Conditioning

Gave it another shot...

3 circuits:
2 minutes skipping
15 inverted rows off parallettes
15 kettlebell lateral swings per arm
2 minutes lateral jumps over small bench
15 dips off parallettes
20 ball squats (lifting ball to top of punch bag)
25 burpees

Oly lifts

Stacy Tovar

I wanted to do some Olympic lifting this morning, albeit light-weight, just to work on the movements. It's been months since I did any of these, but I wanted to see how it felt. About halfway through the first workout, my fucking sinuses flared up again; my head and left eye were throbbing in pain, and I felt a bit nauseous. That slowed me down, but didn't stop me completely. Still, I felt - and still feel - like crap.

Lots of warming up and stretches before I started this.

Power snatches @ 65lb - 5 x 6 reps

Yeah, this is really light, but in the past I've started upping the weight much too soon, to the detriment of my form and technique. Every rep today was pretty much flawless, with no press-out required. My elbows stayed locked straight, and my external rotation felt flexible enough for me to hold the bar slightly behind the line of my head.

Clean and presses @ 75lb - 5 x 6 reps

Again, very light, but perfect form.

100 sit-ups

Chest and triceps

Bench press - 95lb x 12, 10, 8

Incline dumbbell bench press - 35lb x 10, 8, 8

Dips - 12, 8, 7

Cable flies - 30lb x 12, 9, 7

Chest press (machine) @ 80lb - 5 minute burn

EZ bar skull crushers - 55lb x 10, 9, 8

Dumbbell extensions - 20lb x 15; 25 x 12, 10

Cable tricep extensions - 5 minute burn

Back and biceps

Deadlifts - 185lb x 10, 10

One arm dumbbell rows - 60lb x 10, 8, 7 per side

Lateral pull-downs - 90lb x 11, 8, 8

Barbell row - 65lb x 12; 70lb x 11, 10

Wide cable rows - 5 minute burn

EZ standing barbell curls - 50lb x 13, 9, 9

Concentration curls - 22lb x 8, 6, 5

Seated alternating dumbbell curls - 5 minute burn

Got a serious vein-popping pump in my arms today!

Conditioning

Very poor performance in my personal training session today, due to a throbbing headache caused by my sinuses. While I was training, I felt like my left eye was going to explode as the pressure built up in my nose had spread. The discomfort today might have been caused by the humid weather and/or a shitload of water entering my nose while swimming yesterday. I took a decongestant a couple of hours before my workout, but it had no effect whatsoever. Nothing I could do about it, but I'm always disappointed when I can't give 100%, especially in a PT session. That being said, it's been a long time since I've been unable to give it everything.

Circuits:
2 minutes skipping
15 inverted rows off parallettes
15 kettlebell lateral swings per arm
2 minutes lateral jumps over small bench
15 dips off parallettes
20 ball squats (lifting ball to top of punch bag)
25 burpees

I'm not sure how many sets Cosmo wanted me to do, but I was only able to finish two. The burpees were a bit of a challenge because I kept slipping in my own sweat!

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2 sets:
20 barbell twists @ 80lb
20 leg raises

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2 sets:
20 sit-ups/ball throws (straight sit-ups and alternate sides)

Swimming

He's baaack!

Umm... I swam. For an hour. That's it.

Conditioning

4 circuits:
12 x parallette jumps
15 x clapping push-ups
20 x figure of 8 shuttle runs
30 x kettlebell swings
90 seconds skipping

Tried to do some snatches to finish off, but I simply had no energy left. This is probably due to the conditioning routine today, as well as all the shoulder work yesterday.

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

Quads, hamstrings and calves

Very warm day, hence a bloody sweaty workout.

3 x back squats: pyramid sets - 95lb x 10, 115lb x 8, 135lb x 6

30 mountain climbers

Traveling lunges @ 50lb - 3 x 10

30 mountain climbers

Leg extensions @ 80lb - 5 minute burn

30 mountain climbers

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

30 mountain climbers

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

30 mountain climbers

1 mile run

Back and biceps

Deadlifts - 225lb x 5, 5

One arm dumbbell rows - 55lb x 12, 11, 8 per side

Lateral pull-downs - 90lb x 10, 8, 8

Vertical rows (machine) - 5 minute burn

Standing barbell curls - 45lb x 11, 9, 6

Concentration curls - 20lb x 9, 7, 6

Standing cable curls (2 handed) - 5 minute burn

Conditioning and upper body

Christie Phillips

Another ass-kicking conditioning session to start the workout. Cosmo reckons I probably burned about 700 calories. Only 700?!

Circuit x 3; 60 seconds rest in between each
15 x inverted rows off parallettes
90 seconds skipping
10 x kettlebell swings per arm (alternating each rep)
12 x box jumps
2 x lengths of the yoga room, traveling lunges with 75lb barbell
2 minutes shuttle runs, starting from push up position

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Pyramid bench presses:
2 sets of 10 x 115lb, 8 x 125lb, 6 x 135lb, 10 x push-ups
30 seconds rest between each weight change; 1 minute rest between sets.

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Pyramid dips: 10, 8, 6
30 seconds rest between each round.

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Cosmo gave me a body fat test after today's session, and mine came out at 15.3%. That places me in the "Fitness" category, so I need to drop another 1.3% to sneak into "Athlete". That's a little bit higher than I expected, based on previous measurements and my regular "mirror test". I don't think I've put on any unwanted fat, so perhaps the discrepancy might be due to different measuring techniques (like weighing yourself on different scales). I'm not too bothered, as I feel great and I definitely feel like I'm getting stronger and fitter.

Conditioning and upper body

Cooking day!

4 circuits; 90 seconds rest in between each
12 x parallette jumps
20 x 30lb ballslams
10 x ladder shuttle runs
15 x kettlebell lateral raises per side
20 x kettlebell crunches

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Seated dumbbell shoulder presses - 25lb x 12, 10, 7

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3 supersets:
10 x lateral raises @ 20lb
12 x front raises @ 15lb

New Hamburg Classic Race: 5k

My third annual New Hamburg Classic, and my second consecutive crappy time. However, this time I'm less pissed at myself, for three reasons.

1. Last year, I over-prepared and over-thought the run, rather than simply going out and having a good time. I'm not an experienced runner, so why get upset about a slow run? This year, I felt relaxed before and during the run, and I just enjoyed the whole community-focused event.

2. This year, I started the race too slowly, and that cost me some time. The second half of my run was 98 seconds quicker than the first 2.5k, whereas I would have expected that to be the other way around. I ran up Hamburger Hill pretty quickly, and that was on the return part of the run. I think all the plyo leg work I've been doing paid off there. When I crossed the finish line, I was sprinting my ass off and I still had plenty of gas in the tank.

3. Despite a slower time, I somehow finished 3rd in my age category (40-49). Last year, a quicker time gave me a 10th place finish. No idea why there was a discrepancy this year.

Chest and triceps

Bench press (laying on the ground) - 95lb x 12, 8, 6

Decline dumbbell bench press - 35lb x 12, 10, 10

Dips - 12, 8, 7

Dumbbell flies - 25lb x 17; 30 x 9, 9

Push-ups, feet elevated on a Swiss ball - 5 minute burn

Barbell skull crushers - 50lb x 8, 6, 5

Dumbbell extensions - 17.5lb x 16, 12, 12

Cable tricep extensions - 5 minute burn

Been a while since I did one of these...

May 2013

Back and biceps

Oops.

I'd planned on doing a regular leg day, but I had nothing left after yesterday's PT session. I did plenty of stretching and warming up of my legs, but nope - nothing doing. I opted for a back and biceps day instead.

Deadlifts - 185lb x 10, 10, 10

Dumbbell rows - 55lb x 12, 10, 8

Wide grip pull-ups - 8, 6, 5

Cable rows - 5 minute burn

Standing barbell curls - 55lb x 8, 6, 4

Concentration curls - 20lb x 9, 8, 6 per arm

Incline neutral grip dumbbell curls @ 17.5lb - 5 minute burn

And to finish off, just because I had some time to spare...

Power cleans, touch and go:
95lb x 3, 115lb x3, 125lb x 3, 130lb x 1

Conditioning

Another punishing conditioning routine, this time in the hot sun, as we trained in the parking lot.

4 circuits with roughly 90 seconds rest in between:
30 x kettlebell swings and squats
20 x kettlebell deadlifts and presses
15 x kettlebell lateral raises per side
20 x kettlebell crunches
Run around the block

When I looked in the mirror afterward, the combination of exercise and the hot sun made it look like my head was going to pop.

Chest and triceps

Bench press (rack) - 105lb x 11, 8, 7

Incline dumbbell bench press - 37.5lb x 9, 7, 7

Dips - 12, 9, 7

Cable flies - 30lb x 11, 9, 9

Chest press (machine) @ 80lb - 5 minute burn

EZ bar skull crushers - 55lb x 11, 8, 7

Bench dips - 15 (feet on the ground), 17, 14 (feet elevated on last two sets)

Cable tricep extensions - 5 minute burn

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And just because the weather was gorgeous...

1 mile run

One hour of mowing the lawn with a manual mower - perfect for a chest and tris day!

Back and biceps

Deadlifts @ 225lb - 5, 5

One arm dumbbell rows @ 55lb - 12, 10, 9 per side

Lateral pull-downs @ 90lb - 10, 8, 7

Inverted rows - 13, 9, 8

Machine row @ 70lb - 5 minute burn

Standing curls @ 45lb - 10, 8, 6

Concentration curls @ 20lb - 9, 7, 6 per arm

Standing cable curls @ 50lb - 5 minute burn

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Abs

Shoulders, traps and forearms

Shoulder press drop sets @ 65lb/45lb - 8/5, 6/6, 3/4

Seated Arnold press @ 22.5lb - 10, 8, 6

Dumbbell lateral raises @ 17.5s - 13, 11, 8

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

Vertical row @ 65lb - 13, 10, 10

Barbell shrug @ 85lb - 5 minute burn

Static barbell hold @ 85lb - 5 minute burn

My right wrist felt a bit sore today, so I skipped the wrist curls before the barbell hold.

Quads, hamstrings and calves

Those abs - dayum!

Supersets x 3:
10 x back squats @ 135lb
10 x leg presses @ 230lb

Leg extensions @ 80lb - 5 minute burn

30 mountain climbers (total)

Stiff leg deadlifts @ 135lb - 10, 10, 9

30 mountain climbers (total)

Standing calf raises on a step @ 115lb - 10, 10, 9

30 mountain climbers (total)

3 x 30 knees to elbows kettlebell crunches

No warm up or cool down today because I cycled to and from the gym, plus around town to run some errands.

Conditioning / chest

Circuit x 3; 90 seconds rest between each

20 x parallette jumps
Figure of 8 shuttle runs* - 2 minutes
30 x kettlebell squat and press
Ball lifts - 1 minute @ 30lb; 1 minute @ 20lb

* Run forwards diagonally, then backwards in a straight line

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Bench press drop sets
1 set of 10 x 135lb, 115lb, 95lb
2 sets of 8 x 130lb, 110lb, 95lb

Finished off with 15 bench supported push-ups.

My chest was toast and I had nothing left during this routine, hence plenty of assists for the bench presses.

While walking to the bench press station after the conditioning portion, Cosmo told me I was sweating more than everyone else in the gym combined. Well, duh! When I got home, I had to wait more than an hour before I could remove my shirt because it was caked on with sweat. Cold, cold, sweat. Ew.

Death by...

Went with Cher to watch TFC vs New York Red Bulls
yesterday. What a load of shite! Much slower pace
and less skill than European footie. The chap above
was the only decent player on the pitch (as well
as the reason why Cher wanted to go in the first place.)

I was feeling a bit meh this morning, as if I had the start of a cold coming on, so I didn't really push myself too hard. I just wanted to try and sweat out any cold germs, which usually helps. I haven't done any power lifting in a while, so I started with some fairly light ones for a "Death by..." day.

Death by power cleans @ 95lb
9 rounds + 9 reps

Death by pull-ups (strict)
8 rounds + 7 reps

Death by dips
9 rounds + 5 reps

Death by straight leg raises
14 rounds + 12 reps

I actually felt much better after this simple workout. Sweating always helps!

Conditioning

Clumsiest parallette jumps you're ever likely to see. Although, in my defence,
this was my fourth and final circuit, so I was bloody knackered!

Circuit x 4; 90 seconds rest in between each

12 x parallette jumps
15 x burpees
30 x kettlebell swings
10 x 40lb punchbag shuttle runs

Cycled to and from the gym, so I didn't feel like I needed to do anything else today!

Shoulders, traps and forearms

Seated dumbbell press @ 27s - 12, 8, 6

Seated Arnold press @ 20s - 11, 10, 9

Dumbbell lateral raises @ 17.5s - 13, 10, 9

Shoulder barbell press @ 45lb - 5 minute burn

Vertical row @ 65lb - 13, 10, 10

Barbell shrug @ 80lb - 5 minute burn

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

Static barbell hold @ 85lb - 5 minute burn

Chest and triceps

What's not to like about this picture?

Bench press (rack) - 105lb x 11, 8, 7

Incline dumbbell bench press - 35lb x 11, 9, 8

Dips - 11, 9, 7

Cable flies @ 30lb x 10, 9, 7

Vertical chest press machine @ 50lb - 5 minute burn

EZ bar skull crushers @ 50lb - 13, 10, 8

Dumbbell extensions - 15lb x 15, 15; 17.5lb x 12

Ran out of time, so I couldn't do a 5 minute burn of cable tricep extensions.

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

Legs: Conditioning

I didn't have time for a full leg workout today, so I just did the conditioning part.

3 circuits; 2 minutes rest in between each:

3 x 4 parallette jumps
15 burpees
30 mountain climbers
20 ball slams @ 30lb
20 kettle bell swings (see below)
12 shuttle runs (1 run is from one end of the yoga room and back)

With the kettlebells, 1 rep = starting from one side, swing the kb in front with one hand, bring it down between my legs, switch hands, swing in front again and back between my legs, then out in front and finish on the opposite side.

There was a much younger gym member, doing some ab work in the yoga room while I did my third set, who said she was impressed by the intensity of this routine. Not bad for an old guy!

I would have liked to get some squats in too, but at least I had a painful bike ride back home.

Back and biceps

Deadlifts @ 185lb - 10, 10

One arm dumbbell rows @ 55lb - 12, 10, 9 per side

Pull-ups - 9, 6, 5

Bent over row @ 70lb - 12, 11, 10

Cable row @ 70lb - 5 minute burn

Preacher curls @ 45lb - 12, 10, 8

Seated dumbbell curls @ 17.5lb; neutral grip - 5 minute burn

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Abs

Shoulders, traps and forearms

Seated dumbbell press @ 25s x 2 - 15, 9, 8

Seated Arnold press @ 17.5s - 12, 10, 10

Dumbbell lateral raises @ 17.5s - 13, 10, 10

Shoulder barbell press @ 45lb - 5 minute burn

High pull @ 65lb - 12, 10, 10

Barbell shrug @ 70lb - 5 minute burn

Barbell wrist curls @ 45lb - 11, 11, 89

Static barbell hold @ 70lb - 5 minute burn

@#$*ing Legs

Dem quads...

Circuit x 3; 90 seconds rest between each set
12 x parallette jumps
45 x mountain climbers; hands on bosu
1 minute of lateral jumps over a bench
75lb barbell traveling lunges; 4 lengths of the yoga room

1 km run (outdoors)
3 supersets
10 x back squats @ 130lb
10 x leg presses @ 270lb

1 km run
Well, I say "run", but after what preceded it...

Chest and triceps

Cool exercise t-shirt that measures effort in sweat.

Bench press (rack) @ 110lb - 9, 7, 5

Incline dumbbell bench press @ 35lb - 12, 10, 8

Dips - 10, 7, 5

Cable flies @ 20lb - 15, 12, 11

Vertical bench press machine @ 40lb - 5 minute burn

EZ bar skull crushers @ 50lb - 11, 9, 8

Two arm seated dumbbell extensions @ 15lb - 12, 10, 8

Cable tricep extensions - 5 minute burn

Back and biceps

Deadlifts @ 225lb - 5, 5

One arm dumbbell rows @ 55lb - 12, 11, 9 per side

Wide grip pull-ups - 8, 5, 5

Inverted rows, parallettes - 8, 6, 7

Cable row @ 60lb - 5 minute burn

Preacher curls @ 45lb - 13, 11, 8

Concentration curls @ 20lb - 9, 7, 6 per arm

Shoulders, traps and forearms

Seated barbell press @ 45lb - 12, 11, 9

Seated Arnold press @ 17.5s - 11, 10, 9

Dumbbell lateral raises @ 15s - 15, 15, 13

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

High pull @ 65lb - 13, 12, 9

Barbell shrug @ 65lb - 5 minute burn

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

Static barbell hold @ 65lb - 5 minute burn

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Abs

Conditioning

The next CrossFit Games champion?

A bit off plan today, but just wanted to try a couple of things I haven't done for a few months.

Cindy
Score = 15 rounds + 1 pull-up

I didn't use my usual "death by" strategy today, but simply went when I felt good to go. Perhaps this accounts for the low-ish score.

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30 power cleans @ 95lb

I didn't time myself and I went a bit lighter than I'm capable of, but I wanted to concentrate on good form and technique, not hitting a good score. I broke down the 30 reps into sets of five, and I think my form was perfect throughout. Because this was so light, it turned into a bit of a lung burner.

A good, quick session today.

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...

Chest and triceps

Rack bench press, drop sets @ 135lb, 115lb, 95lb
3, 3, 6 - 2, 3, 6 - 0, 3, 5

Incline dumbbell bench press @ 35s - 12, 8, 8

Dips - 12, 8, 6

Cable flies @ 20lb - 15, 14, 11

Push ups - 5 minute burn

EZ bar skull crushers @ 50lb - 12, 8, 8

Two arm seated dumbbell extensions @ 15lb - 12, 12, 10

Cable tricep extensions - 5 minute burn

Back and biceps

First time working on my back since my shoulder problems. I didn't want to do any rowing movements before, but everything felt fine today. I went a few pounds lighter on some routines, though, just to be cautious.

Deadlifts @ 185lb - 10, 10

One arm dumbbell rows @ 55lb - 12, 10, 8 per side

Pull-ups - 8, 6, 5

Dumbbell bent over row @ 30lb x 2 - 12, 10, 8

Cable row @ 60lb - 5 minute burn

Preacher curls @ 45lb - 12, 10, 8

Concentration curls @ 20lb - 9, 8, 6 per arm

Seated dumbbell curls @ 17.5lb; neutral grip - 5 minute burn

Legs

Sweet mother of God, that has to be the toughest PT session I've ever had. As usual with Cosmo, I started with a conditioning circuit.

3 circuits; 2 minutes rest in between each:

3 x 4 parallette jumps
15 burpees (I nearly had a heart attack when I thought Cosmo said 50)
30 mountain climbers
20 ball slams @ 30lb
20 kettle bell swings (see below)
12 shuttle runs (1 run is from one end of the yoga room and back)

With the kettlebells, 1 rep = starting from one side, swing the kb in front with one hand, bring it down between my legs, switch hands, swing in front again and back between my legs, then out in front and finish on the opposite side.

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3 x back squat drop sets; 1 minute(ish) rest in between each:
10 reps at 130lb, 110lb, and 90lb

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2 x leg press drop sets; 1 minute rest in between
8 reps at 270lb, 180lb, and 90lb

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Finished with a cool down cycle on the stationery bike, then some stretching.

Shoulders, traps and forearms

Still taking it easy with my shoulder, so some slight adjustments today.

Seated barbell press @ 45lb - 12, 11, 8

Seated Arnold press @ 17.5s - 10, 12, 9

Dumbbell lateral raises @ 15s - 15, 11, 10

Shoulder press  (machine) @ 60lb/50lb/40lb - 5 minute burn
I gradually lightened the weight because I felt like I was hitting too few reps and having to rest too long. The lightest weight allowed me to really go for a burn.

High pull @ 65lb - 12, 10, 9
I tried one upright row with an empty bar, but I felt a slight twinge so opted for high pulls instead.

Barbell shrug @ 65lb - 5 minute burn

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

Static barbell hold @ 65lb - 5 minute burn
Veins were popping out of both arms during these!

Chest and triceps

The sad thing is, the party was at my bloody house!

My left shoulder is still a bit dicey at the moment, so I skipped my scheduled shoulder and traps routine, plus I left dips out of this chest workout.

Bench press (rack) @ 105lb - 11, 8, 7

Incline dumbbell bench press @ 35lb - 12, 9, 7

Cable flies @ 20lb - 15, 13, 10

Vertical bench press machine @ 40lb - 5 minute burn

EZ bar skull crushers @ 50lb - 13, 10, 11

Two arm seated dumbbell extensions @ 15lb - 14; @ 17.5lb - 9, 7

Cable tricep extensions @ 25lb - 5 minute burn

Had a good bike ride to and from the gym, too.

Quads, hamstrings and calves

Slightly shorter workout than usual today. However, I went for a bike ride early this morning before breakfast, plus I cycled to and from the gym. I didn't do a cool down routine as there seemed little point for it, right before I jumped back on my bike for a sloooow 20 minute ride home.

Back squats @ 125lb with 2 second pause - 3 x 10
A bit lighter than normal, but that allowed me to pause for two seconds at the bottom of each rep. Total ab killer.

Leg presses @ 180lb - 3 x 10
This almost felt comfortable. Time to up the weight.

Air squats on a bosu - 3 x 20

Leg extensions @ 80lb - 5 minute burn

Stiff leg deadlifts @ 105lb - 3 x 10

Standing calf raises on a step - 95lb x 10, 105lb x 10, 10

I didn't end with a burn routine, but then I didn't have to. The ride home burnt like hell!

Conditioning and upper body

Goddamn box jumps! Started today's PT session with a punishing circuit. I'm not sure of the proper name for some of these moves.

3 sets:
35 kettlebell swings
25 kettlebell figure of eights
20 kettlebell crunches
1 minute of kettlebell bicycles (lying down, holding the weight up while doing cycle movements with my legs)
10 box jumps @ 28"

I took breaks when I needed to, in order to catch my breath. The box jumps were going well until I took a breather after four reps in the third and final set. When I went to move again, I couldn't get my feet off the ground! My mental block resurfaced. Despite Cosmo telling me not to think too much, that, of course, is exactly what I did. I eventually removed one step from each side so that I could finish off the last six reps, but even that felt like a mental hurdle. 

2 sets: Bench press pyramid
8 reps each @ 135lb, 115lb and 95lb

Lots of assists were needed!

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Concentration curls @ 25lb

That might seem light, but slooooow movements are a killer.

Back and biceps

Deadlifts @ 185lb - 10, 10

One arm dumbbell rows @ 55lb - 12, 11, 9 per side

Wide grip pull-ups, with knees raised - 6, 6, 5

Barbell row @ 75lb - 12, 9, 9

Vertical row machine @ 70lb - 5 minute burn

Standing barbell curls @ 45lb - 12, 8, 8

Concentration curls @ 20lb - 8, 9, 8 per arm

Seated dumbbell curls @ 17.5lb; neutral grip - 5 minute burn

Quads, hamstrings and calves

I went out for dim sum at a Chinese restaurant yesterday and ate some stuff that I haven't for several years. I felt sluggish for hours afterward, and got a pretty crappy night's sleep. Bleh!

Back squats @ 135lb - 3 x 10

Leg presses @ 180lb - 3 x 10

Jumping lunges with 20lb dumbbells - 3 x 10 per leg

Leg extensions @ 80lb - 5 minute burn

Stiff leg deadlifts - 3 x 10 @ 105lb

Leg curls @ 20lb - 5 minute burn
I started with 30lb, but my hams and calves began cramping straight away.

Standing calf raises on a step @ 95lb - 3 x 10

Chest and triceps

 

Cycled to the gym on a rusty, cold bike. That was a good enough warm up.

Decline bench press @ 95lb - 12, 11, 8

Incline dumbbell bench press @ 35lb - 12, 10, 8

Dips - 11, 8, 6

Cable flies @ 20lb - 15, 12, 10

Vertical bench press machine @ 40lb - 5 minute burn

EZ bar skull crushers @ 50lb - 12, 11, 10

Two arm seated dumbbell extensions @ 15lb - 12, 10, 9

Cable tricep extensions @ 25lb - 5 minute burn

Back and biceps

 

Deadlifts @ 225lb - 5, 5

One arm dumbbell rows @ 55lb - 12, 11, 8 per side

Wide grip pull-ups (not knees up) - 8, 7, 6

Barbell row @ 75lb - 11, 9, 8

Cable row @ 70lb - 5 minute burn

Concentration curls @ 20lb - 11, 9, 8 per arm

EZ bar preacher curls @ 45lb - 12, 10, 8

Seated dumbbell curls @ 17.5lb; neutral grip - 5 minute burn

Shoulders, traps and forearms

Seated barbell press @ 45lb - 12, 10, 7

Seated Arnold press @ 17.5s - 12, 11, 9

Dumbbell lateral raises @ 17.5s - 10, 9, 9

Hammer strength press @ 70lb - 5 minute burn

Upright row @ 65lb - 12, 11, 9

Barbell shrug @ 65lb - 5 minute burn

Barbell wrist curls @ 45lb - 12, 10, 7

Static barbell hold @ 65lb - 5 minute burn

Conditioning and Legs

I can't even describe what I did today with Cosmo. I don't even know what fucking day it is. It hurt during the workout; it hurt after the workout; and it's going to hurt like a bitch tomorrow.

I did a conditioning routine for the first half hour or so, followed by two sets of this leg circuit:

Back squats - 135lb x 10
Leg presses - 230lb x 12
Straight leg deadlifts - 135lb x 10 (broken up as necessary)
Calf raises on a step - 135lb x 10