Shoulders and triceps

Push press
85lb x 8, 8, 8

One arm dumbbell front raise, underhand
25lb x 10, 10, 10 per arm

Barbell shrugs
185lb x 10; 195lb x 10, 10

Dumbbell lateral raises
17.5s x 15, 14, 12

======

Close grip bench press
100lb x 6, 6, 7

Seated French press
25lb x 9, 8, 8

EZ bar skull crushers
65lb x 9, 8, 8

Parallette dips, feet elevated
14, 16, 12

Hang cleans and forearms

My clean technique has been pretty poor recently, so the first part of today's session was simply going back to basics and breaking down the movement from scratch. I did hang cleans so I could focus on the top half of the exercise. A couple of times I found that - as one would expect - I failed at moderate weights simply because I lost concentration. In fact, my first two attempts at 130lb were a bust, so I took a couple of breaths, then summoned up an aggressive jump and shrug to get the bar up to my chest. Unfortunately, I couldn't get 135lb up, no matter how hard I tried, but overall I felt like I was starting to find my way back to improving my cleans.

The rest of the session was just a few forearm routines.

Barbell holds - 135lb x 3 (untimed)

Barbell wrist rolls - 65lb x 10, 8, 7

Wrist roller x 3

Chest, biceps and abs

No idea.

Bench press
95lb x 5, 5
125lb x 4, 4, 4, 4

Incline bench press
95lb x 7, 6, 6, 6

True push-ups
13, 10, 10, 9

Cable flies
30s x 10, 8, 7, 7

=======

Pinwheel curls
50s x 5, 5, 5

EZ bar standing curls
70lb x 12, 9, 7

Cable curls
50lb x 12, 9
50lb/30lb/10lb x 6/5/5

======

Supersets x 3:
30 sit-ups
Feet elevated plank (Swiss ball, untimed)

Quads and hams

Show off.

Back squats
115lb x 5
145lb x 5
165lb x 5
195lb x 3

Leg press
280lb x 10, 10, 10

Barbell traveling lunges
75lb x 2 lengths of the yoga room
3 sets

Leg extensions
87.5lb x 10, 10
87.5lb/62.5lb/37.5lb x 10/10/10

======

Straight leg deadlifts
135lb x 10
215lb x 5, 5

Leg curls
62.5lb x 10, 10, 10

Leg curls (burn)
37.5lb x 40

Biceps and triceps

Alternating dumbbell curls
35s x 10, 10, 10

Bench dips, feet elevated
25, 20, 16

Incline dumbbell curls
25s x 12, 12, 10

One-arm preacher curls
25lb x 6, 7, 7
 
Seated French press
30lb x 10, 9, 10

Dumbbell 21s
20s x 1, 1, 1

Dumbbell skull crushers
25s x 10, 8, 8

Dumbbell one-arm tricep extensions
35lb x 12, 12, 11

Shoulders and back

Barbell shrug and hang clean
95lb x 8, 8, 8; 70lb x 10

Wide grip pull ups
12, 9, 7, 6

Barbell front raise
45lb x 12, 12; 55lb x 12, 12

One-arm dumbbell rows
60lb x 10; 65lb x 8, 8, 8 per arm

Seated Arnold press
30s x 10, 8, 7

Wide cable rows
90lb x 12; 110lb x 8, 9, 8

Dumbbell lateral raises (burn)
15s x 40

Deadlifts
135lb x 10
195lb x 10, 10

Legs

Back squats
95lb x 5, 5
155lb x 5, 5, 5

Leg press
270lb x 10, 10, 10

Front squats
95lb x 10, 10
100lb x 10

Leg extensions
87.5lb x 10, 10, 10

======

Straight leg deadlifts
185lb x 8, 8, 8

Ran out of time and couldn't finish my hamstring workout.

Chest and biceps

Bench press
95lb x 5, 5
125lb x 4, 4, 4, 3

Dips - 14, 10, 8, 8

Machine flies
90lb x 9, 9, 10, 9

Incline bench press
90lb x 5, 6, 5

======

EZ bar standing curls
65lb x 13; 70lb x 9, 7, 6

Barbell curls - 21s x 3

One arm machine preacher curls
12.5lb x 12, 12; 25lb x 7

======

Barbell wrist curls
60lb x 12, 12, 10

Quads and hamstrings

Box back squats
95lb x 5
115lb x 5
125lb x 3
135lb x 3
155lb x 3
175lb x 3
195lb x 3
205lb x 3
215lb x 3
225lb x 3
235lb x 2

Leg press
270lb x 5, 5, 5

Leg extensions
87.5lb x 10, 10
87.5lb/62.5lb/37.5lb x 10/10/10

======

Straight leg deadlifts
165lb x 10, 10, 10

Leg curls
62.5lb x 10, 10, 10

Dumbbell straight leg deadlifts
45s x 40 (burn)

Back and calves

I probably didn't need to do a back workout this week, because of all the snow I've been deadlifting the past few days. Bloody hell.

Wide grip pull-ups
14, 10, 8

Deadlifts
135lb x 10
225lb x 5
245lb x 4, 4
225lb x 5

Bent over barbell rows
100lb x 10, 9, 9

Lateral pull downs
100 x 10, 9, 8

Back extensions
10, 10, 6

Cable row, full extension
110lb x 12, 11, 10

======

I decided to try some light calf work, to see how it affected my left foot's arch.

Two leg standing calf raises - 15, 15, 15

One leg standing calf raises - 10, 10, 10

Biceps and triceps

Pump!

Dumbbell curls
30s x 10, 10, 10

Bench dips, feet elevated
25, 20, 15

Incline dumbbell curls
25s x 10, 12, 12

Dumbbell one-arm tricep extensions
35 x 10, 10, 9 per arm

Dumbbell 90 degree holds
25s x 30 seconds, 30, 30

Seated French press
25 x 15, 15, 12

Concentration curls
25s x 10, 10, 10

Dumbbell skullcrushers
25s x 10, 8, 8

Shoulders, traps and forearms

Jeebus!

Power cleans
45lb x 5, 5
65lb x 5
75lb x 3
85lb x 3
100lb x 2
115lb x 2
130lb x 1
135lb x 0, 0, 0

No power today; no idea why.

Seated dumbbell shoulder press
30s x 12; 32s x 11, 9
Drop sets - 32s x 8; 20s x 8; 10s x 10

Upright row @ 65lb - 12, 12, 12

Seated dumbbell shrugs/lateral raises
20s x 10, 11, 11

Barbell shrugs - 185lb x 10, 10, 10

======

Barbell wrist curls - 60lb x12, 11, 7

Static barbell hold @ 135lb - 33 seconds, 30, 34

Wrist roller - 3 x 1

Legs

I haven't been recording my personal training sessions here for a while, simply because I can never remember exactly what we did by the time I get home. Ben and I get through so many routines that I lose track. Anyway, to the best of my memory...

Warm up - Leg press
110lb x 15, 15; 170lb x 15

Front squats, a2g
95lb x 12, 12, 12, 12

Leg curls
(Can't remember weight) 12, 12, 12, 12

Leg extensions
Single leg, alternating after 10 reps, then repeating = 1 set
(Weight?) 4 sets

Barbell traveling lunges
75lb x 2 lengths of the yoga room
4 sets

Air squats - Full rom - 2 x 30 reps

Air squats - 45 seconds, lower part of motion

Back and abs

Weighted pull-ups
25lb x 3
30lb x 3
35lb x 3
40lb x 3
45lb x 3
50lb x 1

Wide cable rows - 90lb x 12, 12, 12, 11

Deadlifts
135lb x 10
185lb x 10, 10

Row/rear delt machine (burn) - 50lb x 40, 40

======

Bicycle crunches - 50, 50, 50 per side

Plank, feet and arms elevated on Swiss balls x 3 (untimed)

Russian twists - 20, 20, 20 per side

Chest and biceps

When I went to the gym today I saw that I won the pull-ups section of the Open Day fitness challenge. I got 18 unbroken reps to win the over-45 category. My score was actually 3 reps more than the under-45 winner. I managed 40 reps for the push-ups, which was 13 less than the winner. I don't want to talk about the crunches and wall sits...

Bench press
95lb x 5, 5
120lb x 5, 5, 5, 4

Incline dumbbell bench press
45s x 5, 5, 5, 5

Piston dumbbell bench press
40s x 10, 9, 8, 7

Cable flies
20s x 15, 13, 12, 11

======

EZ bar standing curls
65lb x 12, 12, 9, 10

Concentration curls 25s x 6, 6, 6, 6

Machine preacher curls (burn)
37.5lb x 40

Fitness test / Shoulders

ABsolute Fitness had its annual open day today, part of which involved a four-part fitness test. At the time of writing, I know my scores, but not how well I did compared to other competitors.

Max reps strict pull-ups: 18
Max reps push-ups: 40
Max reps crunches: 20
Wall sits to failure: 1 minute 20 seconds

Ben also gave me a fitness assessment. Here are some of the figures:

Body fat: 12%
Neck: 13.5"
Shoulders: 45"
Chest: 35.5"
Flexed bicep (right): 13"
Flexed bicep (left): 13"
Waist: 32.75"
Thigh (right): 20.75"
Thigh (left): 20.75"
Calf (right): 13.75"
Calf (left): 14"
Cardio fitness - max VO2: 144; recovery: 102
Grip strength (right/left): 43/45

I'm very pleased with the drop in body fat, as well as a more balanced right/left muscle balance.

I didn't have much time after all this, so I did a short shoulder session.

Push press: 100lb x 8, 6, 5

Barbell shrug/hang cleans: 100lb x 10, 10, 7

Barbell front raise: 50lb x 12, 12, 12

Fitness challenge results

Biceps, triceps and abs

40 push-ups (unbroken)

Dumbbell curls
30s x 10, 10, 10

Bench dips, feet elevated
24, 19, 15

Incline dumbbell curls
25s x 12, 12, 10

Dumbbell one-arm tricep extensions
30lb x 12, 11, 10

Dumbbell 21s
20s x 1, 25s x 1, 1

Seated French press
30lb x 10, 9, 9

Concentration curls
25s x 10, 30s x 8, 9

Dumbbell skullcrushers
25s x 9, 8, 7

======

Crunches; amrap 60 seconds with 60 seconds rest
35, 32, 27

Plank, feet elevated
3 x 30 seconds

Pulling

Power cleans
95lb x 3
115lb x 3
125lb x 3
130lb x 3
135lb x 3
140lb x 1, 0

Weighted chin-ups
35lb x 3
40lb x 3
45lb x 3
50lb x 3
55lb x 3
60lb x 2

Barbell shrugs
135lb x 15
155lb x 10, 10, 10

Chest and biceps

I need to time my nutrition more carefully. I started to feel hungry halfway through this afternoon's workout, which meant not only that I didn't have as much energy as I needed, but the hunger was also a distraction.

Push-ups, unbroken - 35

Bench press
95lb x 12, 9, 8, 8

Dips - 11, 8, 8, 6

Machine flies
70lb x 18, 80lb x 14, 12, 12

Decline bench presses
80lb x 14, 90lb x 11, 100lb x 10, 8

======

Pinwheel curls
50s x 5, 5, 5 per arm

Barbell standing curls
70lb x 10, 8, 9

One-arm machine preacher curls
25lb x 8, 8; 25lb/12.5lb drop set - 8/12

Back and calves

Wow - Paul Walker, dead at 40. Not meaning to be glib,
but I always admired his physique.

Chin-ups - amrap 60 seconds, with 60 seconds rest
24, 13, 12

Deadlifts
135lb x 10
185lb x 10, 10

Lateral pull downs
90lb x 12, 12, 10

Cable row, rope handles, extended rom
50lb x 40 (burn)

======

45 degree calf raises
110lb x 40
110lb x 20 single leg, per leg
110lb x 40

Barbell calf raises on a step
135lb x 10, 10, 10, 10

Quads and hams

Mmm-hmm...

Wall sit - 1:15

Back squats, a2g
95lb x 5
115lb x 5
125lb x 3
135lb x 3
155lb x 3
165lb x 3
180lb x 2

I haven't done a2g squats for ages, so perhaps it's no big surprise that my numbers have dropped.

Leg extensions
100lb x 10, 10
100lb/62.5lb/37.5lb - 10/8/8

Traveling lunges
45s x 10, 10, 10 per leg

Jeez, this hurt like hell!

Straight leg deadlifts
135lb x 10, 10, 10

Leg curls
Two legs: 75lb x 8; 62.5lb x 8, 10
One leg, alternating and continuous: 6, 5, per leg

Dumbbell straight leg deadlifts
45s x 12, 12, 12

======

Feet elevated plank
1:18, 1:10, 0:46

Shoulders and biceps

Seated dumbbell press
30s x 13, 9, 9

One arm dumbbell front raise
25lb x 10, 10, 10

Seated lateral raises
Drop sets - 20s/15s/10s: 8/8/12, 6/8/11, 6/6/10

======

Pinwheel curls
40s x 10, 10, 10

Dumbbell curls
30s x 10, 10, 10

Incline dumbbell curls
20s x 12, 12, 12

Legs

Just wasn't clicking today, and I couldn't seem to lift as heavy as I know I can. Oh, well - just one of those days. Even the bike ride to and from the gym felt like a struggle.

Trap bar deadlift
140lb x 6
175lb x 4
210lb x 2
245lb x 1
280lb x 1
315lb x 0, 0

Leg extensions
87.5lb x 10, 10
87.5lb/62.5lb/37.5lb x 10/10/10

Straight leg deadlifts
140lb x 5, 5
215lb x 4, 5

Leg curls
50lb x 12, 62.5lb x 11, 9

Wall sits - 1:03, 1:06

Shoulders, triceps and forearms

Seated barbell press
75lb x 8, 6, 5

Barbell shrug and hang cleans
100lb x 8, 8, 7

One arm dumbbell front raise, underhand
22lb x 10, 10; 25lb x 10 per arm

Seated dumbbell shrug/lateral raise
15s x 12; 17.5s x 12, 12

======

Close grip bench press
100lb x 8, 6, 6

Seated French press
25lb x 10, 10, 8

EZ bar skull crushers
65lb x 10, 8(.5!), 8

Wide grip dips
9, 7, 7

Bench dips, feet elevated
20, 17, 14

======

Barbell wrist curls
70lb x 12, 10, 6

Barbell static holds @ 160lb x 3

Chest and biceps

Incline bench press
100lb x 8, 7, 6

Alternate sets - dips/push-ups
12/18, 8/13, 7/14

Machine chest press
90lb x 6, 6, 5

Machine flies (burn)
55lb x 40

======

Barbell curls
65lb x 12, 10, 8

Drop sets - curls @ 22s/hammer curls @ 17.5s
10/8, 10/8, 10/10 per arm

Chin ups - 10, 8, 7

Barbell curls @ 50lb x 3 sets

Arms

30 push ups

Dumbbell curls - 30s x 10, 10, 10

Bench dips, feet elevated - 25, 18, 16

Incline hammer dumbbell curls
20s x 12, 12, 11

Dumbbell one-arm tricep extensions
30lb x 12, 10, 10

Dumbbell 15s - 25lb per arm x 3

Seated French press
25 x 13, 10, 10

One-arm dumbbell preacher curls
25lb x 10, 8, 8 per arm

Dumbbell skull crushers
20s x 12, 10, 11

Legs

A light weight kind of day.

Back squats
10 x 95lb, 115lb, 125lb, 135lb

Leg press
210lb x 10
130lb x 5, 5 per leg
210lb x 10

Leg extensions
87.5lb x 10
100lb x 10, 10

Straight leg deadlifts
135lb x 10; 145lb x 10, 10

Leg curls
62.5lb x 12, 10, 8

Traveling lunges
40s x 10, 10, 10 per leg

Wall sits
45 seconds, 52, 48

Chest, biceps and forearms

Bench press
95lb x 12, 11, 9, 7

Incline bench press
105lb x 6, 6, 6, 5

Dumbbell bench press
45s x 8, 7
Drop sets - 45s/35s/27s x 5/4/5

Supersets: Dumbbell flies @ 20s/push-ups
20/6, 16/5, 14/5

======

Pinwheel curls
45s x 6; 50s x 5, 5 per arm

EZ bar standing curls
65lb x 12, 12, 9

Machine preacher curls (burn)
37.5lb x 40

======

Dumbbell wrist curls
22s x 18; 25s x 13, 12

Barbell hold - 185lb x 2; 135lb x 1

Wrist roller x 2

Back and calves

Pull-ups - Amrap 60 seconds, then rest 60 seconds
23, 14, 14

Cable rows
80lb x 14, 12, 11

Deadlifts
135lb x 10
185lb x 10, 10

Row/rear delt machine (burn)
50lb x 40, 40

======

Barbell calf raises on a step
135lb x 10, 10, 10, 10

45 degree single leg calf raises with 110lb
40 reps per leg, alternating after every 10 reps; no rest

Abs

A quick Stonecroft gym workout.

Pushups/dumbbell rows - 20s x 10, 10, 10

Plank with feet elevated (not timed) x 3

Bicycle crunches - 50, 50, 50 per side

Leg hip raises - 20, 20, 20

Side planks - 30 seconds per side x 3 (continuous)

Quads and hamstrings

Second workout of the day, before picking up Madi from school.

Back squats
115lb x 5
145lb x 5
165lb x 5
185lb x 5

Leg press
270lb x 10, 10, 10

Leg extensions
87.5lb x 10, 10, 10

Straight leg deadlifts
135lb x 10
215lb x 5, 5

Leg curls
62.5lb x 10, 10, 8

Dumbbell straight leg deadlifts
45s x 40 (burn)

Biceps and triceps

First workout of the day. I wanted to train yesterday, but time ran away from me, so I'm going to try to fit in two sessions today. I started with a fairly light arm workout at 6:00am at Stonecroft.

Dumbbell curls - 25s x 10, 10, 10 per arm

Bench dips, feet elevated - 20, 15, 15

Incline dumbbell curls - 20s x 10, 10, 10

Dumbbell one-arm tricep extensions
30lb x 10, 9, 8 per arm

Dumbbell 21s - 20s x 3

Seated French press - 20lb x 12, 12, 12

Chest, biceps and forearms

Bench press
95lb x 5, 5
120lb x 5, 5, 5, 4

Incline bench press
90lb x 5, 6, 5

Piston dumbbell bench press
40s x 10, 8, 7

Machine flies (burn)
55lb x 40

======

Pinwheel curls
45s x 6, 6, 6

EZ bar standing curls - 65lb x 12, 10, 8

Barbell curls, 21s x 3

======

Barbell wrist curls
60lb x 10, 8, 8

Wrist roller - 1, 1, 1

Shoulders and triceps

Hang cleans
95lb x 8, 8, 8

Seated Arnold press
30s x 10, 7, 7

Barbell front raise
45lb x 12, 12, 12

Barbell shrugs
185lb x 10, 10, 10

Dumbbell lateral raises (burn)
15s x 40

======

Close grip bench press
110lb x 4; 100lb x 6, 6

Seated French press
20lb x 11, 10, 10

EZ bar skull crushers
65lb x 10, 8, 8

Cable tricep extensions
40lb x 40

Quads and hamstrings

Ben. Legs. Again. Bloody hell.

Back squats

Leg extensions
Leg curls

Traveling lunges with 25s

Supersets: Leg extensions/Leg curls (yeah, again)

Straight leg deadlifts

Back, calves and abs

Deadlifts
135lb x 10, 10
225lb x 5, 235lb x 5

Wide-grip pull-ups - 12, 8, 7

Back extensions - 12, 12, 12

Bent over between leg barbell rows
50lb x 12, 75lb x 12, 12

Cable row, full extension (burn)
60lb x 40

======

Seated calf raises
70lb x 12, 15, 15
Drop sets - 70lb/45lb x 15/15

45 degree calf raises
110lb x 40
110lb x 20 per leg
110lb x 40

======

Crunches - 25, 25, 25

Plank, feet elevated on Swiss ball (untimed) x 3

Shoulders, traps, triceps and forearms

Sunday = Cooking Day!

Seated barbell press
45lb x 10, 10
65lb x 8, 6, 6

Barbell shrug and hang cleans
100lb x 8, 8, 8

One arm dumbbell front raise, underhand grip
17.5lb x 10, 10, 10 per arm

Dumbbell lateral raise (burn)
12s x 40

======

EZ barbell skullcrushers
65lb x 15, 14, 11

Tricep dumbbell extensions
25lb x 12, 12, 12 per arm

Reverse barbell curls
35lb x 12, 12, 12

Tricep cable extensions
40lb x 40 (burn)

======

Barbell wrist curls
50lb x 20, 14, 11

Barbell static holds - 185lb x 3

Quads and hamstrings

Front squats
95lb x 5, 5
135lb x 5, 5, 5

Leg press
270lb x 10, 10, 10

Leg extensions
87.5lb x 10, 10
87.5lb/50lb x 10/10

Straight leg deadlifts
135lb x 10, 10, 10

Leg curls
50lb x 12, 12
50lb/25lb x 12/12

Dumbbell straight leg deadlifts (burn)
40s x 40

Chest and biceps

Ben did to my arms this week what he did to my legs last week. They're barely able to function now.

Had a nice compliment from another gym member in the dressing room after my training session. He said he's watched me working out and I'm the only person who trains as hard on their own as with their trainer. I'm certainly pleased with the results.

More progression pics here...

In no particular order...

Incline bench press

Barbell curls, with weight on one side only, then switching. Harder than you'd think!

Dumbbell flat bench press. Last set included light (ha!) dumbbell flies.

Decline bench barbell curls, switching between wide and close grip.

Incline hammer dumbbell curls

Superset: cable flies/cable curls (great finisher)

Legs

Early start; no energy. Bleh.

Back squats
95lb x 5
115lb x 5
145lb x 3
165lb x 3
185lb x 3

Leg extensions
87.5lb x 10, 10
Drop sets - 87.5lb/62.5lb/37.5lb x 10 each

Straight leg deadlifts
135lb x 10
215lb x 5, 5

Leg curls
55lb x 12, 12
Drop sets - 55lb/25lb x 9/12

Abs

Bicycle crunches - 50, 50, 50 per side

Plank with feet elevated on a Swiss ball
38 seconds, 55, 49

Dumbbell side bends
40lb x 15, 15, 15 per side

Leg hip raises - 12, 20, 20

Side planks - 30 seconds each side x 3 (continuous)

======

Treadmill - 15 minutes

Back and calves

Deadlifts
135lb x 10, 10
225lb x 5, 5

Wide grip pull-ups
11, 8, 7

Bent over barbell rows
100lb x 10, 8, 9

Lateral pull-downs
90lb x 12, 10, 11

Cable row, full extension
60lb x 20, 17, 15

======

Seated calf raises
75lb x 15, 15
Drop sets: 75lb x 13, 45lb x 10

45 degree calf raises
110lb x 40
110lb x 20 single leg, per leg
110lb x 40

Chest and biceps

Had a crappy night's sleep, so I felt a distinct lack of energy this morning.

Bench press with safeties
95lb x 10, 10
115lb x 3
125lb x 3
130lb x 3
135lb x 2
140lb x 0, 1
145lb x 0

Dips - 17, 10, 8, 7

Cable flies
30s x 12, 10, 10, 9

======

Pinwheel curls
40s x 12, 10, 8

Standing barbell curls
65lb x 9, 9, 7

Machine preacher curls; slow negative
50 x 7, 6, 5

======

Barbell holds - 185lb x 3

Would have liked to have done wrist rolls, but ran out of time.

Arms

Dumbbell curls - 25s x 10, 30s x 10, 10

Bench dips, feet elevated on a Swiss ball
22, 14, 16

Incline dumbbell curls
20s x 10, 25s x 8, 8

Dumbbell one-arm tricep extensions
25lb x 12, 30lb x 10, 9

Dumbbell 21s - 20lb per arm

Seated French press - 15lb x 15, 20lb x 13, 11

One-arm dumbbell preacher curls
25lb x 8, 8, 8

Dumbbell skull-crushers
20s x 12, 10, 11

======

Reverse dumbbell wrist curls over bench
10s x 16, 14, 12

Dumbbell wrist curls
20s x 15, 25s x 12, 12

Legs

This is only the second time I've had a leg personal training session that left me almost unable to walk and with a spinning head. Ben was brutal!

Preloading: Traveling lunges (2 x no weights, 1 x 25lb dumbbells)

Back squats

Leg curls

Leg press - singles

Leg extensions

Leg press calf raises - both feet and singles

Skipping

Planks and side planks

Shoulders and triceps

Power clean and press
85lb x 8, 6, 6

One arm front raise
20lb x 10, 10, 10

Barbell shrugs
185lb x 10, 10, 10

Dumbbell lateral raises (burn)
15s x 40

======

Close grip bench press
100lb x 10, 8, 6

EZ bar skull crushers
65lb x 8, 7, 7

Dumbbell tricep extensions
25lb x 12, 12, 12 per arm

Reverse cable tricep extensions
30lb x 12, 10, 9

Chest, biceps and forearms

Wide grip bench press
95 x 5, 5
120 x 8, 7, 6, 5

Push-ups - 22, 25, 12

Wide grip dips - 7, 6, 6

Machine flies (burn) - 55lb x 40

======

Alternating dumbbell curls
30s x 12
35s x 10, 10

Barbell curls, 21s x 3

======

Barbell wrist curls - 45lb x 22, 17, 10

Wrist roller - 2, 2

Legs

Light weight, high reps kind of day.

Back squats, a2g with 2 second pause
95lb x 10, 10, 10, 10

Leg extensions, slow negative
62.5lb x 10, 10, 10, 10

Leg curls, slow negative
50lb x 10, 10, 10, 10

Straight leg deadlifts
135lb x 10, 10, 10, 10

Barbell calf raises on a step
135lb x 10, 10, 10, 10

45 degree single leg calf raises with 110lb
40 reps per leg, alternating after every 10 reps, with no rest

Biceps and triceps

Dumbbell curls - 25s x 10, 10, 10

Bench dips, feet elevated on Swiss ball
20, 15, 15

One-arm dumbbell preacher curls
20lb x 15, 25lb x 10, 8

Dumbbell one-arm tricep extensions
20lb x 15, 25lb x 12, 12

Dumbbell 21s - 20lb per arm x 3

Dumbbell skull-crushers - 25s x 7, 6, 5

Back

Back. Ben. Aliens. Monkeys. Termites. Don't ask.

Cardio

Just a quick, short, sweaty session due to lack of time.

Rowing - 10 minutes

Treadmill - 10 minutes

I listened to Led Zeppelin's greatest hits during this, which helped maintain a challenging speed, especially on the rower.

Chest and biceps

I'd planned on doing some cleans today, but when I started a warm-up set at 95lb, I found I had no energy. After a hectic few days, during which my daughter got married, my adrenaline level plummeted, so I just did a basic chest and biceps day instead.

Bench press
100lb x 12, 10, 8, 6

Incline bench press
100lb x 5, 5, 5

Dumbbell bench press
40s x 12, 9, 8

Cable flies
30s x 10, 10, 9

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Barbell curls
65lb x 8, 7, 7

One-arm machine preacher curls
25lb x 8, 9, 8 per arm

Cable curls (burn)
40lb x 40

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10 minutes on the treadmill