Back and calves

I'm not really enjoying this early morning training thing, but right now it's the only time I can get to the gym. Yawn!

Deadlifts
135lb x 10
225lb x 5,6

Pull-ups, drop sets
30lb/bodyweight - 6/6, 5/4, 4/3

Cable rows
80lb x 12, 11, 10

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

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Seated calf raises
75lb x 15, 15
Drop sets: 75lb/45lb - 15/12

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

Bent over calf raises
15, 15

Olys

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 1
140lb x 0, 1
145lb x 0

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Power snatches
45lb x 5, 5
65lb x 3
75lb x 3
85lb x 0, 1

Bollocks!

Chest and biceps

A 6:30am workout today, and I think I was still a bit sleepy as I felt like I lacked energy.

Bench press
115lb x 5
125lb x 4
130lb x 3
135lb x 2
140lb x 1

Dips - 13, 9, 7, 7

Incline bench press - 40s x 10, 7, 7

Machine flies (burn) - 55lb x 40

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Pinwheel curls - 50s x 5, 5, 5

EZ bar standing curls - 65lb x 12, 9, 7

Barbell curls, 21s - 3

Legs

Leg day with Ben.

I finally got squatting again after a long break due to my adductor injury. There was a little discomfort when I started warming up, but it felt like I'd be okay once I got going.

Front squats, just breaking parallel
95lb x 10, 10
115lb x 10, 10, 10

It felt good to be able to squat again, but I was surprised at how quickly I'd lost the ability to go heavy. I was pouring with sweat after the first warm up set!

Leg curls (can't remember weights)
Two legs
One leg at a time x 2
Two legs, drop sets

Leg extensions (weights?)
Two legs
One leg at a time x 2
Two legs, drop sets

45 degree calf raises
Two legs
One leg at a time x 2
Two legs, drop sets

Partial air squats for one minute (just lower part of the movement, not standing all the way up)
I thought I was going to lose my breakfast with this swift up and down motion.

Straight leg dumbbell deadlifts

Shoulders and traps

Another early morning session.

Seated barbell press
45lb x 10, 10
75lb x 6, 5, 4

Barbell shrug and hang cleans
100lb x 10, 10, 10

One arm front raise
15lb x 10; 17.5lb x 10, 10 per arm

Dumbbell lateral raise (burn)
12s x 40

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Close grip bench press
100lb x 9, 7, 5

EZ bar skull crushers
65lb x 9, 8, 7

Cable tricep extensions (burn)
30lb x 40

Chest and biceps

A busy day ahead, so the only way to fit in a workout was to get to the gym reallllly early.

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

Incline bench press - 100lb x 5, 5, 5

Piston dumbbell press - 35s x 8, 40s x 8, 45s x 6 per arm

Dumbbell flies (burn) - 20s x 40, 22s x 40

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Barbell curls - 55lb x 12, 8, 7

Drop sets: Curls @ 20s / Hammer curls @ 17.5s
10/8, 8/8, 8/6

Machine curls (burn) - 25lb x 40

Back, calves and abs

Deadlifts
135lb x 10, 10
185lb x 10, 10

Barbell rows - 80lb x 12, 12, 12

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

Cable row (burn) - 60lb x 40, 50lb x 40

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Seated calf raises - 75lb x 15, 14, 15

45 degree calf raises (burn)
100lb x 40, 110lb x 40

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Crunches - 25, 25, 25

Weighted situps with twists - 10, 10, 10
(1 situp + 2 twists per side = 1 rep)

Biceps, triceps and forearms

Dumbbell curls - 35s x 6, 6, 6

Dumbbell one-arm tricep extensions - 22lb x 12, 25lb x 10, 10 per arm

Hammer curls - 25s x 10, 10, 27s x 10 per arm

Tricep cable extensions - 30lb x 15, 40lb x 7, 35lb x 8, 7

Machine preacher curls - 50lb x 12, 10, 7

Barbell curls, 21s x 3

Chin-ups - 8, 7, 6

Wrist roller - 2, 2, 2

Quads, hamstrings and abs

Jeebus!

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

Straight leg deadlifts
135lb x 5, 5
205lb x 5, 5, 5

Leg curls
50lb x 12, 12
Drop sets - 50lb x 8, 25lb x 12, 12.5lb x 15

Leg press (burn) - 110lb x 40, 130lb x 40

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Leg hip raises - 20, 20, 20

Russian twists - 100

Scissor kicks - 50, 40, 30

Heel touches - 70, 50

Chest and biceps

Bench press - 100lb x 12, 10, 8, 7

Incline bench press - 100lb x 6, 6, 5, 5

Alternating sets: clapping push-ups/standard push-ups
8/12, 4/10, 5/10

Machine flies (burn) - 55lb x 40; 50lb x 40

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Pinwheel curls - 47s x 7; 45s x 7, 7

Standing EZ barbell curls - 65lb x 12, 9, 9

Barbell curls, 21s (empty) x 3

Terry Fox Run

Today I ran the longest distance I've ever attempted. By accident.

I was doing the Terry Fox Run with Madi. She was on her bike, while I was running. We'd planned to do the 3.7km route, but Madi got a little bit ahead of me and took the turn towards the longer route. I shouted at her to turn back, but she was too far away to hear me, so she kept going. I needed to keep her in my sight, so I followed her and eventually caught up. By that point, we were so far away from the 3.7km route that we had to keep going.

In the end, we completed 8.7km. Madi did a great job for a 9 year old, and cycled nearly the entire course. She only dismounted to push her bike up one really steep hill. I didn't time the run, but I know it was roughly 40 minutes.

This was my first year as organizer of the New Hamburg Terry Fox Run. We had 55 runners, including a lot of young kids, and raised $1,761.00 for cancer research.

Shoulders and triceps

Seated barbell press
45lb x 10, 8
75lb x 6, 5, 4

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

One arm front raise
15lb x 10, 10, 10 per arm

Dumbbell lateral raise (burn)
10s x 40 reps

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Close grip bench press
95lb x 10, 6, 5

Dumbbell tricep extensions
20lb x 12, 12, 12 per arm

EZ bar skull crushers
60lb x 12, 11, 9

Cable tricep extensions (burn) 30lb x 40

Chest and biceps

Diet and training seem to be going okay.

Training session with Ben.

Hammer curls

Decline barbell bench presses (Smith)

Machine preacher curls

Incline dumbbell bench presses

Machine flies

Reverse grip cable curls

To finish:
3 sets of 5 wide-grip pull-ups + 10 push-ups

Abs

My workout sessions this week have been a bit shorter than usual, due to family commitments. 

3 circuits; 1 minute rest between each circuit
25 x sit-ups
20 x scissor kicks (per leg)
Plank - max time
25 x bicycle crunches (per leg)
25 x side-to-side ankle touches (per side)
Side plank - max time (per side)

Back and calves

Deadlifts
135lb x 5, 5
185lb x 10, 10

Barbell rows - 75lb x 12, 12, 12

Pull-ups - 11, 9, 7

Rear delt rows machine (burn)
60lb x 40; 50lb x 40

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Seated calf raises - 75lb x 15, 15, 15

45 degree calf raises (burn) - 90lb x 40; 100lb x 40

Quads and hamstrings

My right adductor is still a little sore, although the pain has decreased. Doing trap bar deadlifts instead of full back squats means I don't have to go down as low, thus avoiding exacerbating the problem. I got fairly heavy, but not up to my 1RM. However, it's been quite some time since I did these.

Trap bar deadlift
105lb x 6
140lb x 6
175lb x 4
210lb x 2
245lb x 1
280lb x 1
315lb x 1
335lb x 1

Leg extensions
62,5lb x 10, 10, 10
Drop sets - 62.5lb x 20, 37.5lb x 10, 25lb x 10

Straight leg deadlifts - 225lb x 3, 205lb x 5, 5

Leg curls
50lb x 12, 11
Drop sets - 50lb x 8, 25lb x 12

Shoulders and triceps

Push press - 3, 3, 3, 3, 3, 3
85lb, 95lb, 105lb, 110lb, 115lb, 120lb (2)

Seated Arnold press - 25s x 12, 10, 9

One arm front raise - 17.5lb x 10, 10, 10 per arm

Seated dumbbell shrugs/lateral raises; alternating reps
15s x 12, 12, 12

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Close grip bench press - 105lb x 5, 5, 5

Dumbbell tricep extensions - 20lb x 12, 12, 12 per arm

EZ bar skull crushers - 60lb x 12, 10

Cable tricep extensions (burn) - 30lb x 40

Chest and biceps

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

Alternate sets - dips/push-ups
10/12, 6/10, 7/9

Dumbbell bench press - 40s x 10, 8, 8

Dumbbell flies (burn) - 20s x 40, 40

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

Alternating hammer curls - 25s x 10, 10, 10 per arm

Barbell curls (empty) - 21s x 3

Back and core

Ben. Nuff said.

Deadlifts
Warm-up - 135lb x 10, 10
185lb x 10, 10

Cable rows

Dumbbell lat shrugs

Lateral pull-downs

Power cleans - 95lb x 8, 8, 8, 8

Back extensions

Sit-ups

Side-to-side ankle touches

Quads and hamstrings

Back squats (Smith rack)
110lb 100lb x 10
145lb 135lb x 5
165lb 155lb x 5
180lb 170lb x 5
195lb 185lb x 5
205lb 195lb x 3

Edit: I later found out that the bar in the Smith rack is 10lb heavier than I thought, so my performance was underrated.

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

Straight leg deadlifts - 225lb x 5, 5, 3
I'd actually meant to do 205lb, but for some reason I wasn't concentrating and put two 45lb bumper plates on each side of the bar.

Leg curls
50lb x 12, 10
Drop sets 50lb x 7, 12.5lb x 8

Dumbbell straight leg deadlifts (burn) - 40s x 40 reps

Abs

Arsenal's new signing, Mesut Ozil.

Leg hip raises - 20, 20, 20

Bicycle crunches - 30, 30, 30 per side

Sit-ups - 25, 25, 25

Dumbbell side bends - 40lb x 12, 12, 12 per side

Scissor kicks - 50, 50, 50

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45 minutes swimming

Chest and biceps

Olivier Giroud

Today's training session felt like it went on for ages, but that's only because I kept stopping to watch Arsenal v Spurs on the TV. Olivier Giroud, you genius!

Bench press - Small bench, safeties at 6 holes; starting from the top.
115lb x 5
125lb x 5
130lb x 3
135lb x 2
140lb x 2
145lb x 1
150lb x 0

Dips - 12, 9, 8, 7, 5

Incline bench press - 100lb x 6, 6, 5, 5

Push-ups - 20, 15, 12

Machine flies (burn) - 50lb x 40

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Pinwheel curls - 45lb x 8, 8, 8 per arm

Standing barbell curls - 65lb x 10, 7, 8

Barbell preacher curls (burn) - 45lb x 40