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

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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

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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

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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

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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

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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

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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

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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

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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

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Pinwheel curls
45s x 6, 6, 6

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

Barbell curls, 21s x 3

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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

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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

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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

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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

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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)

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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