Monday 31 March 2014

Back and calves

My left knee was a bit painful this morning - possibly due to yesterday's shuttle sprints - so I decided to skip the deadlifts and concentrate on upper back moves.

Bench press
95lb x 5
105lb x 8, 8, 8, 7

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Weighted pull ups
B/w x 5
30lb x 5, 5, 5, 5

Bent over barbell rows
95lb x 12, 12, 10

Neutral grip pull downs
70lb x 12
80lb x 12
90lb x 12
90lb/70lb/50lb x 12/7/8

Wide grip cable row (burn)
40lb x 40, 40

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Barbell calf raises on step
135lb x 15
155lb x 15, 15

45 degree calf raises (burn)
170lb x 40, 40

Sunday 30 March 2014

Conditioning and abs


Chest burner!


4 circuits:
12 x parallette jumps
15 x barbell thrusters @ 65lb
15 x lateral kettlebell swings per side
10 x shuttle runs

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Ab roll outs
3 x 20

Bicycle crunches
3 x 30 per side

Swiss ball plank
60 seconds, 46, 44

Saturday 29 March 2014

Shoulders, traps and triceps

Back squats
115lb x 10
165lb x 7, 7, 7

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Seated barbell press, elbows at 90 degrees
45lb x 12
65lb x 10
75lb x 7, 5

Seated Arnold press
30s x 7
27s x 7, 7

Underhand barbell front raise
45lb x 13, 12, 12

Barbell shrugs
185lb x 10
205lb x 10, 10

Hmmm...Not quite matching Nicole Wilkins, above.
Lateral raises (burn)
15s x 40

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Close grip bench press
115lb x 4, 5, 5

Seated French press
30lb x 10, 10, 8

EZ bar skull crushers
60lb x 18
70lb x 10, 10

Cable tricep extensions (burn)
40lb x 40

Wednesday 26 March 2014

Chest and biceps

Rory Zambard
Deadlifts
135lb x 10
200lb x 8, 8, 8

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Bench press
125lb x 4, 4, 4, 4

My triceps are still sore from two days ago, and that was noticeable during the bench presses.

Rotating dumbbell curls
27s x 10, 10, 10 per arm

Clapping push ups
13, 10, 10

Standing barbell curls
75lb x 10, 9, 8

Incline bench press
95lb x 9, 7, 6

Barbell curls
21s x 45lb x 3

Incline dumbbell flies
30s x 12, 11, 11

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Wrist roll ups
3 x 2 sets @ 5lb

Static barbell holds
135lb x 3

Monday 24 March 2014

Shoulders and triceps

Didn't have time to go to ABsolute Fitness today, but I still managed to have a decent session in Stonecroft's gym.

Dumbbell clean and press
30s x 5, 5
40s x 5, 5, 5

Close grip push ups
17, 13, 11

Seated dumbbell press, elbows to parallel
25s x 9, 9, 8

Seated French press
25lb x 15, 12, 12

Dumbbell front raise, alternating
20s x 12
25s x 12, 12

Dumbbell skullcrusher
25s x 10, 7, 8

Dumbbell lateral raise (burn)
15s x 40

Dumbbell tricep extensions
25lb x 15, 15, 15 per arm

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10 minutes on treadmill

Sunday 23 March 2014

Legs

Felt a bit tired today, so not the best performance.

Smith back squats
130lb x 5
150lb x 5
160lb x 5
170lb x 5
180lb x 5

Front squats, a2g
95lb x 10
105lb x 10, 10

Leg extensions
100lb x 10, 10
100lb/62.5lb/37.5lb x 10/8/6

Leg curls
75lb x 10, 10, 8

Dumbbell straight leg deadlifts
50s x 12, 12, 12

Saturday 22 March 2014

Back and calves

Bench press
95lb x 10, 10, 10, 8

Still feel sore from Thursday's chest PT day.

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Deadlifts
130lb x 10
230lb x 5, 5, 5

Wide grip pull-ups
12, 8, 7, 5

Extremely strict! No swinging whatsoever.

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

Lateral pull downs
90lb x 15 (neutral grip)
90lb x 13, 12 (wide grip)

Machine rows (burn)
80lb x 40

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

Barbell calf raises on step
135lb x 12, 12, 12

45 degree calf raises (burn)
130lb x 40, 40, 40

Wednesday 19 March 2014

Quads and hamstrings

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

Good, steady form, just breaking parallel.

Dumbbell sumo squats
100lb x 12, 12, 12

Leg extensions
100lb x 10, 10
100lb/62.5lb/37.5lb x 10/8/7

Straight leg deadlifts
135lb x 10, 10, 10

Leg curls
75lb x 9, 8
75lb/50lb/25lb x 5/5/10

Straight leg dumbbell deadlifts, burn
40s x 40

Tuesday 18 March 2014

Shoulders, traps and triceps

First time I was able to cycle to the gym this year, and on my new bike. I'm still getting used to a bike with proper gears, as my old bike's gears were fubar.

Haven't done squat cleans for more than a year, so decided to give them a try.

Squat cleans
95lb x 5, 5, 5

Wow! Incredibly rusty. 95lb felt really challenging, even with resetting.

Seated Arnold press
30s x 11, 8, 7

Barbell front raise
65lb x 10, 10, 10

Barbell shrugs
205lb x 10, 10, 10

Lateral raises
20s x 12, 15, 12

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Close grip bench press
105lb x 8, 6, 4

Seated French press
27.5lb x 12, 12, 10

Parellette dips, feet elevated
18, 17, 15

Cable tricep extensions, outside grip
40lb x 12, 9, 10

Latest flex

Sunday 16 March 2014

Conditioning

3 circuits; 1 minute's rest in between:

100 skips
15 ball slams
15 kettlebell lateral swings per arm
15 box jumps
15 burpees
20 ball squats (lifting the ball to the top of the punchbag)
10 shuttle runs

Today was another one of those days when I didn't want to do a conditioning routine, but pushed myself anyway. It took me a little while to get going in the first round, but by the second round my mind was in the right place. I started to drag my arse halfway through the third set as fatigue started to kick in. However, a couple of people came into the yoga room to do some stretching, and that seemed to give me some impetus. Nothing like an audience to get me going.

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3 x 20 ab rollouts

3 x 50 bicycle crunches

Saturday 15 March 2014

Chest, biceps and forearms

I usually start my chest and bicep sessions with some deadlifts, but my lower back felt a bit sore, so I decided to give it a rest.

Incline bench press
100lb x 10, 8, 6

Pinwheel curls
55s x 5, 6, 5

Bench press
115lb x 6, 5, 5

Standing barbell curls
70lb x 12, 9, 9

Dips
14, 10, 8

Machine preacher curls
50 x 12, 9, 8

Cable flies
30s x 12, 11, 9

Cable curls (upper arms at 90 degrees at my sides)
20s x 10, 12, 12

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Roll ups
5lb x 2, 2, 2

Barbell wrist curls
65lb x 12, 10, 8

Static barbell holds
135lb x 3

Friday 14 March 2014

Legs

Light weight, high rep day.

Push press
70lb x 8, 8
75lb x 8, 8

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Supersets: Front/back squats
95lb x 8, 8, 8

Wide leg press
180lb x 6
230lb x 8, 8, 8

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Straight leg deadlifts
135lb x 10, 10, 10

Light weight definitely allows for a deeper stretch, as I was able to get the plates all the way to the ground.

Leg curls
75lb x 7
62.5lb x 10, 9, 6
37.5lb x 25

Tuesday 11 March 2014

Shoulders, traps and triceps

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

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Power clean and press
75lb x 8, 8
80lb x 8

Barbell front raise
45lb x 15, 13, 12

Barbell shrugs, with hold on last rep of each set
135lb x 10, 10, 10

Machine shoulder press (burn); elbows to parallel
50lb x 40

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Close grip bench press
105lb x 6, 5, 4

Seated French press
25lb x 12, 11, 12

EZ bar skullcrushers
65lb x 12, 11, 10

Cable tricep extensions (burn)
40lb x 40

Monday 10 March 2014

Conditioning and abs

Kayla Baumgardner
Had a crappy night's sleep and felt like total shite today, but I needed to get in some conditioning this week, so I had to push myself. Even walking to the gym I doubted I'd be able to do anything challenging, but I felt that if I could at least get started I might be okay. That proved to be the case.

I just made this up on the spot, rather than my usual planning ahead.

3 circuits, 90 seconds rest in between

30 kettlebell swings (12kg)
15 burpees
15 lateral kettlebell swings per arm (8kg)
10 burpees
30 kettlebell swings (12kg)
5 burpees

Simple, but good enough to get the heart pumping. I was drenched in sweat by the end.

Ab rollouts - 3 x 20
Bicycle crunches - 3 x 30 per leg
Swiss ball pushups/rolls - 10, 10, 7
Leg raises - 3 x 12

Saturday 8 March 2014

Chest, biceps and forearms

Deadlifts
135lb x 10
200lb x 8, 8, 8, 8

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

Dumbbell spider curls
25s x 12, 12, 10, 9

Clapping push ups
12, 10, 9, 8

Standing barbell curls
70lb x 13, 11, 10

Incline bench press
100lb x 8, 7, 5

Barbell curls
21s @ 45lb x 3

Incline dumbbell flies
30s x 12, 11, 10

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Roll ups
3 x 2 sets

Barbell wrist curls
45lb x 18, 12, 10

Static barbell holds
135lb x 3

Friday 7 March 2014

Legs

Nice mixture of heavy weight/low reps and light weight/high reps this morning.

Box back squats
135lb x 5
185lb x 3
205lb x 3
225lb x 3
245lb x 2

Dumbbell sumo squats
60lb x 12
90lb x 15, 15, 15, 15

Leg extensions
100lb x 10, 10, 10
37.5lb x 12 single leg, per leg

Straight leg deadlifts
135lb x 10, 10, 10
Went a lot lighter than usual, but that allowed me to lower the bar further and really stretch my hams.

Traveling lunges
40s x 10, 10, 10 per leg

Tuesday 4 March 2014

Upper back and calves

Nicole Wilkins
Decided not to do deadlifts today, partly because I had such a crappy night's sleep. I woke up at 4:00am and couldn't fall asleep again. Just went with low weight, high reps today.

Bench press
95lb x 5
105lb x 8, 8, 8, 7

I used less weight than last time so I could hit more reps.

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Weighted pull-ups
25lb x 5, 6, 5
Drop sets - 25lb/body weight x 5/4

Bent over barbell rows
80lb x 12, 12, 12

Neutral grip pull downs
60lb x 12
70lb x 12
80lb x 12
Drop sets - 80lb/60lb/40lb x 12/8/8

Inverted rows, feet elevated
10, 10, 10

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Barbell calf raises on step
135lb x 15, 15, 15

45 degree calf raises (burn)
130lb x 40, 40, 40

Sunday 2 March 2014

Conditioning

Post-workout schweddy.
Second pre-soccer season conditioning workout.

4 circuits; 2 minutes rest in between each.

12 parallette jumps
15 burpees
30 mountain climbers
20 kettlebell swings
1 minute skipping

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3 x 20 shuttle runs (1 run = length of yoga room)

Saturday 1 March 2014

Chest and biceps

Deadlifts
135lb x 10
195lb x 8, 8, 8, 8

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Bench press
95lb x 8
125lb x 5, 5, 4, 4

Pinwheel curls
50s x 8, 8, 8

Dips
16, 12, 10
Dayum, killed these today!

Standing barbell curls
75lb x 10, 9, 7

Incline bench press
95lb x 8, 7, 6

Machine preacher curls, neutral grip (burn)
37.5lb x 40, 40

Dumbbell flies
30s x 12, 12, 12