Back and calves

Another marathon Saturday session.

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

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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

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

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

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

Roll out
15, 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

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

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

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Crunches - 25, 25, 25

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

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

Abs and swimming

Stonecroft workout this evening

Bicycle crunches - 30, 30, 30 per side
Plank with feet on Swiss ball - 47 seconds, 36, 43
Weighted crunches with dumbbell on chest - 29, 19, 14
Dumbbell side bends - 15, 15, 10 per side
Lying scissor kicks - 15, 15, 15 per side

20 minutes of swimming

Shoulders

Had my second session with Cosmo this evening. I can't remember all the routines, so here's a picture of my shoulders.