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.