 15th April 2009

Main
Deadlift off plates: warmups, suit-down, 180x(396)x1, 220(486)x1, 260(572)x1, suit-up,220x1x3
Bb rows: 100x6, 120x6, 100x6
Good Mornings: 60x6, 100x6, 140x6
Treadmill: 20minutes (1.0incline, 5.6kmh)
Stretch/roller

Notes
I wore my suit today to really put some overload on the lockout. My technique was great on the first 220, but went to custard on the 260 and i stumbled near the top, but held it and locked out. Could have perhaps gone 270, but it would have been very hard. Treadmill made everything loosen up and by the time I stretched, i felt reasonably OK. But most likely very sore tomorrow!

Training - Tuesday 14th April 2009

Main
Bench+dp: warmups, 110(242)x3, 130(286)xmiss, 110x3, 110x1
JM press: warmups, 40x8, 50x8, 60x8, 65x8
Machine Rows: warmups, 3-4 worksets to 103x8
Tricep machine: warmups, 60x12, 62.5x12
Rear delt machine: warmups, 60x12x2
Stretch

Notes
Felt OK going into the session, but weak once under the bar. The bench was well below my best (140/308x3 or 160/352x1) and its not just the lockout that's weak, but the whole movement. Hammered the triceps and did moderate amounts for the back. Low carb is not helping.

Training - Thursday 9th April 2009

Warmups
XTrainer: 2minutes

Other
Bench: Warmups, 140x8
Leg Extensions: upto 96x8
High Rows: upto 67x8
Seated leg curls: upto 96x8
Bench Shrugs: stackx8x3
Rear delt machine: up to 67x8
Tricep machine: upto 76x8
Hip machine: stackx40x2 per side
Curl machine: up to 45x8

Notes
Low carb hitting so I didn't really feel like doing depletion type stuff, so ended up with a whole body moderately heavy workout.

Training - Tuesday 7th April 2009

Warmups
Xtrainer: 5minutes (#4, 70-80rpm)

Main
Sumo Deadlifts(15's): warmups, 170(374)x1, 200(440)x1, 220(484)x1, 230(506)xmiss, 180(396)x5
Seated Leg Curls: warmups, 75x8, 82x8, 89x8
Stretch

Notes
Felt reasonable going into it, and everything seemed to go OK. The bar was different to the one I normally use, thicker, so it felt odd for the first few sets. The 230 got to just above my knees and then wouldn't move. I could have possibly done the 180 for 8, so something is not working for the singles.

Training - Monday 6th April 2009

Warmups
Treadmill: 3minutes moderate

Main
Pin Press (#3, plus 2mats under bench): warmups, 150(330)x1, 170(374)x1, 180(396)x1, 190(418)xmiss, 150x8
Tricep machine: Warmups, 67x8, 74x8
Machine Row: warmups, 86x8, 96x8, 104x8
Treadmill: 10minutes (1.0incline, 6kmh)
Stretch/roller

Notes
Going on a low carb binge for a couple of weeks, so this was my first day. Felt fine, got the 190 out of the rack by about an inch, then stopped. I think that was an excellent height to do this at.

Training - Friday 3rd April 2009

Other
XTrainer: 20minutes (#4-10/70-80rpm)
Stretch
Cycle: 40minutes (#8-10/90-100rpm)

Notes
Legs were tired going into this, but dead by the time I finished. Kept the diet tight, but today will go a bit haywire. Thinking of doing some light cardio tonight.

Training - Thursday 2nd April 2008

Other
Rower: 10minutes (2:16.6/500m)
A: Pec Dec Flyes, Machine Rows, Seated Leg Curls, Leg Extensions: x15x4, Side lats, Seated calf raise: x15x3
B: Pec Dec Flyes, Machine Rows, Leg Extensions, lying leg curl: x15x4, Rope pushdowns, Rope Curls, Face pulls: x15x2

Notes
The desire to vomit increased as the workout continued. Cool morning, but everyone is weak and doesn't want windows open, so the air is stale, which doesn't mix when you want to puke. Added 2sets extra over last week for the main movements. Rower sucked, and I gave up at 10minutes.