Shoulders, traps and forearms

Power cleans
5 x 45lb
5 x 65lb
3 x 75lb
3 x 85lb
2 x 100lb
2 x 115lb
1 x 130lb
1 x 135lb
1 x 145lb (F)
1 x 140lb (F)

Seated Arnold press - 30s x 9, 8, 7

One arm bent over shoulder row
45lb x 10, 10, 10; 47lb x 10

Supersets
Dumbbell upright rows - 20s x 12, 12, 12
Machine shoulder press - 50lb x 12, 40lb x 12, 35lb x 12

Barbell holds - 135lb

Wrist roller

Legs

Out of nowhere today, my right adductor started hurting. This has been a re3gular occurrence this summer, which I put down partly to playing soccer every Friday. However, it's been six days since my last game, and I felt fine until now. I was hoping to do some squats with Ben, as I want to start increasing the weight I use.

As always with Ben's PT sessions, I do so many different routines that I can never remember exactly what we did nor the weights we used.

Leg curls

Leg extensions

Leg press calf raises

Dumbbell straight leg deadlifts

Wall sits

Chest and biceps

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

Incline bench press - 105lb x 8, 5, 6, 7

Dumbbell bench press - 40s x 11, 10, 8

Dumbbell flies (burn) - 30s x 40; 25s/20s x 40

======

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

Standing barbell curls - 65lb x 11, 9, 9

Back and calves

Deadlifts
Warm up - 135lb x 10
225lb x 5, 5, 5

Pull-ups; drop sets - 40lb/20lb/bodyweight
4/4/4, 3/3/3, 3/3/2

Barbell rows - 75lb x 12, 12; 80lb x 12

Cable row (burn) - 60lb x 40

======

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

Single leg calf raises - 50, 50

Bent over calf raises - 12, 12, 12

Shoulders and traps

Power clean and press - 95lb x 3, 3, 3, 3, 3

Seated dumbbell shoulder press - 30s x 10, 9, 8
Drop sets - 30s x 6; 20s x 6; 10s x 8

One arm bent over shoulder row - 45lb x 10, 10, 10, 9 per arm

Seated dumbbell shrugs/lateral raises - 15s x 12, 12, 12, 12

Alternating dumbbell upright rows - 30s x 12, 12, 12, 12

Barbell shrugs - 185lb x 10, 10, 10

Biceps, triceps and forearms

Dumbbell curls - 30s x 6; 35s x 6; 40s x 6

Dumbbell one-arm tricep extension - 22lb x 10, 10, 10 per arm

Hammer curls - 22s x 10; 25s x 10, 10

Tricep cable extensions - 30lb x 12; 40lb x 6, 6, 5

Preacher curls - 50lb x 12; 60lb x 10; 65lb x 8

Barbell curls, 21s (empty) x 3

Negative dumbbell curls - 17.5s x 5, 6, 5

Wrist roller - 2 x 2, 2

Weight plate hold

Chest

Ben. Chest. Lots of reps. Nuff said.

Incline dumbbell bench presses

Decline bench presses - Smith rack

Bench presses - heavy weight, low reps

Bench presses - light weight; increase number of reps by one with each set, up to 20 reps with last set
There were 15-20 seconds rest between reps. I started off with 65lb (45lb bar plus 2 x 10lb plates), dropping to 5lb plates, then empty 45lb bar, before finishing with a 35lb bar. Got tough real quick!

Dumbbell flies, holding at bottom (stretching)

I'm sure I've missed something, because - once again - we did a lot in one hour.

Abs

Didn't have much time today, so I did a quickish workout at the Stonecroft gym.

Bicycle crunches - 30, 30, 30 per side

Plank with feet on a Swiss ball - 54 seconds, 45, 51

Dumbbell side bends - 15, 15, 10 per side

Decline sit-ups - 15, 15, 15

Scissor kicks - 30 seconds x 3

Side planks - 30 seconds each side x 2

======

10 minutes running

Shoulders and triceps

Seated barbell press- 75lb x 10, 6, 6, 5

Seated Arnold press - 25s x 11, 9, 8

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

Dumbbell lateral raise (burn) - 10s x 40, 40

======

Close grip bench press - 110lb x 5, 5, 4

Dumbbell tricep extensions - 20lb x 12, 12 per arm
EZ bar skull crushers - 60lb x 12, 10

Cable tricep extensions (burn) - 30lb x 40

======

Wrist roller

Conditioning

Four circuits:
Row 500m
30 kettlebell swings
30 box jumps
2 minutes skipping
30 ball slams
10 shuttle runs

This was one of those workouts where, at the halfway point, I wished I hadn't started it.

Back and calves

I would normally have done some ab work to finish today, but I started to feel fatigued, probably from all the sprinting yesterday during soccer. I decided to listen to my body rather than force myself too much.

Deadlifts - 235lb x 5, 5

Wide grip pull-ups - 11, 8, 7

Dumbbell rows - 45s x9; 40s x 10, 10

Lateral pull downs - 80lb x 12; 90lb x 10, 10

======

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

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

Shoulders, traps, forearms and grip work

Another punishing strength workout with Ben. We fit so much into each hour that I struggle to remember everything we do, so here - to the best of my memory - is today's workout.

Seated dumbbell shoulder press - 35s x 7, 8, 7
Final set: drop sets - 35s x 6; 25s x 5; 15s x 4 
Some assists on the last couple of reps in each set. With the drop sets, the weights felt ridiculously light, but I still couldn't move them without struggling.

Barbell shrugs/hang cleans; alternating reps
95lb x 10, 10, 10, 10

One arm bent over shoulder row
40lb x 10; 45lb x 10, 10, 10 per arm

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

Alternating dumbbell upright rows - 20s
Machine flies (can't remember weight)
12, 12, 12, 12 of each movement

One-handed barbell holds - 115lb
Ben held one end and I had the other, switching hands whenever my grip failed. And, of course, it was always my grip that went first!

Wrist roller

Chest and biceps

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

Incline bench press - 100lb x 9, 8, 7, 5

Dumbbell bench press - 40s x 11, 9, 8

Machine flies - 55lb x 40, 40

Push-ups - 15, 13, 11

======

Pinwheel curls - 40s x 7, 7, 7 per arm

Standing barbell curls - 60lb x 12, 12, 9

Barbell preacher curls - 45lb x 40

Quads and hamstrings

Felt a bit bleh today because of a crappy night's sleep. I didn't have much energy, and had to guts it out a bit this afternoon.

Back squats to parallel - 190lb x 5, 5, 5, 4

Leg press - 270lb x 10, 10, 10

Leg extensions - 87.5lb x 10, 10, 10

Straight leg deadlifts - 205lb x 5, 5; 210lb x 5

Leg curls - 50lb x 12, 10, 9

Dumbbell straight leg deadlifts - 40s x 40 reps

Shoulders and triceps

I started taking creatine again a couple of months ago. I don't know if it's my imagination, but I feel like my post-exercise recovery has improved. I had a challenging leg session with Ben last Monday, from which I recovered two days later. I played all 90 minutes of a fast-paced soccer game on Friday, and I outran the three opposition players whom I was marking. Not all at the same time; they subbed out every 15 minutes or so, but we were several payers short, so I stayed on the pitch for the whole game. My legs feel a bit tired, but certainly not over-fatigued.

Seated barbell press - 70lb x 11(!), 6, 6, 4

Seated Arnold press - 25s x 11, 9, 8

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

Dumbbell lateral raise - 10s x 40 reps

Close grip bench press - 110lb x 5, 5

Dumbbell tricep extensions - 17.5lb x 12; 20lb x 12 per arm

EZ bar skull crushers - 60lb x 10, 10

Parallette bench dips x 40, 40

======

Decline sit-ups - 23, 18, 14

Cleans, dips and snatches

Every minute, on the minute
Odd minutes: 5 x power cleans @ 95lb - 10 sets
Even minutes: 5 x dips, breaking parallel - 10 sets
Total of 20 minutes

======

Hang snatches (practice)
65lb x 5, 5, 5
70lb x 5, 4

Conditioning and abs

My legs still feel a little tight after Monday's PT session, so I spent about 10 minutes stretching before I started training.

3 circuits:
12 x parallette jumps
20 x burpees
20 x kettlebell swings
100 x skips
10 x shuttle runs with punch bag

======

Weighted sit-ups/Russian twists (2 twists per side)
10, 10, 10

Ab roll-outs - 10, 10, 10

Chest and biceps

Bench press - 125lb x 4, 3; 115lb x 5, 4

Incline bench press - 100lb x 8, 8, 7, 5

Dumbbell bench press - 40s x 11, 9, 8

Machine flies - 65lb x 40; 55lb x 40

======

Pinwheel curls - 35s x 7; 40s x 7

Standing barbell curls - 60lb x 12, 10, 8

Drop sets: Dumbbell curls @ 25s/Hammer curls @ 17.5s
10/12, 7/7, 6/7, 5/6

Legs

I just know that this is going to hurt like a bee-atch tomorrow morning, and probably even worse the day(s) after. Heavy leg days don't cause me too much doms, but lighter weight/high rep routines like this are a nightmare. I'd previously trained with Ben only four days ago, but I wanted to get my leg day in early so I'd recover in time for soccer on Friday.

Pre-exhaustion
Single leg extensions @ 15lb, alternating after 15 reps per leg; 3 sets per leg

Leg press
180lb x 10
270lb x 10, 10
180lb x 10 - 5 seconds to lower, 5 seconds hold, then 5 seconds push
140lb x 10 - 5 seconds to lower, 5 seconds hold, then 5 seconds push
90lb x 25 - regular speed

Leg curls
37.5lb x 10
50lb x 10
62.5lb x 5; 50lb x 10 (all one set; I couldn't complete all 10 at 62.5lb); 37.5lb x 5 to finish

Traveling lunges
40lb dumbbells - 1 length of the gym, rest 30 seconds, then return; 3 sets

Calf raises - 3 continuous sets
Leg press calf raises x 10
Standing calf raises x 15

Straight leg dumbbell deadlifts
40lb dumbbells x 10, 10, 10
I had to break these up because either (a) my grip failed, or (b) my back felt sore, probably because of the deadlifts I did a couple of years ago.

Back, calves and abs

Deadlifts
Warm up - 135lb x 10
225lb x 6
275lb x 4, 3
225lb x 10

Barbell rows - 75lb x 12, 12, 12

Wide grip pull ups - 9, 7, 6

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

======

Seated calf raises - 45lb x 15, 75lb x 15, 15

Single leg calf raises (alternating legs after 10 reps) - 40, 40

======

Leg hip raises - 20, 20, 20

Russian twists - 100 (resting as needed)

Scissor kicks - 50, 30, 30

Biceps, triceps and forearms

Jason Khalipa

Got a nice pump on today! I got through a lot of different exercises with Ben today, and I'm not sure I've remembered them correctly, but here's a list of all of the movements (not in the correct order).

Dumbbell curls

Dumbbell one-arm tricep extension

Hammer curls

Preacher curls

Barbell curls, 21s (empty)

Tricep cable extensions

Negative cable curls

Wrist roller

Weight plate hold

Quads and hamstrings

If the bar ain't bendin' you're just pretendin'.

Unusually for me, I didn't have a detailed plan for today's workout. I knew I wanted to have a leg day, as I'm not playing soccer tomorrow, but didn't write down the exercises and weights I wanted to start with, so ended up winging it. However, it looks like I used heavier weights than before, simply because I was guessing.

Back squats to parallel - 190lb x 5, 5, 5

Leg press - 270lb x 10, 10, 10

Traveling lunges - 60s x 20, 16, 10 total

Leg extensions - 50lb x 40, 40

Straight leg deadlifts - 225lb x 5, 4, 3

Leg curls - 37.5lb x 40

By the way, it's my seven year anniversary of healthy living!