Full body

A typical Vancouver mother of two.

I think this might be the last day I do full body workouts for a while, as I'd like to get back into the pushing, pulling, legs and conditioning split.

Front squats 3, 3, 3, 3, 3, 3
95, 115, 135, 155, 165, 170 (1)

Been a while since I did heavy front squats. After the single rep at 170lb, my wrist felt like it was straining, so I decided to rack the bar. I could have tried another rep, I guess, but I didn't want to risk failure due to my grip and have to release the weight quickly.

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Supersets

Neutral grip pull-ups - 12, 8, 8, 7
Pull downs @ 50lb - 6, 4, 5, 5

Lateral raises - 20s x 10, 9, 8
Military presses - 20s x 12, 9, 6

Feet elevated push-ups (18") - 12, 12, 10
Cable fly curls @ 30s - 10, 9, 6

Upper body

Personal training with Paul

I've been feeling the symptoms of overtraining the past couple of days, and even a bit this morning when I got up. As before, it manifests itself with a flu-like ache in my chest, arms and shoulders. To be honest, I really wasn't looking forward to today's session because I didn't have much energy. However, I thought I might start to feel better once I got warmed up. I actually felt much better after this workout than at the start, and I barely have any of that aching feeling now.

For the record, it's well established that Paul's memory is better than mine, and I did actually train on Wednesday, contrary to what I'd suggested. However, he can't count for shit. Rather than paying attention to the reps I was doing, I think he was picking his lotto numbers.

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Supersets

Incline bench press - 35s x 10, 40s x 10, 8, 8
Push-ups - 16, 12, 8, 6

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Pull downs - 100 x 10, 10, 8, 7
Straight arm pull downs - 70 x 10, 7, 7, 6

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Lateral raises - 20s x 10, 9, 7
Military presses - 20s x 11, 8, 5

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Chest supported row - 100 x 10, 10, 10
Reverse lateral raise - 40 x 10, 7, 5

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For time:
50 sit-ups (strict)
50 Russian twists with 25lb plate (total)
25 sit-ups
25 Russian twists
Time = 7:53

Upper body and conditioning

Well, it worked for deadlifts...

Bench press
5 x 30% = 45lb
5 x 40% = 60lb
3 x 50% = 75lb
3 x 60% = 90lb
2 x 70% = 105lb
2 x 80% = 120lb
1 x 90% = 135lb
1 x 95% = 140lb
1 x 100% = 150lb (F)
1 x 145lb

But not quite for bench presses. I managed to get the bar halfway up at 150lb, but couldn't get near a lock out. Still, that's the heaviest bench I've ever attempted, and at least I was able to move it! I took off 5lb, rested a couple of minutes, then did a single lift at 145lb, so at least I matched my existing PR.

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Alternate sets:
Preacher curls @ 65lb - 7, 6, 6, 5, 5
Push-downs @ 45lb - 8, 7, 8, 7, 7

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For 20 minutes:
Every minute on the minute do
7 Push-ups
7 Box jumps @ 22"

Rest for 5 minutes

75 strict sit-ups for time = 3:50

This was based on a workout I found online this morning, but the original finishes with burpees, not sit-ups. Yeah, I know sit-ups are nowhere near as tough as burpees, but this was a matter of running out of time - honest! I knew the burpees would take me more than 15 minutes, but I couldn't stay that long, so I did a move I knew I could get through quickly. I don't think the original stated the height for the box jumps, but in retrospect I could have added a couple of inches. Despite my recent problems with these, the 22" jumps were no problem, and all 20 rounds were unbroken. In fact, none of the rounds took me longer than 32 seconds to complete both movements. Still, this was fun, and I was a puddle of stinky sweat at the end.

Pulling

How I felt this morning.

My arms felt a bit knackered today, plus the gym was pretty humid. On top of that, I felt really old this morning, as it was Madi's first day in Grade 3. GRADE-BLOODY-THREE!? Jesus - where did the years go?

Power snatches (from the ground)
65 x 3
75 x 3
80 x 3
85 x 3
90 x 3
95 x 2

Bit of a press out on the last two sets.

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Chin ups (weighted)
35 x 3
40 x 3
47 x 3
52 x 3
55 x 3
60 x 2

Same as last time.

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Supersets
Wide pull downs @ 80lb - 10, 10, 10
Chest supported rows @ 100lb - 10, 8, 6

Upper body

You're welcome.

Personal training with Paul

Supersets

Incline bench press - 40s x 10, 45s x 9, 8, 6
Incline bench press - 25s x 10, 6, 6, 6

Neutral grip pull-ups - 10, 8, 6, 7
Wide pull-downs @ 80lb - 10, 7, 6, 6

Military press @ 25s - 10, 10, 9
Push press @ 25s - 10, 10 ,10

Cable row @ 100lb - 10, 10, 10
Chest supported row @ 100 - 10, 7, 6

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30-25-20 rft
Sit-ups, bicycle crunches (per side), leg raises
Time = 9:39