Heavy upper

Bench press
115lb x 6
130lb x 5 + 1
135lb x 4 + 1
125lb x 6

Pull-ups
30lb plate x 5
25lb x 5

Push press
85lb x 3
95lb x 3
105lb x 3

Pendlay row
135lb x 6, 6, 6

Dips
12, 10, 8

Heavy upper: Deloading

Bench press
115lb x 6, 6, 6, 6

Wide pull ups
10, 8, 8

Push press
85lb x 3, 3, 3

Rope lat cable rows
60lb x 10, 10, 10

Supersets
Incline dumbbell bench press
Incline dumbbell flies
25s x 12/12, 12/8, 12/5

Assessment

Another trainer is doing a runner! I've only been training with Mitch for two months, and now he's heading off to university, so he won't have the time to workout with me any more. And what a two months it's been. I've made incredible progress due to Mitch teaching me ways to improve all of the big lifts, by using a series of cues for each one. That's done wonders for my confidence, too.

As this was Mitch's last day at ABsolute Fitness, he decided to do the same strength assessment that we did in our first session, to see if I'd improved. All of the following routines were to determine my 3 rep maxes for each movement.

Here's what I did on Monday, June 30:

3RM (projected 1RM)
Back squat; a2g: 215lb x 3 (245lb)
Bench press: 145lb x 3 (165lb)
Deadlift: 275lb x 3 (300lb)

And this is what I managed today:

3RM (projected 1RM)
Back squat; a2g: 225lb x 3 (250lb)
Bench press: 160lb x 3 (180lb)
Deadlift: 315lb x 3 (340lb)

That's solid progress. I'm particularly pleased with the bench press numbers, as I felt like I'd stalled with these. All three lifts are 3 rep PRs. I've squatted 225lb to parallel before, for one rep. Before I started training with Mitch, I'd only ever done a one rep bench press at 145lb, so that's a big improvement. My 1RM for deadlifts was 325lb, but 315lb for three reps is pretty good.

To finish off today's session I did:

Floor presses
3 sets of 115lb x 5

Weighted neutral grip pull-ups
2 sets of 6 x 25lb

Heavy upper

Bench press
125lb x 6
130lb x 6
135lb x 5 + 1

Neutral pull-ups
25lb plate x 6

Dumbbell shoulder press
35s x 10
42s x 6, 5

Wide cable row
110lb x 6
120lb x 6, 6

Feet elevated push-ups (Swiss ball)
18, 13, 11

Heavy upper

Felt a bit sluggish today, which meant I struggled to hit some of the same numbers as last time. I think it was just because I needed to eat closer to my workout.

Bench press
130lb x 6
133lb x 4 + 1 + 1
135lb x 3 + 1 + 1 + 1

One-arm dumbbell rows; per arm
60lb x 6, 6
65lb x 6

Shoulder press
85lb x 5 + 1

Pull-ups
47lb x 4 + 1 + 1

Decline bench press
85lb x 12
95lb x 12, 10

Machine rear delt rows
70lb x 12
80lb x 12
85lb x 12

Heavy upper

Bench press
130lb x 6, 6
135lb x 5 + 1

Pull-ups
25lb plate x 6 (using belt)

Push press
85lb x 3
95lb x 3
105lb x 3
110lb x 3

Barbell shrugs
225lb x 12, 12, 10

Clapping push-ups
12, 10, 7

Heavy Upper Body

Bench press
130lb x 6, 6 (5 + 1 both times)
133lb x 6 (4 + 1 + 1) Used larger collars

Pull-ups
B/w x 3, 3
20lb x 3
Working set: 45lb x 6 (5 +1)

Shoulder press
45lb x 3, 3
Working set: 80lb x 6 (4 + 1 + 1)

Cable row
135lb x 6, 6, 6

Feet elevated push-ups
18, 15, 14

Heavy Upper

Bench press
130lb x 6, 6, 6
I rested briefly after the 5th rep of the second set, and after the 5th and 6th during the third.

Pull-ups
B/w x 3, 3
20lb x 3
Working set: 42.5lb x 6

Shoulder press
45lb x 3, 3
80lb x 6 (racked the bar briefly after the 4th and 5th rep)

Cable row
130lb x 6, 6, 6

Barbell shrugs
205lb x 12, 12, 12

Clapping push-ups
12, 10, 9

Heavy Upper Body

This is the start of a new regimen by new trainer, Mitch.

Bench press
125lb x 6, 6, 6
The gym was busy this morning, so I couldn't use the flat bench press bench. I had to use the incline bench - set flat - so I couldn't get any decent positioning for my feet. 

Cable row
110lb x 6
120lb x 6
130lb x 6

Shoulder press
75lb x 6

Pull-ups
40lb x 6

Barbell shrugs
185lb x 12, 12
195lb x 12

Dips, breaking parallel
12, 10, 9

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

======

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

21s @ 45lb x 3 sets

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

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

======

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

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

======

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

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

======

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

Chest and biceps

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

Machine flies
80lb x 8
85lb x 8
90lb x 8, 8, 8, 8

Incline bench press
95lb x 6, 6, 6, 6, 6, 5

Hammer curls
15s x 15, 15, 15, 15 per arm

Machine preacher curls, slow negative
37.5lb x 6, 6, 6

Chest and biceps

Bench press, cluster sets
115lb x 5, 5, 5, 4, 3, 4, 3, 3

Supersets
Incline dumbbell bench press
Incline dumbbell flies
27s x 12/8, 12/5, 12/4

Machine chest press - 75lb x 12, 10, 8
Machine flies - 70lb x 11, 8, 7

Dips/push ups
9/5, 8/6, 7/7

======

Rotating dumbbell curls
22s x 15, 15, 15 per arm

Standing barbell curls
65lb x 12, 12, 12

Single arm machine preacher curls
25lb x 8, 8, 8 per arm

Back and calves

She's baaack!

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

======

Wide grip pull-ups
15, 10, 8

Deadlifts
135lb x 10
235lb x 5, 5
240lb x 5
135lb x 10

Neutral grip pull downs
90lb x 12, 12, 12
90lb/70lb/50lb x 12/6/7

Machine rows, wide grip
90lb x 10, 10, 8

======

Barbell calf raises on step; hang position
185lb x 12, 10, 11

Bent over calf raises
50, 50, 80

Chest and biceps

Deadlifts
135lb x 10
210lb x 8, 8, 8

======

Bench press
95lb x 10
125lb x 4, 4, 4, 4

Incline bench press
95lb x 9, 8, 7, 6

Dips
14, 10, 10, 8

Incline dumbbell flies
30s x 12, 12, 10

======

Dumbbell curls
20s x 15, 15, 15 per arm

Standing barbell curls
65lb x 12, 12, 12

Still taking it bit easy on my left bicep.

Upper body

Busy day today, so I went to the gym early in the morning. Unfortunately, no time for breakfast beforehand, so just a banana to get me going, which really wasn't enough.

Bench press
105lb x 8, 8, 8

======

Pull-ups
14, 9, 8, 7

Deadlifts
135lb x 10
185lb x 10, 10

Cable rows, neutral grip
90lb x 12, 12, 12

Reverse dumbbell flies
17.5s x 15
20s x 15, 15, 15

======

Chest and biceps

Bench press - Cluster sets, 30 seconds rest
100lb x 5, 5, 5, 5, 5, 5, 5, 7
Did the last set to failure.

Supersets
Incline dumbbell bench press
Incline dumbbell flies
25s x 12/10, 12/6, 12/7

Supersets
Machine chest press - 70lb x 12, 12, 10
Machine flies - 80lb x 9; 70lb x 10, 8

Supersets
Dips / Push ups
8/7, 6/5, 8/7

======

Rotating dumbbell curls
20s x 15 per arm
22s x 15, 15 per arm

Standing barbell curls
55lb x 15, 13, 11

Machine preacher curls
50lb x 10, 9, 8

======

Barbell wrist curls
50lb x 22, 16, 11

Static barbell holds
135lb x 3

Chest, biceps and 8k run

Tomorrow's a rest day. Because I fucking earned it.

Bench press
100lb x 10, 10, 10, 10

Dips
12, 9, 9, 7

Incline bench press
90lb x 8, 6, 6, 6

Machine flies (burn)
60lb x 40, 40

======

My left bicep is still a bit painful when I use substantial weight, but light weight/high reps don't seem to cause any problems.

Dumbbell curls
20s x 30, 30 each arm

Machine preacher curls
37.5lb x 15, 15, 15

======

I ran the 8k route for the Great Ride 'n' Stride cancer fundraiser to finish off my training. (Actually, my slow bike ride home finished me off.) There was a 3.5k route, too, but I figured running 8k today will make my 5k race in two weeks feel like a breeze. I didn't time myself, but I gave it my all.

Great day's exercise.