Training - Wednesday 15th December 2010

Weights

1Board+dp: warmups, 100x3x4, 120x2, 130x2, 137.5x1

Circuit

Db Snatchx10, Facepullx10, band+bar Zercherx10: 10minutes - 6rounds

Some Xtrainer until I got nagged to go home

Note

Yeah

Training - Friday 10th December 2010

Weights

2board: warmups, 100x3x2, 140x3, 180x1, add shirt, 180x1, 210x1, 230x1

2board+db#3's: warmups, 140x1, 160x1, 130x3

High box squat+#3's: warmups, 130x2x6

Zercher pulls: 60+bandx8x3

Treadmill: 5minutes

Notes

Played with my large shirt but didn't bring the belt so it moved around a bit. Weak as crap.

Training - Wednesday 8th December 2010

Weights
Ballistic bnehc: warmups, 30x3x2, 40x3x2, 50x3x2, 30x3x2
2board+pub: warmups, 140x3, 160x3, 170x3, 135x10
Deficit pull (15's+2mats): warmups, 140x1, 170x1, 200x1, 140x8
Stretching and and prehab work

Notes
I went

Training - Thursday 26th November 2010

Weights
Floor Press: warmups, 140x1, 160x1, 170x1, 180x1, 185x1, 145x8
OH Press: warmups, 60x3, 70x1, 80x1, 85x1, 67.5x10

Cardio
Xtrainer: 20minutes hard

Notes
Quick session but felt good. Misloaded hte 145kg weight, so 5kg heavier one side.

Training - Wednesday 17th November 2010

Stuff

XTrainer: 20minutes moderate/hard

Floor Press: warmups, 140x3, 160x3, 170x3, 140x8

Xtrainer: 20minutes moderate/hard

Pulldowns: warmups, 89x3, 96x3, 103x3, 82x10

Notes

More weight on floor press than i have done before.

Training - Monday 16th November 2010

Weights

Incline bench (touch and go): warmups, 110x3, 120x3, 130x3, 102.5x8

Seated Leg Curls: warmups, up to 89x5

Pulldowns: warmups, up to 89x5

Rower HIIT: 6minutes (warmup, 4x20:40, warmdown)

Xtrainer: 15minutes moderate

Walking: 3km

Note

hurties.

Training - Wednesday 3rd November 2010

Weights

Squat: warmups, 140x3, 160x1, 180x1, 195x1

1board (soft touch n go): warmups, 140x3, 170x1, 190x1, 205x1, 162.5x8

Bb kennelly extension: warmups, 40x5, 60x5, 70x5

Pulldown: warmups, 68x5, 82x5, 96x5

Cardio

Xtrainer: 25minutes (250kcal - new machine)

Notes

Wee, gonna be sore. Weights were good, other than the garbage bar on squats.

Training - Friday 29th October 2010

Woot stuff

Bench (purple under bench): warmups, 100x3x3

2board (purple under bench): 120x3, 140x3, 160x3x3

Rower HIIT: ~7mins with 4/30second 1:35-1:50/500m

Seated GM: 60x8x3

Treadmill: 15minutes moderate

Curls: up to 20x5x2

Pushdown machine: up to 84x5

Notes

First session this week, felt OK but will be sore tomorrow. Too many douchebags at this time of night.

Training - Monday 18th October 2010

Weights

1board(touch and go): wamurps, 180x3, 190x3

2board(touch and go): 180x3, 190x3, 200x3

Reverse Purple Deadlifts: warmups, 180x1, 210x1, 230x1, 240x1

Cardio

Xtrainer: 14minutes (warmup, 10mins hard, warmdown)

Notes

Quick session between work and picking up the kids. Stupid people everywhere. Board went nicely, the 190 was uneven on the last rep, need to work on lockout strength.

Training - Wednesday 13th October 2010

Weights
Smiths ballistic bench: warmups, 30x6, 40x6, 45x6, 50x6, 40x6
Incline press (touch n go): warmups, 100x2, 120x1, 130x1, 140x1, 150x1, 120x5x2
Kneeling squats: 60x8, 100x8, 130x8, 150x8
Rear delt machine: 54x12x3
Tricep pushdown machine: 30x20x3

Cardio
Treadmill: 20minutes moderate

Notes
Not much sleep, didn't feel great, but I haven't done anywhere near that much on incline in quite some time. Felt reasonable as well, a solid @9.

Training - Monday 11th October 2010

Weights

1board (soft touch and go): warmups, 140x5, 170x5, 180x5

Squats: warmups, 140x3, 180x3

Pulldowns: sets of 5 to 103

Stretch

Notes

V. quick session as I had to pick up my boy from school.

Training - Wednesday 6th October 2010

Weights

Floor Press: warmups, 120x5, 150x5, 160x5, 110x20

Leg curl: up to stackx8

Pulldowns: up to something x8

Leg Press (single leg): up to 100x15

Calf raise: up to stackx20x2

Notes

Quick session as I didn't have much time. Floor press went well considering I haven't done it for ages. Possibly 170-175 would have gone, but that would require a spotter to remove the fear of dropping the bar on my head.

Training - Monday 4th October 2010

Weights

1board(paused): warmups, 140x2, 170x1, 180x1, 145x5

Box squat: warmups, 140x2, 170x2, 190x2, 152.5x5

Leg curl, leg ext, pec deck flyes, tricep pushdown: up to a set of 12 on each

Cardio

Xtrainer: 15minutes moderate

Notes

Quick, early session, as I have other stuff to get onto. Body still beat from Friday, especially chest but it all went OK. No tard students at the gym at that time of morning. Makes a nice change.

Training - Friday 1st October 2010

Warmups

Xtrainer: 20minutes moderate

Weights

Deadlifts off plate: warmups, 140x2, 180x2, 200x1, 220x1

Bench+boards (light touch): warmups, 160x1, 180x1, 1board: 180x2, 2board: 180x4, 3board: 180x8, 4board: 180x10, drop boards: 100x20

Rows: up to 89x8

Db curls: up to 18.5x8

Notes

Weee... gym was full of end-o-year students, and 'frat boys'... arm curl junkies...bleh... at least I got to train next to one poser... good times.

Training - Wednesday 29th September 2010

Weights

1Board+purple looped under bench: warmups, 100x3x6, 110x3, 120x3, 130x3

Lying tricep: up to 50x12

Leg Curl: up to 60x8

Leg Extension: up to 90x8

Facepulls/St arm pulldown/pulldown ab: 66x12x3

Notes

quick session as i had too much to do.

Training - Monday 27th September 2010

Warmups
Xtrainer: 7minutes moderate

Weights
Reverse Green band Bench(touch n go): warmups, 180x2, 200x1, 210x1, 220x1, 180x2x2
Box squat(belt): warmups, 180x1, 220x1, 250x1, 272.5xstupid
Pulldowns: 4sets to 89x5

Cardio
Xtrainer: 10minutes moderate(150kcal)

Notes
Daylight saving started yesterday, and being awake until who knowns when, then managed to cock up my alarm. Not that iPhone alarms were behaving correctly today... Weights went well. Bench felt heavier than it should, but otherwise it was fine. Box squat felt great, 250 was easy, was confidnet on 272.5(601), but managed to cockup my setup, and then at the bottom of the lift, the bar was a little high so when it started to roll (stupid buggered bar) it just set me too far forward and I failed. Wearing my Chucks would have helped, as check tennis shoes do not behave well with good weight.

Training - Thursday 23rd September 2010

Warmups
Xtrainer: 10minutes


Weights
Bench drops: warmups, 50x2, 60x2, 70x2x2, 30x6
Incline Press(touch n go): warmups. 100x6x2, 100x8
Front squat: warmups, 120x1, 130x1, 140x1, 110x2x2
Pulldows: up to 82x8, 89x6

Cardio
Xtrainer: ~14minutes hard (250kcal)


Notes
Another day another dollar. Something like that.

Training - Tuesday 21st September 2010

Warmups

Cycle: 10minutes moderate

Weights

Squat: warmups, 165x1, 185x1, 195x1, 155x2x2

Incline bench (paused) warmups, 110x1, 120x1, 127.5x1, 132.5x1, 110x2x4

Cardio

Xtrainer: 10minutes moderate

Notes

Should have trained yesterday, but forgot everything known to man. Weights felt good today, may bring out the squat suit next week for a bit of lulz.

Training - Friday 17th September 2010

Warmups

Xtrainer: 6minutes wut

Weights

Pin Press+doubled purples: warmup, 90x1, 100x1, 80x2x2

2board+doubled purples: 80x5, 100x5, 110x5

Reverse purple band SLDL: warmups, 170x1, 190x1, 200x1, 210x1, 170x2x2

Notes

Fast session, but felt good. Will be sore tomorrow.

Training - Thursday 16th September 2010

Warmups

Xtrainer: 10minutes

Weights

Ballistic bench: warmups, 30x5x3, 20x8

Front squat: warmups, 120x1, 130x1, 140x1, 110x2x2

Cardio

Xtrainer: 16mintes (warmups, 4x120sec @8-10&80rpm, warmdown)

Notes

Quick, but was ok.

Training - Monday 13th September 2010

Weights

1board(paused): warmups, 170x1, 180x1, 190x1, 200x1, 160x3x2

Box squat: warmups, 180x1, 200x1, 160x2x2

Cardio

Rower: 10minutes - 2.23/500m

Notes

Hungry and limited time, but went ok.

Training - Wednesday 8th September 2010

Warmups
Xtrainer: 10minutes moderate

Weights
Squat: warmups, 130x1, 140x1, 150x1, 160x1, 170x1, 135x3x2
Incline press (paused) warmups, 90x3, 100x1, 110x1, 120x1, 127.5x1, 102.5x3x2

Cardio
Xtrainer: 15minutes moderate

Notes
First session in some time due to work/life/blah

Training - Thrusday 19th August 2010

weights
Bench(paused): warmups, 160x, 170x1, 180x1, 145x3x3
Front squat: warmups, 130x1, 140x1, 110x2

Notes
Fast session at the end of the day. Forgot breakfast and didn't have a great sleep, so I wasn't feeling the best. Shoulders died first in bench and upperback in front squats.

Training - Wednesday 18th August 2010

Warmup
Xtrainer: ~6mins (100kcal)

Weights
Squat: wamrups, 160x1, 170x1, 180x1, 145x3x3
Incline press (paused): warmups, 110x1, 120x1, 127.5x1, 132.5x1, 105x3x3

Cardio
Xtrainer: 13minutes (~220kcal)

Notes
Not hte best day, felt sore and beaten, but still went ok. Shouldnt have went as heavy in squats, as the lower back was fatigued quickly, but that will do.

Training - Tuesday 17th August 2010

Weights
1board(paused): warmups, 170x1, 180x1, 190x1, 150x2x3
Front squat: warmups, 120x1, 130x1, 140x1, 110x2x3

Cardio
Xtrainer: 15minutes (200kcals)

Notes
A week or so off for moving, tidying and feeling run down. Weights felt good and comfortable, and I didn't really push it.

Training - Friday 6th August 2010

Warmups
Cycle: 10minutes (~75kcal)

Weights
1board(paused): warmups, 170x1, 182.5x1, 187.5x1, 150x4x3
Front squat: warmups, 120x1, 132.5x1, 142.5x1, 147.5x1, 117.5x2x2
SLDL: warmups, 170x1, 182.5x1, 195x1, 205x1, 165x2x3

Notes
Weee. Definatley did not feel like doing it today, but it was good. A small amount of not-so good sleep doesn't help.

Training - Thursday 5th August 2010

Warmups
Cycle: 15minute (125kcals)

Weights
Incline Press: warmups, 100x1, 110x1, 117.5x1, 122.5x1, 127.5x1. 100x4x2, 100x3
Back squats: warmups, 160x1, 170x1, 180x1, 190x1, 150x3x2

Cardio
Xtrainer: 15minute (220kcal/#8-10)

Notes
Felt reasonable. Squats are not feeling right, but strength is there.

Training - Tuesday 3rd Agusdt 2010

Weights
Back squat: warmups, 150x1, 160x1, 170x1, 135x3x3
Incline Press: warmups. 100x1, 110x1, 120x1, 95x4x3

Notes
Quick early morning session. Squat wasn't great. but did it.

Training - Wednesday 4th August 2010

Warmups
Xtrainer: 8minutes (100kcal)

Weights
Front squat: warmups, 120x1, 130x1, 140x1, 110x3x4
1board (paused): warmups, 160x1, 170x1, 180x1, 142.5x4x3

Cardio
Xtrainer: 20mins(325kcal/#8-10)

Notes
Rushed, and too many retard around using the equipment I needed. Some tard doing some bizzare shrug/calfraise/wiggle in the power rack I normally bench in.

Training - Monday 2nd August 2010

Weights
1board: warmups, 170x1, 180x1, 185x1, 190x1, 150x4x3
Front squats: warmups, 110x1, 120x1, 130x1, 140x1, 110x3x3

Cardio
Xtrainer: 25minutes (420kcal/#8-10)

Notes
Didn't feel great but wen't OK

Training - Friday 30th July 2010

Weights

Incline bench(paused): warmups, 90x1, 100x1, 110x1, 117.5x1, 92.5x4x3

Front squats: warmups, 90x1, 100x1, 110x1, 120x1, 130x1, 102.5x3x2

SLDL: warmups, 130x1, 150x1, 170x1, 180x1, 145x2x2

Notes

Training around 4.30 due to work getting in the way. Pretty nice day. Hardest part was my shoulders hurting where the bar rested on front squats.

Training - Thursday 29th July 2010

Warmups
Cycle: 13minutes (100kcal)

Weights
Squat: warmups, 160x1, 170x1, 180x1, 145x3x3
1board (paused): warmups, 160x1, 170x1, 180x1, 145x3x3

Cardio
Xtrainer: 25minutes (#8-9/400kcal)

Notes
Squats went well, but 1board wasn't the best. I think I mucked up my percentage calc on Tuesday, but eh, did the reps so that is all that matters. I will alter the setup next week, do squat+inclines and 1board+front squats, as doing both of the bigger movements on one day takes too long. I could move a little quicker through the weights as well, but that will come with practice.

Training - Wednesday 28th July 2010

Warmups
Xtrainer: ~7mins (100kcal)

Weights
Front squats: warmups, 90x1, 100x1, 110x1, 120x1, 95x3x3
Incline Press (paused) warmups, 90x1, 100x1, 110x1, 115x1, 90x4x3
Pulldowns: warmups, 75x5x3

Cardio
Xtrainer: 12minutes (#8/205kcal)

Notes
Back felt a little funky, with not a whole lot of sleep happening, but muscles were fine. Comfortable day. I tried the front squats with straps to hold onto the bar. Worked up until the top set, where the stupid, buggered, bar decided to roll down my shoulders, so I held it up on my biceps to the top. Used another stupid bar for inclines, which had a nice buffalo bar bend to it.

Training - Tuesday 27th July 2010

Warmups
Cycle: 14minutes (#8/100kcal)

Weights
Squats: Warmups, 150x1, 160x1, 170x1, 140x3x3
1board (paused): warmups, 160x1, 170x1, 180x1, 187.5x1, 150x4, 150x3x2

Cardio
Xtrainer: 12minutes(#7-8/200kcal)

Notes
Starting onto a slightly different program. My back felt a little funky, but went through it OK. 1board definately felt better than squats, but still OK.

Training - Friday 23rd July 2010

Warmups
Cycle: 15mins/100kcal

Weights
SLDL: warmups, 160x5, 170x5 @7
Leg Press: warmups, 270x8, 290x8 @8

Cardio
Xtrainer: 12minutes/200kcals

Notes
Did not feel up for much, as I hurt, especially in hte lower back, but everything went well. SLDL were relatively easy. Another set would have been OK but I was running out of time to get what I wanted done.

Training - Wednesday 21st July 2010

Warmups
Cycle: ~13minutes (100kcal, #8-10)

Weights
1board (paused): warmups, 170x3, 172.5x3, 175x3 @9
Pendlay Row: warmups, 112.5x3, 120x3, 127.5x3 @9

Cardio
Xtrainer: 12mins 15sec (200kcal, #4)

Notes
Didn't feel the best, but was ok in the end. Weights felt heavy. Back is also feeling a little worse for wear.

Training - Tuesday 20th July 2010

Warmup
Xtrainer: 12.5minutes (200kcal)

Weights
Squats: warmups, 150x5, 160x5 @9.5
Oly GMs: warmups, 140x8, 145x8 @8

Endurance
Xtrainer: 20minutes 140-150bpm

Notes
bleh, majorly bleh.

Training - Monday 19th July 2010

Endurance

Cycle: 60minutes (warmups, 45mins @130-140bpm, cooldown)

Notes

Sore ass

Training - Friday 16th July 2010

Warmups
Xtrainer: 10mintes hard

Weights
Tbar row: wamrups, 55x5, 57.5x5 @10
Incline flyes: wamrups, 36x8, 40x8 @9

Notes
Obviously got to the gym later than I thought, so had to rush out before my cycle. Will try to get something done tonight/tomorrow. Weights were hard, but I am tired and hungry.

Training - Thursday 15th July 2010

Warmups
Xtrainer: 3minutes

Weights
Box squats: warmups, 170x3, 180x3, 190x3 @9
Sumo Deadlifts: warmups, 160x3, 172.5x3, 180x3 @9

Notes
Lack of sleep messing with my lower back. Survived the session

Training - Wednesday 14th July 2010

Warmup
Xtrainer: 8 minutes hard

Weights
Incline press: warmups, 100x5, 105x5 @9
Pulldowns: warmups, 82x8, 89x8 @10

Endurance
Cycle: 30minutes (warmup, 25 @ 140+bpm, warmdown)

Notes
Another late start to the week after forgot my shorts yesterday. Weights were harder than they should have been, but still going OK.

Training - Saturday 10th July 2010

Warmup

Xtrainer: 8minutes moderate

Weights

SLDL: warmups, 145x5, 160x5 @8

Leg Press: Lots and lots of warmups, 240x8, 270x8 @7

Notes

Still got some cycling to do. Weights improved a lot this week, but just getting back towards where it should be. I did a lot of warmups, rather fast, for leg press. Entertaining.

Training - Thursday 8th July 2010

Warmup
Xtrainer: 8minutes (#4/5 @10+kmh)

Weights
1Board (paused) warmups, 140x3, 165x3, 170x3 @9
Pendlay Row: warmups, 95x3, 105x3, 112.5x3 @8

Notes
Quick session, went OK. 1Board felt comfortable, but have lost the lockout strength. Rows getting better, even though the back is still toasted from GMs/squats yesterday.

Training - Wednesday 7th July 2010

Warmups

Xtrainer: 10minutes (#4, >70rpm)

Weights

Squat: warmups, 140x5, 150x5 @8

Oly Style GM: warmups, 120x8, 140x8 @8

Cardio

Cycle: 30mins (warmup, 25 @140-170, warmdown)

Notes

Squats were nice, but hurt. GM's were not too bad. Work was busy for the last couple of days, so this is my first session for the week. Still planning on hitting it 3 times tho.

Training - Friday 2nd July 2010

Forgot to do this and sorta forgot exactly what i did

Warmup

Xtrainer for a bit

Weights

Tbar: warmups, 55x5 @9

Incline Flyes: up to 36x8 @8

Cardio

Cycle: 35minutes (warmup, 25mins @140bpm, warmdown)

Notes

Yeah

Training - Thursday 1st July 2010

Warmups

Treadmill: 5minutes moderate

Weights

Box squats: warmups, 140x3, 160x3, 170x3 @7

Sumo Deadlifts: warmups, 140x3, 150x3, 160x3 @9

Warmdown

Xtrainer: 10minutes whatever

Notes

No gear used. Weights were OK, but the body is not used to doing deads.

Training - Tuesday 29th June 2010

Warmups

10minutes of xtrainer

Weights

Incline bench: warmups, 90x5, 100x5 @8

Pulldown: warmups, 60x8, 84x8 @9

Endurance

Cycle: 35minutes (warmups, 25mins @140-150bpm, warmdown)

Note

Forgot to log this. I think its right.

Training - Friday 25th June 2010

Warmups

Xtrainer: 6minutes something

Weights

SLDL: warmups, 130x5, 145x5 @8

Leg Press: warmups, 220x8, 240x8 @6

Cardio

Cycle: 32minutes (warmup, 25minutes @140-150bpm, warmdown)

Notes

Back felt tired from Wednesdays rows, but went ok. Gonna ache something fierce tomorrow.

Wednesday - 23rd June 2010

Warmups

Xtrainer: 10minutes moderate

Weights

Medium grip bench: warmups, 110x3, 120x3, 130x3 @8

Pendlay rows: warmups, 80x3, 90x3, 95x3 @8

Cardio

Cycle: 20minutes moderate

Notes

First day back in some time, again. Felt ok but will hurt tomorrow.

Training - Wednesday 2nd June 2010

Warmup
Xtrainer: 5minutes hard

Weights
Front/back squat: 60x5x5
OLstyle GM's: warmups, 100x8x2

Endurance
Cycle: 35minutes (5 warm, 25x#4~140bpm, 5 cool)

Notes
First day back in a looong time. Nothing felt good. Squats were just to get some stretching happening so I can squat again. Cycle went OK, need something interesting to watch on my iPod to keep myself entertained. Stretched before and after, nothing major. I will be sore tomorrow.

Training - Friday 23rd April 2010

Warmups

Xtrainer: 10minutes moderate (#4/75rpm)

Stuff

Pulldowns: wamrups, 96x5, 68x8, 48x15

Squats: warmups, 120x5, 100x8, 80x15

Incline Bench: warmups, 100x5, 80x8, 60x15

Leg curl: warmups, 60x5, 48x8, 30x15

Yeah

Rower: 20minutes (#1/2.28/500m)

Notes

Missed some sessions here and there, but this was the first time in the gym this week. Gonna be sore, but got some work in.

Training - Monday 12th April 2010

Stuff

1board + double purples(paused): warmups, 120(264)x3x6

Incline Flyes: 24x12x4

Pulldowns: 3sets of 5 to 96kg

Xtrainer: 25minutes (warmup, 120sec @8-10 x2, warmdown)

Notes

Not a bad wee session. The shoulder is still retarded, but went ok.

Training - Wednesday 7th April 2010

Stuff
2board: warmups, 177.5x4x5
Flyes: 20x12x4
Xtrainer: 19minutes (warmups, 40sec @10 x6, warmdown)
Rower: 10minutes (~2.18/500)

Notes
Don't feel like doing much, but did it anway. Forgot my wraps, so the board presses hurt more than they should have. Easy, but hurt. Need better sleep, the stupid daylight savings changes is messing with my head.

Training - Friday 1st April 2010

Fool

Stuff

2board: warmups, 190(418)x3x3, 200(440)x3, 190x3

Cycle: 45minutes (#8-9/100rpm)

Notes

eh

What Makes You Tick? - Michael Berland and Douglas Schoen

Another week, another book down. An interesting little book. Basically a huge pile of interviews with 'successful' people from all walks of life. Covering where they grew up, schooling, their employment history and where they are planning to go.

Training - Wednesday 21st March 2010

Stuff
Floor Press: wamrups, 140(308)x4x3, 145(319)x4, 155(341)x4
Xtrainer: 20minutes (#4/70rpm)

Notes
Quick little session, shoulder hurt in the warmups/first set of floor press but fine after that. More warmups needed obviously. 155 was hard, but not a max.

Training - Monday 29th March 2010

Stuff
2board (paused): warmups, 190(418)x3x6
Cycle: 15minutes (warmup, 10x20:40 @10-12, warmdown)
Stretch

Notes
Bleh. Board work was OK, but the HIIT on the cycle killed me. Shoulder was feeling a bit wonky, but went through without too much issue.

Globality: Competing with Everyone from Everywhere for Everything - Hal Sirkin, Jim Hemerling and Arindam Bhattacharya

Final of the three books I have gone through. Different from what I normally read. Basically covers the increasing influence of developing markets on competition for large developed market incumbents. Increased competition everywhere for sales, b2b demands, employees, resources - everything, everywhere. Covers a variety of Indian IT outsourcing companies, Chinese Infant product manufacturers, Chinese cellphone companies, Nokia's expansion into China, Brazilian plane manufacturers Embraer, Brazil cosmetics companies and the likes.

Just been to the library so I have four other books to go over now.

Presentations: Proven Techniques for Creating Presentations That Get Results - Gary McClain

Another one of the three I have read. This is a pretty bog standard book on presenting, not the greatest I have seen, but I have a few others to read now.

iCon Steve Jobs: The Greatest Second Act in the History of Business - Jeffrey Young and William Simon

Been busily reading a few books over the last few weeks, including while travelling. This one is about Steve Jobs, Apple co-founder and all around weirdo. Interesting enough, even if it has a few inaccuracies...

Training - Friday 26th March 2010

Stuff

Board fun (paused): warmups, 1board - 1703(374)x3, 2board - 185(407)x3, 3boad - 200(440)x3, 205(451)x3, 2board - 190(418)x3, 1board - 180(396)x3

Treadmill: 25minutes whatever

Notes

Tired, hand, forearm and shoulder sore ish, but survived.

Training - Thursday 25th March 2010

Moar Bench
2board: warmups, 112.5x5, 135x5, 157.5x4, 170x3x2, 180x2x2, 190x2, 192.5x2, 180x2x2, 170x3x3, 157.5x4, 145x6, 135x8, 122.5x10, 112.5x12
Xtrainer: 20minutes hard(#6/70-80rpm)

Notes
Away yesterday, so did my pyramid session today. Felt reasonable. Right shoulder was a little funky on the early sets, but was fine by the end of it.
Xtrainer felt harder than it should have.

Training - Tuesday 23rd March 2010

Stuff
2board (paused): warmups, 180(396)x3x5
Xtrainer: 30minutes (#4/70rpm)

Notes
First session back after far too long off. Had my Flu Jab today, so I didn't go overly hard. 2board felt good and strong. No pain in shoulder today.

Training - Monday 1st March 2010

Bench
Closegrip (first paused): warmups, 170x2 stupid shoulder
Med Grip 3board(paused): warmups, 180x5, 190x4
Comp grip 1board+punderbench(paused): warmups, 100x3x3, 140x3, 160x3
Db Incline Flyes: 20x12x4

Notes
Godawfulday. Should have eaten before going but didn't. No matter the amount of coffee/V in my system, it wasn't gonna work without food. Shoulder is still being a pig. Worse on closegrip than wider comp grip, so I will stick with that once I am back from work trips.

Training - Friday 26th February 2010

Stuff
Xtrainer: 20minutes hard
15minute Circuit - Hip snatch 22x10, Press behind head 22x10, Good Morning 22x10: 10 rounds
Cycle: 20minutes hard

Note
Bleh

Training - Thursday 25th February 2010

Stuff
Cycle: 20minutes moderate
15minute Circuit - Db Shoulder press 2/20x10, db row 2/20x10, db squat 20x10: 11 rounds
Treadmill: 20minutes hard

Notes
Weee - slack this week due to stuff getting in the way. Like the desire to sleep. Gym was packed again, stupid students back. Circuit was hard as hell, way harder than it should have been, but then i discovered i should have been using lighter weights. Oops

Training - Monday 22nd February 2010

Bench work
Closegrip (first paused): warmups, 160x5
2board Comp Grip (paused): 160x5, 170x5, 180x5, 185x5, 170x5
Reverse Purple Band Medium Grip(paused): 140x3x3, 160x3
Machine Flyes: 68x10, 89x10, 103x8
Stretching + single med ball pushup

Notes
Trained at lunchtime, and noticed the students are finally back in force. Lots of eye candy but far too many people. Fairly good pace but it was hot and muggy.

Training - Thursday 18th February 2010

Stuff
XTrainer: 20minutes (#5/70rpm)
Pec Dec Flyes: warmups, 96/47
Pulldown Rows: warmups, 82/40
Side lat machine: warmups, 60/30
Rear Delt Machine: warmups, 60/30
Pushdowns: warmups, 48/27
Cycle: 20minutes (#8-11/90rpm)

Notes
Really muggy day, so sweated like a pig. Nothing exciting.

Training - Monday 15th February 2010

Main
Close grip bench: warmups, 150x5
Medium Grip 2board: warmups, 180x1, 205x1
Med Grip 3board: 205x1 missed the second..stupid shoulder
Comp grip 1board+dp: 70x3x3, 90x1, 110x1, 130x1, 140x1
Stretching


Other
Rower HIIT: warmups, 8x20:40 <1.50/500>

Treadmill: 10minutes light

Notes

Shoulder still feels funky at lockout, but only seemed to mess up by 3board. Taking it out of the rack was difficult. Comp grip was much stronger, but still well down on my strongest.

Good Calories, Bad Calories - Gary Taubes

I was meant to be reading innovation books, but they are terminally boring. I may get through them at some point if I decide to take up various hallucinogens.

The latest book I have worked my way through was Good Calories, Bad Calories by Gary Taubes.

An interesting read, and if I get around to it, I might put forward some comments, but beating my head against the wall may be more suitable.

Training - Thursday 11th February 2010

Warmups
Windmill machine: 5minutes

Stuff
Cable Rows: warmups, 84/42
Db Incline Press: warmups, 44/22
Machine Row: warmups, 75/40
Pec Deck Flyes: warmups, 82/43
Side Lat Machine: warmups, 60/30
Cable Pushdown: wamrups, 60/30

Other
Cycle: 22mintes moderate

Notes
Sore to start with, but after a bit of warmup everything went ok. But did you hear?




About the Bird?





Well everyone knows, the Bird is the word

Training - Tuesday 9th February 2010

Warmups
Treadmill: 10mins moderate

Stuff
Pulldowns: warmups, 75/38
Seated Leg Curl: warmups, 75/38
Leg Ext: warmups, 75/38
Machine Row: warmups, 75/40
Lying Leg Curl: warmup, 48/24
Cable Curl: warmups, 48/24
Leg Ext: 75/38

Other
Treadmill: 10mins moderate

Notes
Bleh, gonna be sore.

Training - Monday 8th February 2010

Main
Closegrip: warmups, 140x5
Med Grip 2board: warmups, 200x1
Med Grip 4board: 200x1, 215x1

Other stuff
15minute Circuit - Db Shoulder press 2/16x10, db row 2/16x10, 15, db squat 16x10: 12-13 rounds

Notes
Warmer inside than outside, stupid weather. Shoulder acted up all weekend, but felt better today. Nicer on the singles than the higher reps. Circuit nearly killed me and I think I did 13 rounds but brain fade.

Training - Friday 5th February 2010

Main
Overhead press: warmups, 75x3x5
Chins: warmup, 120x3x5
Med Grip 3board: warmups, 180x3x3

Other
Lflyes n stuff: lots
Leg Curls: warmups, 42x14, 24x20
Pushdown machine: 67x14, 34x18
Curl machine: 55x16, 27,5x28

Note
Hot day, but everything went OK. Stupid shoulder still stupid.

Performed all movements in perfect syncronicity with Through the Fire and Flames.

Training - Tuesday 2nd February 2010

Main
Chins: warmups, 120x3x5
Overhead Press: warmups, 47.5x6, 55x5, 65x4x2, 70x3x2, 75x2x2, 70x3x2, 65x4, 60x6, 55x8, 47.5x10
Pec Dec Flyes: 68x12x4
Leg Curls: warmups, 30x24

Other
Xtrainer: 13minutes total (with 10 20:40 intervals #8/90rpm)

Notes
Warm day once again, and it was early! Chins were easy enough but the overheads were tiring in the end. Full Sheiko pyramid.

Training - Monday 1st February 2010

Warmups
Treadmill: 10minutes light

Main
Pulldown Rows: warmups, 98.5x2x6
Overhead Press: warmups, 75x3x6
Db Inc Flyes: 20x20x2
Leg Extensions: 45x26

Other
Cycle: 20minutes (#4/light)

Notes
Not a bad day, but still took too long for some reason.

Training - Friday 29th January 2010

Bench
2board: warmups, 60x5, 100x4, 135x4, 150x4, 165x3, 175x3, 185x2x2, 200x1, 185x2x2, 175x3, 150x4, 130x6, drop board, 60x20x2

Other stuff
Row pulldowns: warmups, 89x3x4, 38x24
Side lat machine: 25x30
Pushdown Machine: 38x28
Curl machine: 32.5x30
Xtrainer: 20minutes (#4/60rpm)

Notes
Sore for this workout, and the stupid shoulder (right) was playing up again, but went through the motions.

Training - Wednesday 27th January 2010

Warmups
Xtrainer: 5minutes moderate/hard

Stuff
Leg Curl: warmup, 30x29
Overhead press: barx5x2, 40x5, 65x4x4
Chins: 0x3, +5x3x3

Conditioning
15minute Circuit - Db Shoulder press 2/16x10, db row 2/16x10, 15, db squat 16x10: 13 rounds

Notes
Another warm day. Finished rather sweaty. Overall OK. No shoulder pain on overheads.

Training - Tuesday 26th January 2010

Floor Press: warmups, 100(220)x5, 125(275)x4x2, 150(330)x3x3

Pulldowns: up to 96x5

Leg Extensions: warmups, 45x23

Closegrip: sore shoulder

Shoulder Press: 60(135)x5x3

Xtrainer: 20minutes (#5/60rpm)

L Flyes: 12x20x4

Notes

Stupid shoulder was sore, so it wasnt the best day.

Training - Thursday 21st January 2010

Main Stuff

Floor Press (paused): warmups, 130x5x2, 140x5

Pulldowns: up to 78x5x2

Pulldown Rows Rev Grip: 48x12x3

Xtrainer: 20minutes moderate

Notes

First day back since last year. Felt fine. Been on holiday, and then work has gotten in the way over the last couple of days. Will be back into it as much as I can by next week. Weight was comfortable enough.