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