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.