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

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

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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

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

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

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Pinwheel curls
40s x 10, 10, 10 per arm

21s @ 45lb x 3 sets

EZ bar preacher curls
65lb x 8, 7, 6

Saturday 21 June 2014

Back and calves


Pull-ups
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

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Seated calf raises
125lb x 10, 12, 14

45 degree calf raises (burn)
210lb x 40, 40

Thursday 19 June 2014

Shoulders, traps and triceps


Seated shoulder press
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

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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

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

Monday 16 June 2014

Chest and biceps

Got some colour on my face from yesterday's bike ride.
Bench press
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

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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

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

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.

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Plank - 60 seconds, broken up as needed
1 set, 1 set, 2 sets

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Ab rollouts
10, 10, 10

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

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

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

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

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

Tuesday 3 June 2014

Legs

Brooke Ence
I didn't do as well as I expected with today's workout and couldn't figure out why my legs felt so tired. Then I remembered that I did an abs workout yesterday - which worked my quads a bit - and had a footie kick-around with Madi in the evening.

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.
Reps: 50/40/30/20/10
Rest: 120s/90s/60s/30s

Russian twists (each side)
Sit ups
Bench-supported lateral jumps
Scissor kicks
1 minute plank

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