Treadmill: 10mins
Deadlift: warmups, 182.5x5, 187.5x5, 100x8
Db incline: warmups, 30x12, 38x10, 38x8, 38x5
Pec deck fly: 5-6sets to 89x8
Side raises: 8x12, 10x12, 12x12, 14x12, 16x10
Overhead db extension: 24x12, 30x12, 38x8x3
Notes
Sweaty. Deadlifts were better than last week, but I think using the straps is upsetting my normal groove on the first rep, as the last four are better placed. Chest work was limited by triceps dropping out early, so the pec deck did its job.
Sunday, February 28, 2016
Saturday, February 27, 2016
Saturday 27th February 2016
Treadmill: around 10mins
Bench: warmups, 115x5, 122.5x5, close grip: 60x30, 60x10paused
Leg press: warmups, 200x10, 240x10, 280x10
Leg extensions: up to 71x10, then drop set
Stretch stretch
Notes
Students back so the gym has gone mental. Surely they should be hungover rather than sodding around benching 30kg in my rack.
Bench: warmups, 115x5, 122.5x5, close grip: 60x30, 60x10paused
Leg press: warmups, 200x10, 240x10, 280x10
Leg extensions: up to 71x10, then drop set
Stretch stretch
Notes
Students back so the gym has gone mental. Surely they should be hungover rather than sodding around benching 30kg in my rack.
Wednesday, February 24, 2016
Wednesday 24th February 2016
Treadmill: 8mins
Squats: warmups, 165x5, 170x5, 100x8
Pulldowns: multi sets up to 89x10 plus a drop set
Rows: multi sets up to 89x8
Db shrugs: 40x20, 48x12x3
Cable curl: multi sets of 12-15
Rear delt machine: a few sets up to 69x10
Notes
Didnt feel great. Recovery from the deadlift the other day was slow, and my ol' back was tight thanks to not sleeping well. But, otherwise went ok really. First couple on the 170 were perfect, then concentration faded a little and I wasn't sitting back enough, which meant i pitched forward slightly and had to good morning the last section of the squat.
Tuesday 23rd February 2016
Rower: warmups, 1.5 on (#13) 1 off x10
Notes
Not too hot, but this was still hard work. Listening to The PowerCast talk about poop.
Notes
Not too hot, but this was still hard work. Listening to The PowerCast talk about poop.
Sunday, February 21, 2016
Sunday 21st February 2016
X-trainer: 10mins hard
Rows: warmups, 105x5, 110x5
Glut ham raise: negatives x5x2, negative x3
Leg curl: multiple sets up to 54x10 plus two drop sets
Seated leg curl: light for sets of 30-40
Plate holds: three or four sets at 20kg
Db lifts: fat end of 12kg for about 12 total reps, plus a few at 14kg
Notes
Sore from yesterday, but went ok. Suffering for it now.
Rows: warmups, 105x5, 110x5
Glut ham raise: negatives x5x2, negative x3
Leg curl: multiple sets up to 54x10 plus two drop sets
Seated leg curl: light for sets of 30-40
Plate holds: three or four sets at 20kg
Db lifts: fat end of 12kg for about 12 total reps, plus a few at 14kg
Notes
Sore from yesterday, but went ok. Suffering for it now.
Saturday, February 20, 2016
Saturday 20th February 2016
X-trainer: 5mins moderate
Deadlifts: warmups, 170x5, 180x5, 100x8
Machine flyes: warmups, lots of sets up to 89x8, plus two dropsets
Bench machine: few sets
Side raises: 8x10, 12x10x5
Overhead db extension: single arm 8x10, 14x10, 16x8, dble: 16x12, 24x12, 28x8x2
Treadmill: 10mins and stretch
Notes
Wee... pushing a bit harder to 180 on deadlift. Not as tidy as I would like, but will get better.
Otherwise ok.
Deadlifts: warmups, 170x5, 180x5, 100x8
Machine flyes: warmups, lots of sets up to 89x8, plus two dropsets
Bench machine: few sets
Side raises: 8x10, 12x10x5
Overhead db extension: single arm 8x10, 14x10, 16x8, dble: 16x12, 24x12, 28x8x2
Treadmill: 10mins and stretch
Notes
Wee... pushing a bit harder to 180 on deadlift. Not as tidy as I would like, but will get better.
Otherwise ok.
Friday, February 19, 2016
Thursday, February 18, 2016
Wednesday, February 17, 2016
Wednesday 17th February 2016
Treadmill: 10mins moderate
Bench: warmups, 107.5x5, 112.5x5, 60x30
Leg extensions: warmups, 6sets of 10, plus drop set at end.
Leg press: up to 200x10x3
Calf raise (after leg press sets): 200x20x3
Chest machine fly: couple of light sets
Notes
The morning was warm and humid, plus was tired from a couple of days of mixed sleep. Still, it was the first bench session since I got back that felt like I was in the proper groove. To the point of pausing my final rep on bench for each set. Quads were pumped from set one, and the whole thing hurt.
Bench: warmups, 107.5x5, 112.5x5, 60x30
Leg extensions: warmups, 6sets of 10, plus drop set at end.
Leg press: up to 200x10x3
Calf raise (after leg press sets): 200x20x3
Chest machine fly: couple of light sets
Notes
The morning was warm and humid, plus was tired from a couple of days of mixed sleep. Still, it was the first bench session since I got back that felt like I was in the proper groove. To the point of pausing my final rep on bench for each set. Quads were pumped from set one, and the whole thing hurt.
Tuesday February 16th 2016
Rower: 5mins warmup, 20mins (1min on #13, 1min off #1)
Notes
Wasn't too bad, might have to alter the length of the interval to hit the body a bit differently.
Notes
Wasn't too bad, might have to alter the length of the interval to hit the body a bit differently.
Sunday February 14th 2016
X-trainer: 8mins
Squats: warmups, 155x5, 160x5, 100x10
Cable row: few sets up to 10 to failure, plus a few drop sets
St arm pulldown: 32x12x3
Db shrugs: 36x12, 42x12x3
Rear delt machine: few sets to 54x10, two drop sets
Db curls: 12x15x4
Notes
Squats were ok, first set a bit rough but the second was good. Going nicely, especially without a belt. Being fat helps with squats. Hot as hell so was sweating up a storm almost instantly.
Squats: warmups, 155x5, 160x5, 100x10
Cable row: few sets up to 10 to failure, plus a few drop sets
St arm pulldown: 32x12x3
Db shrugs: 36x12, 42x12x3
Rear delt machine: few sets to 54x10, two drop sets
Db curls: 12x15x4
Notes
Squats were ok, first set a bit rough but the second was good. Going nicely, especially without a belt. Being fat helps with squats. Hot as hell so was sweating up a storm almost instantly.
Saturday February 13th 2016
X-trainer: 10 minutes hard
Bb Rows warmups, 95x5, 100x5
Gluteham raise: some comical attempts...
Leg curls: a number of sets up to heavy 10 to failure plus drop sets
Pullthroughs: up to the stackx15
Notes
Good rows, but hot weather even in the morning. Rows were estimated with a lighter bar, but close enough. GHR is hard with my build (long torso) so I just struggle to get into position, and doing reps.
Bb Rows warmups, 95x5, 100x5
Gluteham raise: some comical attempts...
Leg curls: a number of sets up to heavy 10 to failure plus drop sets
Pullthroughs: up to the stackx15
Notes
Good rows, but hot weather even in the morning. Rows were estimated with a lighter bar, but close enough. GHR is hard with my build (long torso) so I just struggle to get into position, and doing reps.
Wednesday February 10th 2016
Xtrainer: 10mins moderate
Deadlift: warmups, 150x5, 160x5, 60x10
Incline Db press:
Deadlift: warmups, 150x5, 160x5, 60x10
Incline Db press:
Monday, February 15, 2016
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