Back and biceps

Sun's out, guns out

Deadlifts - 225lb x 5; 230lb x 5

Reverse dumbbell flies - 17.5lb x 12, 12; 20lb x 11

Pull-ups - 12, 8, 7

Barbell row - 75lb x 10, 10, 9

Cable rows - 5 minute burn

Standing EZ barbell curls - 55lb x 12, 10, 9

Preacher dumbbell curls - 20lb x 10, 8, 8 per arm

Cable curls - 5 minute burn

Shoulders, traps and forearms

Standing military press - 55lb x 11, 9, 8

Seated Arnold press - 22.5lb x 12, 9, 8

Dumbbell lateral raises - 17.5lb x 12; 15 x 12, 10

Push press @ 45lb - 5 minute burn

Vertical row - 70lb x 10, 10, 9

Barbell shrug @ 95lb - 5 minute burn

Barbell wrist curls - 45lb x 15, 11, 10

Static barbell hold @ 115lb - 5 minute burn

Quads, hamstrings and calves

Dan Bailey. New-found respect for him, after seeing his recent video. Good attitude to life.

It's been a while since I did a full leg workout (minus the seated calf raise burn, because I ran out of time) but there's no soccer this week, so I have plenty of time to recover.

Front squats - 95lb x 10; 105lb x 10, 10

Traveling lunges - 40lb dumbbells x 10, 10, 10 per leg

Trap bar deadlift - 195lb x 6, 6, 6

Leg extensions - 5 minute burn

Stiff leg deadlifts - 135lb x 10, 10, 10

Standing calf raises on step - 115lb x 14, 12, 12

Slow painful bike ride home...

Upper body

Inspiration for Kristen!

My daughter, Kristen, wanted to workout this morning, which is the first time she's ever done any training. I helped her out by talking her through the exercises, showing her correct form, etc. I did the same movements alongside her, albeit with heavier weights.

15 minutes jogging on a treadmill

Push-ups: 30, 17, 15

Lateral pull-downs: 80lb x 15, 12, 11

Dumbbell curls: 17.5lb x 13, 12, 11

Tricep rope extensions: 20lb x 10, 9, 7

Dumbbell front raises: 17.5lb x 12; 15lb x 12, 10

5 minute treadmill cool down

Stretching

Kristen did really well. Her form was good and she gave it maximum effort.

Chest and triceps

Bench press - 100lb x 12, 10, 8

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

Dips - 10, 8, 7

Decline dumbbell flies - 25lb x 12, 9, 9

Chest press machine @ 80lb - 5 minute burn

EZ bar skull crushers - 55lb x 8; 50lb x 9, 9

Parallette dips, feet elevated - 11, 9, 8

Cable tricep extensions - 5 minute burn

Back and biceps

Damn sweaty bike ride to and from the gym today. I was soaked before I'd even started stretching! Great news, though: Both my daughter, Kristen, and my son-in-law, Neil, became members at ABsolute fitness this morning.

Deadlifts - 190lb x 10, 10

One arm dumbbell rows - 55lb x 12, 9, 8 per arm

Chin-ups - 9, 6, 5

Barbell row - 70lb x 13, 11, 10

Cable rows - 5 minute burn

Standing EZ barbell curls - 50lb x 13, 11, 10

Supersets:
Alternating dumbbell curls - 20lb x 20, 20
Alternating hammer curls - 15lb x 20, 20

Cable curls - 5 minute burn

Shoulders, traps and forearms

A quick Stonecroft workout before we took Madi to footie practice.

Dumbbell military press - 20lb x 2 - 14, 10, 8

Seated Arnold press - 20lb x 2 - 11, 9, 9

Dumbbell lateral raises - 15lb  x 2 - 14, 12, 11

Dumbbell vertical row - 35lb x 2 - 10, 10, 7

Dumbbell shrug - 40lb x 2 - 5 minute burn

Dumbbell wrist curls - 30lb x 12; 25lb x 10, 8

Rowing - 10 minutes

Chest and triceps

Decline bench press - 100lb x 12, 10, 8

Dumbbell bench press, drop sets - 45lb/35lb/25lb
8/5/5, 4/3/3, 0 (didn't do 45lb)/7/5

Dips - 8, 6, 5

Crossover cable flies - 30lb x 11, 9, 7

Push-ups - 5 minute burn

EZ bar skull crushers - 50lb x 12, 9, 9

Dumbbell extensions - 22lb x 15, 25lb x 12, 11

Back and biceps

Deadlifts - 190lb x 10, 10

One arm dumbbell rows - 55lb x 12, 9, 8 per arm

Lateral pull-downs - 90lb x 11, 8, 9

Inverted row - 10, 8, 7

Vertical rows (machine) - 5 minute burn

Standing EZ barbell curls - 50lb x 13, 10, 10

Supersets:
Alternating dumbbell curls - 20lb x 20, 20, 20
Alternating hammer curls - 15lb x 20, 20, 20

Jogged home.

Conditioning

One sweaty bugger.

Holy crap, this left me as a simpering puddle of sweat!

4 circuits:
30 kettlebell swings
20 box jumps
15 kettlebell lateral swings per side
2 minutes skipping
30 kettlebell crunches

It probably took me 10 minutes to put all the equipment away, just because I was so knackered.

Chest and triceps

Valenzuela and Briggs

Bench press - 95lb x 12, 10, 8

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

Dips - 11, 8, 7

Crossover cable flies - 30lb x 12, 9, 8

Chest press @ 80lb - 5 minute burn

EZ bar skull crushers - 50lb x 12, 9, 9

Bench dips, feet elevated on Swiss ball - 13, 11, 11

Cable tricep extensions - 5 minute burn

Oly lifts

Only had time to do a quick workout today, so kept it short and simple.

Power cleans
95lb x 3, 115lb x 3, 125lb x 3, 130lb x 3, 135lb x 2, 1

Deadlifts
135lb x 6
185lb x 6
225lb x 3
275lb x 2
290lb x 1
300lb x 1
310lb x 0

Quads, hamstrings and calves

First pure leg strength day in a while. My left adductor is much better, and I didn't feel any discomfort today. However, now it appears that I've done something to my left shoulder and neck, which is causing some pain when I turn my head or bend my neck certain ways.

3 x back squats, pyramid sets - 100lb x 10, 120lb x 8, 140lb x 6

Leg extensions @ 80lb - 5 minute burn

Stiff leg deadlifts - 135lb x 10, 10, 10

Standing calf raises on a step - 115lb x 13, 11, 10

Seated calf raises (machine) @ 90lb - 5 minute burn

Kettlebell crunches - 8kg x 30, 30, 30

Upper body(ish)

My right adductor seems to have healed completely, but there's still a slight twinge in my left, so I asked Cosmo if we could lay off the leg work for this week. Today's PT session - which started a bit late, so was truncated - was based around mostly upper body routines.

Bench press drop sets x 3; 45 seconds rest between rounds
120lb x 8, 100lb x 8, 80lb x 10

I needed a few assists in the last set, but this was surprisingly tough at only 80lb.

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Deadlifts; 45 seconds rest between sets
115lb x 8
165lb x 8
205lb x 8

Almost all of these were touch and go - with perfect form - except the last three reps at 205lb. My form was a bit dicey with the final two reps, as my back came up too soon before my legs had straightened.

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Supersets x 3:
Upright rows: 75lb x 10
Push-ups x 15

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Supersets x 3:
Standing alternating dumbbell curls: 20lb x 10
Standing alternating hammer curls: 15lb x 10

Vein-popping fun!

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Cable rows; drop sets
120lb x 10, 80lb x 10, 60lb x 10

Shoulders, traps and forearms

Let the games...um...continue! I hope Holmberg (third from right) qualifies again this year.

Standing military press - 55lb x 11, 8, 8

Seated Arnold press - 22.5lb x 11, 8, 8

Dumbbell lateral raises - 17.5lb x 13, 11, 8

Shoulder press (machine) - 5 minute burn

Vertical row - 70lb x 12, 9, 9

Barbell shrug @ 95lb - 5 minute burn

Barbell wrist curls - 45lb x 13, 10, 9

Static barbell hold @ 115lb - 5 minute burn

Today should have been a leg day, but I've had pain in both my adductors since playing footie on Friday. After my PT session on Tuesday, I had doms in my hamstrings, quads, plus some soreness in my adductor brevis in both legs. I thought the latter was just part of the doms from a taxing workout, but both the quads and hams cleared up by Friday. I had a soccer game on Friday evening, and as soon as I started to warm up - jogging, stretching, passing the ball, etc - I could tell that something was wrong. I had a little pain that got much worse when I started to sprint. I tried to run through it, but that probably wasn't very smart. My ego didn't want me to give up when players who were older than me were outrunning me.

I was in considerable pain after the game and all of Saturday. The right adductor doesn't feel too bad today, but the left is still pretty bad. This being the case, it would have been a big mistake to try squats and leg presses this morning, so I skipped the leg session and did an upper body routine instead. I'm going to let myself recover properly and not rush into a workout that will cause worse damage, as frustrating as that will be.

Chest and triceps

Bench press - 95lb x 12, 10, 8

Incline dumbbell bench press - 35lb x 10, 9, 8

Dips - 10, 8, 6

Incline dumbbell flies - 25lb x 14, 10, 8

Chest press machine @ 80lb - 5 minute burn

EZ bar skull crushers - 55lb x 9, 8, 7

Dumbbell extensions - 20lb x 13, 14, 12

Cable tricep extensions - 5 minute burn

I just clicked on a Facebook ad for Make Health Last, which has an online assessment questionnaire about healthy lifestyles. Here's why it's a load of bollocks:

(1) After answering a question about my height (5' 4"), weight (147lb) and waist size (28"), I was shown the message: "Your Body Mass Index (BMI) or waist measurement suggests you could benefit from losing some weight. When would you be willing to start making changes?" Overweight? F@#* off! That's because of muscle mass, you idiots, not a lard arse! I wear kids' clothes, for goodness' sake!

(2) When asked about my diet: "Eat high fat foods such as whole dairy products, fatty meats, donuts, cookies, or deep-fried foods such as battered fish, fish and chips, samosas or Jamaican patties?" So you're grouping whole dairy and fatty meat alongside donuts and cookies? Hmm...

(3) "Your answers suggest that you could benefit from eating a healthier diet. When would you be willing to make changes to eat a healthier diet?" Try never.

https://makehealthlast.ca/

Back and biceps

If this is true, then I'm going to be freaking strong when I wake up.

After yesterday's PT session, every damn inch of my body hurts (except my eyelids, which I'd like to shut for a long period of time).

Deadlifts - 225lb x 5, 5

One arm dumbbell rows - 55lb x 11, 9, 8 per arm

Pull-ups - 9, 6, 5

Barbell row - 70lb x 12, 10, 9

Cable rows - 5 minute burn

Standing EZ barbell curls - 50lb x 13, 10, 9

Preacher curls - 20lb x 9, 7, 7 per arm

Seated dumbbell curls - 5 minute burn

Conditioning

Feels like ages since I was at the gym, but it's only been a week. I definitely needed a (mental) break, though, and I was able to push myself hard today. The conditioning circuits were done in the parking lot.

3 x circuit:
30 kettlebell swings
20 kettlebell squat and press
15 kettlebell lateral swings per arm
20 kettlebell swing and squat

Jog to the small park behind the gym, then sprint up the hill three times, and jog back to the parking lot.

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2 sets of 10 kettlebell / bodyweight crunches (straight and each side counts as 1 rep)

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3 sets of 15 barbell twists

Cosmo kicked my butt today, but it felt good to be training hard again. Clearly, the week-long break paid off.

Shoulders, traps and forearms

Trained at Stonecroft's gym today, so I had to use the weights that were available rather than the usual ones at ABsolute Fitness.

Seated dumbbell military press @ 25lb x 2 - 10, 8, 7

Seated Arnold press @ 20lb x 2 - 12, 9, 9

Dumbbell lateral raises @ 15lb x 2 - 12, 12, 10

Shoulder press - 5 minute burn

Dumbbell vertical row @ 35lb x 2 - 12, 8, 8

Dumbbell shrug @ 35lb x 2 - 5 minute burn

Barbell wrist curls @ 35lb x 2 - 12, 9, 8

About to head off to Toronto to see this match at BMO Field this afternoon. Cher can't believe that they might actually play in rain. Bloody Canadians can't play sport unless they have a roof over their heads!