Friday 7/1/11
(A) Power Clean (from hang): 20x5, 40x5, 67.5x5, 67.5x5, 67.5x5
(B) BB Bench Press: 20x5, 50x5, 95x5, 95x5, 95x5
(C) Pendlay Rows: 85x8, 85x8, 85x8
(D) Incline DB Bench: 56x8, 56x8, 56x8
Skipped out on arm work because I had to head to work
Monday 10/1/11
(A) Push Press: 20x5, 45x5, 77.5x5, 77.5x5, 77.5x5
(B) Neutral Close Grip Chin Up: 8, 8, 7
(C1) Weighted Dips: 27.5x6, 27.5x6, 27.5x6
(C2) Alternating Dumbbell Curl: 20x8, 20x8, 20x8
(D1) Dumbbell Lateral Raises: 18x8, 18x8, 18x8
(D2) Face Pulls: 23.75x12, 23.75x12, 23.75x12
Wednesday 5/1/11
Did back squats today just for the hell of it.
(A) Back Squat: 20x5, 60x5, 140x5, 140x5, 140x5
(B) RDL: 20x5, 60x5, 110x5, 110x5, 110x5
(C) Bulgarian Split Squat: 20x6, 40x6, 82.5x6, 82.5x6, 82.5x6
(D) Leg Raise (on dip bars): BWx10, BWx10
Had to get home and help set up some sandbags, so I skipped out on Pallof Presses. It’s flooding where I live at the moment.
Got a video of my squats on the way too.
Here are the squats for all those interested
Friday 14/1/11
(A) Hang Clean: 20x5, 40x5, 70x5, 70x5, 70x5
(B) BB Bench Press: 20x5, 50x5, 97.5x5, 97.5x5, 97.5x5
(C) Pendlay Rows: 87.5x8, 87.5x8, 87.5x8
(D) Incline DB Bench: 60x8, 60x8, 60x6
(E1) EZ Bar Curl: 40x8, 40x8, 40x8
(E2) EZ Bar Incline Extension: 40x6, 40x6, 40x6
Good workout today. Cleans felt like a piece of piss, which was very encouraging. Bench was hard, but I hit all my reps. Bit disappointed about missing the last two reps on DB incline though.
Monday 17/1/11
Weight: 83.3 kg
Had a fulfilling workout today. Smashed a few PRs and got a very nice pump going. Chin-ups are stalling big time and being a bit of a pain in the arse though.
(A) Push Press: 20x5, 50x5, 80x5, 80x5, 80x5
(B) Neutral Close Grip Chin Up: 8, 8, 7
(C1) Weighted Dips: 28.75x6, 28.75x6, 28.75x6
(C2) Alternating Dumbbell Curl: 22x6, 22x6, 22x6
(D1) Dumbbell Lateral Raises: 20x6, 20x6, 20x6
(D2) Face Pulls: 23.75x12, 23.75x12, 23.75x12
Monday 17/1/11
Had a fulfilling workout today. Smashed a few PRs and got a very nice pump going. Chin-ups are stalling big time and being a bit of a pain in the arse though.
(A) Push Press: 20x5, 50x5, 80x5, 80x5, 80x5
(B) Neutral Close Grip Chin Up: 8, 8, 7
(C1) Weighted Dips: 28.75x6, 28.75x6, 28.75x6
(C2) Alternating Dumbbell Curl: 22x6, 22x6, 22x6
(D1) Dumbbell Lateral Raises: 20x6, 20x6, 20x6
(D2) Face Pulls: 23.75x12, 23.75x12, 23.75x12
Wednesday 19/1/11
Decent workout today. Skipped out on abs though.
(A) Back Squat: 20x5, 60x5, 142.5x5, 142.5x5, 142.5x5
(B) RDL: 20x5, 60x5, 112.5x5, 112.5x5, 112.5x5
(C) Bulgarian Split Squat: 20x6, 40x6, 85x6, 85x6, 85x6
Friday 21/1/11
(A) Hang Clean: 20x5, 40x5, 72.5x5, 72.5x5, 72.5x5
(B) BB Bench Press: 20x5, 60x5, 100x5, 100x5, 100x5
(C) Pendlay Rows: 90x8, 90x8, 90x8
(D) Incline DB Bench: 60x8, 60x8, 60x6
(E1) EZ Bar Curl: 42.5x8, 42.5x8, 42.5x8
(E2) EZ Bar Incline Extension: 42.5x6, 42.5x6, 42.5x6
Decent workout. Arms were pretty tough today, but I got through them. Very excited to hit a few mor eprs next week.
Monday 24/1/11
Felt like shit today, so kept things short. Think I ate some bad chicken on the weekend. I accidentally hit a big push press PR, loading the bar up with 85 instead of 82.5. So things weren’t all bad.
(A) Push Press: 20x5, 50x5, 60x5, 85x5, 85x5, 82.5x5
(B) Neutral Close Grip Chin Up: 9, 7, 4, 3, 3, 4
(C1) Weighted Dips: 30x6, 30x6
(C2) Alternating Dumbbell Curl: 22x6, 22x6
Wednesday 26/1/11
Gym closed early today because it was Australia Day, so I dropped ab work. Did some leg curls instead of split squats today as well.
(A) Back Squat: 20x5, 60x5, 145x5, 145x5, 145x5
(B) RDL: 20x5, 60x5, 115x5, 115x5, 115x5
(C) Seated Leg Curl: 89x12
Friday 29/1/11
(A) Hang Clean: 20x5, 40x5, 75x5, 75x5, 75x5
(B) BB Bench Press: 20x5, 60x5, 102.5x5, 102.5x5, 102.5x5
(C) Pendlay Rows: 92.5x8, 92.5x8, 92.5x8
(D) Incline DB Bench: 60x8, 60x8, 60x8
(E1) EZ Bar Curl: 42.5x8, 42.5x8, 42.5x8
(E2) EZ Bar Incline Extension: 42.5x6, 42.5x6, 42.5x6
Good workout today. Very happy with my progress in these lifts. Cleans felt really easy today, which was encouraging. Bench was tough and I had to really grind through the last reps. Might deload next week. Or not. See how I feel on monday.
Monday 31/1/11
Another good workout. Decided not to deload and squeeze a bit more progress out.
(A) Push Press: 20x5, 40x5, 60x5, 82.5x5, 82.5x5, 82.5x5
(B) Neutral Close Grip Chin Up: 9, 8, 5, 5, 5
(C1) Weighted Dips: 31.25x6, 31.25x6, 31.25x6
(C2) Alternating Dumbbell Curl: 22x8, 22x8, 22x8
(D1) Dumbbell Lateral Raises: 18x8, 18x8, 18x8
(D2) Face Pulls: 23.75x12, 23.75x12, 23.75x12
Wednesday 2/02/11
Great workout. Narrowed my squat stance a bit and hit 147.5 ATG easy. Wish I taped it. Excited for the big 150 next week
(A) Back Squat: 20x5, 60x5, 147.5x5, 147.5x5, 147.5x5
(B) RDL: 20x5, 60x5, 117.5x5, 117.5x5, 117.5x5
(C) Bulgarian Split Squat: 20x6, 50x6, 87.5x6, 87.5x6, 87.5x6
(D) Hanging Leg Raises: BWx10, BWx10
Friday 4/02/11
Decent workout today. Had to DB bench because a group of 14 year olds were dicking around witht the BB and I didnt fancy waiting 15 minutes between sets.
(A) Hang Clean: 20x5, 40x5, 77.5x5, 77.5x5, 77.5x5
(B) DB Bench Press: 20x5, 72x5, 72x5, 72x5
(C) Pendlay Rows: 95x8, 95x8, 95x8
(D) Incline DB Bench: 64x8, 64x8, 64x8
(E1) EZ Bar Curl: 45x6, 45x6, 45x6
(E2) EZ Bar Incline Extension: 45x6, 45x6, 45x6
Monday 7/02/11
Good workout. Missed a few reps, but not really perturbed.
(A) Push Press: 20x5, 40x5, 60x5, 85x5, 85x5, 85x4
(B) Neutral Close Grip Chin Up: 10, 7, 4, 4, 5
(C1) Weighted Dips: 32.5x6, 32.5x6, 32.5x5
(C2) Alternating Dumbbell Curl: 24x6, 24x6, 24x6
(D) Dumbbell Lateral Raises: 20x6, 20x6, 20x6
Wednesday 9/02/11
Worked out at a different gym today. They had black barbells, which looked fucking sick. Missed last 2 reps of my squat, bit shitty.
(A) Back Squat: 20x5, 60x5, 147.5x5, 147.5x5, 147.5x5
(B) RDL: 20x5, 60x5, 120x5, 120x5, 120x5
(C) Bulgarian Split Squat: 20x6, 50x6, 90x6, 90x6, 90x6
Friday 11/02/11
Ok workout. Benched with the DBs again, probably gonna stick with it. Had a hard time with rows and incline as well. I think it’s time for a deload.
(A) Hang Clean: 20x5, 45x5, 80x5, 80x5, 80x5
(B) DB Bench Press: 20x5, 76x5, 76x5, 76x5
(C) Pendlay Rows: 97.5x8, 97.5x8, 97.5x8
(D) Incline DB Bench: 68x8, 68x6, 68x4
(E1) EZ Bar Curl: 45x8, 45x8, 45x8
(E2) EZ Bar Incline Extension: 45x6, 45x6, 45x6
Monday 14/02/11
Deloaded today. Gave the joints a rest and got a nice pump going at the same time.
(A) Push Press: 20x5, 40x5, 60x5, 85x5
(B) Machine Shoulder Press: 47x10
(C) Neutral Close Grip Chin Up: BWx10
(D) Single-Arm Alternating High Row: 20x12
(E) Dips: 32.5x6, BWx12
(F) Alternating Dumbbell Curl: 24x6, 14x12
(G) Dumbbell Lateral Raises: 20x8, 12x12 (second set done ‘lean-away’ style)
(H) Triangle Grip Lat-Pulldown to Face: 40somethingx8
Wednesday 2/02/11
Good day. Left the gym feeling much better than i felt when i walked in.
(A) Back Squat: 20x5, 60x5, 100x5, 150x5
(B) Unilateral Leg Press: 120x10
(C) RDL: 20x5, 60x5, 120x5
(D) Seated Leg Curl: 68x10
(E) Bulgarian Split Squat: 20x6, 90x6
(F) Barbell Hack Squat: 60x10
(G) Leg Extension: 60somethingx10