Workout 2 - 03/05/2010
Deadlifts - 74kgs - 6 / 84kgs - 6 / 94kgs - 6 / 114kgs - 12 / 124kgs - 8 +2 / 134kgs - 5 +1
shrugs - 84kgs - 12 / 94kgs 8 /104kgs - 6
decline situps - 15kgs - 20 / 15kgs - 20 / 15kgs - 30 +10
pullovers - 25kgs - 12 - 12 - 12
Good form today on the deadlifts, even though the reps didnt go up substantially my grip
was alot better and overall form & speed was better. Need to get 10kg plates for my dumbells
for pullovers. I also dont go for that last seemingly impossible rep anymore, due to it
exhausting me, i go to a point were i have done better than before and stop. I am also not
doing 1 rep maxes or anything in the low range anymore, due to again it exhausts my muscles; hence
producing a longer recovery cycle leading to me having to take longer breaks.
I was half way through my complexes today when my lower back fully cramped up on me, i could hardly walk. It was obviously to do with the deadlifts yesterday and there was me complimenting my form. I read up on problems with lower back and it seems hyper extending the deadlift at the top damages the lower back. Blah, not happy.
06/05/2010 - Workout 3
Pulldowns - 30kgs - 12 / 60kgs - 12 / 70kgs - 8 / 80kgs - 6 / 85kgs - 3
BB rows - 69kgs - 12 – 5kgs / 79kgs - 8 – 5kgs / 84kg - 6 – 5kgs
BB curls - 50kgs - 8 / 45kgs - 8 / 55kg - 4
pullups - 4
afternoon - 9km hike up 900ft
evening - complexes
Upright rows
Power Cleans
Front squats
Military Press
Back Squats
Good Mornings
behind neck presses
8 reps for 3 sets (1min rest)
1st - 34kgs
2nd - 34kgs
3rd - 34kgs
workout 4 - 09/05/2010
full squat - 50kg - 6 / 60kg - 6 / 70kg - 6 / 80kg - 6 / 100kg - 6 / 110kg - 4 / 120kg - 1 / 80kg - 12
calve raises - 120kg - 17 +5 / 130kg - 12 / 140kg - 12
front squat - 50kg - 12 +6 / 60kg - 6 / 70kg - 6 / 80kg - 6 +4 / 90kg - 1
complexes
8 Deads
8 Cleans
8 Front Squats
8 Military Press
8 Back Squats
8 L Leg Lunges
8 Right Leg Lunges
8 Thrusters
3 sets of 34kgs (1min rest)
That was very hard, after the first set i had to keep telling myself not to quit. Managed
to get through them all in good stead. Dam complexes look easy on paper but are brutal
when your doing them.
Workout 1 - 11/05/2010
bench press - 50kg - 12 / 60kg - 12 / 70kg - 8 / 75kg - 8 +2 /80kg - 4
miltary press - 50kg - 10 / 50kg - 8 / 50kg - 6
lateral raise - 10kg - 12 / 12.5kg - 8 / 12.5kg - 6 – +2.5kg
floor press - 34kgs - 12 / 44kgs - 8 / 54kgs - 12 +6 / 59kgs - 5 +5kgs
tricep extension - 30kgs - 12 / 35kg - 8 / 40kgs - 6 / 45kgs - 6 +3
Steady increase in all today. complexes tomorrow 
complexes - 11th
Upright rows
Power Cleans
Front squats
Military Press
Back Squats
Good Mornings
behind neck presses
4 sets of 34kgs(1min rest)
Full squats - 70kg - 12 / 75kg - 12 / 80kg - 12
overhand pulldowns - 50kg - 12 / 55 - 12 / 60kg - 10
standing press - 40kg - 12 /45kg - 10 / 50kg - 8
overhand pullups - 3 / 3 / 2 - negatives - 6 - 6 - 6
benchpress - 60kg - 12 / 65kg - 8 - 8
bb curl - 35kg - 12 - 12 -12
shrugs - 64kgs - 12 / 74kgs - 12 / 84kgs - 12
deadlift - 84kgs - 12 - 8
Cant believe how hard this was today. Energy system was zapped by overhand pullups.
this new workout will be done three times aweek. I am curious to see the results.
I will be particularly interested in my pullups over the next while and my conditioning.
Will be doing 1 - 3 mile runs on days off as well. The weight progression will be gradual,
upping by 2.5kgs once a weight gets easy.
Full squats - 70kg - 12 / 75kg - 12 / 82.5kg - 12
overhand pulldowns - 50kg - 12 / 55 - 10 / 60kg - 8
standing press - 40kg - 12 /45kg - 10 / 50kg - 8
overhand pullups - 3 / 3 / 4
benchpress - 60kg - 12 / 65kg - 8 - 8
deadlift - 84kgs - 12 - 12 / 94kgs - 12
shrugs - 64kgs - 12 / 74kgs - 12 / 84kgs - 12
bb curl - 35kg - 12 - 12 -12
body is adapting already, far better performance today.
Full squats - 70kg - 12 / 75kg - 12 / 85kg - 12
overhand pulldowns - 50kg - 12 / 55 - 10 / 60kg - 8
standing press - 40kg - 12 /45kg - 10 / 50kg - 8
overhand pullups - 4 / 3 / 3
benchpress - 60kg - 12 / 65kg - 8 - 8
deadlift - 84kgs - 12 - 12 / 94kgs - 12
shrugs - 64kgs - 12 / 74kgs - 12 / 84kgs - 12
bb curl - 35kg - 12 - 12 -12