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

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

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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

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

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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

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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

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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

Chest and biceps

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

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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

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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.

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

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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

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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

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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

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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.

Chest and biceps

Deadlifts
140lb x 10
210lb x 8, 8, 8

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Bench press
95lb x 10
125lb x 5, 5, 4, 4

Decline bench press
90lb x 12, 12
100lb x 7

Incline dumbbell bench press
35s x 12, 11, 9

Machine flies
80lb x 12, 10, 10

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Dumbbell curls
20s x 15, 15, 15

Wide grip barbell curls
70lb x 10, 10, 9

Machine preacher curls, neutral grip
37.5lb x 13, 13, 11

Chest and biceps

Better.

Deadlifts
135lb x 10
205lb x 8, 8, 8

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Bench press
95lb x 10
125lb x 5, 4, 4, 4

Incline bench press
100lb x 10, 8, 7

Machine flies
80lb x 13, 12, 11

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Rotating dumbbell curls
30s x 10, 10, 10 per arm

Standing barbell curls
65lb x 12, 12, 12

Barbell preacher curls
55lb x 10, 10, 10

Chest and biceps

Rory Zambard

Deadlifts
135lb x 10
200lb x 8, 8, 8

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Bench press
125lb x 4, 4, 4, 4

My triceps are still sore from two days ago, and that was noticeable during the bench presses.

Rotating dumbbell curls
27s x 10, 10, 10 per arm

Clapping push ups
13, 10, 10

Standing barbell curls
75lb x 10, 9, 8

Incline bench press
95lb x 9, 7, 6

Barbell curls
21s x 45lb x 3

Incline dumbbell flies
30s x 12, 11, 11

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Wrist roll ups
3 x 2 sets @ 5lb

Static barbell holds
135lb x 3

Chest, biceps and forearms

I usually start my chest and bicep sessions with some deadlifts, but my lower back felt a bit sore, so I decided to give it a rest.

Incline bench press
100lb x 10, 8, 6

Pinwheel curls
55s x 5, 6, 5

Bench press
115lb x 6, 5, 5

Standing barbell curls
70lb x 12, 9, 9

Dips
14, 10, 8

Machine preacher curls
50 x 12, 9, 8

Cable flies
30s x 12, 11, 9

Cable curls (upper arms at 90 degrees at my sides)
20s x 10, 12, 12

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Roll ups
5lb x 2, 2, 2

Barbell wrist curls
65lb x 12, 10, 8

Static barbell holds
135lb x 3

Chest, biceps and forearms

Deadlifts
135lb x 10
200lb x 8, 8, 8, 8

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Bench press
125lb x 5, 5, 4, 4

Dumbbell spider curls
25s x 12, 12, 10, 9

Clapping push ups
12, 10, 9, 8

Standing barbell curls
70lb x 13, 11, 10

Incline bench press
100lb x 8, 7, 5

Barbell curls
21s @ 45lb x 3

Incline dumbbell flies
30s x 12, 11, 10

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Roll ups
3 x 2 sets

Barbell wrist curls
45lb x 18, 12, 10

Static barbell holds
135lb x 3

Chest and biceps

Deadlifts
135lb x 10
195lb x 8, 8, 8, 8

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Bench press
95lb x 8
125lb x 5, 5, 4, 4

Pinwheel curls
50s x 8, 8, 8

Dips
16, 12, 10
Dayum, killed these today!

Standing barbell curls
75lb x 10, 9, 7

Incline bench press
95lb x 8, 7, 6

Machine preacher curls, neutral grip (burn)
37.5lb x 40, 40

Dumbbell flies
30s x 12, 12, 12

Upper body

No real plan today. Just went with whatever I felt like, which was mostly chest and biceps.

Hang cleans
95lb x 5, 5
105lb x 3
110lb x 3
115lb x 3
120lb x 3
125lb x 0, 0

Bench press
95lb x 10
115lb x 8, 6, 6
115lb/95lb x 5/6

EZ bar standing curls
70lb x 12, 12
75lb x 10, 9

Incline bench press
95lb x 8, 6, 6, 4

One arm machine preacher curl
25lb x 10, 10, 10, 8

Supersets: Dips/pushups
12/12, 10/7, 7/6

Incline hammer curls
17.5s x 12, 12, 12

Static barbell hold
135lb x 3

Dumbbell wrist curls
25s x 12, 12, 10

Chest and biceps

Deadlifts
135lb x 8, 8
195lb x 8, 8, 8
200 x 8

Left a lot of DNA on the bar, from both legs.

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Incline bench press
95lb x 10
105lb x 8, 6, 5

Pinwheel curls
52s x 5, 6

Angled wide dips
8, 8, 10

EZ bar standing curls
70lb x 12, 12, 12

Bench press
95lb x 12, 9, 9

Barbell curls, 21s
55lb x 3

Chest and biceps

Gun show.

I got up at 6:15am and shoveled snow my neighbour's drive and my own, had breakfast and a shower, then headed to the gym. On the way I saw 95-year-old Giuseppe struggling to clear snow from the steps next to his property and St. George's Church on Waterloo Street. I offered to help him, and he gratefully accepted. I'm not noting this to blow my own trumpet, but because numerous able-bodied people were walking past Giuseppe and entering the church. Shame on you.

My training regimen has a slight change from today, based on Ben's suggestion. At the beginning of each workout, start with a routine that isn't part of the main session. So today, for example, my chest and biceps day started with deadlifts. This is to get some more back work into my training plan, while still allowing me time to recover before my main back day.

Deadlifts
135lb x 8, 8
185lb x 8, 8
195lb x 8, 8

I probably could have gone a few pounds heavier and still kept decent form.

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Bench press
95lb x 5, 5
125lb x 4, 4, 4, 4

Incline bench press
95lb 7, 7, 6, 6

Dips - 11, 8, 7, 7

Cable flies
30s x 12, 8, 8, 9

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Pinwheel curls
45s x 8, 8, 8

Standing barbell curls
80lb x 8, 7, 7

Machine preacher curls (burn)
37.5lb x 40

Chest and biceps

This is my first solo training session since I got back from Cuba (I trained with Ben on Friday). While I was away, I did some training in the resort's gym, but not as strenuously as normal. I also cycled on the stationary bike every day, anything from 5km to 10km. I couldn't do any other leg work because there wasn't a squat rack, but I covered pretty much everything else. I ate in the buffet at least twice a day - sometimes eating at the a la carte restaurants - and I ate a lot, often two or three plates of veggies (either grilled or salads) and protein (lots of fish and chicken) plus plenty of delicious fresh fruit (guava, pineapple, papaya and melon). I'd often end the meal with one or two bitesize brownies and some ice cream. When I got back home, I stood on my bathroom scale and thought, "Okay, let's see how much damage I did." I was surprised - and somewhat pissed! - to find I'd lost 4lb. I hate being sub-140lb. Oh, well.

Bench press
95lb x 5, 5
125lb x 4, 4, 4, 4

Dips - 14, 10, 8, 7

Incline dumbbell bench press
35s x 10, 10, 9, 8

Dumbbell flies
30s x 10, 9, 9

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Pinwheel curls
50s x 5, 5, 5

EZ bar standing curls
75lb x 12, 10, 9

Machine preacher curls (burn)
37.5lb x 40

Chest, biceps and abs

No idea.

Bench press
95lb x 5, 5
125lb x 4, 4, 4, 4

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

True push-ups
13, 10, 10, 9

Cable flies
30s x 10, 8, 7, 7

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Pinwheel curls
50s x 5, 5, 5

EZ bar standing curls
70lb x 12, 9, 7

Cable curls
50lb x 12, 9
50lb/30lb/10lb x 6/5/5

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Supersets x 3:
30 sit-ups
Feet elevated plank (Swiss ball, untimed)