Warmups
Bench: warmups, 95x5, 115x4, 132.5x3x2, 152.5x3x6
Highbar squat: warmups, 95x5, 115x4, 135x3x2, 155x2x5
Flyes, back extensions, stretchy things
Notes
I like Sheiko more than the other shit I was doing.
Wednesday, May 31, 2017
Sunday, May 28, 2017
Sunday 28th May 2017
Bench: warmups, 95x5, 115x5, 132.5x4x2, 142.5x3x2, 152.5x2x2, 142.5x3x2, 132.5x4, 125x6, 115x8, 95x10
Db flyes
Sumo deadlifts: warmups, 105x3, 125x3, 145x3x2, 167.5x2x4
Abs, pushdowns
Notes
Good day but not much volume ability left.
Db flyes
Sumo deadlifts: warmups, 105x3, 125x3, 145x3x2, 167.5x2x4
Abs, pushdowns
Notes
Good day but not much volume ability left.
Saturday 27th May 2017
Treadmill
Highbar squat: warmups, 95x5, 115x4, 132.5x3x2, 152.5x2x5
Back extensions, abs n stuff, plus some more treadmill
Notes
Moving back to Sheiko styles.
Highbar squat: warmups, 95x5, 115x4, 132.5x3x2, 152.5x2x5
Back extensions, abs n stuff, plus some more treadmill
Notes
Moving back to Sheiko styles.
Friday, May 26, 2017
Friday 26th May 2017
Xtrainer: 5mins
Sporto bench: warmups, 120x1, 140x1x2, 160x1, 172.5x1, 180x1, 150x3x5
Db rows, pushdowns, curls
Notes
Eh... can't say I am enjoying this.
Sporto bench: warmups, 120x1, 140x1x2, 160x1, 172.5x1, 180x1, 150x3x5
Db rows, pushdowns, curls
Notes
Eh... can't say I am enjoying this.
Saturday, May 20, 2017
Saturday 20th May 2017
Xtrainer:100kcal/7mins
Board press: warmups, 100x5x2, 140x3, 140x5, 170x1x2, 190x3, 155x8x3
Liftouts: 170x1, 200x1
Db shoulder press: 20x10, 30x10, 38x8x2
Rows, leg extensions, leg curls, curls, extensions
Notes
Hamburger for pre-training meal is great. One rep on the top set, and same amount of reps for the backdown, but less sets. More weight too. Liftouts suck, so need to get better. Everything else killed me.
Board press: warmups, 100x5x2, 140x3, 140x5, 170x1x2, 190x3, 155x8x3
Liftouts: 170x1, 200x1
Db shoulder press: 20x10, 30x10, 38x8x2
Rows, leg extensions, leg curls, curls, extensions
Notes
Hamburger for pre-training meal is great. One rep on the top set, and same amount of reps for the backdown, but less sets. More weight too. Liftouts suck, so need to get better. Everything else killed me.
Thursday, May 18, 2017
Thursday 18th May 2017
Treadmill
High bar squats: warmups, 60x3x4, 100x3x2, 120x1, 140x1, 160x1, 175x1, 140x5x3
RDL: 60x8, 100x5, 140x5, 180x5
Leg curls, leg extension, stretch
Notes
Squats felt good, and reps felt better. Certainly hitting the quads harder which is the goal.
High bar squats: warmups, 60x3x4, 100x3x2, 120x1, 140x1, 160x1, 175x1, 140x5x3
RDL: 60x8, 100x5, 140x5, 180x5
Leg curls, leg extension, stretch
Notes
Squats felt good, and reps felt better. Certainly hitting the quads harder which is the goal.
Wednesday, May 17, 2017
Tuesday 17th May 2017
Xtrainer: 10mins
Warmups, including bench rows
Sporto Press: warmups, 60x10x2, 100x2x2, 140x2, 160x1, 172.5x1, 177.5x1, 140x5x5
Pulldowns, rear delts, pushdowns.
Xtrainer: 100kcal/8mins
Notes
Running late writing this down but was a nice enough session. Spoto press was stronger this week, but also have to be careful around technique. Weight was nice. Pulldowns were also good, I used two D handles rather than the bar, and it felt stronger. Pushdowns were just volume work to get some blood flowing.
Warmups, including bench rows
Sporto Press: warmups, 60x10x2, 100x2x2, 140x2, 160x1, 172.5x1, 177.5x1, 140x5x5
Pulldowns, rear delts, pushdowns.
Xtrainer: 100kcal/8mins
Notes
Running late writing this down but was a nice enough session. Spoto press was stronger this week, but also have to be careful around technique. Weight was nice. Pulldowns were also good, I used two D handles rather than the bar, and it felt stronger. Pushdowns were just volume work to get some blood flowing.
Saturday, May 13, 2017
Saturday 13th May 2017
Xtrainer: 5mins
Board press: warmups, 100x5x2, 140x2, 160x2, 180x2, 190x2, 152.5x6x4
Bench rows, Db shoulder press, pulldowns, pushdowns, curls
Notes
Ok day, definitely not used to that load so was wobbly like a babby learning to walk.
Board press: warmups, 100x5x2, 140x2, 160x2, 180x2, 190x2, 152.5x6x4
Bench rows, Db shoulder press, pulldowns, pushdowns, curls
Notes
Ok day, definitely not used to that load so was wobbly like a babby learning to walk.
Friday, May 12, 2017
Thursday 11th May 2017
Treadmill: 15mins
Sumo pulls: warmups, 100x1, 140x1, 160x1, 180x1, 200x1, 210x1, 155x3x2
Bench rows, leg curls, leg extensions, rows
Notes
Spent the week doing project management course, so studied rather than training for most days.
Sumo pulls: warmups, 100x1, 140x1, 160x1, 180x1, 200x1, 210x1, 155x3x2
Bench rows, leg curls, leg extensions, rows
Notes
Spent the week doing project management course, so studied rather than training for most days.
Monday, May 8, 2017
Monday 8th May 2017
Treadmill: 5mins
Spoto press: warmups, 60x5x4, 100x2, 120x2, 140x1, 152.5x1, 162.5x1, 170x1, 135x5x3
Pulldowns
Curls/extensions
Notes
Switching things up, mainly because from end of the month I will be onto shortened weeks locally, so will only train ~3days. Some days of working up to a heavy single. Maybe 100%, mostly not like today. Happy with the 170kg though, as I have never done them before. Then 80% for sets of 5, should be five but will work up to that as my work capacity comes back after four weeks of eh.
Spoto press: warmups, 60x5x4, 100x2, 120x2, 140x1, 152.5x1, 162.5x1, 170x1, 135x5x3
Pulldowns
Curls/extensions
Notes
Switching things up, mainly because from end of the month I will be onto shortened weeks locally, so will only train ~3days. Some days of working up to a heavy single. Maybe 100%, mostly not like today. Happy with the 170kg though, as I have never done them before. Then 80% for sets of 5, should be five but will work up to that as my work capacity comes back after four weeks of eh.
Saturday, May 6, 2017
Saturday 6th May 2017
Treadmill: 12mins
High bar squats: up to 160x1, 130x3x3
Leg extensions
Notes
Did this hours ago and it's hurting already
High bar squats: up to 160x1, 130x3x3
Leg extensions
Notes
Did this hours ago and it's hurting already
Thursday, May 4, 2017
Thursday 4th May 2017
Treadmill: 10mins
Db press, side raise, pushdown
Xtrainer: 200kcal/16mins
Notes
Been a long time between drinks. More international travel, only one quick chest, back, bis and tris during that trip, followed by returning and going on a domestic trip, followed by GI issues and compounded with no proper sleep for a month. Last night was my first uninterrupted sleep for sooo long. Until the 5.30 wake up call, but that's a positive. Just a workout to get blood flowing through things.
My years training plans have gone to custard with future work demands, so in the next week I will have to come up with an abbreviated training cycle. Plus force the diet back on track.
Db press, side raise, pushdown
Xtrainer: 200kcal/16mins
Notes
Been a long time between drinks. More international travel, only one quick chest, back, bis and tris during that trip, followed by returning and going on a domestic trip, followed by GI issues and compounded with no proper sleep for a month. Last night was my first uninterrupted sleep for sooo long. Until the 5.30 wake up call, but that's a positive. Just a workout to get blood flowing through things.
My years training plans have gone to custard with future work demands, so in the next week I will have to come up with an abbreviated training cycle. Plus force the diet back on track.
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