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

======

Seated calf raises
125lb x 10, 12, 14

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

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

======

Seated calf raises
115lb x 15, 15, 15

45 degree calf raises
150lb x 40
190lb x 40
210lb x 40

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

======

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

Back and calves

Weighted chin ups
B/w x 5
35lb x 5
40lb x 5
45lb x 5
47lb x 4
B/w x 12

Deadlifts
135lb x 10
185lb x 5
225lb x3
275lb x 1
295lb x 1
305lb x 1
I nearly passed out from the rush of blood to my head after the last rep.

Lateral pull downs
100lb x 8
110lb x 8
120lb x 6, 6

======

Seated calf raises
90lb x 15
115lb x 12, 12, 17

45 degree calf raises
190lb x 40
200lb x 40

Back and calves

Bench press
110lb x 8, 8, 8, 8
Feet anchored, powering arms up!

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Wide grip pull ups
12, 10, 8

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

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

Machine rows, wide grip
80lb x 10, 10, 10

======

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

45 degree calf raises
175lb x 40, 40

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

======

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

======

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

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

Back and calves

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

Still feel sore from Thursday's chest PT day.

======

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

======

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

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.

======

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

======

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

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

Back and calves

Another marathon Saturday session.

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

======

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

======

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

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

======

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

Roll out
15, 15, 15

Back, calves and forearms

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

======

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

======

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

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

======

Barbell wrist curls
60lb x 12, 8, 7

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

Back and calves

Wow - Paul Walker, dead at 40. Not meaning to be glib,
but I always admired his physique.

Chin-ups - amrap 60 seconds, with 60 seconds rest
24, 13, 12

Deadlifts
135lb x 10
185lb x 10, 10

Lateral pull downs
90lb x 12, 12, 10

Cable row, rope handles, extended rom
50lb x 40 (burn)

======

45 degree calf raises
110lb x 40
110lb x 20 single leg, per leg
110lb x 40

Barbell calf raises on a step
135lb x 10, 10, 10, 10

Back and calves

Pull-ups - Amrap 60 seconds, then rest 60 seconds
23, 14, 14

Cable rows
80lb x 14, 12, 11

Deadlifts
135lb x 10
185lb x 10, 10

Row/rear delt machine (burn)
50lb x 40, 40

======

Barbell calf raises on a step
135lb x 10, 10, 10, 10

45 degree single leg calf raises with 110lb
40 reps per leg, alternating after every 10 reps; no rest

Back, calves and abs

Deadlifts
135lb x 10, 10
225lb x 5, 235lb x 5

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

Back extensions - 12, 12, 12

Bent over between leg barbell rows
50lb x 12, 75lb x 12, 12

Cable row, full extension (burn)
60lb x 40

======

Seated calf raises
70lb x 12, 15, 15
Drop sets - 70lb/45lb x 15/15

45 degree calf raises
110lb x 40
110lb x 20 per leg
110lb x 40

======

Crunches - 25, 25, 25

Plank, feet elevated on Swiss ball (untimed) x 3

Back and calves

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

Wide grip pull-ups
11, 8, 7

Bent over barbell rows
100lb x 10, 8, 9

Lateral pull-downs
90lb x 12, 10, 11

Cable row, full extension
60lb x 20, 17, 15

======

Seated calf raises
75lb x 15, 15
Drop sets: 75lb x 13, 45lb x 10

45 degree calf raises
110lb x 40
110lb x 20 single leg, per leg
110lb x 40

Legs

Light weight, high reps kind of day.

Back squats, a2g with 2 second pause
95lb x 10, 10, 10, 10

Leg extensions, slow negative
62.5lb x 10, 10, 10, 10

Leg curls, slow negative
50lb x 10, 10, 10, 10

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

Barbell calf raises on a step
135lb x 10, 10, 10, 10

45 degree single leg calf raises with 110lb
40 reps per leg, alternating after every 10 reps, with no rest

Back, calves and abs

Listened to The Boss while running on the treadmill.
I'll probably do the same while on the Run for The Cure tomorrow.

Had a great night's sleep, so full of energy this morning. Also, no need to rush today so I got to do a good, full session.

Deadlifts
135lb x 10
225lb x 5, 5

Bent over between-leg barbell rows
50lb x 12, 75lb x 12, 12

Lateral pull downs - 90lb x 12, 11, 10

Back extensions - 12, 12, 10

Cable row (burn) - 60lb x 40

======

Seated calf raises
75lb x 15, 15
Drop sets: 75lb x 13, 45lb x 13

45 degree calf raises
110lb x 40
110lb x 20 single leg, per leg
110lb x 40

======

Crunches - 25, 25, 25

Plank plus side planks x 2 - 30 seconds rest inbetween

======

Treadmill - 15 minutes
I listened to Bruce Springsteen while running, which made it easy to pound out my strides.

Back and calves

I'm not really enjoying this early morning training thing, but right now it's the only time I can get to the gym. Yawn!

Deadlifts
135lb x 10
225lb x 5,6

Pull-ups, drop sets
30lb/bodyweight - 6/6, 5/4, 4/3

Cable rows
80lb x 12, 11, 10

Row/rear delt machine (burn)
50lb x 40, 40

======

Seated calf raises
75lb x 15, 15
Drop sets: 75lb/45lb - 15/12

45 degree calf raises (burn)
110lb x 40
110lb x 20 single leg, per leg
110lb x 40

Bent over calf raises
15, 15

Legs

Leg day with Ben.

I finally got squatting again after a long break due to my adductor injury. There was a little discomfort when I started warming up, but it felt like I'd be okay once I got going.

Front squats, just breaking parallel
95lb x 10, 10
115lb x 10, 10, 10

It felt good to be able to squat again, but I was surprised at how quickly I'd lost the ability to go heavy. I was pouring with sweat after the first warm up set!

Leg curls (can't remember weights)
Two legs
One leg at a time x 2
Two legs, drop sets

Leg extensions (weights?)
Two legs
One leg at a time x 2
Two legs, drop sets

45 degree calf raises
Two legs
One leg at a time x 2
Two legs, drop sets

Partial air squats for one minute (just lower part of the movement, not standing all the way up)
I thought I was going to lose my breakfast with this swift up and down motion.

Straight leg dumbbell deadlifts

Back, calves and abs

Deadlifts
135lb x 10, 10
185lb x 10, 10

Barbell rows - 80lb x 12, 12, 12

Lateral pull downs - 90lb x 12, 11, 10

Cable row (burn) - 60lb x 40, 50lb x 40

======

Seated calf raises - 75lb x 15, 14, 15

45 degree calf raises (burn)
100lb x 40, 110lb x 40

======

Crunches - 25, 25, 25

Weighted situps with twists - 10, 10, 10
(1 situp + 2 twists per side = 1 rep)

Back and calves

Deadlifts
135lb x 5, 5
185lb x 10, 10

Barbell rows - 75lb x 12, 12, 12

Pull-ups - 11, 9, 7

Rear delt rows machine (burn)
60lb x 40; 50lb x 40

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

45 degree calf raises (burn) - 90lb x 40; 100lb x 40