Shoulders, traps and triceps

Back squats
135lb x 5, 5
155lb x 8, 8, 8

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Seated barbell press
80lb x 7, 5, 4

Seated Arnold press
30s x 8, 8, 6

Barbell front raise
65lb x 10, 9, 10

Barbell shrugs
195lb x 10, 10, 10

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Close grip bench press
105lb x 8, 7, 5

Seated French press
27.5lb x 10, 10

EZ bar skull crushers
65lb x 10, 9, 8

Cable tricep extensions
40lb x 40 (burn)

Conditioning

I wanted to get started on my conditioning program in preparation for my summer soccer season. It's been several months since I did any conditioning, so I knew this was going to be mentally tough. I'm going to make these more challenging over time, but today was just a mental warm-up.

3 circuits; 90 seconds rest
12 parallette jumps
15 burpees
30 kettlebell swings
10 punchbag shuttle runs

Jesus, I though my chest was going to explode. I knew the shuttle runs would be the hardest, but the burpees were surprisingly tough, too. I haven't done any for months, so it took a while to get any fluidity. Plus, I did some ab work yesterday so my core was nice and sore this morning.

200 x skipping rope skips

Leg extensions (burn)
75lb x 50

Back and calves

Another marathon Saturday session.

Bench press
95lb x 5, 5
115lb x 7, 7, 6, 5

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Deadlifts
135lb x 10
235lb x 5, 5, 5
135lb x 10

Of course, plenty of DNA on the bar, plus a bit of a puddle on the gym floor. I resorted to wearing my soccer shin guards for the second and third sets!

Bent over barbell rows
100lb x 10, 10, 10

Lateral pull downs
100lb x 10, 10, 9

Cable row (burn)
80lb x 40

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Seated calf raises
70lb x 15, 15, 15
70lb/45lb x 15/15

45 degree calf raises
130lb x 40, 40, 40

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Decline weighted situps
20lb x 10
25lb x 10, 6

Roll out
15, 15, 15

Legs

Back squats
95lb x 5, 5
135lb x 5
170lb x 5, 5, 5

Front squats
105lb x 10, 10, 10

Leg extensions
100lb x 10, 10
100lb/62.5lb/37.5lb x 10/7/6

Traveling lunges
45s x 5, 5, 5 per leg
Way tougher than it should have been.

Leg curls
75lb x 10, 9, 7

Straight leg deadlifts
135lb x 10
185lb x 8, 8

Leg raises
15, 15

Shoulders and triceps

Today was supposed to be a leg day, but it was too friggin' cold to walk to ABsolute Fitness, so I did a dumbbell workout at Stonecroft.

Seated dumbbell press
30s x 10, 10, 9

Close grip push up
10, 11

Seated Arnold press
25s x 10, 10, 10

Seated French press
25 x 12, 12, 12

Dumbbell front raise, alternating
20s x 12, 12, 12

Dumbbell skullcrusher
30s x 6; 25s x 9, 8

Dumbbell lateral raise (burn)
15s x 40

Dumbbell tricep extensions
20lb x 15, 15, 15

Upper body

No real plan today. Just went with whatever I felt like, which was mostly chest and biceps.

Hang cleans
95lb x 5, 5
105lb x 3
110lb x 3
115lb x 3
120lb x 3
125lb x 0, 0

Bench press
95lb x 10
115lb x 8, 6, 6
115lb/95lb x 5/6

EZ bar standing curls
70lb x 12, 12
75lb x 10, 9

Incline bench press
95lb x 8, 6, 6, 4

One arm machine preacher curl
25lb x 10, 10, 10, 8

Supersets: Dips/pushups
12/12, 10/7, 7/6

Incline hammer curls
17.5s x 12, 12, 12

Static barbell hold
135lb x 3

Dumbbell wrist curls
25s x 12, 12, 10

Legs

Push press
65lb x 8
70lb x 8
75lb x 8
80lb x 8

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Back squats, a2g
95lb x 5
115lb x 5
125lb x 3
135lb x 3
155lb x 3
175lb x 3
185lb x 1

Front squats
105lb x 12, 12, 12

Leg extensions (burn)
75lb x 40

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Straight leg deadlifts
135lb x 10
185lb x 8, 8
135lb x 10

Leg curls
75lb x 10, 9, 7
75lb/50lb/37.5lb x 5/9/6

Chest and biceps

Deadlifts
135lb x 8, 8
195lb x 8, 8, 8
200 x 8

Left a lot of DNA on the bar, from both legs.

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Incline bench press
95lb x 10
105lb x 8, 6, 5

Pinwheel curls
52s x 5, 6

Angled wide dips
8, 8, 10

EZ bar standing curls
70lb x 12, 12, 12

Bench press
95lb x 12, 9, 9

Barbell curls, 21s
55lb x 3

Back, calves and forearms

Bench press
95lb x 5, 5
115lb x 7, 7, 6, 5

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Deadlifts
135lb x 10
225lb x 5, 5, 5
135lb x 10

Weighted pull-ups
B/w x 5, 5 (warm up)
30lb x 5, 5, 5, 4
B/w x 8

Wide cable rows
100lb x 12, 10, 8, 9

Row/rear delt machine
60lb x 20, 17, 20
60lb/40lb/20lb x 15/10/20

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45 degree calf raises
110lb x 40, 40, 40

Front/back body-weight standing calf raises
20/20 x 3, continuous

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Barbell wrist curls
60lb x 12, 8, 7

Wrist roller
5lb x 3 - up and down, 30 seconds rest between sets

Legs

No energy today, but it felt more mental than physical.

Push press
85lb x 8, 8, 7, 7

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Back squats
95lb x 5, 5
165lb x 5, 5, 5, 5

Leg press
270lb x 8, 8, 8

Leg extensions
100lb x 10, 10, 10

Air squats, a2g (burn)
60

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Straight leg deadlifts
135lb x 10
215lb x 5, 5

Leg curls
75lb x 10, 8, 7

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Leg raises
20, 20, 20

Side planks
2 x 30 seconds per side, continuous

Chest and biceps

Gun show.

I got up at 6:15am and shoveled snow my neighbour's drive and my own, had breakfast and a shower, then headed to the gym. On the way I saw 95-year-old Giuseppe struggling to clear snow from the steps next to his property and St. George's Church on Waterloo Street. I offered to help him, and he gratefully accepted. I'm not noting this to blow my own trumpet, but because numerous able-bodied people were walking past Giuseppe and entering the church. Shame on you.

My training regimen has a slight change from today, based on Ben's suggestion. At the beginning of each workout, start with a routine that isn't part of the main session. So today, for example, my chest and biceps day started with deadlifts. This is to get some more back work into my training plan, while still allowing me time to recover before my main back day.

Deadlifts
135lb x 8, 8
185lb x 8, 8
195lb x 8, 8

I probably could have gone a few pounds heavier and still kept decent form.

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Bench press
95lb x 5, 5
125lb x 4, 4, 4, 4

Incline bench press
95lb 7, 7, 6, 6

Dips - 11, 8, 7, 7

Cable flies
30s x 12, 8, 8, 9

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Pinwheel curls
45s x 8, 8, 8

Standing barbell curls
80lb x 8, 7, 7

Machine preacher curls (burn)
37.5lb x 40