Friday 29th July 2016

Xtrainer: 100kcal/8mins
Highbar squats: 0x10x2, 60x5x2, 100x5, 140x5, 180x2, 140x8
Seated leg curls: 3 sets to 82x8
Leg extension: 3 sets to 82x8
Hyperextensions: 0x12x3
Xtrainer: 200kcal/15mins

Notes
Squats felt solid until the 180 where the bar moved too much... oh well.  the drop down set was good.

Thursday 28th July 2016

Xtrainer: 300kcal/23mins
HS shoulder press: 0x15, 40x15, 80x15, 100x15
HS chest press: 0x15, 40x15, 80x15
Pulldown: 3sets of 15
Side raises, rear raises: 3sets of 12
Pushdowns: couple of sets of 15
Xtrainer: 200kcal/15mins

Notes
Motions
Through them.
I went.

Tuesday 26th July 2016

Treadmill: 100kcal/10mins
Xtrainer: 200kcal/15mins
Leg curls: 30x15x4
Leg extension: 42x15x3, 47x15
Side raises/rear delts: 3 sets to heavy 15
Curls: 3 sets to heavy 15
Xtrainer :200kcals/15mins

Notes
Cardio focused day to give the body a break from bars.

Sunday 24th July 2016

Xtrainer: 100kcal
HS shoulder press: 0x12x2, 40x12x2, 80x8x2, 120x8, 140x8, 160x4
Bench (comp grip): 20x12, 60x8x2, 100x8, 140x5, 60x12
St arm pulldowns: 4sets 8-12 reps
Rows: upto stack x5
Rear delt: three sets up to heavy 8
Smiths JM press: 60x12, 100x8, 110x8, 60x12
Overhead Db extension: 12x50 total reps multi sets
Stretch

Notes
Wee.  Pizza fuelled fun.  I had said last week I wanted 4 plates on the Hammer Strength shoulder press, so this week I got it, only for four but still moved well.  Good day.  May hurt tomorrow :)

Saturday 23rd July 2016

General warmup
Squats: warmups, lots of warmups, 180x8, 100x8
Lying leg curl: to stack x8
Seated leg curl: to 61x12

Notes
Ouch.  Not perfect technique, as I haven't gone above 100 much for a number of weeks.  But wanted to do more.

Thursday 21st July 2016

Xtrainer: 200kcal/15min
HS shoulder press: warmup, 80x15
HS bench: warmup, 80x15
Rear delt, Side raises
St arm pulldowns: 3sets of something
Pulldowns: 4 sets of something
Smith JM press: 50x12x4, 80x12
Xtrainer: 200kcal/15mins

Notes
Felt ok, but nothing magical.  Doing rear delts on the cable machine which feels much better.

Tuesday 19th July 2016

Xtrainer: 100kcal
Squaaaats: barx12, 60x10x2, 100x8, 140x8, 100x15
Seated leg curls: warmup, 54x10+2.5x10+2.5x10
Leg extensions: warmup, 54x10+2.5x10+2.5x10
Rear delt, side raise, pulldown abs
Xtrainer: 100kcal

Notes
Was woken with a wet bed at 4ish.  Not mine.  But I still ended up losing half my bed because of it.  So didn't really sleep any more and training was hard.  Died somewhere around 50kcal into my finishing up xtrainer so dumped the planned 200 to go home and have a little chocolate before breakfast :v

Sunday 17th July 2016

Xtrainer: 150kcal/10mins
Bench warmups
Med grip bench (feet on bench): barx8x2, 60x8x2, 100x8, 120x8
HS shoulder press: 0x8, 40x8, 80x8, 120x8
Side raise, rear delt
CS row: 0x8, 20x8, 40x8, 60x8
Pulldowns: up to 53x6
Smith machine JM press: warmups, 50x8, 70x8, 90x8
Xtrainer: 250kcal/20s something mins
Stretch

Note
Felt ok for the day, but less volume than last week.  Trying the JM Press on the smiths machine which felt better than normal JM press that attempt occasionally.

Saturday 16th July 2016

Xtrainer: 2mins
General warmup
Sumo pulls (off plates) thin bar: 60x5x3, 100x5, 140x5, 180x5, 220x2, 140x5, 60x5
Leg curls: multiple sets to 66x6
Xtrainer: 200kcal/15mins

Notes
Ouch, that 220 hurt.

Thursday 14th July 2016

Xtrainer: 300kcal/22mins
HS incline press: warmup, 80x15
HS row: warmup 82x15
Side delt, rear delt
Pushdowns: stackx15
Stretch
Xtrainer: 200kcal/15mins

Notes
eh

Tuesday 12th July 2016

Xtrainer: 200kcal/16mins
Squat (narrow stance high bar): 0x12x2, 60x8x3, 100x15x2, 60x15
Leg curls: warmup, 42x12x5
Side raise, incline curl, rear delt
Xtrainer: 200kcal/16mins

Notes
First day back after a long weekend off work...  the weekends training torched me so this week will be a bit easier.  Although 15's were enough to get me wheezing like an 80-year old asthmatic smoker who just ran a marathon.
Cardio as needed cos fat.

Sunday 10th July 2016

Treadmill: not long
Bench warmup
Med grip bench+ miniband: 0x12, 60x8x3, 90x8, 100x8, 110x8
Med grip bench+ miniband (feet on bench): 100x8, 100x7 - tricep
HS shoulder press: 0x12, 40x8, 90x8, 120x6, 110x6
Side raises (cable): 3sets to 11.5x12
CS row: 0x12, 20x8, 40x8, 60x6, 40x8
Pulldown: 4 sets to 48x8, maybe 54
Rear delt:2sets of 8
Pushdown: up to 54x8x2
Overhead Db ext:12x12, 20x6

Notes
Big enough day, but got some volume down.  General nonspecific pain from yesterday pretty much everywhere, but didn't seem to impact anything.  Adding a band really hammers the tricep.  Which limited pretty much everything after that.  But kept plugging away.

Sunday 9th July 2016

Xtrainer: 4mins light
Sumo pulls (+mini band): 60x8x3, 100x8, 140x8, 180x3, 200x2
Sumo pulls: 100x20
Leg extensions: bunch of sets
Leg curls: bunch of sets
Back extension; 0x12, bandx12, band+5x12, band+15x12
Weighed situps, landmines

Notes
Pretty reasonable day.  Strength felt good, but could feel my abs during deadlifts, so need a bit more core work.  The set of 20 killed me.

Thursday 7th July 2016

Xtrainer: 200kcal/15mins
Incline Db press: 18x20, 28x12, 34x12x2, 38x12
CS row (neutral grip): 0x12, 20x12, 40x12x3
Side raises: ~6.25x20x3
Facepulls: 3 sets of 20 to 28kg
Pushdowns: 3sets to 42x12
Xtrainer: 100kcal/8mins

Notes
Brought some cheap preworkout (MP Assault)... woke me up somewhat.  Flushing.  Pump.  All the fun stuff.

Tuesday 5th July 2016

Xtrainer: 200kcal/15mins
Front squat: warmups, 60x8, 100x4 cramp
High bar squat: 100x4, 100x8
SLDL: 60x8, 100x8, 130x8
Side raises, rear raises, cable curls
Pulldown abs, some twisting ab thing

Notes
Should stretch tonight.  Midback/shoulders cramped up as soon as the shitty bar started twisting forwards, so switched to highbar backsquat and carried on.

Sunday 3rd June 2016

Xtrainer: 2mins
Bench warmup
Competition bench; warmups, 100x5, 140x1, 155x1, 100x22
Liftoffs: 170x2
HS shoulder press: 40x12, 80x12, 100x8, 110x8, 120x6
Side raises: 4-5 sets of heaps
Pulldowns up to heavy 6, plus drop back set
Chest supported row: 20x12, 40x8, 60x6
Rear delt machine: 54x8, 68x8, 75x8
Pushdowns: few sets to entire stack + a few additionals x8, plus drop down set
Med ball crunches: x12x3

Notes
Weeeeeee doggie