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

======

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

======

Seated calf raises
115lb x 15, 15, 15

45 degree calf raises
150lb x 40
190lb x 40
210lb x 40

Legs

Brooke Ence

I didn't do as well as I expected with today's workout and couldn't figure out why my legs felt so tired. Then I remembered that I did an abs workout yesterday - which worked my quads a bit - and had a footie kick-around with Madi in the evening.

Back squats - 1, 2, 3, 4
2-4 minutes rest between sets
200lb x 1, 2, 3, 4

Back squats
170lb x 10
150lb x 15

Straight leg deadlifts
185lb x 10, 10, 10

Seated calf raises
70lb x 20, 20
80lb x 20, 24 (to failure)

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

======

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

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

Legs

Wow. No Stacy Tovar this year. What a shocker.

Decided to try something a bit different today. However, my legs were still a bit fatigued from Saturday's race, so I think I was a bit conservative with my choice of weights.

Back squats - 1, 2, 3, 4, 5+
2-4 minutes rest between sets
195lb x 1, 2, 3 (roughly 75% of my 1RM)
200lb x 4, 6

======

Back squats
170lb x 12
150lb x 20

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Leg curls
37.5lb x 12, 12, 12
40lb x 12, 18

======

Seated calf raises
45lb x 20
60lb x 20
70lb x 20, 24

Back and calves

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

Still feel sore from Thursday's chest PT day.

======

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

======

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

======

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

======

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

45 degree calf raises
130lb x 40, 40, 40

======

Decline weighted situps
20lb x 10
25lb x 10, 6

Roll out
15, 15, 15

Back, calves and abs

Deadlifts
135lb x 10, 10
225lb x 5, 235lb x 5

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

Back extensions - 12, 12, 12

Bent over between leg barbell rows
50lb x 12, 75lb x 12, 12

Cable row, full extension (burn)
60lb x 40

======

Seated calf raises
70lb x 12, 15, 15
Drop sets - 70lb/45lb x 15/15

45 degree calf raises
110lb x 40
110lb x 20 per leg
110lb x 40

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Crunches - 25, 25, 25

Plank, feet elevated on Swiss ball (untimed) x 3

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

======

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, 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

======

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

======

Crunches - 25, 25, 25

Plank plus side planks x 2 - 30 seconds rest inbetween

======

Treadmill - 15 minutes
I listened to Bruce Springsteen while running, which made it easy to pound out my strides.

Back and calves

I'm not really enjoying this early morning training thing, but right now it's the only time I can get to the gym. Yawn!

Deadlifts
135lb x 10
225lb x 5,6

Pull-ups, drop sets
30lb/bodyweight - 6/6, 5/4, 4/3

Cable rows
80lb x 12, 11, 10

Row/rear delt machine (burn)
50lb x 40, 40

======

Seated calf raises
75lb x 15, 15
Drop sets: 75lb/45lb - 15/12

45 degree calf raises (burn)
110lb x 40
110lb x 20 single leg, per leg
110lb x 40

Bent over calf raises
15, 15

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

======

Seated calf raises - 75lb x 15, 14, 15

45 degree calf raises (burn)
100lb x 40, 110lb x 40

======

Crunches - 25, 25, 25

Weighted situps with twists - 10, 10, 10
(1 situp + 2 twists per side = 1 rep)

Back and calves

Deadlifts
135lb x 5, 5
185lb x 10, 10

Barbell rows - 75lb x 12, 12, 12

Pull-ups - 11, 9, 7

Rear delt rows machine (burn)
60lb x 40; 50lb x 40

======

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

45 degree calf raises (burn) - 90lb x 40; 100lb x 40

Back and calves

Deadlifts
Warm up - 135lb x 10
225lb x 5, 5, 5

Pull-ups; drop sets - 40lb/20lb/bodyweight
4/4/4, 3/3/3, 3/3/2

Barbell rows - 75lb x 12, 12; 80lb x 12

Cable row (burn) - 60lb x 40

======

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

Single leg calf raises - 50, 50

Bent over calf raises - 12, 12, 12

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

======

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

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

Back, calves and abs

Deadlifts
Warm up - 135lb x 10
225lb x 6
275lb x 4, 3
225lb x 10

Barbell rows - 75lb x 12, 12, 12

Wide grip pull ups - 9, 7, 6

Cable row (burn) - 60lb x 40, 40

======

Seated calf raises - 45lb x 15, 75lb x 15, 15

Single leg calf raises (alternating legs after 10 reps) - 40, 40

======

Leg hip raises - 20, 20, 20

Russian twists - 100 (resting as needed)

Scissor kicks - 50, 30, 30

Back, calves and abs

It's bad enough having a teenaged trainer who's 30 years younger than me, but it's taking the piss when he sprints past me while I'm freewheeling downhill on my bike. Bloody kids.

Deadlifts (resetting)

Warm up - 135lb x 10
225lb x 6
275lb x 5, 5
225lb x 10

Bent over dumbbell rows; per arm
55lb x 12; 60lb x 10, 10

Bent over barbell rows, between legs
50lb x 12; 75lb x 10, 10

======

Straight arm lat pull downs
70lb x 12; 80lb x 12, 12

Two-leg standing calf raises - 15, 15, 15

One-leg standing calf raises (per leg) - 15, 15, 15

Seated calf raises - 45lb x 12, 12, 12

======

Crunches - 25, 25, 25

Scissor kicks - 30 seconds x 3

Planks - 30 seconds per side x 3 (continuous, no breaks)

Holy shit, that was a lot of work in 60 minutes!

Quads, hamstrings and calves

First pure leg strength day in a while. My left adductor is much better, and I didn't feel any discomfort today. However, now it appears that I've done something to my left shoulder and neck, which is causing some pain when I turn my head or bend my neck certain ways.

3 x back squats, pyramid sets - 100lb x 10, 120lb x 8, 140lb x 6

Leg extensions @ 80lb - 5 minute burn

Stiff leg deadlifts - 135lb x 10, 10, 10

Standing calf raises on a step - 115lb x 13, 11, 10

Seated calf raises (machine) @ 90lb - 5 minute burn

Kettlebell crunches - 8kg x 30, 30, 30

Legs: Weights

This might not look like much, but it filled the 45minutes I had available. I also did plenty of stretches at the end.

Back squats; drop sets @ 135lb, 115lb, 95lb - 10, 10, 10

Leg presses @ 270lb - 10, 10, 10

Stiff leg deadlifts @ 135lb - 10, 10, 10

Standing calf raises on a step @ 105lb - 10, 10, 10

Seated calf raises (machine) @ 90lb - 5 minute burn

Quads, hamstrings and calves

Ran out of time today, but felt challenging nonetheless.

Front squats - 95lb x 10; 115lb x 10, 10

Lunges @ 95lb - 11, 9, 9, per leg

Leg presses @ 270lb - 3 x 10

Leg extensions @ 80lb - 5 minute burn

Stiff leg deadlifts - 115lb x 10; 125lb x 10; 130lb x 10

Seated calf raises (machine) @ 90lb - 5 minute burn

Plenty of stretching...