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

Biceps and triceps

Pump!

Dumbbell curls
30s x 10, 10, 10

Bench dips, feet elevated
25, 20, 15

Incline dumbbell curls
25s x 10, 12, 12

Dumbbell one-arm tricep extensions
35 x 10, 10, 9 per arm

Dumbbell 90 degree holds
25s x 30 seconds, 30, 30

Seated French press
25 x 15, 15, 12

Concentration curls
25s x 10, 10, 10

Dumbbell skullcrushers
25s x 10, 8, 8

Chest and biceps

When I went to the gym today I saw that I won the pull-ups section of the Open Day fitness challenge. I got 18 unbroken reps to win the over-45 category. My score was actually 3 reps more than the under-45 winner. I managed 40 reps for the push-ups, which was 13 less than the winner. I don't want to talk about the crunches and wall sits...

Bench press
95lb x 5, 5
120lb x 5, 5, 5, 4

Incline dumbbell bench press
45s x 5, 5, 5, 5

Piston dumbbell bench press
40s x 10, 9, 8, 7

Cable flies
20s x 15, 13, 12, 11

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EZ bar standing curls
65lb x 12, 12, 9, 10

Concentration curls 25s x 6, 6, 6, 6

Machine preacher curls (burn)
37.5lb x 40

Biceps, triceps and abs

40 push-ups (unbroken)

Dumbbell curls
30s x 10, 10, 10

Bench dips, feet elevated
24, 19, 15

Incline dumbbell curls
25s x 12, 12, 10

Dumbbell one-arm tricep extensions
30lb x 12, 11, 10

Dumbbell 21s
20s x 1, 25s x 1, 1

Seated French press
30lb x 10, 9, 9

Concentration curls
25s x 10, 30s x 8, 9

Dumbbell skullcrushers
25s x 9, 8, 7

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Crunches; amrap 60 seconds with 60 seconds rest
35, 32, 27

Plank, feet elevated
3 x 30 seconds

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 - 225lb x 5, 5

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

Lateral pull-downs - 90lb x 10, 8, 8

Vertical rows (machine) - 5 minute burn

Standing barbell curls - 45lb x 11, 9, 6

Concentration curls - 20lb x 9, 7, 6

Standing cable curls (2 handed) - 5 minute burn

Back and biceps

Oops.

I'd planned on doing a regular leg day, but I had nothing left after yesterday's PT session. I did plenty of stretching and warming up of my legs, but nope - nothing doing. I opted for a back and biceps day instead.

Deadlifts - 185lb x 10, 10, 10

Dumbbell rows - 55lb x 12, 10, 8

Wide grip pull-ups - 8, 6, 5

Cable rows - 5 minute burn

Standing barbell curls - 55lb x 8, 6, 4

Concentration curls - 20lb x 9, 8, 6 per arm

Incline neutral grip dumbbell curls @ 17.5lb - 5 minute burn

And to finish off, just because I had some time to spare...

Power cleans, touch and go:
95lb x 3, 115lb x3, 125lb x 3, 130lb x 1

Back and biceps

Deadlifts @ 225lb - 5, 5

One arm dumbbell rows @ 55lb - 12, 10, 9 per side

Lateral pull-downs @ 90lb - 10, 8, 7

Inverted rows - 13, 9, 8

Machine row @ 70lb - 5 minute burn

Standing curls @ 45lb - 10, 8, 6

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

Standing cable curls @ 50lb - 5 minute burn

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Abs

Back and biceps

Deadlifts @ 185lb - 10, 10

One arm dumbbell rows @ 55lb - 12, 10, 9 per side

Pull-ups - 9, 6, 5

Bent over row @ 70lb - 12, 11, 10

Cable row @ 70lb - 5 minute burn

Preacher curls @ 45lb - 12, 10, 8

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

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Abs

Back and biceps

Deadlifts @ 225lb - 5, 5

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

Wide grip pull-ups - 8, 5, 5

Inverted rows, parallettes - 8, 6, 7

Cable row @ 60lb - 5 minute burn

Preacher curls @ 45lb - 13, 11, 8

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

Back and biceps

First time working on my back since my shoulder problems. I didn't want to do any rowing movements before, but everything felt fine today. I went a few pounds lighter on some routines, though, just to be cautious.

Deadlifts @ 185lb - 10, 10

One arm dumbbell rows @ 55lb - 12, 10, 8 per side

Pull-ups - 8, 6, 5

Dumbbell bent over row @ 30lb x 2 - 12, 10, 8

Cable row @ 60lb - 5 minute burn

Preacher curls @ 45lb - 12, 10, 8

Concentration curls @ 20lb - 9, 8, 6 per arm

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

Conditioning and upper body

Goddamn box jumps! Started today's PT session with a punishing circuit. I'm not sure of the proper name for some of these moves.

3 sets:
35 kettlebell swings
25 kettlebell figure of eights
20 kettlebell crunches
1 minute of kettlebell bicycles (lying down, holding the weight up while doing cycle movements with my legs)
10 box jumps @ 28"

I took breaks when I needed to, in order to catch my breath. The box jumps were going well until I took a breather after four reps in the third and final set. When I went to move again, I couldn't get my feet off the ground! My mental block resurfaced. Despite Cosmo telling me not to think too much, that, of course, is exactly what I did. I eventually removed one step from each side so that I could finish off the last six reps, but even that felt like a mental hurdle. 

2 sets: Bench press pyramid
8 reps each @ 135lb, 115lb and 95lb

Lots of assists were needed!

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Concentration curls @ 25lb

That might seem light, but slooooow movements are a killer.

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