Treadmill: 11mins
Squats: warmups, 100x8, 125x8x3
Leg curls, leg extensions, Pulldowns, Rows, side raises, rear delts, curls and pushdowns
Notes
Didn't track very well in the last week, just endless meetings and tiredness. Was away yesterday so this week is also a little messed. Squats were hard but in a good way.
Tuesday, August 28, 2018
Monday, August 20, 2018
Monday 20th August 2018
Treadmill: 10mins
Squats: 60x8, 80x8, 110x8x3
Single leg leg press: 3sets of 10
Leg curls: 8x4
Rows: 8x4
Pulldowns: 15x3
Side/rear delt, bicep and tricep
Notes
Ok day. Getting back into the flow of squats but still not heavy yet.
Squats: 60x8, 80x8, 110x8x3
Single leg leg press: 3sets of 10
Leg curls: 8x4
Rows: 8x4
Pulldowns: 15x3
Side/rear delt, bicep and tricep
Notes
Ok day. Getting back into the flow of squats but still not heavy yet.
Friday 17th August 2018
Treadmill: 20mins
RDL, leg press, calves, flyes, side and rear delt, bicep and tricep
Treadmill: 10mins
Notes
Ok
RDL, leg press, calves, flyes, side and rear delt, bicep and tricep
Treadmill: 10mins
Notes
Ok
Wednesday 15th August 2018
Treadmill: 20mins
Pulldowns, rows, shrugs, chest, leg curls, side and rear delt, bicep and tricep
Treadmill: 20mins
Note
Not the greatest
Pulldowns, rows, shrugs, chest, leg curls, side and rear delt, bicep and tricep
Treadmill: 20mins
Note
Not the greatest
Monday, August 13, 2018
Monday 13th August 2018
Warmups
Squats, Romanian DL, leg extensions, rows, pulldowns, side raises, rear delt, curls and pushdowns
Treadmill: 12mins
Notes
Legs are feeling it, but light enough session to see how it progresses. It will be a whole body day, but left chest out as I just trained it on Saturday (aka I forgot).
Squats, Romanian DL, leg extensions, rows, pulldowns, side raises, rear delt, curls and pushdowns
Treadmill: 12mins
Notes
Legs are feeling it, but light enough session to see how it progresses. It will be a whole body day, but left chest out as I just trained it on Saturday (aka I forgot).
Saturday, August 11, 2018
Saturday 11th August 2018
Warmups
Bench: warmups, 110x3, 132.5x3x2, 152.5x1x3, 175x1, 195x1, 207.5x1, 212.5xshouldnthavetried, 140x20
Pulldowns, rows
Outside walk: 25mins
Notes
Eh day really. Didnt feel great going in. Sore and tired from lack of sleep earlier in the week. Could feel from about 132.5 upwards that there was no snap. OK to hit above 200 again, but shouldn't have even tried 212.5. 140x20 is an all-time record. Oh well, a datapoint to add to my older ones. I don't think I do well with a "normal" peaking cycle. I will reanalyse my older Sheiko runs and try and map out where I feel strong, and see if I find any real trends.
For now, its 'off season', and tracking back into a BB structure to get a bit of muscle on the frame, especially those things I have ignored for the last 10 weeks.
Bench: warmups, 110x3, 132.5x3x2, 152.5x1x3, 175x1, 195x1, 207.5x1, 212.5xshouldnthavetried, 140x20
Pulldowns, rows
Outside walk: 25mins
Notes
Eh day really. Didnt feel great going in. Sore and tired from lack of sleep earlier in the week. Could feel from about 132.5 upwards that there was no snap. OK to hit above 200 again, but shouldn't have even tried 212.5. 140x20 is an all-time record. Oh well, a datapoint to add to my older ones. I don't think I do well with a "normal" peaking cycle. I will reanalyse my older Sheiko runs and try and map out where I feel strong, and see if I find any real trends.
For now, its 'off season', and tracking back into a BB structure to get a bit of muscle on the frame, especially those things I have ignored for the last 10 weeks.
Thursday, August 9, 2018
Wednesday 8th August 2018
Treadmill: 10mins
Warmups
Bench: warmups, 107.5x3, 130x3x2, 150x1x3
Flyes
Treadmill: 20mins
Notes
Good. Light.
Warmups
Bench: warmups, 107.5x3, 130x3x2, 150x1x3
Flyes
Treadmill: 20mins
Notes
Good. Light.
Monday, August 6, 2018
Monday 6th August 2018
Treadmill: 10mins
Warmups
Bench: warmups, 107.5x3, 130x3, 150x2x2, 162.5x1x2
Stuff
Treadmill: 10mins
Notes
Fast session
Warmups
Bench: warmups, 107.5x3, 130x3, 150x2x2, 162.5x1x2
Stuff
Treadmill: 10mins
Notes
Fast session
Friday, August 3, 2018
Friday 3rd August 2018
Treadmill: 20mins
Warmups
Bench: warmups, 107.5x3, 130x3, 150x3x2, 162.5x2x4
Flyes, Stretch
Treadmill: 10mins
Notes
Eh, not feeling it today.
Warmups
Bench: warmups, 107.5x3, 130x3, 150x3x2, 162.5x2x4
Flyes, Stretch
Treadmill: 10mins
Notes
Eh, not feeling it today.
Wednesday, August 1, 2018
Wednesday 1st August 2018
Treadmill: 20mins
Warmups
Board press: warmups, 125x3, 150x3, 175x2x2, 200x1x3
Flyes, rear delts
Notes
Ok day. Not really feeling it, but it went ok.
Warmups
Board press: warmups, 125x3, 150x3, 175x2x2, 200x1x3
Flyes, rear delts
Notes
Ok day. Not really feeling it, but it went ok.
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