Heavy upper

Bench press
115lb x 6
130lb x 5 + 1
135lb x 4 + 1
125lb x 6

Pull-ups
30lb plate x 5
25lb x 5

Push press
85lb x 3
95lb x 3
105lb x 3

Pendlay row
135lb x 6, 6, 6

Dips
12, 10, 8

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

Control upper

Spoto bench press
115lb x 4
120lb x 4
125lb x 4
130lb x 4
135lb x 4
140lb x 3 + 1

Pendlay row
135lb x 4, 4, 4, 4
140lb x 4, 4

Push press
95lb x 3, 3
100lb x 3

Wide grip pull-ups
12 reps

Heavy upper

Bench press
130lb x 6, 6
135lb x 5 + 1

Pull-ups
25lb plate x 6 (using belt)

Push press
85lb x 3
95lb x 3
105lb x 3
110lb x 3

Barbell shrugs
225lb x 12, 12, 10

Clapping push-ups
12, 10, 7

Control Upper

Spoto bench press
115lb x 4
120lb x 4, 4
125lb x 4
130lb x 4, 4

Barbell row from ground
135lb x 4, 4, 4
140lb x 4, 4
145lb x 4

Shoulder press
70lb x 10 (8 + 1 + 1)

Pull-ups
12 reps

Push press
95lb x 3
100lb x 3
105lb x 2

Shoulders, traps and triceps

Hang clean and press
65lb x 5
85lb x 5, 5, 5, 5

Upright row
65lb x 12, 12, 12

Seated Arnold press
25s x 12, 11, 10

Barbell shrugs
210lb x 10, 10, 10

======

Close grip bench press
105lb x 8, 7, 7

Seated French press
30lb x 12, 12, 11

EZ bar skull crushers
65lb x 16
70lb x 12, 11

Cable tricep extensions
45lb x 10, 8, 8

Legs

Push press
70lb x 5
90lb x 8, 8, 8

======

Box back squats
140lb x 5
190lb x 5
210lb x 5
230lb x 5
250lb x 5
260lb x 2

Chickened out; should have tried at least one more rep.

Wide leg press
180lb x 8
230lb x 8, 8, 8

Front squats
130lb x 10, 10, 8
My wrists gave out before my legs.

Straight leg deadlifts
140lb x 10
190lb x 8, 8

Leg curls
50lb x 15, 14, 12

Shoulders, traps and abs

Emma Storey-Gordon

Shitty weather, so just went to the Stonecroft gym.

Dumbbell push press
30s x 12, 12, 12

Close grip push ups
20, 12, 12

Seated Arnold press
25s x 10, 10, 10

Seated French press
25lb x 12, 12, 12

Dumbbell front raise, alternating
25s x 15, 15, 15

Dumbbell skull crushers
20s x 15, 15, 15

Seated bent over dumbbell reverse fly
15s x 15, 15, 15

Dumbbell tricep extensions
25lb x 15, 15, 15 per arm

======

Bicycle crunches
50, 50, 50 per side

Dumbbell side bends
40lb x 15, 15 per side

Scissor kicks
20, 20 per side

Legs

Push press
70lb x 5
90lb x 8, 8, 8

======

Back squats
100lb x 10
140lb x 8
170lb x 6, 8, 8

Front squats
120lb x 10, 10, 10

Leg extensions
75lb x 15, 15, 15

Leg curls
62.5lb x 15, 15, 11

======

1.5 mile run
Time = 13:09

Legs

Light weight, high rep day.

Push press
70lb x 8, 8
75lb x 8, 8

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Supersets: Front/back squats
95lb x 8, 8, 8

Wide leg press
180lb x 6
230lb x 8, 8, 8

======

Straight leg deadlifts
135lb x 10, 10, 10

Light weight definitely allows for a deeper stretch, as I was able to get the plates all the way to the ground.

Leg curls
75lb x 7
62.5lb x 10, 9, 6
37.5lb x 25

Legs

Push press
65lb x 8
70lb x 8
75lb x 8
80lb x 8

======

Back squats, a2g
95lb x 5
115lb x 5
125lb x 3
135lb x 3
155lb x 3
175lb x 3
185lb x 1

Front squats
105lb x 12, 12, 12

Leg extensions (burn)
75lb x 40

======

Straight leg deadlifts
135lb x 10
185lb x 8, 8
135lb x 10

Leg curls
75lb x 10, 9, 7
75lb/50lb/37.5lb x 5/9/6

Legs

No energy today, but it felt more mental than physical.

Push press
85lb x 8, 8, 7, 7

======

Back squats
95lb x 5, 5
165lb x 5, 5, 5, 5

Leg press
270lb x 8, 8, 8

Leg extensions
100lb x 10, 10, 10

Air squats, a2g (burn)
60

======

Straight leg deadlifts
135lb x 10
215lb x 5, 5

Leg curls
75lb x 10, 8, 7

======

Leg raises
20, 20, 20

Side planks
2 x 30 seconds per side, continuous

Shoulders and triceps

Push press
85lb x 8, 8, 8

One arm dumbbell front raise, underhand
25lb x 10, 10, 10 per arm

Barbell shrugs
185lb x 10; 195lb x 10, 10

Dumbbell lateral raises
17.5s x 15, 14, 12

======

Close grip bench press
100lb x 6, 6, 7

Seated French press
25lb x 9, 8, 8

EZ bar skull crushers
65lb x 9, 8, 8

Parallette dips, feet elevated
14, 16, 12

Fitness test / Shoulders

ABsolute Fitness had its annual open day today, part of which involved a four-part fitness test. At the time of writing, I know my scores, but not how well I did compared to other competitors.

Max reps strict pull-ups: 18
Max reps push-ups: 40
Max reps crunches: 20
Wall sits to failure: 1 minute 20 seconds

Ben also gave me a fitness assessment. Here are some of the figures:

Body fat: 12%
Neck: 13.5"
Shoulders: 45"
Chest: 35.5"
Flexed bicep (right): 13"
Flexed bicep (left): 13"
Waist: 32.75"
Thigh (right): 20.75"
Thigh (left): 20.75"
Calf (right): 13.75"
Calf (left): 14"
Cardio fitness - max VO2: 144; recovery: 102
Grip strength (right/left): 43/45

I'm very pleased with the drop in body fat, as well as a more balanced right/left muscle balance.

I didn't have much time after all this, so I did a short shoulder session.

Push press: 100lb x 8, 6, 5

Barbell shrug/hang cleans: 100lb x 10, 10, 7

Barbell front raise: 50lb x 12, 12, 12

Fitness challenge results

Shoulders, traps and triceps

Push press
85lb x 10, 8, 7

One arm front raise
17.5lb x 10, 10; 20lb x 10 per arm

Barbell shrugs
185lb x 10, 10, 10

Dumbbell lateral raise (burn)
12s x 40

======

Close hand push-ups
12, 7, 7

Dumbbell tricep extensions
25lb x 12, 12, 10 per arm

Cable tricep extensions
40lb x 10, 8, 7

Shoulders and triceps

Push press - 3, 3, 3, 3, 3, 3
85lb, 95lb, 105lb, 110lb, 115lb, 120lb (2)

Seated Arnold press - 25s x 12, 10, 9

One arm front raise - 17.5lb x 10, 10, 10 per arm

Seated dumbbell shrugs/lateral raises; alternating reps
15s x 12, 12, 12

======

Close grip bench press - 105lb x 5, 5, 5

Dumbbell tricep extensions - 20lb x 12, 12, 12 per arm

EZ bar skull crushers - 60lb x 12, 10

Cable tricep extensions (burn) - 30lb x 40

Cleans and presses

Power cleans
95lb x 5
105lb x 5
115lb x 5
125lb x 3
125lb x 4
115lb x 5
115lb x 5

Push presses
80lb x 5
90lb x 5
100lb x 5
110lb x 5
115lb x 4
110lb x 3

Weighted situps with twists
10, 10, 10

Shoulders, traps and forearms

Standing military press - 55lb x 12, 9, 8

Seated Arnold press - 22.5lb x 12, 9, 8

Dumbbell lateral raises - 15lb x 13; 17.5 x 12, 9

Push press @ 55lb - 5 minute burn

Vertical row - 70lb x 11, 10, 10

Barbell shrug @ 95lb - 5 minute burn

Barbell wrist curls - 50lb x 15, 10, 10

Static barbell hold @ 115lb - 5 minute burn

My forearms felt like Popeye's, and I had no grip strength left. Thankfully, I didn't need to use my bike's brakes too much on the way home, because I'm not sure I would have been able to pull the levers in all the way.

Shoulders, traps and forearms

Standing military press - 55lb x 11, 9, 8

Seated Arnold press - 22.5lb x 12, 9, 8

Dumbbell lateral raises - 17.5lb x 12; 15 x 12, 10

Push press @ 45lb - 5 minute burn

Vertical row - 70lb x 10, 10, 9

Barbell shrug @ 95lb - 5 minute burn

Barbell wrist curls - 45lb x 15, 11, 10

Static barbell hold @ 115lb - 5 minute burn

Conditioning

Quick conditioning routine at Stonecroft this afternoon.

Row - 2k with damper set at 10
Time = 9:57

I just wanted to see what difference a higher damper setting would make. Today was 30 seconds quicker than last week.

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Amrap 12
7 dumbbell hang squat cleans @ 25s
7 dumbbell push presses @ 25s
Score = 7 rounds and 6 hsc