Thursday 31st March 2016

Treadmill: 8mins
Pulldown: 19x10, 33x10, 47x10, 61x10, 75x10, 89x10, 103x10, 110x8
Rows: 60x8x2, 90x8, 110x8
Incline HS bench: 0x10, 40x10, 80x10, 120x10, 130x6
St arm pulldown: somethingx10x3
Shrugs: 40x10, 50x12x3
Rear delt: four sets to 75x10
Side raise machine: four sets of something x10
Superset
Cable curl: 4sets x10
Rope pushdown: 4sets x10

Notes
Well...  if I could remember what I had done I think I would be awake.

Monday 28th March 2016

Treadmill: 10mins
Squat: warmups, 140x1, 170x1, 190x1, 140x1, 100x3
Lying leg Curls: up to 66x7+3f
Goodmornings: 60x8, 90x8, 110x8
Leg extensions: 19x10, 33x10, 47x10, 60?x10. 75x10, 89x10
Seated leg curl: 19x10, 40x10, 54x10 +2.5x10 +2.5x10 -2.5x10 -2.5x10

Notes
New shoes felt ok on squat, will take a bit of getting used to anyway.

Saturday 26th March 2016

Xtrainer: 4mins hard
Incline Db Press: warmups, 36x10, 42x10x2
Bench press: 60x8, 80x8, 90x8, 100x8
Db row: 36x10, 42x10, 50x10
Cable fly: a number of sets of something
HS shoulder press: 20x10, 32x10, 40x8
Side lats/rear lats: a 3-4 sets of each around 11.5x10 or so
Superset
Db curl: 16x8, 20x8x2
Db overhead: 32x8x3

Notes
bleh

Thursday 22nd March 2016

Rower: 5mins moderate
Leg extensions: 19x10, 33x10, 47x10, 61x10, 75x10, 89x10, 103x10
Squats: 60x8, 100x8x2, 110x8
Lying leg curl:  something up to 60x10f
Leg extension, few sets of high reps then 54x10 +2.5x10 +2.5x10 -2.5x10 -2.5x10 ow
Treadmill: 10mins light

Notes
Ow

Tuesday 22nd March 2016

Treadmill: 5mins
Pulldowns: 19x10, 33x10, 45x10, 61x10, 74x10, 89x10, 104x10, 110x8
St arm pulldown: 39x10x3
HammerStrength Bench: warmups, 100x10, 115x10, 120x8
HS Row: warmups, 54x10+plate x10+plate x10 - plate x10 - plate x10
Superset
Upright row: around 28x12x3
Side raises: around 11x12x3
Superset
Shrugs: all stackx15-20x3
Facepulls: up to 28x12x3
Db curls: 10x8, 16x8, 20x8
HS tricep: up to 61x8? i dunno was tired

Notes
Weeeeee I hate exercise

Sunday 20th March 2016

Xtrainer: 20mins hard
Lying leg curl: 5 sets till heavy x10 dunno load
St leg deadlift: 60x8, 100x8, 120x8x2
Leg press: 120x30, 160x30, 180x30, 200x30 weee
Seated leg curl : 20x30, 40x50, 54x10, +2.5x10, +2.5x10, -2.5x10, -2.5x10

Notes
Weeeeeee

burp

Saturday 19th March 2016

Treadmill: 6mins slack
Incline Db Press: warmups 36x10x3
Pulldown: warmup with lots of reps, up to 43.5x10, then 23.5x25f
Pec dec Flyes: 19x10, 33x10, 47x10, 61x10, 75x10, 89x10, 103x10f
Superset
Upright row cable: few sets to 28.5x10
Facepulls: few sets to 28.5x10
Superset
Cable curl: similar to last week
Overhead rope extension: Something like last week, probably lighter

Notes
Warmish and tired.

Thursday 17th March 2016

Treadmill: 10mins moderate

Leg extensions: 19x10, 33x10, 47x10, 61x10, 75x10, 89x10, 96x7+3f

Squats: 60x10x1, 80x10x3

Seated leg curl: 19x10, 33x10, 47x10, 61x10, 75x10, 89x8+2f

Leg extensions: 40x40, 33x20+10+5

Calf raises: a bunch of something

Grip work

Xtrainer: 10mins

Notes

Legs are sore now, but squats were light to work on form modification, pretty easy even after failing to walk thanks to leg ext...

Sunday 13th March 2016

Treadmill: 10mins
Pulldowns: 19x12, 33x10, 47x10, 61x10, 75x10, 89x10, 95x8+2
Pec deck machine: 33x10, 47x10, 61x10, 75x10, 96x8+2, 98.5x5 yeah na
Cable Rows: 28.5x10, 38.5x10, 48.5x10, 53.5x8
Shrugs: 40x20, 50x12x2
Superset:
Side raises: 12x10, 14x10x2
Rear Raises: 12x10x3
Superset:
Cable curl: 11.25x12, 13.75x10, 16.25x10, 17.5x10
Overhead rope extension: Same # sets up to 38.75x10

Notes
Well..  switching over to more machine/cable/bbr'ish stuff...  took too long as I am not conditioned to this :)  oh well.  Might have to figure out some super set stuff for the chest/second back movement just to move along quicker.

Saturday 12th March 2016

Xtrainer: 20mins moderate
Rows: warmup, 115x5, 120x5, 60x12
Bunch of sumo pulls for technique ~100kg
Stiff leg deadlifts: 100x8x2
Seated leg curl: warmups, 82x10(3f), 74x10(2f), 62x10+2drops
Leg press: warmups, 280x10, 240x10, 200x10, 160x10

Notes
Rows felt ok, except everything being toast from deadlifts.  Slightly different day as I transition from one block to the next.

Thursday 10th March 2016

Treadmill: 8minutes
Deadlifts: warmups, 200x5, 100x8
Incline chest machine: multiple up to 105x10
Db Flyes: 20x12, 26x10, 30x10
Fly machine: up to 64x15
Shoulder press machine: something for sets of 10
Side lateral machine: up to something for sets of 10
Pushdowns: up to 89x8 something plus a couple of drops

Notes
One set of deadlift, as the recovery from two sets has been problematic - just not used to the loading so everything hurts.  Happy with 440lbs tho...  

Sunday 6th March 2016

Xtrainer: 10mins light
Bench: warmups, 125x5, 130x4.5 :(, 60x20, 60x10
Leg Extension: warmups, sets up to 89x10 plus drop down sets
Some messing around with triceps

Notes
Absolutely toasted.  Week of bad sleep, diet has been off, and body is just not recovering the way I would like - getting old I guess - but the bench went ok but tired back and being nervous under the weight meant I rushed it and got out of position.  Should have gone 127.5 but attracted by bigger numbers.  Rack is also a little bit off, as its hard to lift up from and when failing its an inch too low for my fat body so I had to roll the bar down my belly until I could get up.

Wednesday 3rd March 2016

Rower: 45sec interval #16 x8

Notes
Out of order because of incompetence

Saturday 5th March 2016

Xtrainer: 2mins hard
Squat: lots of warmups, 175x5, 180x5, 100x8
Pulldowns: pathetic x12
St arm pulldown: something x12x3
Shrugs: 40x20, 50x12x2, 50x16
Rear delt machine: multiple up to 64x10
Bicep cable curl: multiple up to 13.75x8 or something

Notes
Bad week of sleep and recovery meant I was off today.  Hit the 180 that I was thinking of, but it near killed me.  Rest of session was fatigued majorly.  Got a bit better through the shrugs onwards.

Eat, sleep, repeat.

Friday 4th February 2016

Rower: 2.5km in 16.30 #8

Wednesday 2nd March 2016

Treadmill: 10mins light
Bb Row: warmups, 112.5x5, 115x5, 60x8
Glut Ham Raise: couple of sets
Leg curl seated: warmups, multi sets up to 77x10+40x20
Pullthrough: 3 sets to max x12
Grip stuff: handle hold, plate hold and some Db holds

Notes
Sore today, not the best sleep for the last few days so the normal niggles are popping up.  I am just too short to use the glut ham without it destroying the front of my quad on the board backing the main pad.  Might rig up a 1/2 foam roll onto it to see if that helps.  Grip work shows my left side is weak.

Tuesday 1st March 2016

Rower: warmup, 10x 1.5on 1off (#13)

Notes
Sore from deadlift, and this half killed me.  Sleep will be nice.