Control upper

Spoto bench press
115lb x 4
120lb x 4
125lb x 4
130lb x 4
135lb x 4
140lb x 2

Bent over barbell row
115lb x 4, 4, 4
125lb x 4, 4, 4

Shoulder press
65lb x 10

Wide neutral grip pull-ups
10 reps

Angled dips
10, 10, 10

Control upper: deloading

Spoto bench press
95lb x 4, 4
115lb x 4, 4, 4, 4

Pendlay row
95lb x 4, 4
115lb x 4, 4, 4, 4

Shoulder press
70lb x 7 + 2 + 1

Neutral grip pull-ups (squat rack)
10 reps

Angled dips
10, 10, 9

Tricep cable extensions
40lb x 10, 10, 9

Control upper

Much better than yesterday's PT session, when nothing seemed to click.

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

Bent over barbell row
95lb x 4
115lb x 4
125lb x 4, 4, 4, 4

Shoulder press
70lb x 10

Neutral grip pull-ups
10 reps

Angled dips
10, 10, 8

Tricep cable extensions
50lb x 7
40lb x 10, 8

Heavy upper

Felt a bit sluggish today, which meant I struggled to hit some of the same numbers as last time. I think it was just because I needed to eat closer to my workout.

Bench press
130lb x 6
133lb x 4 + 1 + 1
135lb x 3 + 1 + 1 + 1

One-arm dumbbell rows; per arm
60lb x 6, 6
65lb x 6

Shoulder press
85lb x 5 + 1

Pull-ups
47lb x 4 + 1 + 1

Decline bench press
85lb x 12
95lb x 12, 10

Machine rear delt rows
70lb x 12
80lb x 12
85lb x 12

Control upper

Spoto bench press
120lb x 4, 4
125lb x 4
130lb x 4, 4
133lb x 4

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

Shoulder press
70lb x 10

Parallel pull-ups
12 reps

Dips
12, 9, 7

Heavy Upper Body

Bench press
130lb x 6, 6 (5 + 1 both times)
133lb x 6 (4 + 1 + 1) Used larger collars

Pull-ups
B/w x 3, 3
20lb x 3
Working set: 45lb x 6 (5 +1)

Shoulder press
45lb x 3, 3
Working set: 80lb x 6 (4 + 1 + 1)

Cable row
135lb x 6, 6, 6

Feet elevated push-ups
18, 15, 14

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

Heavy Upper

Bench press
130lb x 6, 6, 6
I rested briefly after the 5th rep of the second set, and after the 5th and 6th during the third.

Pull-ups
B/w x 3, 3
20lb x 3
Working set: 42.5lb x 6

Shoulder press
45lb x 3, 3
80lb x 6 (racked the bar briefly after the 4th and 5th rep)

Cable row
130lb x 6, 6, 6

Barbell shrugs
205lb x 12, 12, 12

Clapping push-ups
12, 10, 9

Heavy Upper Body

This is the start of a new regimen by new trainer, Mitch.

Bench press
125lb x 6, 6, 6
The gym was busy this morning, so I couldn't use the flat bench press bench. I had to use the incline bench - set flat - so I couldn't get any decent positioning for my feet. 

Cable row
110lb x 6
120lb x 6
130lb x 6

Shoulder press
75lb x 6

Pull-ups
40lb x 6

Barbell shrugs
185lb x 12, 12
195lb x 12

Dips, breaking parallel
12, 10, 9

Shoulders, traps and triceps

Hang cleans
65lb x 5
85lb x 5
95lb x 5
105lb x 5, 5, 5

Standing barbell press, elbows at 90 degrees
45lb x 10
75lb x 7, 7, 5

Barbell front raise
45lb x 12
55lb x 12, 12

Machine overhead press
55lb x 12
60lb x 10, 6
50lb x 10

Barbell shrugs
205lb x 10, 12, 12

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Close grip bench press
115lb x 5, 4, 4

Seated French press
30lb x 10, 10, 10

Cable tricep extensions
50lb x 8
45lb x 10, 8

Shoulders, traps and triceps

Standing barbell press, elbows at 90 degrees
45lb x 10
65lb x 10, 8, 7

Underhand barbell front raise
45lb x 12, 12, 12

Seated Arnold press
20s x 10, 10, 10

Barbell shrugs
205lb x 10, 10, 10

Lateral raises (burn)
15s x 40, 40

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Close grip bench press
115lb x 5, 5, 4

Seated French press
30lb x 10, 10, 10

Cable tricep extensions (burn)
40lb x 40

Legs

Rory Zambard

Behind the head shoulder press
45lb x 10, 10, 10, 10

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Pause Back Squats
135lb x 5, 5
145lb x 5
150lb x 5

Leg press
170lb x 20
180lb x 20
185lb x 20
190lb x 20

Straight leg deadlifts
135lb x 10
205lb x 5, 5, 5, 5

Single leg curls
25lb x 10, 10, 10

Standing barbell calf raises, hang position
205lb x 5
215lb x 8, 8, 8, 8

Shoulders and triceps

Maddy Curley

Well, I've finally figured out what's causing the problem with my bicep and forearm. I don't know why I didn't consult the great medical expertise of Google before. It seems that I have bicep and forearm tendonitis. The obvious solution is to give it lots of rest and not stress it further with any curls or back exercises that cause any pain. For some of today's shoulder session, I went with light weight/high reps, just in case. Bugger.

Barbell shoulder press
45lb x 10, 10, 10, 10

Close grip bench press
95lb x 8, 8, 7, 6

Barbell front raise
45lb x 15, 15, 15, 15

EZ bar skull crushers
65lb x 18, 18, 16, 12

Machine overhead press, elbows at 90 degrees
55lb x 8, 11, 9, 9

Parallette dips, feet elevated
20, 17, 16

Barbell shrugs
215lb x 10, 10, 10

Cable tricep extensions
40lb x 14, 9, 9

Shoulders, traps and triceps

Power cleans
95lb x 3, 3
115lb x 5, 5, 5

Barbell front raise
65lb x 10, 9, 9

Standing barbell press
75lb x 8, 6, 4

Seated dumbbell shrug and lateral raise
20s x 10, 10, 10

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Close grip bench press
105lb x 7, 6, 6

Seated French press
20lb x 12
25lb x 9, 10

EZ bar skull crushers
65lb x 10, 9, 9

Cable tricep extensions
40lb x 40 (burn)

Shoulders, traps and forearms

Power cleans
5 x 45lb
5 x 65lb
3 x 75lb
3 x 85lb
2 x 100lb
2 x 115lb
1 x 130lb
1 x 135lb
1 x 145lb (F)
1 x 140lb (F)

Seated Arnold press - 30s x 9, 8, 7

One arm bent over shoulder row
45lb x 10, 10, 10; 47lb x 10

Supersets
Dumbbell upright rows - 20s x 12, 12, 12
Machine shoulder press - 50lb x 12, 40lb x 12, 35lb x 12

Barbell holds - 135lb

Wrist roller

Shoulders and traps

Power clean and press - 95lb x 3, 3, 3, 3, 3

Seated dumbbell shoulder press - 30s x 10, 9, 8
Drop sets - 30s x 6; 20s x 6; 10s x 8

One arm bent over shoulder row - 45lb x 10, 10, 10, 9 per arm

Seated dumbbell shrugs/lateral raises - 15s x 12, 12, 12, 12

Alternating dumbbell upright rows - 30s x 12, 12, 12, 12

Barbell shrugs - 185lb x 10, 10, 10

Shoulders and triceps

I started taking creatine again a couple of months ago. I don't know if it's my imagination, but I feel like my post-exercise recovery has improved. I had a challenging leg session with Ben last Monday, from which I recovered two days later. I played all 90 minutes of a fast-paced soccer game on Friday, and I outran the three opposition players whom I was marking. Not all at the same time; they subbed out every 15 minutes or so, but we were several payers short, so I stayed on the pitch for the whole game. My legs feel a bit tired, but certainly not over-fatigued.

Seated barbell press - 70lb x 11(!), 6, 6, 4

Seated Arnold press - 25s x 11, 9, 8

One arm front raise - 15lb x 10, 10, 10 per arm

Dumbbell lateral raise - 10s x 40 reps

Close grip bench press - 110lb x 5, 5

Dumbbell tricep extensions - 17.5lb x 12; 20lb x 12 per arm

EZ bar skull crushers - 60lb x 10, 10

Parallette bench dips x 40, 40

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Decline sit-ups - 23, 18, 14

Shoulders, traps and forearms

Absolutely no energy left in my legs after yesterday's workout. Thankfully, I didn't need my quads other than for cycling to and from the gym.

Standing military press - 60lb x 9, 7, 6

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

Dumbbell lateral raises - 15lb x 15, 13, 10

Machine shoulder press - 5 minute burn

Vertical row - 70lb x 12, 11, 10

Barbell shrug @ 100lb - 5 minute burn

Barbell wrist curls - 50lb x 14, 11, 10

Static barbell hold @ 120lb - 5 minute burn

Shoulders, traps and forearms

Trained at Stonecroft's gym today, so I had to use the weights that were available rather than the usual ones at ABsolute Fitness.

Seated dumbbell military press @ 25lb x 2 - 10, 8, 7

Seated Arnold press @ 20lb x 2 - 12, 9, 9

Dumbbell lateral raises @ 15lb x 2 - 12, 12, 10

Shoulder press - 5 minute burn

Dumbbell vertical row @ 35lb x 2 - 12, 8, 8

Dumbbell shrug @ 35lb x 2 - 5 minute burn

Barbell wrist curls @ 35lb x 2 - 12, 9, 8

About to head off to Toronto to see this match at BMO Field this afternoon. Cher can't believe that they might actually play in rain. Bloody Canadians can't play sport unless they have a roof over their heads!

Shoulders, traps and forearms

Farewell, Becks.

Time to increase the weight on some of these moves, as I was starting to hit the target number of reps consistently.

Military press @ 55lb - 11, 8, 7

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

Dumbbell lateral raises @ 17.5lb - 12, 11, 9

Shoulder press (machine) @ 40lb - 5 minute burn

Vertical row @ 70lb - 11, 9, 8

Barbell shrug @ 95lb - 5 minute burn

Barbell wrist curls @ 45lb - 12, 9, 8

Static barbell hold @ 95lb - 5 minute burn

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Kettlebell crunches - 3 x 30