Xtrainer: 200kcal ~15mins or so, I dunno, who cares
Pulldowns
Leg curls
Leg extensions
Bunch'o'RC stuff
Back extensions
Notes
Bleh
Friday, April 29, 2016
Thursday, April 28, 2016
Thursday 28th April 2016
Treadmill: 100kcal - 20odd minutes
Leg curls
Pulldowns
Leg Extension
Pushdowns
Side raises
Bicep curls
RC stuff
Xtrainer: 300kcal ~25odd minutes
Notes
Another day, another dollar.
Leg curls
Pulldowns
Leg Extension
Pushdowns
Side raises
Bicep curls
RC stuff
Xtrainer: 300kcal ~25odd minutes
Notes
Another day, another dollar.
Tuesday, April 26, 2016
Tuesday 26th April 2016
Treadmill; 5mins
Pulldown
Leg curl
Leg extension
Side raises
Pushdown
Curl
RC work
Notes
Another suck day of depletion. Times as per other days.
Pulldown
Leg curl
Leg extension
Side raises
Pushdown
Curl
RC work
Notes
Another suck day of depletion. Times as per other days.
Sunday, April 24, 2016
Sunday 24th April 2016
Bench: bunch a warmups, 130x5, 140x5, 60x12x2
Box squats: 60x3x2, 100x3, 140x3, 170x3
Overhead press: 20x5x2, 40x5, 60x5, 70x5x2
Pulldowns: number of heavy 6 then dropset
Side raise machine: up to two heavy sets of 12
Db curl: 12x8, 16x8, 20x8, 22x6
Lying extensions: 16x8, 22x8
Stretch
Notes
Not great day. Left should being a pig and aching. Refeed was messy due to preparing for Mr 6's birthday party, and then today was his party. So belly of party food and lifting did not work. Needed way more carbs (1.8kg down on last Sunday). But then I have another mixed week this week, as I do my tension workout on Friday morning, travel to Christchurch for the day and come back Saturday afternoon. Then continue carbing up as I can until Sunday morning for my session. Oh well.
More stretching, rolling and stuff required for my shoulder.
Box squats: 60x3x2, 100x3, 140x3, 170x3
Overhead press: 20x5x2, 40x5, 60x5, 70x5x2
Pulldowns: number of heavy 6 then dropset
Side raise machine: up to two heavy sets of 12
Db curl: 12x8, 16x8, 20x8, 22x6
Lying extensions: 16x8, 22x8
Stretch
Notes
Not great day. Left should being a pig and aching. Refeed was messy due to preparing for Mr 6's birthday party, and then today was his party. So belly of party food and lifting did not work. Needed way more carbs (1.8kg down on last Sunday). But then I have another mixed week this week, as I do my tension workout on Friday morning, travel to Christchurch for the day and come back Saturday afternoon. Then continue carbing up as I can until Sunday morning for my session. Oh well.
More stretching, rolling and stuff required for my shoulder.
Saturday, April 23, 2016
Saturday 23rd April 2016
Xtrainer: 5mins
Leg curl
Leg extension
HS bench machine
Pulldowns
Side raises
Pushdown
Curls
Notes
Numbers not important. Ok day but feeling depleted.
Leg curl
Leg extension
HS bench machine
Pulldowns
Side raises
Pushdown
Curls
Notes
Numbers not important. Ok day but feeling depleted.
Thursday, April 21, 2016
Thursday 21st April 2016
Xtrainer: 5mins
Leg curls
HS bench
Leg extensions
Cable row
Upright row
Cable curls
Pushdowns
Xtrainer: 10ish mins 100kcal
Notes
4.5 mins for main, and 3mins for the remainder. Sucked. Also managed to thwack myself in the mouth with the metal handle for the pushdowns. Swollen lip stealthily hidden by furry face.
Leg curls
HS bench
Leg extensions
Cable row
Upright row
Cable curls
Pushdowns
Xtrainer: 10ish mins 100kcal
Notes
4.5 mins for main, and 3mins for the remainder. Sucked. Also managed to thwack myself in the mouth with the metal handle for the pushdowns. Swollen lip stealthily hidden by furry face.
Tuesday, April 19, 2016
Tuesday 19th April 2016
Xtrainer: 5mins
Leg extensions: 4.5min
Pulldown: 4.5mins
Pulldown: 4.5mins
Lying leg curl: 4.5min
Machine fly: 4.5min
Upright rows: 3min
Cable curls: 3min
Pushdowns: 3min
Upright rows: 3min
Cable curls: 3min
Pushdowns: 3min
Plus some sets of RC stuff
Notes
Blah blah blah
Sunday, April 17, 2016
Sunday 17th April 2016
Xtrainer: 3minutes boring
Squats: warmup, 100x3x2, 140x3, 170x3x2
Bench: warmup, 100x3x2, 135x3, 145x3, 150x3
Sumo deadlifts practice: 60x3x2, 100x3, 140x1x6, 170x1
Overhead press: 40x6, 60x6x2, 60x3, 70x3
Pulldowns: warmups, 103x6x4
Dips: 0x12x2
Kennelley press: 40x6, 60x6x2
Notes
Ok day. Squats sucked. Bench was good. New bars at the gym weigh a little light but I can adjust that now that I know how much. I need to go around and weigh all of the bars and plates and mark what they actually weigh.
Squats: warmup, 100x3x2, 140x3, 170x3x2
Bench: warmup, 100x3x2, 135x3, 145x3, 150x3
Sumo deadlifts practice: 60x3x2, 100x3, 140x1x6, 170x1
Overhead press: 40x6, 60x6x2, 60x3, 70x3
Pulldowns: warmups, 103x6x4
Dips: 0x12x2
Kennelley press: 40x6, 60x6x2
Notes
Ok day. Squats sucked. Bench was good. New bars at the gym weigh a little light but I can adjust that now that I know how much. I need to go around and weigh all of the bars and plates and mark what they actually weigh.
Saturday, April 16, 2016
Saturday 16th April 2016
Xtrainer: 10minutes
Leg press: warmups, 240x12x2
Seated leg curl: 75x12, 68x12
Leg extension: 61x12x2
Lying leg curl: 54x12x2
HS incline: warmups, 100x12x2
Pulldown: 38x12x2
Machine flyes: 61x12, 75x12
Machine row: 68x12x2
Db side raise: 14x10, 14x12
Db curl: 14x12
Overhead extension: 30x12x2
Notes
In and out. Food.
Leg press: warmups, 240x12x2
Seated leg curl: 75x12, 68x12
Leg extension: 61x12x2
Lying leg curl: 54x12x2
HS incline: warmups, 100x12x2
Pulldown: 38x12x2
Machine flyes: 61x12, 75x12
Machine row: 68x12x2
Db side raise: 14x10, 14x12
Db curl: 14x12
Overhead extension: 30x12x2
Notes
In and out. Food.
Thursday, April 14, 2016
Thursday 14th April 2016
Treadmill: 5mins
Leg extensions: 40 and 33
Incline HS press: 40 and 25
Leg curl: 33
Pulldowns: 20
Upright rows: 17
Db curls; 12 and 10
Pushdowns: 18.5
Notes
Did it a little different today. Worked for ~4.5 minutes of exercise for the main muscle groups and 3 minutes for shoulders and arms. Roughly minute sets with minute breaks. Worked OK for legs, but not so much upper body which is less fatigue resistant. Felt like garbage, and stayed that way all day.
Leg extensions: 40 and 33
Incline HS press: 40 and 25
Leg curl: 33
Pulldowns: 20
Upright rows: 17
Db curls; 12 and 10
Pushdowns: 18.5
Notes
Did it a little different today. Worked for ~4.5 minutes of exercise for the main muscle groups and 3 minutes for shoulders and arms. Roughly minute sets with minute breaks. Worked OK for legs, but not so much upper body which is less fatigue resistant. Felt like garbage, and stayed that way all day.
Tuesday, April 12, 2016
Tuesday 12th April 2016
Xtrainer: 5mins
Leg curl: warmups, 54x15x3
Machine chest press: warmups, 47x15x2, 47x12
Leg curl: warmups, 54x15x3
Machine chest press: warmups, 47x15x2, 47x12
Leg extensions: 47x16, x15,x10+short reps
Pull down: 23.5x15x3
Side raise: 23x20x2
Push down: warmups, 46x15x2
DB curl: 12x15, 14x15
Leg curl: 47x15x3
Leg extension: 40x15x3
Machine chest: 40x15x2, 33x lots
Pull down: 20x15x3
Side raises: 23x15x2
Push down: 40x15x2
Cable curl: 23x15x2
Rotator cuff blah
Notes
Depletion work sucks. First day is always the worst as I hardly ever do any of these. Less weight, slower and aiming for time rather than the reps really. 45+ seconds and pain.
Felt sick for 20 minutes, but breakfast tasted good - low carb tortilla, touch of cheese and an egg with a ton of eggwhites.
Sunday, April 10, 2016
Sunday 10th April 2016
Xtrainer: 8mins
Squats: 60x8x2, 100x8, 140x8x2, 100x8, 60x8
Whole heap of shoulder mobility stuff that i had meant to be doing but its not really that interesting...
Notes
Rather sore from yesterday, and woke later than I expected. But just got the fun(?) things done. Shoulder has its normal ache so just trying to keep mobile. Shoulders have been getting tighter so need to get on this a bit more.
Squats: 60x8x2, 100x8, 140x8x2, 100x8, 60x8
Whole heap of shoulder mobility stuff that i had meant to be doing but its not really that interesting...
Notes
Rather sore from yesterday, and woke later than I expected. But just got the fun(?) things done. Shoulder has its normal ache so just trying to keep mobile. Shoulders have been getting tighter so need to get on this a bit more.
Saturday, April 9, 2016
Saturday 9th April 2016
Treadmill: 10mins
Pulldowns: 19x10, 33x10, 47x10, 61x10, 75x10, 89x10, 103x10
Bench: 60x8x2, 100x8, 125x8, 130x8
Shrugs: 60x8, 100x8, 130x8x3
Giant set
Behind neck press, front press, front raise and upright row: 20x10, 25x10x3
Rear delt: 33x10, 61x10, 75x10, 41x10 +2.5x10 +2.5x8, -2.5x5 -2.5x2, 19x10
Superset
Pushdowns: 23x15, 28x20, 28x10 dropset for a few sets until eh
Curls: 23x15, 28x12, 28x8 dropset for a few sets until eh
Notes
Few days off to let back recover. Bench was great. Still have a lot of work to get back to the area I am looking for. For a reference the NZPF Masters 1 records for 105, 120 and 120+ are currently 170.5, 207.5 and 240 respectively. For the 105 its a lot of weight loss with a bit of strength gain. But for the others are less weight loss and a whole heap of strength gain - somewhere around 40kg for eights... Open is 192.5, 222.5 and 265.5kg so pretty good for classic/unequipped. I will work towards gaining strength and losing fat over the next six to twelve months, and then get into specific training for bench - which is where the fun should come in.
Pulldowns: 19x10, 33x10, 47x10, 61x10, 75x10, 89x10, 103x10
Bench: 60x8x2, 100x8, 125x8, 130x8
Shrugs: 60x8, 100x8, 130x8x3
Giant set
Behind neck press, front press, front raise and upright row: 20x10, 25x10x3
Rear delt: 33x10, 61x10, 75x10, 41x10 +2.5x10 +2.5x8, -2.5x5 -2.5x2, 19x10
Superset
Pushdowns: 23x15, 28x20, 28x10 dropset for a few sets until eh
Curls: 23x15, 28x12, 28x8 dropset for a few sets until eh
Notes
Few days off to let back recover. Bench was great. Still have a lot of work to get back to the area I am looking for. For a reference the NZPF Masters 1 records for 105, 120 and 120+ are currently 170.5, 207.5 and 240 respectively. For the 105 its a lot of weight loss with a bit of strength gain. But for the others are less weight loss and a whole heap of strength gain - somewhere around 40kg for eights... Open is 192.5, 222.5 and 265.5kg so pretty good for classic/unequipped. I will work towards gaining strength and losing fat over the next six to twelve months, and then get into specific training for bench - which is where the fun should come in.
Tuesday, April 5, 2016
Tuesday 5th April 2016
Treadmill: 20minutes
Leg curls: every second plate for 10 up to stack and back down, about 9sets or so
Leg press: up to 240x10x3
Pulldown abs: 28x10x3
Notes
Back is tight and sore so called it early. Need some stretching tonight and some good sleep I think.
Leg curls: every second plate for 10 up to stack and back down, about 9sets or so
Leg press: up to 240x10x3
Pulldown abs: 28x10x3
Notes
Back is tight and sore so called it early. Need some stretching tonight and some good sleep I think.
Sunday, April 3, 2016
Sunday 3rd April 2016
Xtrainer: 5 mins
High incline press: warmup, 20x10, 24x10, 28x10, 32x10, 38x10x2
Bench: 60x8, 100x8, 110x8, 120x8
Parallel grip pulldown: 19x10, 33x10, 47x10, 61x10, 75x10, 89x10, 96x10
Pec dec flyes: 47x10, 75x10, 89x10, 103x10, 110x7
Superset
Cable side raises:6x12, 8x20, 8x12 (each side)
Cable upright row: 21x12, 28x20x2
Bb curl: 20x8, 40x6x3
Kennelly floor extension: 40x8x3
Notes
Daylight savings just finished up, so woke at awful hour plus sore back meant a bad sleep anyway. Stupid thing. But otherwise went pretty nicely. Bench was strong, even considering the inclines before it. Brain said to do another set, maybe 125(275lb) would have gone, but will leave that for another day, but improvements.
High incline press: warmup, 20x10, 24x10, 28x10, 32x10, 38x10x2
Bench: 60x8, 100x8, 110x8, 120x8
Parallel grip pulldown: 19x10, 33x10, 47x10, 61x10, 75x10, 89x10, 96x10
Pec dec flyes: 47x10, 75x10, 89x10, 103x10, 110x7
Superset
Cable side raises:6x12, 8x20, 8x12 (each side)
Cable upright row: 21x12, 28x20x2
Bb curl: 20x8, 40x6x3
Kennelly floor extension: 40x8x3
Notes
Daylight savings just finished up, so woke at awful hour plus sore back meant a bad sleep anyway. Stupid thing. But otherwise went pretty nicely. Bench was strong, even considering the inclines before it. Brain said to do another set, maybe 125(275lb) would have gone, but will leave that for another day, but improvements.
Friday, April 1, 2016
Friday 1st April 2016
Treadmill: 5minutes boring
Leg Extensions: 19x10, 33x10, 47x10, 64x10, 75x10, 89x10, 103x10
Squats: 60x8, 100x8, 120x8, 130x8
Seated leg curls: 19x10, 33x10, 47x10, 64x10, 75x10, 89x6+2f
Leg extensions: 30x30, 40x30x2
Crunches: 12x3
Landmine thing: 20x10, 30x10x2
Notes
Squats were good even though I couldn't get the bar comfortable on my shoulders. Wanted to do leg press but that would have taken too long so did evil high reps on leg extensions.
Leg Extensions: 19x10, 33x10, 47x10, 64x10, 75x10, 89x10, 103x10
Squats: 60x8, 100x8, 120x8, 130x8
Seated leg curls: 19x10, 33x10, 47x10, 64x10, 75x10, 89x6+2f
Leg extensions: 30x30, 40x30x2
Crunches: 12x3
Landmine thing: 20x10, 30x10x2
Notes
Squats were good even though I couldn't get the bar comfortable on my shoulders. Wanted to do leg press but that would have taken too long so did evil high reps on leg extensions.
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