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

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

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

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

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

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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

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Back and calves

Another marathon Saturday session.

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

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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

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

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

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

Roll out
15, 15, 15

Back and calves

No energy today; no idea why.

Wide grip pull-ups
14, 10, 8

Bent over barbell rows
100lb x 12, 10, 10

Lateral pull-downs
100lb x 10, 10
100lb / 80lb / 60lb x 9 / 6 / 6

Cable row (rope)
100lb x 8; 90lb x 9, 8

Deadlifts
135lb x 10
185lb x 8, 10, 10

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Standing calf raises
Two leg / alternating single leg; continuous
15 / 15, 15 / 15, 10 / 10, 10 / 10

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3 mile stationary bike ride

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 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)

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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

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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

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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

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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

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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

Back

Back. Ben. Aliens. Monkeys. Termites. Don't ask.

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

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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

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Crunches - 25, 25, 25

Plank plus side planks x 2 - 30 seconds rest inbetween

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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

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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

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 core

Ben. Nuff said.

Deadlifts
Warm-up - 135lb x 10, 10
185lb x 10, 10

Cable rows

Dumbbell lat shrugs

Lateral pull-downs

Power cleans - 95lb x 8, 8, 8, 8

Back extensions

Sit-ups

Side-to-side ankle touches

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