Biceps and triceps

Alternating dumbbell curls, each side
25s x 10, 30s x 10, 10

Bench dips, feet elevated
20, 20, 16

Incline hammer curls
20s x 12, 12, 12

Seated French press
30lb x 10, 10, 10

Underhand lateral pull-downs (Bowflex)
200 x 12, 12, 12 (no way that was 200lb, but I used two 50 rods on each side)

Back and calves

Pull-ups
16, 11, 8

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

Bent over barbell rows
105lb x 12, 12, 10

Lateral pull-downs, underhand
100lb x 12, 11, 10

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Seated calf raises
125lb x 10, 12, 14

45 degree calf raises (burn)
210lb x 40, 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

Back and calves

Weighted chin ups
B/w x 5
35lb x 5
40lb x 5
45lb x 5
47lb x 4
B/w x 12

Deadlifts
135lb x 10
185lb x 5
225lb x3
275lb x 1
295lb x 1
305lb x 1
I nearly passed out from the rush of blood to my head after the last rep.

Lateral pull downs
100lb x 8
110lb x 8
120lb x 6, 6

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Seated calf raises
90lb x 15
115lb x 12, 12, 17

45 degree calf raises
190lb x 40
200lb x 40

Back and calves

Bench press
95lb x 10, 10, 10, 8

Still feel sore from Thursday's chest PT day.

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Deadlifts
130lb x 10
230lb x 5, 5, 5

Wide grip pull-ups
12, 8, 7, 5

Extremely strict! No swinging whatsoever.

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

Lateral pull downs
90lb x 15 (neutral grip)
90lb x 13, 12 (wide grip)

Machine rows (burn)
80lb x 40

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

Barbell calf raises on step
135lb x 12, 12, 12

45 degree calf raises (burn)
130lb x 40, 40, 40

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

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, 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

I would normally have done some ab work to finish today, but I started to feel fatigued, probably from all the sprinting yesterday during soccer. I decided to listen to my body rather than force myself too much.

Deadlifts - 235lb x 5, 5

Wide grip pull-ups - 11, 8, 7

Dumbbell rows - 45s x9; 40s x 10, 10

Lateral pull downs - 80lb x 12; 90lb x 10, 10

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

45 degree calf raises (burn) - 90lb x 40, 40

Back and biceps

Armed and dangerous

I decided to start a slightly different weekly routine, just because I've been following the same plan for several months now, and I don't want to plateau. My left adductor is a bit sore, and my last two workouts have been shoulders, traps and forearms, with chest and triceps yesterday. This means pretty much the only split I could work on today involved chest and biceps. My traps are still sore from Thursday, which didn't help today.

Wide grip pull-ups - 10, 7, 7

Lateral pull downs - 80lb x 10; 90lb x 10, 10

Straight arm lat pull downs - 30lb x 10; 35lb x 10; 40lb x 7

Machine reverse flies - 65lb x 10; 70lb x 10; 75lb x 9

Bent over row - 75lb x 12; 80lb x 10, 10

EZ bar curls - 55lb x 12; 65lb x 9, 8

Dumbbell preacher curls - 25lb x 8; 22lb x 8; 20lb x 9

Incline dumbbell curls - 17.5lb x 10, 9, 8

Upper body

Inspiration for Kristen!

My daughter, Kristen, wanted to workout this morning, which is the first time she's ever done any training. I helped her out by talking her through the exercises, showing her correct form, etc. I did the same movements alongside her, albeit with heavier weights.

15 minutes jogging on a treadmill

Push-ups: 30, 17, 15

Lateral pull-downs: 80lb x 15, 12, 11

Dumbbell curls: 17.5lb x 13, 12, 11

Tricep rope extensions: 20lb x 10, 9, 7

Dumbbell front raises: 17.5lb x 12; 15lb x 12, 10

5 minute treadmill cool down

Stretching

Kristen did really well. Her form was good and she gave it maximum effort.

Back and biceps

Deadlifts - 190lb x 10, 10

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

Lateral pull-downs - 90lb x 11, 8, 9

Inverted row - 10, 8, 7

Vertical rows (machine) - 5 minute burn

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

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

Jogged home.

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