Control upper

Spoto bench press
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

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

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

Back and calves

I probably didn't need to do a back workout this week, because of all the snow I've been deadlifting the past few days. Bloody hell.

Wide grip pull-ups
14, 10, 8

Deadlifts
135lb x 10
225lb x 5
245lb x 4, 4
225lb x 5

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

Lateral pull downs
100 x 10, 9, 8

Back extensions
10, 10, 6

Cable row, full extension
110lb x 12, 11, 10

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I decided to try some light calf work, to see how it affected my left foot's arch.

Two leg standing calf raises - 15, 15, 15

One leg standing calf raises - 10, 10, 10

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

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

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

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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

Back and calves

Deadlifts
Warm up - 135lb x 10
225lb x 5, 5, 5

Pull-ups; drop sets - 40lb/20lb/bodyweight
4/4/4, 3/3/3, 3/3/2

Barbell rows - 75lb x 12, 12; 80lb x 12

Cable row (burn) - 60lb x 40

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

Single leg calf raises - 50, 50

Bent over calf raises - 12, 12, 12

Back, calves and abs

Deadlifts
Warm up - 135lb x 10
225lb x 6
275lb x 4, 3
225lb x 10

Barbell rows - 75lb x 12, 12, 12

Wide grip pull ups - 9, 7, 6

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

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Seated calf raises - 45lb x 15, 75lb x 15, 15

Single leg calf raises (alternating legs after 10 reps) - 40, 40

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Leg hip raises - 20, 20, 20

Russian twists - 100 (resting as needed)

Scissor kicks - 50, 30, 30

Back, biceps and abs

Deadlifts - 230lb x 5, 5

Pull-ups - 12, 8, 8

Dumbbell rows - 55lb x 10, 9, 9 per arm

Barbell row - 75lb x 11; 80lb x 9, 9

Row/rear delt machine - 5 minute burn

Standing EZ barbell curls - 55lb x 12; 60lb x 8, 7

Supersets:
Alternating dumbbell curls - 20lb x 11; 22lb x 10, 10 per arm
Alternating hammer curls - 15lb x 10; 17.5lb x 7, 8 per arm

Machine curls - 5 minute burn

Kristen met me at the gym to do cardio and ab work, so I did some of the ab work with her.

Back and biceps

Sun's out, guns out

Deadlifts - 225lb x 5; 230lb x 5

Reverse dumbbell flies - 17.5lb x 12, 12; 20lb x 11

Pull-ups - 12, 8, 7

Barbell row - 75lb x 10, 10, 9

Cable rows - 5 minute burn

Standing EZ barbell curls - 55lb x 12, 10, 9

Preacher dumbbell curls - 20lb x 10, 8, 8 per arm

Cable curls - 5 minute burn

Back and biceps

Damn sweaty bike ride to and from the gym today. I was soaked before I'd even started stretching! Great news, though: Both my daughter, Kristen, and my son-in-law, Neil, became members at ABsolute fitness this morning.

Deadlifts - 190lb x 10, 10

One arm dumbbell rows - 55lb x 12, 9, 8 per arm

Chin-ups - 9, 6, 5

Barbell row - 70lb x 13, 11, 10

Cable rows - 5 minute burn

Standing EZ barbell curls - 50lb x 13, 11, 10

Supersets:
Alternating dumbbell curls - 20lb x 20, 20
Alternating hammer curls - 15lb x 20, 20

Cable curls - 5 minute burn

Back and biceps

If this is true, then I'm going to be freaking strong when I wake up.

After yesterday's PT session, every damn inch of my body hurts (except my eyelids, which I'd like to shut for a long period of time).

Deadlifts - 225lb x 5, 5

One arm dumbbell rows - 55lb x 11, 9, 8 per arm

Pull-ups - 9, 6, 5

Barbell row - 70lb x 12, 10, 9

Cable rows - 5 minute burn

Standing EZ barbell curls - 50lb x 13, 10, 9

Preacher curls - 20lb x 9, 7, 7 per arm

Seated dumbbell curls - 5 minute burn

Back and biceps

Deadlifts - 185lb x 10, 10

One arm dumbbell rows - 60lb x 10, 8, 7 per side

Lateral pull-downs - 90lb x 11, 8, 8

Barbell row - 65lb x 12; 70lb x 11, 10

Wide cable rows - 5 minute burn

EZ standing barbell curls - 50lb x 13, 9, 9

Concentration curls - 22lb x 8, 6, 5

Seated alternating dumbbell curls - 5 minute burn

Got a serious vein-popping pump in my arms today!

Back and biceps

Deadlifts @ 185lb - 10, 10

One arm dumbbell rows @ 55lb - 12, 11, 9 per side

Wide grip pull-ups, with knees raised - 6, 6, 5

Barbell row @ 75lb - 12, 9, 9

Vertical row machine @ 70lb - 5 minute burn

Standing barbell curls @ 45lb - 12, 8, 8

Concentration curls @ 20lb - 8, 9, 8 per arm

Seated dumbbell curls @ 17.5lb; neutral grip - 5 minute burn

Back and biceps

 

Deadlifts @ 225lb - 5, 5

One arm dumbbell rows @ 55lb - 12, 11, 8 per side

Wide grip pull-ups (not knees up) - 8, 7, 6

Barbell row @ 75lb - 11, 9, 8

Cable row @ 70lb - 5 minute burn

Concentration curls @ 20lb - 11, 9, 8 per arm

EZ bar preacher curls @ 45lb - 12, 10, 8

Seated dumbbell curls @ 17.5lb; neutral grip - 5 minute burn

Back and biceps

Deadlifts @ 225lb, resetting - 6, 5

One arm dumbbell rows @ 55lb - 12, 10, 7 per side

Wide grip pull-ups with knees raised - 6, 5, 5

Barbell row @ 70lb - 12; 75lb - 8, 8

Cable row @ 60lb - 5 minute burn

EZ bar preacher curls @ 45lb - 12, 10, 8

Concentration curls @ 20lb - 9, 8, 8 per arm

Seated dumbbell curls @ 20lb - 5 minute burn

And for no reason other than I felt like it...

Death by burpees
1 burpee in the first minute, two in the second, etc
Score = 10 rounds and 10 reps in the eleventh minute
I was face down on the ground about to jump up when I just failed to beat the clock. Nearly a full round less than last time. Probably would have got it if I'd pushed myself for that last rep to complete 11 rounds. Nuts.

Back and biceps

Deadlifts @ 225lb - 2 x 5, resetting

One arm dumbbell rows @ 55lb - 12, 11, 8 per side

Wide grip pull-ups with knees raised - 6, 5, 5

Barbell row @ 70lb - 12, 11, 9

Cable row @ 60lb - 5 minute burn

EZ bar preacher curls @ 45lb - 12, 9, 7

Concentration curls @ 20lb - 9, 7, 6 per arm

Seated dumbbell curls @ 20lb - 5 minute burn