Friday
Friday 18/02/11
Nice workout. Had a bit of an upset stomach beforehand, but all came good. Got a really good pump going in my chest and weight generally felt pretty light. I’ve leaned out a bit over the last few weeks. My top weight at the end of January was 85kg. I’m down to 81kg now and looking pretty lean. Gonna have a good long bulk now.
(A) Hang Clean: 20x5, 50x5, 80x5
(B) BB Upright Row: 45x12
(C) DB Bench Press: 20x5, 76x5
(D) HS Chest Press (Alternating): 20x12
(E) Pendlay Rows: 97.5x8
(F) HS D.Y. Row: 30x12
(G) DB Incline Press: 68x5
(H) DB Incline Flye: 44x10
(I) EZ Bar Curl: 45x6
Monday 21/02/11
Lovely workout. Felt strong and got a really nice pump going. Changed a few exercises up, just to keep stuff fresh.
(A) Hang Clean and Press: 20x5, 45x5, 60x5, 70x5, 75x5, 80x5
(B) Neutral Close Grip Chin Up: 10, 5, 5, 4, 4, 4, 3
(C) Thib Press: 22x8. 22x8, 22x8
(D) Lat Pulldown: 61x8, 61x8, 61x8 (Really squeezed in the bottom position of these. Killer!)
(E1) Weighted Dips: 32.5x6, 32.5x6, 32.5x6, BWx18
(E2) Alternating Dumbbell Curl: 22x8, 22x8, 22x8, 14x12 (Last set done seated.)
Wednesday 23/02/11
Neat workout. Cut out abs because I was absolutely buggered. Hit a clean and press PR at 92.5x1, just for the sake of it. Was done with great form and felt surprisingly easy.
(A) Back Squat: 20x5, 60x5, 100x5, 120x5, 135x5, 150x5
(B) RDL: 20x5, 60x5, 120x5, 120x5, 120x5
(C) Bulgarian Split Squat: 20x6, 50x6, 90x6, 90x6, 90x6
Friday 25/02/10
Good workout. Changed a few things up today. Did some high rep DB rows for the first time. My obliques are killing me now. Missed a few reps on incline presses, which was a bit fo a downer.
(A) Bent-over Row: 20x5, 45x5, 80x5, 80x5, 80x5
(B) DB Bench Press: 44x5, 76x5, 76x5, 76x5
(C) One-arm DB Row: 40x12, 40x12, 40x12
(D) Incline DB Bench: 68x8, 68x8, 68x5
(E1) EZ Bar Curl: 45x8, 45x8, 45x8
(E2) EZ Bar Incline Extension: 45x6, 45x6, 45x6
Monday 28/02/11
Had a nice workout going today. Progressed a bit on a few exercises, which is always good. Dips were especially easy, something that I was pretty happy about.
(A) Hang Clean and Press: 20x5, 45x5, 65x5, 75x5, 82.5x5
(B) Neutral Close Grip Chin Up: 10, 6, 6, 6, 5, 5
(C) Thib Press: 22x8. 22x8, 22x8
(D) Lat Pulldown: 68x8, 68x8, 68x8
(E1) Weighted Dips: 33.75x6, 33.75x6, 33.75x6, BWx17
(E2) Alternating Dumbbell Curl: 24x6, 24x6, 24x6, 14x12 (Last set done seated.)
Wednesday 2/03/11
Had an alright workout today. I had to lift at the commercial gym at my uni today. It was really shitty. There was only one squat rack and it was placed about 30 metres away from the nearest weight tree. Walking back with the plates was killer, especially after split squats. The place didnt provide free water, so I had to buy my own bottle too. The workout itself was good though and really took the wind out of me. I had to try really hard not to vomit afterwards.
(A) Back Squat: 20x5, 60x5, 100x5, 120x5, 135x5, 152.5x4
(B) RDL: 60x5, 100x5, 122.5x5, 122.5x5, 122.5x5 (grip is really holding me back in these)
(C) Bulgarian Split Squat: 20x6, 50x6, 92.5x6, 92.5x6, 92.5x6
Friday 4/03/10
Good workout. Changed a few things up today. Did some high rep DB rows for the first time. My obliques are killing me now. Missed a few reps on incline presses, which was a bit fo a downer.
(A) Bent-over Row: 20x5, 45x5, 85x5, 85x5, 85x5
(B) DB Bench Press: 44x5, 80x5, 80x5, 80x5
(C) One-arm DB Row: 40x18, 40x14, 40x12
(D) Incline DB Bench: 72x8, 72x6, 72x6
(E1) EZ Bar Curl: 47.5x6, 47.5x6, 47.5x6
(E2) EZ Bar Incline Extension: 45x6, 45x6, 47.5x6
(F) Alternating DB Reverse Incline Curl: 28x12
(G) Rope Pressdowns: 30somethingx15
Monday 7/03/11
Been very lazy updating, but, thankfully, not lazy training. Huge update today.
(A) Hang Clean and Press: 20x5, 45x5, 65x5, 75x5, 85x5
(B) Neutral Close Grip Chin Up: 10, 6, 4, 4, 4, 6, 6
(C) Thib Press: 22x8. 22x8, 22x8
(D) Lat Pulldown: 75x8, 75x8, 75x8
(E1) Weighted Dips: 35x6, 35x6, 35x6
(E2) Alternating Dumbbell Curl: 24x8, 24x8, 24x8 (little bit of cheating with these)
Wednesday 9/03/11
Short workout. Cut to cut out abs (what a surprise) and split squats so I could get to work on time. Hit nice PRs in squats and RDLS, so I felt my work was done anyway.
(A) Back Squat: 20x5, 60x5, 100x5, 125x5, 140x5, 155x5
(B) RDL: 60x5, 100x5, 125x5, 125x5, 125x5
Friday 11/03/10
Another short workout. Was very rushed and had to keep rest short, so fatigue set in towards the end. Got the work done where it mattered though.
(A) Bent-over Row: 20x5, 45x5, 70x5, 80x5, 90x5
(B) DB Bench Press: 44x5, 84x5, 84x5, 84x5
(C) One-arm DB Row: 42x15, 42x15, 42x15
(D) Incline DB Bench: 72x5, 72x5, 72x3
Monday 14/03/11
Another huge update. Missed a few reps around the place this week, but also set some PRs.
(A) Hang Clean and Press: 20x5, 50x5, 77.5x5, 77.5x5, 87.5x4
(B) Neutral Close Grip Chin Up: 10, 6, 4, 5, 4, 5, 4, 5, 4
(C) Thib Press: 22x8, 22x8, 22x8
(D) Lat Pulldown: 77.5x8, 77.5x8, 77.5x8
(E1) Weighted Dips: 36.25x6, 36.25x6, 36.25x6
(E2) Alternating Dumbbell Curl: 24x8, 24x8, 24x5 (Gonna drop the weight a bit next week and get a bit stricter)
Wednesday 16/03/11
(A) Back Squat: 20x5, 60x5, 100x5, 127.5x5, 142.5x5, 157.5x5, 110x15
(B) RDL: 60x5, 100x5, 127.5x5, 127.5x5 (cut it a set short because my grip was fried)
Friday 18/03/10
Probably gonna revise my routine a bit next week. Change to a Mon/Tues/Thurs/Sat split, which would definitely fit with my uni timetable a bit more.
(A) Bent-over Row: 20x5, 60x5, 77.5x5, 85x5, 92.5x5
(B) DB Bench Press: 44x5, 88x3, 88x5, 88x4
(C) One-arm DB Row: 44x14, 44x13, 44x12
(D) Incline DB Bench: 72x7, 72x5, 72x5
(E1) EZ Bar Curl: 47.5x8, 47.5x86, 47.5x8
(E2) EZ Bar Incline Extension: 47.5x6, 47.5x6, 47.5x6
(F) DB Reverse Incline Concentration Curl: 28x12
(G) Tri Pressdowns: Stripped the stack, about 35 reps total
Tuesday 22/03/11
Missed out on arms, so have to catch up on them today. Will update again soon
(A) Hang Clean and Press: 20x5, 50x5, 77.5x5, 77.5x5, 87.5x5
(B) Neutral Close Grip Chin Up: 10, 7, 7, 6, 5, 6, 5
(C) Defranco shoulder Shocker: 2x8 with 20kg plate and 10kg dumbbells, 1x8 with 10 plate and 6kg dumbbells
(D) Lat Pulldown: 77.5x8, 77.5x8, 77.5x8
Wednesday 23/03/10
Had to lift at uni, which put me back $15. A good arm workout though. My triceps have been screaming all day.
(A1) Weighted Dip: BWx10, 37.5x6, 37.5x6, 37.5x6
(A2) Alternating DB Curl: 20x8, 20x8, 20x8, 20x8
(B1) Skullcrushers: 40x8, 40x8, 40x8
(B2) One-arm DB Preacher Curl: 15x7, 15x7, 15x5
(C1) V-bar pressdown: "50"x15, "50"x12, "50"x15 (weight felt really light, probably mislabelled)
(C2) Machine Curl: "29"x12, "29"x12, "29"x12 (same as pressdowns.)
Friday 25/03/11
Heavy ATG squats today. Did a high rep set at the end and my abs/ribcage are really starting to ache. Feels good man
(A) Back Squat: 20x5, 60x5, 100x5, 130x5, 145x5, 160x5, 110x20
(B) RDL: 60x10, 100x10, 100x10, 100x10
Tuesday 29/03/11
Hard day training. Stalled a bit on clean and presses. Gonna give it another go next week though.
(A) Hang Clean and Press: 20x5, 50x5, 67.5x5, 73.5x5, 87.5x3
(B) Neutral Close Grip Chin Up: 50 total, 8 w/ 10kg plate
(C) Defranco Shoulder Shocker: 3x12 w/ 10kg plate and 6kg DBs
(D) Lat Pulldown: 80x8, 80x8, 80x8
(E1) Weighted Dips: 40x6, 40x5, 40x5
(E2) Alternating Dumbbell Curl: 20x8, 20x8, 20x7
Wednesday 30/03/11
Squat keeps going up. Might even hit 170 without stalling. Seriously thinking about giving a powerlifting competition a go sometime soon. Tried to do the 20-rep set, but right hip was hurting a bit, so stopped it at 10. Also used straps for the first time. Felt pretty good.
(A) Back Squat: 20x5, 60x5, 100x5, 132.5x5, 147.5x5, 162.5x5, 115x10
(B) RDL: 60x5, 100x5, 130x5, 130x5, 130x5 (all work sets done w/ straps)
(C) Bulgarian Split Squat: 60x6, 92.5x6, 92.5x6
(D) Seated Leg Curl: 68x10, 68x10
Friday 1/04/10
Decent workout today. Missed a few reps, but shit happens.
(A) Bent-over Row: 20x5, 60x5, 75x5, 85x5, 95x5
(B) DB Bench Press: 48x5, 88x5, 88x4, 88x4
(C) One-arm DB Row: 44x15, 44x12, 44x12
(D) Incline BB Bench: 75x8, 75x8, 75x7
(E1) EZ Bar Curl: 50x8, 50x6, 50x6
(E2) EZ Bar Incline Extension: 50x6, 50x6, 50x5
(F) DB Reverse Incline Hammer Curl: 28x12
(G) V-grip Pressdowns: 38.75x10