Spoto bench press
115lb x 4
120lb x 4
125lb x 4
130lb x 4
135lb x 4
140lb x 2
Bent over barbell row
115lb x 4, 4, 4
125lb x 4, 4, 4
Shoulder press
65lb x 10
Wide neutral grip pull-ups
10 reps
Angled dips
10, 10, 10
Friday, 12 September 2014
Thursday, 11 September 2014
Control lower
Still exhausted from our trip to Toronto and late return. On Tuesday. Bloody old man!
Pause back squats
155lb x 4
165lb x 4
170lb x 4, 4
180lb x 4, 4
Pause deadlifts
195lb x 4, 4
210lb x 4
Barbell calf raises
135lb x 15
185lb x 15, 15
Pause back squats
155lb x 4
165lb x 4
170lb x 4, 4
180lb x 4, 4
Pause deadlifts
195lb x 4, 4
210lb x 4
Barbell calf raises
135lb x 15
185lb x 15, 15
Monday, 8 September 2014
Heavy upper
Bench press
115lb x 6
130lb x 5 + 1
135lb x 4 + 1
125lb x 6
Pull-ups
30lb plate x 5
25lb x 5
Push press
85lb x 3
95lb x 3
105lb x 3
Pendlay row
135lb x 6, 6, 6
Dips
12, 10, 8
115lb x 6
130lb x 5 + 1
135lb x 4 + 1
125lb x 6
Pull-ups
30lb plate x 5
25lb x 5
Push press
85lb x 3
95lb x 3
105lb x 3
Pendlay row
135lb x 6, 6, 6
Dips
12, 10, 8
Labels:
bench press,
dips,
pendlay row,
push-press,
weighted pull-ups
Sunday, 7 September 2014
Heavy lower
Easing myself back into a heavy routine.
Back squats
185lb x 6
195lb x 6
205lb x 6
Deadlifts
255lb x 6
275lb x 6
Leg extensions
75lb x 12, 12, 12
While I was doing the squats and deadlifts, there was another guy in the gym - he looked a bit younger than me and was friggin' huge - doing some upper body work: bench presses, barbell rows and shoulder presses, all with some bloody serious weight. I could see he was looking over at me during some of my sets, and I thought he was probably thinking, "Meh - lightweight", especially as I used straps for the deadlifts. He came into the changing room as I was getting ready to leave and said, "That was some impressive leg work. I can't use that much weight." Really? The guy was massive! And these weren't even my max weights.
Back squats
185lb x 6
195lb x 6
205lb x 6
Deadlifts
255lb x 6
275lb x 6
Leg extensions
75lb x 12, 12, 12
While I was doing the squats and deadlifts, there was another guy in the gym - he looked a bit younger than me and was friggin' huge - doing some upper body work: bench presses, barbell rows and shoulder presses, all with some bloody serious weight. I could see he was looking over at me during some of my sets, and I thought he was probably thinking, "Meh - lightweight", especially as I used straps for the deadlifts. He came into the changing room as I was getting ready to leave and said, "That was some impressive leg work. I can't use that much weight." Really? The guy was massive! And these weren't even my max weights.
Saturday, 6 September 2014
Biceps and triceps
Alternating dumbbell curls, each side
25s x 10, 30s x 10, 10
Bench dips, feet elevated
20, 20, 16
Incline hammer curls
20s x 12, 12, 12
Seated French press
30lb x 10, 10, 10
Underhand lateral pull-downs (Bowflex)
200 x 12, 12, 12 (no way that was 200lb, but I used two 50 rods on each side)
25s x 10, 30s x 10, 10
Bench dips, feet elevated
20, 20, 16
Incline hammer curls
20s x 12, 12, 12
Seated French press
30lb x 10, 10, 10
Underhand lateral pull-downs (Bowflex)
200 x 12, 12, 12 (no way that was 200lb, but I used two 50 rods on each side)
Thursday, 4 September 2014
Heavy upper: Deloading
Bench press
115lb x 6, 6, 6, 6
Wide pull ups
10, 8, 8
Push press
85lb x 3, 3, 3
Rope lat cable rows
60lb x 10, 10, 10
Supersets
Incline dumbbell bench press
Incline dumbbell flies
25s x 12/12, 12/8, 12/5
115lb x 6, 6, 6, 6
Wide pull ups
10, 8, 8
Push press
85lb x 3, 3, 3
Rope lat cable rows
60lb x 10, 10, 10
Supersets
Incline dumbbell bench press
Incline dumbbell flies
25s x 12/12, 12/8, 12/5
Labels:
bench press,
cable row,
incline bench press,
incline dumbbell flies,
push-press,
wide grip pull-ups
Wednesday, 3 September 2014
Heavy lower: Deloading
150lb x 6, 6, 6
Deadlifts
205lb x 6, 6, 6
Front squat
105lb x 6, 6, 6
Hang cleans
85lb x 10, 10, 10
Straight leg deadlifts
135lb x 6, 6, 6
Labels:
back squats,
deadlift,
front squats,
hang clean,
straight leg deadlifts
Monday, 1 September 2014
Control upper: deloading
Spoto bench press
95lb x 4, 4
115lb x 4, 4, 4, 4
Pendlay row
95lb x 4, 4
115lb x 4, 4, 4, 4
Shoulder press
70lb x 7 + 2 + 1
Neutral grip pull-ups (squat rack)
10 reps
Angled dips
10, 10, 9
Tricep cable extensions
40lb x 10, 10, 9
95lb x 4, 4
115lb x 4, 4, 4, 4
Pendlay row
95lb x 4, 4
115lb x 4, 4, 4, 4
Shoulder press
70lb x 7 + 2 + 1
Neutral grip pull-ups (squat rack)
10 reps
Angled dips
10, 10, 9
Tricep cable extensions
40lb x 10, 10, 9
Labels:
cable tricep extension,
dips,
neutral grip pull ups,
pendlay row,
shoulder press,
spoto bench press
Sunday, 31 August 2014
Control lower: Deloading
Pause back squats
135lb x 4
145lb x 4
150lb x 4, 4, 4, 4
Pause deadlifts
135lb x 4
150lb x 4, 4, 4, 4, 4
Standing calf raises
115lb x 10
135lb x 12, 12, 12
Leg raises
12, 12, 12
Cable crunches
40lb x 12, 12, 12
Friday, 29 August 2014
Assessment
Another trainer is doing a runner! I've only been training with Mitch for two months, and now he's heading off to university, so he won't have the time to workout with me any more. And what a two months it's been. I've made incredible progress due to Mitch teaching me ways to improve all of the big lifts, by using a series of cues for each one. That's done wonders for my confidence, too.
As this was Mitch's last day at ABsolute Fitness, he decided to do the same strength assessment that we did in our first session, to see if I'd improved. All of the following routines were to determine my 3 rep maxes for each movement.
Here's what I did on Monday, June 30:
3RM (projected 1RM)
Back squat; a2g: 215lb x 3 (245lb)
Bench press: 145lb x 3 (165lb)
Deadlift: 275lb x 3 (300lb)
And this is what I managed today:
3RM (projected 1RM)
Back squat; a2g: 225lb x 3 (250lb)
Bench press: 160lb x 3 (180lb)
Deadlift: 315lb x 3 (340lb)
That's solid progress. I'm particularly pleased with the bench press numbers, as I felt like I'd stalled with these. All three lifts are 3 rep PRs. I've squatted 225lb to parallel before, for one rep. Before I started training with Mitch, I'd only ever done a one rep bench press at 145lb, so that's a big improvement. My 1RM for deadlifts was 325lb, but 315lb for three reps is pretty good.
To finish off today's session I did:
Floor presses
3 sets of 115lb x 5
Weighted neutral grip pull-ups
2 sets of 6 x 25lb
As this was Mitch's last day at ABsolute Fitness, he decided to do the same strength assessment that we did in our first session, to see if I'd improved. All of the following routines were to determine my 3 rep maxes for each movement.
Here's what I did on Monday, June 30:
3RM (projected 1RM)
Back squat; a2g: 215lb x 3 (245lb)
Bench press: 145lb x 3 (165lb)
Deadlift: 275lb x 3 (300lb)
And this is what I managed today:
3RM (projected 1RM)
Back squat; a2g: 225lb x 3 (250lb)
Bench press: 160lb x 3 (180lb)
Deadlift: 315lb x 3 (340lb)
That's solid progress. I'm particularly pleased with the bench press numbers, as I felt like I'd stalled with these. All three lifts are 3 rep PRs. I've squatted 225lb to parallel before, for one rep. Before I started training with Mitch, I'd only ever done a one rep bench press at 145lb, so that's a big improvement. My 1RM for deadlifts was 325lb, but 315lb for three reps is pretty good.
To finish off today's session I did:
Floor presses
3 sets of 115lb x 5
Weighted neutral grip pull-ups
2 sets of 6 x 25lb
Labels:
back squats,
bench press,
deadlift,
floor press,
weighted pull-ups
Tuesday, 26 August 2014
Heavy upper
Bench press
125lb x 6
130lb x 6
135lb x 5 + 1
Neutral pull-ups
25lb plate x 6
Dumbbell shoulder press
35s x 10
42s x 6, 5
Wide cable row
110lb x 6
120lb x 6, 6
Feet elevated push-ups (Swiss ball)
18, 13, 11
125lb x 6
130lb x 6
135lb x 5 + 1
Neutral pull-ups
25lb plate x 6
Dumbbell shoulder press
35s x 10
42s x 6, 5
Wide cable row
110lb x 6
120lb x 6, 6
Feet elevated push-ups (Swiss ball)
18, 13, 11
Labels:
bench press,
neutral grip pull ups,
push-ups,
seated shoulder press,
weighted pull-ups,
wide cable rows
Thursday, 21 August 2014
Heavy lower
Not much time today, so just did the main lifts.
Back squat
205lb x 6
210lb x 6
218lb x 6
I did 215lb last week, but didn't want to push my luck. I wanted to get back my confidence after my spectacular fail-and-bail while doing pause squats with Mitch on Monday. A small increase today did just that. Plus it's still a 6-rep PR.
Deadlifts
280lb x 6
295lb x 5
Back squat
205lb x 6
210lb x 6
218lb x 6
I did 215lb last week, but didn't want to push my luck. I wanted to get back my confidence after my spectacular fail-and-bail while doing pause squats with Mitch on Monday. A small increase today did just that. Plus it's still a 6-rep PR.
Deadlifts
280lb x 6
295lb x 5
Tuesday, 19 August 2014
Control upper
Much better than yesterday's PT session, when nothing seemed to click.
Spoto bench press
115lb x 4
120lb x 4
125lb x 4
130lb x 4
135lb x 4
140lb x 4
Bent over barbell row
95lb x 4
115lb x 4
125lb x 4, 4, 4, 4
Shoulder press
70lb x 10
Neutral grip pull-ups
10 reps
Angled dips
10, 10, 8
Tricep cable extensions
50lb x 7
40lb x 10, 8
Spoto bench press
115lb x 4
120lb x 4
125lb x 4
130lb x 4
135lb x 4
140lb x 4
Bent over barbell row
95lb x 4
115lb x 4
125lb x 4, 4, 4, 4
Shoulder press
70lb x 10
Neutral grip pull-ups
10 reps
Angled dips
10, 10, 8
Tricep cable extensions
50lb x 7
40lb x 10, 8
Labels:
bent over rows,
cable tricep extension,
dips,
neutral grip pull ups,
shoulder press,
spoto bench press
Thursday, 14 August 2014
Heavy lower
Tuesday, 12 August 2014
Control upper
Spoto bench press
115lb x 4
120lb x 4
125lb x 4
130lb x 4
135lb x 4
140lb x 3 + 1
Pendlay row
135lb x 4, 4, 4, 4
140lb x 4, 4
Push press
95lb x 3, 3
100lb x 3
Wide grip pull-ups
12 reps
Labels:
pendlay row,
push-press,
spoto bench press,
wide grip pull-ups
Thursday, 7 August 2014
Control lower
175lb x 4
185lb x 4
190lb x 4
200lb x 4, 4, 2+1
I failed pretty spectacularly with my last set. I got stuck in the hole attempting the third rep and had to bail, dropping the barbell noisily. Mitch helped me rack the bar, I rested a bit, then tried - successfully - for a third rep. I got stuck again attempting a fourth, but Mitch was spotting me and helped me back up. Ordinarily, I would have been disappointed at my failure, but this was a heavy routine, and a bit more ambitious than the last time I tried the same thing. At least I had the confidence to try, and also to try again after failing a rep.
Pause deadlifts
215lb x 4, 4
225lb x 4
Cable crunches
40lb x 12, 12, 12
I ran out of time because I'd spent so much time warming up and resting between squat sets. I was still tight from last week's heavy leg day with Mitch, so I really did need to warm up well.
Labels:
cable crunches,
pause back squats,
pause deadlifts
Tuesday, 5 August 2014
Heavy upper
Felt a bit sluggish today, which meant I struggled to hit some of the same numbers as last time. I think it was just because I needed to eat closer to my workout.
Bench press
130lb x 6
133lb x 4 + 1 + 1
135lb x 3 + 1 + 1 + 1
One-arm dumbbell rows; per arm
60lb x 6, 6
65lb x 6
Shoulder press
85lb x 5 + 1
Pull-ups
47lb x 4 + 1 + 1
Decline bench press
85lb x 12
95lb x 12, 10
Machine rear delt rows
70lb x 12
80lb x 12
85lb x 12
Bench press
130lb x 6
133lb x 4 + 1 + 1
135lb x 3 + 1 + 1 + 1
One-arm dumbbell rows; per arm
60lb x 6, 6
65lb x 6
Shoulder press
85lb x 5 + 1
Pull-ups
47lb x 4 + 1 + 1
Decline bench press
85lb x 12
95lb x 12, 10
Machine rear delt rows
70lb x 12
80lb x 12
85lb x 12
Labels:
bench press,
decline bench press,
dumbbell row,
row/rear delt machine,
shoulder press,
weighted pull-ups
Thursday, 31 July 2014
Control upper
120lb x 4, 4
125lb x 4
130lb x 4, 4
133lb x 4
Barbell row from the ground
135lb x 4, 4, 4
140lb x 4
145lb x 4, 4
Shoulder press
70lb x 10
Parallel pull-ups
12 reps
Dips
12, 9, 7
Labels:
barbell row,
dips,
parallel pull-ups,
shoulder press,
spoto bench press
Tuesday, 29 July 2014
Heavy lower
I had a busy work schedule today, so only had time for the two main lifts.
Back squat
190lb x 6
200lb x 6
205lb x 6
Deadlifts
260lb x 6
280lb x 5
I was going to attempt the sixth rep, but my back was so fatigued that I couldn't get my set up right. I didn't want to risk another lower back injury, like a couple of weeks ago, so decided to quit.
Back squat
190lb x 6
200lb x 6
205lb x 6
Deadlifts
260lb x 6
280lb x 5
I was going to attempt the sixth rep, but my back was so fatigued that I couldn't get my set up right. I didn't want to risk another lower back injury, like a couple of weeks ago, so decided to quit.
Monday, 28 July 2014
Heavy upper
130lb x 6, 6
135lb x 5 + 1
Pull-ups
25lb plate x 6 (using belt)
Push press
85lb x 3
95lb x 3
105lb x 3
110lb x 3
Barbell shrugs
225lb x 12, 12, 10
Clapping push-ups
12, 10, 7
Saturday, 26 July 2014
Control lower
Pause back squats
170lb x 4
175lb x 4
180lb x 4
185lb x 4
190lb x 4, 4
Deadlifts
255lb x 4
265lb x 4
275lb x 4
Hang cleans
85lb x 10, 10, 10
Leg raises
20, 20, 16
170lb x 4
175lb x 4
180lb x 4
185lb x 4
190lb x 4, 4
Deadlifts
255lb x 4
265lb x 4
275lb x 4
Hang cleans
85lb x 10, 10, 10
Leg raises
20, 20, 16
Labels:
deadlift,
hang clean,
leg raises,
pause back squats
Sunday, 20 July 2014
Heavy lower body
Back squat
185lb x 6
195lb x 6
200lb x 6
Deadlift
255lb x 6
265lb x 6
275lb x 3
Hang clean
85lb x 10, 10, 10
185lb x 6
195lb x 6
200lb x 6
Deadlift
255lb x 6
265lb x 6
275lb x 3
Hang clean
85lb x 10, 10, 10
Friday, 18 July 2014
Heavy Upper Body
Bench press
130lb x 6, 6 (5 + 1 both times)
133lb x 6 (4 + 1 + 1) Used larger collars
Pull-ups
B/w x 3, 3
20lb x 3
Working set: 45lb x 6 (5 +1)
Shoulder press
45lb x 3, 3
Working set: 80lb x 6 (4 + 1 + 1)
Cable row
135lb x 6, 6, 6
Feet elevated push-ups
18, 15, 14
130lb x 6, 6 (5 + 1 both times)
133lb x 6 (4 + 1 + 1) Used larger collars
Pull-ups
B/w x 3, 3
20lb x 3
Working set: 45lb x 6 (5 +1)
Shoulder press
45lb x 3, 3
Working set: 80lb x 6 (4 + 1 + 1)
Cable row
135lb x 6, 6, 6
Feet elevated push-ups
18, 15, 14
Labels:
bench press,
cable row,
push-ups,
shoulder press,
weighted pull-ups
Tuesday, 15 July 2014
Control Upper
Spoto bench press
115lb x 4
120lb x 4, 4
125lb x 4
130lb x 4, 4
Barbell row from ground
135lb x 4, 4, 4
140lb x 4, 4
145lb x 4
Shoulder press
70lb x 10 (8 + 1 + 1)
Pull-ups
12 reps
Push press
95lb x 3
100lb x 3
105lb x 2
115lb x 4
120lb x 4, 4
125lb x 4
130lb x 4, 4
Barbell row from ground
135lb x 4, 4, 4
140lb x 4, 4
145lb x 4
Shoulder press
70lb x 10 (8 + 1 + 1)
Pull-ups
12 reps
Push press
95lb x 3
100lb x 3
105lb x 2
Labels:
barbell row,
pull-ups,
push-press,
shoulder press,
spoto bench press
Thursday, 10 July 2014
Control Lower
Pause back squats
165lb x 4
170lb x 4
175lb x 4
180lb x 4
185lb x 4
190lb x 4
Deadlifts
245lb x 4
265lb x 4
270lb x 4
Hang clean practice
165lb x 4
170lb x 4
175lb x 4
180lb x 4
185lb x 4
190lb x 4
Deadlifts
245lb x 4
265lb x 4
270lb x 4
Hang clean practice
Tuesday, 8 July 2014
Heavy Upper
130lb x 6, 6, 6
I rested briefly after the 5th rep of the second set, and after the 5th and 6th during the third.
Pull-ups
B/w x 3, 3
20lb x 3
Working set: 42.5lb x 6
Shoulder press
45lb x 3, 3
80lb x 6 (racked the bar briefly after the 4th and 5th rep)
Cable row
130lb x 6, 6, 6
Barbell shrugs
205lb x 12, 12, 12
Clapping push-ups
12, 10, 9
Thursday, 3 July 2014
Control Lower Body
Pause back squats
145lb x 4, 4
155lb x 4
165lb x 4
170lb x 4
175lb x 4
Deadlifts
225lb x 4
245lb x 4
265lb x 4
Hang cleans
85lb x 10, 10, 8
Leg raises
12, 12, 12
145lb x 4, 4
155lb x 4
165lb x 4
170lb x 4
175lb x 4
Deadlifts
225lb x 4
245lb x 4
265lb x 4
Hang cleans
85lb x 10, 10, 8
Leg raises
12, 12, 12
Labels:
deadlift,
hang clean,
leg raises,
pause back squats
Tuesday, 1 July 2014
Heavy Upper Body
Bench press
125lb x 6, 6, 6
The gym was busy this morning, so I couldn't use the flat bench press bench. I had to use the incline bench - set flat - so I couldn't get any decent positioning for my feet.
Cable row
110lb x 6
120lb x 6
130lb x 6
Shoulder press
75lb x 6
Pull-ups
40lb x 6
Barbell shrugs
185lb x 12, 12
195lb x 12
Dips, breaking parallel
12, 10, 9
Labels:
barbell shrug,
bench press,
cable row,
dips,
shoulder press,
weighted pull-ups
Sunday, 29 June 2014
Abs / conditioning
Reps: 50/40/30/20/10
Rest: 120s/90s/60/30s/
Russian twists per side
Sit ups
Bench supported lateral jumps
Scissor kicks
1 minute plank
Rest: 120s/90s/60/30s/
Russian twists per side
Sit ups
Bench supported lateral jumps
Scissor kicks
1 minute plank
Labels:
lateral jumps,
plank,
Russian twist,
scissor kicks,
sit-ups
Saturday, 28 June 2014
Back and biceps
One-arm dumbbell rows
55lb x 10, 10, 10 per arm
Wide grip pull ups, knees raised
8, 6, 5
Barbell row
75lb x 12, 12, 12
Cable row (burn)
70lb x 40
======
EZ bar preacher curls
55lb x 12, 11, 9
Concentration curl
20lb x 10, 10, 10 per arm
Incline dumbbell curls (burn)
20s x 40
55lb x 10, 10, 10 per arm
Wide grip pull ups, knees raised
8, 6, 5
Barbell row
75lb x 12, 12, 12
Cable row (burn)
70lb x 40
======
EZ bar preacher curls
55lb x 12, 11, 9
Concentration curl
20lb x 10, 10, 10 per arm
Incline dumbbell curls (burn)
20s x 40
Labels:
barbell row,
cable row,
concentration curls,
dumbbell row,
incline dumbbell curls,
preacher curls,
wide grip pull-ups
Wednesday, 25 June 2014
Legs
Back squats, a2g
135lb x 3
155lb x 3
175lb x 3
190lb x 3
200lb x 2
Leg extensions
100lb x 10, 10
100lb/62.5lb/37.5lb x 10/10/8
Straight leg deadlifts
155lb x 10, 10, 10
Single leg curls
25lb x 10
30lb x 10, 10
Barbell calf raises on step
135lb x 15, 15, 15
135lb x 3
155lb x 3
175lb x 3
190lb x 3
200lb x 2
Leg extensions
100lb x 10, 10
100lb/62.5lb/37.5lb x 10/10/8
Straight leg deadlifts
155lb x 10, 10, 10
Single leg curls
25lb x 10
30lb x 10, 10
Barbell calf raises on step
135lb x 15, 15, 15
Monday, 23 June 2014
Chest and biceps
Bench press
130lb x 4, 4, 3, 3
Incline bench press
95lb x 10, 9, 7, 6
Alternating sets
Dips/push-ups
14/15, 9/13, 7/12
======
Pinwheel curls
40s x 10, 10, 10 per arm
21s @ 45lb x 3 sets
EZ bar preacher curls
65lb x 8, 7, 6
130lb x 4, 4, 3, 3
Incline bench press
95lb x 10, 9, 7, 6
Alternating sets
Dips/push-ups
14/15, 9/13, 7/12
======
Pinwheel curls
40s x 10, 10, 10 per arm
21s @ 45lb x 3 sets
EZ bar preacher curls
65lb x 8, 7, 6
Labels:
21s,
bench press,
dips,
incline bench press,
pinwheel curls,
preacher curls,
push-ups
Saturday, 21 June 2014
Back and calves
16, 11, 8
Deadlifts
135lb x 10
245lb x 5, 5, 5
Bent over barbell rows
105lb x 12, 12, 10
Lateral pull-downs, underhand
100lb x 12, 11, 10
======
Seated calf raises
125lb x 10, 12, 14
45 degree calf raises (burn)
210lb x 40, 40
Labels:
45 degree calf raise,
bent over rows,
deadlift,
lateral pull-downs,
pull-ups,
seated calf raise
Thursday, 19 June 2014
Shoulders, traps and triceps
75lb x 5
80lb x 5, 5
Arnold press
30s x 8, 8, 7
Hang cleans
95lb x 5
100lb x 5, 5
Lateral raises (burn)
17.5s x 40, 40
======
Close grip bench press
110lb x 5, 5, 5
Barbell skull crushers
70lb x 12, 12, 10
French press
30lb x 12, 11, 11
Cable tricep extensions
45lb x 11, 9, 9
Labels:
arnold press,
cable tricep extension,
close grip bench press,
french press,
hang clean,
lateral raises,
seated shoulder press,
skull crushers
Wednesday, 18 June 2014
Legs
Back squats
140lb x 3
160lb x 3
175lb x 3
190lb x 3
200lb x 3
210lb x 2
Leg extensions
87.5lb x 10, 10, 10, 10
Front squats
135lb x 9, 8, 7
Straight leg deadlifts
135lb x 15, 15, 12
Single leg curls, per leg
30lb x 12, 11, 10
140lb x 3
160lb x 3
175lb x 3
190lb x 3
200lb x 3
210lb x 2
Leg extensions
87.5lb x 10, 10, 10, 10
Front squats
135lb x 9, 8, 7
Straight leg deadlifts
135lb x 15, 15, 12
Single leg curls, per leg
30lb x 12, 11, 10
Monday, 16 June 2014
Chest and biceps
Got some colour on my face from yesterday's bike ride. |
130lb x 4, 4, 4, 4
Dips
18, 12, 10, 9
Clapping push-ups
10, 8, 8, 8
Incline dumbbell flies
30s x 12, 12, 10, 9
======
Dumbbell curls
25s x 10, 10, 10
Wide grip barbell curls
70lb x 8, 8, 7
Standing cable curls; drop sets
50lb/30lb x 10/10, 10/7, 9/7
Labels:
bench press,
cable curls,
clapping push-ups,
dips,
dumbbell curls,
incline dumbbell flies,
wide grip barbell curls
Sunday, 15 June 2014
Bike ride
This morning I simply got on my bike and started cycling. I had no destination in mind, and I didn't try to work up any great speed, but other than a few photo stops, I just kept pedaling. The weather was perfect - lots of sun, a light breeze, and not too much draining heat. I had such a great time and, despite this being hard work, I felt totally relaxed. I tracked my ride when I got back home, and it turns out I covered 21k, my longest ever ride. www.mapmyrun.com/routes/fullscreen/444812640/
Friday, 13 June 2014
Back and calves
Deadlifts
135lb x 10
245lb x 5, 5, 5
155lb x 10
Bent over barbell rows
100lb x 12, 12, 11
Lateral pull downs, underhand
100lb x 12, 10, 8
Cable row, burn
80lb x 40
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Seated calf raises
115lb x 15, 15, 15
45 degree calf raises
150lb x 40
190lb x 40
210lb x 40
135lb x 10
245lb x 5, 5, 5
155lb x 10
Bent over barbell rows
100lb x 12, 12, 11
Lateral pull downs, underhand
100lb x 12, 10, 8
Cable row, burn
80lb x 40
======
Seated calf raises
115lb x 15, 15, 15
45 degree calf raises
150lb x 40
190lb x 40
210lb x 40
Labels:
45 degree calf raise,
bent over rows,
cable row,
deadlift,
lateral pull-downs,
seated calf raise
Thursday, 12 June 2014
Conditioning and abs
Ben's out the door five minutes, and I'm back doing a CrossFit workout! This is the first time I've done Cindy since April 2013.
Cindy: Amrap 20
5 pull-ups
10 push-ups
15 air squats
Score = 16 rounds + 2 pull-ups
That's only one rep less than my PR, so I'm pretty pleased about that. I didn't use my previous death-by strategy, but I didn't rush myself, either. I took short rests between each movement and each set. Consequently, each individual set of movements was unbroken until the last round of push-ups.
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Bicycle crunches
50, 40, 30, 20 per side; 60 seconds rest in between.
===
Plank - 60 seconds, broken up as needed
1 set, 1 set, 2 sets
===
Ab rollouts
10, 10, 10
Cindy: Amrap 20
5 pull-ups
10 push-ups
15 air squats
Score = 16 rounds + 2 pull-ups
That's only one rep less than my PR, so I'm pretty pleased about that. I didn't use my previous death-by strategy, but I didn't rush myself, either. I took short rests between each movement and each set. Consequently, each individual set of movements was unbroken until the last round of push-ups.
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Bicycle crunches
50, 40, 30, 20 per side; 60 seconds rest in between.
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Plank - 60 seconds, broken up as needed
1 set, 1 set, 2 sets
===
Ab rollouts
10, 10, 10
Labels:
ab rollouts,
air squats,
bicycle crunches,
cindy,
plank,
pull-ups,
push-ups
Wednesday, 11 June 2014
Shoulders, traps and triceps
Hang clean and press
65lb x 5
85lb x 5, 5, 5, 5
Upright row
65lb x 12, 12, 12
Seated Arnold press
25s x 12, 11, 10
Barbell shrugs
210lb x 10, 10, 10
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Close grip bench press
105lb x 8, 7, 7
Seated French press
30lb x 12, 12, 11
EZ bar skull crushers
65lb x 16
70lb x 12, 11
Cable tricep extensions
45lb x 10, 8, 8
65lb x 5
85lb x 5, 5, 5, 5
Upright row
65lb x 12, 12, 12
Seated Arnold press
25s x 12, 11, 10
Barbell shrugs
210lb x 10, 10, 10
======
Close grip bench press
105lb x 8, 7, 7
Seated French press
30lb x 12, 12, 11
EZ bar skull crushers
65lb x 16
70lb x 12, 11
Cable tricep extensions
45lb x 10, 8, 8
Labels:
arnold press,
barbell shrug,
cable tricep extension,
close grip bench press,
french press,
hang clean,
push-press,
skull crushers,
upright barbell row
Monday, 9 June 2014
Chest and biceps
An early morning workout, when I usually don't have too much energy, so I went with light weight, high reps.
Bench press
100lb x 10, 10, 10, 8, 7
Incline bench press
95lb x 5, 5, 5, 5, 5
Supersets
Machine chest press @ 75lb, neutral grip
Machine flies @ 70lb
12/12, 12/12, 11/12, 10/12
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21s @ 45lb x 4 sets
Wide grip EZ bar curls, slow negative
60lb x 8, 6, 6, 6
Machine preacher curls
50lb x 10, 8, 8, 8
Bench press
100lb x 10, 10, 10, 8, 7
Incline bench press
95lb x 5, 5, 5, 5, 5
Supersets
Machine chest press @ 75lb, neutral grip
Machine flies @ 70lb
12/12, 12/12, 11/12, 10/12
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21s @ 45lb x 4 sets
Wide grip EZ bar curls, slow negative
60lb x 8, 6, 6, 6
Machine preacher curls
50lb x 10, 8, 8, 8
Labels:
21s,
bench press,
chest press machine,
incline bench press,
machine flies,
preacher curls,
wide grip barbell curls
Sunday, 8 June 2014
Legs
Supersets - front squats/back squats, a2g
100lb x 8/8, 8/8, 8/8
Leg extensions
62.5lb x 12, 12, 12, 12
Leg press
210lb x 10, 10, 10
Leg curls
62.5lb x 12, 12, 12
Dumbbell straight leg deadlifts
55s x 12, 12, 12
Plank
72 seconds, 56, 45
100lb x 8/8, 8/8, 8/8
Leg extensions
62.5lb x 12, 12, 12, 12
Leg press
210lb x 10, 10, 10
Leg curls
62.5lb x 12, 12, 12
Dumbbell straight leg deadlifts
55s x 12, 12, 12
Plank
72 seconds, 56, 45
Labels:
back squats,
front squats,
leg curls,
leg extensions,
leg press,
plank,
straight leg deadlifts
Friday, 6 June 2014
Back and calves
Wide grip pull ups
19, 10, 8
PR!
Bent over between legs barbell row
75lb x 12, 12, 11
Deadlifts
135lb x 10
265lb x 3, 3, 3
155lb x 10
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Barbell calf raises on a step
155lb x 15, 15, 15
45 degree calf raises
175lb x 40, 40
Bent over calf raises
50, 50, 50
19, 10, 8
PR!
Bent over between legs barbell row
75lb x 12, 12, 11
Deadlifts
135lb x 10
265lb x 3, 3, 3
155lb x 10
======
Barbell calf raises on a step
155lb x 15, 15, 15
45 degree calf raises
175lb x 40, 40
Bent over calf raises
50, 50, 50
Labels:
45 degree calf raise,
bent over barbell rows between legs,
bent over calf raise,
deadlift,
standing calf raise,
wide grip pull-ups
Wednesday, 4 June 2014
Shoulders, traps and triceps
Hang cleans
65lb x 5
85lb x 5
95lb x 5
105lb x 5, 5, 5
Standing barbell press, elbows at 90 degrees
45lb x 10
75lb x 7, 7, 5
Barbell front raise
45lb x 12
55lb x 12, 12
Machine overhead press
55lb x 12
60lb x 10, 6
50lb x 10
Barbell shrugs
205lb x 10, 12, 12
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Close grip bench press
115lb x 5, 4, 4
Seated French press
30lb x 10, 10, 10
Cable tricep extensions
50lb x 8
45lb x 10, 8
65lb x 5
85lb x 5
95lb x 5
105lb x 5, 5, 5
Standing barbell press, elbows at 90 degrees
45lb x 10
75lb x 7, 7, 5
Barbell front raise
45lb x 12
55lb x 12, 12
Machine overhead press
55lb x 12
60lb x 10, 6
50lb x 10
Barbell shrugs
205lb x 10, 12, 12
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Close grip bench press
115lb x 5, 4, 4
Seated French press
30lb x 10, 10, 10
Cable tricep extensions
50lb x 8
45lb x 10, 8
Labels:
barbell shrug,
cable tricep extension,
close grip bench press,
french press,
front raises,
hang clean,
shoulder press
Tuesday, 3 June 2014
Legs
Brooke Ence |
Back squats - 1, 2, 3, 4
2-4 minutes rest between sets
200lb x 1, 2, 3, 4
Back squats
170lb x 10
150lb x 15
Straight leg deadlifts
185lb x 10, 10, 10
Seated calf raises
70lb x 20, 20
80lb x 20, 24 (to failure)
Monday, 2 June 2014
Abs
Miranda Oldroyd - First time making it to Carson. |
Rest: 120s/90s/60s/30s
Russian twists (each side)
Sit ups
Bench-supported lateral jumps
Scissor kicks
1 minute plank
Labels:
lateral jumps,
plank,
Russian twist,
scissor kicks,
sit-ups
Sunday, 1 June 2014
Chest and biceps
Bench press
125lb x 5, 5, 4, 5
Dips
16, 13, 11, 8
Incline bench press
95lb x 8, 7, 6, 5
Push ups
20, 16, 15, 13
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Incline dumbbell curls
17s x 10, 10, 10 per arm
Wide grip barbell curls
65lb x 10, 7, 8
Machine preacher curls
50lb x 8, 9, 9
125lb x 5, 5, 4, 5
Dips
16, 13, 11, 8
Incline bench press
95lb x 8, 7, 6, 5
Push ups
20, 16, 15, 13
======
Incline dumbbell curls
17s x 10, 10, 10 per arm
Wide grip barbell curls
65lb x 10, 7, 8
Machine preacher curls
50lb x 8, 9, 9
Labels:
bench press,
dips,
incline bench press,
incline dumbbell curls,
preacher curls,
push-ups,
wide grip barbell curls
Wednesday, 28 May 2014
Legs
Front squats
95lb x 5
115lb x 3
135lb x 3
155lb x 3
165lb x 3
175lb x 2
Trap bar deadlift
170lb x 5
280lb x 3, 3, 3, 3
Straight leg deadlifts
145lb x 10
195lb x 8, 8, 7
Leg curls
50lb x 15, 15, 15
95lb x 5
115lb x 3
135lb x 3
155lb x 3
165lb x 3
175lb x 2
Trap bar deadlift
170lb x 5
280lb x 3, 3, 3, 3
Straight leg deadlifts
145lb x 10
195lb x 8, 8, 7
Leg curls
50lb x 15, 15, 15
Tuesday, 27 May 2014
Chest and biceps
Bench press
95lb x 8, 8, 8, 8, 8, 8, 8, 7
Machine flies
80lb x 8
85lb x 8
90lb x 8, 8, 8, 8
Incline bench press
95lb x 6, 6, 6, 6, 6, 5
Hammer curls
15s x 15, 15, 15, 15 per arm
Machine preacher curls, slow negative
37.5lb x 6, 6, 6
95lb x 8, 8, 8, 8, 8, 8, 8, 7
Machine flies
80lb x 8
85lb x 8
90lb x 8, 8, 8, 8
Incline bench press
95lb x 6, 6, 6, 6, 6, 5
Hammer curls
15s x 15, 15, 15, 15 per arm
Machine preacher curls, slow negative
37.5lb x 6, 6, 6