Chest and triceps

The sad thing is, the party was at my bloody house!

My left shoulder is still a bit dicey at the moment, so I skipped my scheduled shoulder and traps routine, plus I left dips out of this chest workout.

Bench press (rack) @ 105lb - 11, 8, 7

Incline dumbbell bench press @ 35lb - 12, 9, 7

Cable flies @ 20lb - 15, 13, 10

Vertical bench press machine @ 40lb - 5 minute burn

EZ bar skull crushers @ 50lb - 13, 10, 11

Two arm seated dumbbell extensions @ 15lb - 14; @ 17.5lb - 9, 7

Cable tricep extensions @ 25lb - 5 minute burn

Had a good bike ride to and from the gym, too.

Quads, hamstrings and calves

Slightly shorter workout than usual today. However, I went for a bike ride early this morning before breakfast, plus I cycled to and from the gym. I didn't do a cool down routine as there seemed little point for it, right before I jumped back on my bike for a sloooow 20 minute ride home.

Back squats @ 125lb with 2 second pause - 3 x 10
A bit lighter than normal, but that allowed me to pause for two seconds at the bottom of each rep. Total ab killer.

Leg presses @ 180lb - 3 x 10
This almost felt comfortable. Time to up the weight.

Air squats on a bosu - 3 x 20

Leg extensions @ 80lb - 5 minute burn

Stiff leg deadlifts @ 105lb - 3 x 10

Standing calf raises on a step - 95lb x 10, 105lb x 10, 10

I didn't end with a burn routine, but then I didn't have to. The ride home burnt like hell!

Conditioning and upper body

Goddamn box jumps! Started today's PT session with a punishing circuit. I'm not sure of the proper name for some of these moves.

3 sets:
35 kettlebell swings
25 kettlebell figure of eights
20 kettlebell crunches
1 minute of kettlebell bicycles (lying down, holding the weight up while doing cycle movements with my legs)
10 box jumps @ 28"

I took breaks when I needed to, in order to catch my breath. The box jumps were going well until I took a breather after four reps in the third and final set. When I went to move again, I couldn't get my feet off the ground! My mental block resurfaced. Despite Cosmo telling me not to think too much, that, of course, is exactly what I did. I eventually removed one step from each side so that I could finish off the last six reps, but even that felt like a mental hurdle. 

2 sets: Bench press pyramid
8 reps each @ 135lb, 115lb and 95lb

Lots of assists were needed!

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Concentration curls @ 25lb

That might seem light, but slooooow movements are a killer.

Back and biceps

Deadlifts @ 185lb - 10, 10

One arm dumbbell rows @ 55lb - 12, 11, 9 per side

Wide grip pull-ups, with knees raised - 6, 6, 5

Barbell row @ 75lb - 12, 9, 9

Vertical row machine @ 70lb - 5 minute burn

Standing barbell curls @ 45lb - 12, 8, 8

Concentration curls @ 20lb - 8, 9, 8 per arm

Seated dumbbell curls @ 17.5lb; neutral grip - 5 minute burn

Quads, hamstrings and calves

I went out for dim sum at a Chinese restaurant yesterday and ate some stuff that I haven't for several years. I felt sluggish for hours afterward, and got a pretty crappy night's sleep. Bleh!

Back squats @ 135lb - 3 x 10

Leg presses @ 180lb - 3 x 10

Jumping lunges with 20lb dumbbells - 3 x 10 per leg

Leg extensions @ 80lb - 5 minute burn

Stiff leg deadlifts - 3 x 10 @ 105lb

Leg curls @ 20lb - 5 minute burn
I started with 30lb, but my hams and calves began cramping straight away.

Standing calf raises on a step @ 95lb - 3 x 10

Chest and triceps

 

Cycled to the gym on a rusty, cold bike. That was a good enough warm up.

Decline bench press @ 95lb - 12, 11, 8

Incline dumbbell bench press @ 35lb - 12, 10, 8

Dips - 11, 8, 6

Cable flies @ 20lb - 15, 12, 10

Vertical bench press machine @ 40lb - 5 minute burn

EZ bar skull crushers @ 50lb - 12, 11, 10

Two arm seated dumbbell extensions @ 15lb - 12, 10, 9

Cable tricep extensions @ 25lb - 5 minute burn

Back and biceps

 

Deadlifts @ 225lb - 5, 5

One arm dumbbell rows @ 55lb - 12, 11, 8 per side

Wide grip pull-ups (not knees up) - 8, 7, 6

Barbell row @ 75lb - 11, 9, 8

Cable row @ 70lb - 5 minute burn

Concentration curls @ 20lb - 11, 9, 8 per arm

EZ bar preacher curls @ 45lb - 12, 10, 8

Seated dumbbell curls @ 17.5lb; neutral grip - 5 minute burn

Shoulders, traps and forearms

Seated barbell press @ 45lb - 12, 10, 7

Seated Arnold press @ 17.5s - 12, 11, 9

Dumbbell lateral raises @ 17.5s - 10, 9, 9

Hammer strength press @ 70lb - 5 minute burn

Upright row @ 65lb - 12, 11, 9

Barbell shrug @ 65lb - 5 minute burn

Barbell wrist curls @ 45lb - 12, 10, 7

Static barbell hold @ 65lb - 5 minute burn

Conditioning and Legs

I can't even describe what I did today with Cosmo. I don't even know what fucking day it is. It hurt during the workout; it hurt after the workout; and it's going to hurt like a bitch tomorrow.

I did a conditioning routine for the first half hour or so, followed by two sets of this leg circuit:

Back squats - 135lb x 10
Leg presses - 230lb x 12
Straight leg deadlifts - 135lb x 10 (broken up as necessary)
Calf raises on a step - 135lb x 10

Chest and triceps

Bench press @ 105lb - 10, 8, 6

Incline dumbbell bench press @ 35lb - 11, 9, 7

Dips -12, 9, 7

Incline dumbbell flies - 20lb x 15; 22lb x 12, 11

Dumbbell piston bench press @ 30lb - 5 minute burn

EZ bar skull crushers @ 50lb - 10, 8, 8

Two arm seated dumbbell extensions @ 15lb -
10, 10, 8

Cable tricep extensions @ 30lb (switched to 25lb after about 1 minute) - 5 minute burn

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For time - 3 sets of:
25 sit-ups
25 push-ups

Back and biceps

Deadlifts @ 225lb, resetting - 6, 5

One arm dumbbell rows @ 55lb - 12, 10, 7 per side

Wide grip pull-ups with knees raised - 6, 5, 5

Barbell row @ 70lb - 12; 75lb - 8, 8

Cable row @ 60lb - 5 minute burn

EZ bar preacher curls @ 45lb - 12, 10, 8

Concentration curls @ 20lb - 9, 8, 8 per arm

Seated dumbbell curls @ 20lb - 5 minute burn

And for no reason other than I felt like it...

Death by burpees
1 burpee in the first minute, two in the second, etc
Score = 10 rounds and 10 reps in the eleventh minute
I was face down on the ground about to jump up when I just failed to beat the clock. Nearly a full round less than last time. Probably would have got it if I'd pushed myself for that last rep to complete 11 rounds. Nuts.

Quads, hamstrings and calves

Back squats @ 135lb - 3 x 10

Leg presses @ 180lb - 3 x 10

Air squats on a bosu ball - 3 x 20

Leg extensions @ 80lb - 5 minute burn

Stiff leg deadlifts - 2 x 10 @ 115lb; 1 x 10 @ 95lb (my form and grip started to go, so I lowered the weight)

Leg curls @ 30lb - 5 minute burn

Standing calf raises on a step @ 95lb - 3 x 10

I felt like I was running out of time, so I skipped the 5 minute burn with seated calf raises and did a 5 minute cool down on the treadmill, followed by leg stretches.

Conditioning and shoulders

A little bit heavier than the one I used...

Dayum! The first part if today's session was a killer! I knew I was in for a treat because Chris was laughing while Cosmo was telling me what he had planned.

Circuit:
3 x jumping over 4 parallettes
20 x 30lb ball slams
30 x kettlebell swings (don't know what the blue one weighs)
10 x 40lb punchbag shuttle runs

4 rounds; 90 seconds rest between rounds

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Seated dumbbell shoulder presses @ 30lb

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3 supersets:
10 x lateral raises @ 20lb
12 x front raises @ 15lb

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Resistance band punches - 5 minute burn

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Stretching

Cardio

Treadmill - 25 minutes

Chest and triceps

I hate daylight saving time changes. They always screw up my body clock, and today was no exception. I went to bed fairly late last night - well, late for me and other old gits - and woke up pretty early this morning, plus I lost an hour because the clocks jumped forward. I felt a bit bleh and tired when I got to the gym, but didn't do too badly once I got going. On a positive note, it's a beautiful, sunny day, so I cycled to and from the gym; my first bike ride of the year.

Bench press @ 105lb - 10, 9, 6

Incline dumbbell bench press @ 35lb dumbbells - 11, 9, 7

Dips - 11, 9, 7

Cable flies @ 20lb per side - 15, 12, 12

Dumbbell piston bench press @ 30lb dumbbells - 5 minute burn
I opted for piston presses rather than standard db benches for a change, but the weight isn't strictly accurate. When I went to put back the dumbbells, I realized that I'd used a 30lb weight with my left arm and a 35lb with my right! I was half asleep and picked up the wrong weight! Still, I actually didn't notice the difference until I'd finished.

EZ bar skull crushers @ 45lb - 12, 11, 10

Two arm seated dumbbell extensions @ 15lb - 11, 8, 8

Cable tricep extensions @ 30lb - 5 minute burn

And to finish...

50 leg/hip raises
40 straight leg raises
30 sit-ups

Back and biceps

Deadlifts @ 225lb - 2 x 5, resetting

One arm dumbbell rows @ 55lb - 12, 11, 8 per side

Wide grip pull-ups with knees raised - 6, 5, 5

Barbell row @ 70lb - 12, 11, 9

Cable row @ 60lb - 5 minute burn

EZ bar preacher curls @ 45lb - 12, 9, 7

Concentration curls @ 20lb - 9, 7, 6 per arm

Seated dumbbell curls @ 20lb - 5 minute burn

Shoulders, traps and forearms

Amazingly, my legs are almost totally fine, following yesterday's punishment. The cool down and stretching post-workout definitely helped, plus the stretches during my rest breaks, too. A lesson to be learned!

Seated barbell press @ 45lb - 12, 10, 7

Seated Arnold press @ 17.5s - 9, 9, 8

Dumbbell lateral raises @ 17.5s - 10, 9, 8

Hammer strength press @ 70lb - 5 minute burn

Upright row @ 65lb - 11, 9, 8

Barbell shrug @ 65lb - 5 minute burn

Barbell wrist curls @ 45lb - 11, 9, 6

Stretching

I didn't have time do the 5 minute forearm burn, as I wanted to make sure I did a few minutes of stretching before I walked home.

Quads, hamstrings and calves

Once again, I'm not looking forward to getting out of bed tomorrow morning...

Back squats @ 135lb - 3 x 10

70 mountain climbers

Leg presses @ 180 - 3 x 10

60 mountain climbers

Air squats on a bosu ball 3 x 20

50 mountain climbers

Leg extensions - 5 minute burn

Stiff leg deadlifts - 2 x 10 @ 115lb; 1 x 10 @ 95lb

40 mountain climbers

Leg curls - 5 minute burn

Standing calf raises on step @ 95lb - 3 x 10

30 mountain climbers

Seated calf raises @ 95lb - 5 minute burn

Cardio

From CardioWOD:

Row 500 meters for time - 2:28
2 minute recovery
Row 1000 meters  for time - 5:00
2 minute recovery
Row 2000 meters for time - 10:13

Chest and triceps

Bench press
105lb x 10, 10, 7

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Incline dumbbell bench press
35lb dbs x 11, 9, 8

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Dips - 11, 9, 6

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The cables were being used, so I subbed db flies instead.
Incline dumbbell flies - 20s x 15, 25s x 14, 9

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Dumbbell bench press @ 25s - 5 minutes burn

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EZ bar skull crushers @ 45lb - 14, 10, 8

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Two arm seated dumbbell extension @ 15lb - 11, 9, 8

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Cable tricep extensions @ 25lb - 5 minutes burn

Cardio

Treadmill - 30 minutes

Back and biceps

I really wasn't looking forward to the first part of my workout today, as my hams are still stiff from the traveling lunges and straight leg deadlifts on Wednesday. Lots of stretching and warming up to start the session.

Deadlifts @ 225lb - 2 x 5

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One arm dumbbell rows @ 55lb - 12, 11, 8 per side

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Wide grip pull-ups with knees raised - 5, 5, 4

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Barbell row @ 70lb - 12, 10, 8

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Machine row @ 40lb - 5 minute burn

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EZ bar preacher curls @ 45lb - 12, 9, 7 (+3 after a very brief rest)

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Chin-ups with hold - 7, 5, 4
I was supposed to concentration curls, but I forgot to Google it before I left home, so I didn't know what these were.

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Seated dumbbell curls @ 20lb - 5 minute burn