Control lower

Still exhausted from our trip to Toronto and late return. On Tuesday. Bloody old man!

Pause back squats
155lb x 4
165lb x 4
170lb x 4, 4
180lb x 4, 4

Pause deadlifts
195lb x 4, 4
210lb x 4

Barbell calf raises
135lb x 15
185lb x 15, 15

Control lower: Deloading

This is the start of a week of deloading, following two months of heavy weight work. I'm using approximately 60% of my projected 1RM, based on last Friday's assessment.

Pause back squats
135lb x 4
145lb x 4
150lb x 4, 4, 4, 4

Pause deadlifts
135lb x 4
150lb x 4, 4, 4, 4, 4

Standing calf raises
115lb x 10
135lb x 12, 12, 12

Leg raises
12, 12, 12

Cable crunches
40lb x 12, 12, 12

Legs

Back squats, a2g
135lb x 3
155lb x 3
175lb x 3
190lb x 3
200lb x 2

Leg extensions
100lb x 10, 10
100lb/62.5lb/37.5lb x 10/10/8

Straight leg deadlifts
155lb x 10, 10, 10

Single leg curls
25lb x 10
30lb x 10, 10

Barbell calf raises on step
135lb x 15, 15, 15

Back and calves

Wide grip pull ups
19, 10, 8

PR!

Bent over between legs barbell row
75lb x 12, 12, 11

Deadlifts
135lb x 10
265lb x 3, 3, 3
155lb x 10

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Barbell calf raises on a step
155lb x 15, 15, 15

45 degree calf raises
175lb x 40, 40

Bent over calf raises
50, 50, 50

Back and calves

She's baaack!

Bench press
115lb x 7, 7, 6, 5

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Wide grip pull-ups
15, 10, 8

Deadlifts
135lb x 10
235lb x 5, 5
240lb x 5
135lb x 10

Neutral grip pull downs
90lb x 12, 12, 12
90lb/70lb/50lb x 12/6/7

Machine rows, wide grip
90lb x 10, 10, 8

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Barbell calf raises on step; hang position
185lb x 12, 10, 11

Bent over calf raises
50, 50, 80

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

Back and calves

Bench press
110lb x 8, 8, 8, 8
Feet anchored, powering arms up!

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Wide grip pull ups
12, 10, 8

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

Neutral grip pull downs
90lb x 12, 12, 12
90lb/70lb/50lb x 12/7/8

Machine rows, wide grip
80lb x 10, 10, 10

======

Barbell calf raises on step
155lb x 15, 15, 15

45 degree calf raises
175lb x 40, 40

Back and calves

My left knee was a bit painful this morning - possibly due to yesterday's shuttle sprints - so I decided to skip the deadlifts and concentrate on upper back moves.

Bench press
95lb x 5
105lb x 8, 8, 8, 7

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Weighted pull ups
B/w x 5
30lb x 5, 5, 5, 5

Bent over barbell rows
95lb x 12, 12, 10

Neutral grip pull downs
70lb x 12
80lb x 12
90lb x 12
90lb/70lb/50lb x 12/7/8

Wide grip cable row (burn)
40lb x 40, 40

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Barbell calf raises on step
135lb x 15
155lb x 15, 15

45 degree calf raises (burn)
170lb x 40, 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

Upper back and calves

Nicole Wilkins

Decided not to do deadlifts today, partly because I had such a crappy night's sleep. I woke up at 4:00am and couldn't fall asleep again. Just went with low weight, high reps today.

Bench press
95lb x 5
105lb x 8, 8, 8, 7

I used less weight than last time so I could hit more reps.

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Weighted pull-ups
25lb x 5, 6, 5
Drop sets - 25lb/body weight x 5/4

Bent over barbell rows
80lb x 12, 12, 12

Neutral grip pull downs
60lb x 12
70lb x 12
80lb x 12
Drop sets - 80lb/60lb/40lb x 12/8/8

Inverted rows, feet elevated
10, 10, 10

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Barbell calf raises on step
135lb x 15, 15, 15

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

Back, calves and forearms

Bench press
95lb x 5, 5
115lb x 7, 7, 6, 5

======

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

Weighted pull-ups
B/w x 5, 5 (warm up)
30lb x 5, 5, 5, 4
B/w x 8

Wide cable rows
100lb x 12, 10, 8, 9

Row/rear delt machine
60lb x 20, 17, 20
60lb/40lb/20lb x 15/10/20

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45 degree calf raises
110lb x 40, 40, 40

Front/back body-weight standing calf raises
20/20 x 3, continuous

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Barbell wrist curls
60lb x 12, 8, 7

Wrist roller
5lb x 3 - up and down, 30 seconds rest between sets

Legs

Box back squats
135lb x 5
185lb x 3
205lb x 3
225lb x 3
240lb x 2

I could feel some stress in my lower back, so decided to stop.

Front squats, a2g
95lb x 10, 10, 10

Leg extensions
100lb x 10, 10
100lb/75lb/50lb x 10/8/6

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Straight leg deadlifts
135lb x 12, 12, 12

Leg curls
Two legs: 62.5lb x 10, 10, 10
One leg, alternating and continuous: 25lb x 5, 4 per leg

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Calf raises

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

======

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

Pull-ups - Amrap 60 seconds, then rest 60 seconds
23, 14, 14

Cable rows
80lb x 14, 12, 11

Deadlifts
135lb x 10
185lb x 10, 10

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

======

Barbell calf raises on a step
135lb x 10, 10, 10, 10

45 degree single leg calf raises with 110lb
40 reps per leg, alternating after every 10 reps; no rest

Legs

Light weight, high reps kind of day.

Back squats, a2g with 2 second pause
95lb x 10, 10, 10, 10

Leg extensions, slow negative
62.5lb x 10, 10, 10, 10

Leg curls, slow negative
50lb x 10, 10, 10, 10

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

Barbell calf raises on a step
135lb x 10, 10, 10, 10

45 degree single leg calf raises with 110lb
40 reps per leg, alternating after every 10 reps, with no rest

Legs

I just know that this is going to hurt like a bee-atch tomorrow morning, and probably even worse the day(s) after. Heavy leg days don't cause me too much doms, but lighter weight/high rep routines like this are a nightmare. I'd previously trained with Ben only four days ago, but I wanted to get my leg day in early so I'd recover in time for soccer on Friday.

Pre-exhaustion
Single leg extensions @ 15lb, alternating after 15 reps per leg; 3 sets per leg

Leg press
180lb x 10
270lb x 10, 10
180lb x 10 - 5 seconds to lower, 5 seconds hold, then 5 seconds push
140lb x 10 - 5 seconds to lower, 5 seconds hold, then 5 seconds push
90lb x 25 - regular speed

Leg curls
37.5lb x 10
50lb x 10
62.5lb x 5; 50lb x 10 (all one set; I couldn't complete all 10 at 62.5lb); 37.5lb x 5 to finish

Traveling lunges
40lb dumbbells - 1 length of the gym, rest 30 seconds, then return; 3 sets

Calf raises - 3 continuous sets
Leg press calf raises x 10
Standing calf raises x 15

Straight leg dumbbell deadlifts
40lb dumbbells x 10, 10, 10
I had to break these up because either (a) my grip failed, or (b) my back felt sore, probably because of the deadlifts I did a couple of years ago.

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

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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

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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

Back squats - 140lb x 10, 10, 10

Leg presses - 270lb x 10, 10, 10

Barbell lunges - 95lb x 10, 10, 10 per leg

Leg extensions - 5 minute burn

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

Standing calf raises on step - 125lb x 14; 130lb x 12, 12

Cycling home was bloody slow and painful.