14-09-2009 legs
deadlifts 140x3 160x3 180x3 206x2!!! very pleased with this effort 453lbs fpr 2 reps (bounced)
leg press 200x15 300x10 350x10 400x12 (knees wrapped) 300x30
leg ext 40x20 almost immediately after 300x30
leg curls 45x11->5->3
seated calf raises 52.5x20 67.5x20 75x20 52.5x8DC REPS
15-09-2009 shoulders back
Push Press 50x12 60x6 70x3 80x1 didnt really push myself on any of the sets here
Bradford Press 20x15 30x10 40x6 THESE WERE AWESOME
Side Raises 10x10 16x10 22x10 (swing)
DB Rows 22x10 37.5x10 50x25(right)23(left)
LatPulldowns 90kgx20 reps 14 strict 6 not so strict
DY rows strict 50x15 80x12 at this point was going to do 100kg but was wiped out and called it a day.
17-09-2009 Legs
Hack Squat +90x10 +140x12(w/knee wraps) i couldnt hit depth with this exercise no matter what angle or foot placement without knee pain. I think the machine we have is a pile of shite.
Leg Press 200x20 250x10 350x5 400x12->300x20 (knee wraps)
took knee wraps off and did 45x20 straight away on leg extensions
Leg Curls 52.5x10 (best ive done on this weight without spot) 60x4+4
Seated Calf Raises 67.5x20 75x30 60xDC 8 Reps
HS Curls 40x10 45x7
EZ curls 40x10 50x8
22-09-2009 Chest, bis, tris- didn’t feel too good today, so kept volume low.
Flat Bench 70x3 75x3 80x3 85x3 90x3 97.5x1 105x1- all these reps were quick, nothing to failure, felt good. defo had more weight in for the top single
Incline Bench 50x5 70x5 75x5- all done fast
Incline DB Press 28x25,20
HS EZ Curls 15x10 25x10 35x8 40x10 35x10
Alternating Curls 10x10 17.5x10 22.5x10
Hammers 28x15
Dead Stop Extensions 20x10 35x10 40x5,5
OH Cable Ext 22.5x10 30x12
24-09-2009 Basically i’ve decided to use a 5/3/1 based protocol for at least the next few weeks, the days shall be Day A-deadlifts Day B- Incline Bench Day C-Squat Day D-Flat Bench
Deadlifts 60x12 100x10 140x5 150x5 170x8 All reps done deloaded, no straps. Huge PB for these conditions.
Dumbell Rows 25x10 40x10 55x15 40x25
Rear Delts Machine (in lbs :S) 70x15 90x15 110x10
Standing Calf Raises 100x20 220x15 295(stack)x 15 (lbs also)
Seated leg Curls top set was 59kgx13->5
8 negative GHRS
Barbell Shrugs 60x10 100x10 140x10 160x10
26-09-2009 OH day
Incline Bench 20x15,15 40x8,8 60x5 67.5x5 75x10 All reps slow and controlled on the negative, explosive up
Bradford Presses 20x10 30x10 40x10 50x10!!! 60x2 OUCH TOO HEAVY FOR BRADFORD PRESS
Side Raises 8x10 12.5x10 17.5x10 20x10 One arm 12.5x10
Front Raises 12.5x10 17.5x10 22.5x8
Neutral Grip Chins 10,10,10,8,6,4,2 short rest 50 total
warmed up on some rows, but my grip was done, as was my back, so jus allowed it
rear delts machine 90lbx15
28-09-2009 Squat Day
Squat 105x5 120x5 141x7
Knee High Box Box Squat 60x12 80x12 100x5 141x5 161x3(wraps) 181x2
Leg Press 200x10 280x10 320x20 360x12
Abs
30-09-09Bench
65x5 75x5 85x10
Cable Rows
Machine Incline Press
Pec Deck
Revese Pec Deck
Some tris+bis
01-10-09 Deadlift
140x3 160x3 180x5 160x8 140x10 all deloded
GHRS 2x5 Leg Curls
Shrugs 140x10 180x8 200x6
Reverse Pulldowns stackx8
Kroc Rows 55kgx15
04-10-2009 Incline
60x3 70x3 80x8 70x10
seated shoulder press 60x5,5 70x3 60x10
Lat Pulldowns stackx8
07-10-2009 Squat
110x3 130x3 145x3
7 box box squat 140x2 160x1 180x1 (knee wraps) 140x3
Leg Press 4 plates a sidex 30+20+10+10+10 (80 total)
GHRs, leg curls, calves, abs!
10-10-09 Bench
70x3 80x3 90x7
Incline bottom half 60x12,12 70x12
Chins 35 total
Pulldowns stack x8
Curls, tris, rear delts
11-10-09 Deadlift
180x1 200x1 222.5x2 (bounced, straps)
Pulldowns, GHRS, Shrugs (55’sx20), Calves
13-10-09 Incline
65x5 75x3 85x1 90x1 95x1 100x1 80x5,5,5
Bradford Press 40x10,10 50x10 55x6-8
Pulldowns, bis, tris
15-10-09 squat
120x5 135x3 160x1 180x1 (knees wrapped) 140x3
Speed Deficit Deads 100x3,3,3,3,3,3 NO DEFICIT 3,3
leg press 4 plates x50 non-stop
seated calf raises 5 plates a sidex10–>3 plates DC style
17-10-09
Bench 75x5, 85x3 95x1 105x1 110x0 100x2
15 pullups
CGBP 80x3 90x3 60x20
16 Pullups—>pulldowns 13 stackx10
Biceps, Triceps
19-10-09 shoulders, back
db press 30sx8 35sx4 25x15
seated laterals 15x10 17.5x8
deads 200x2
pullups bwx10 bw+20x6 bwx21 (neutral grip)
Pulldowns 14stackx10 full stack x6
ez curls +40x10 +50x8
Machine curls
Tris Pushdowns
weighted pushups
Smith Shrugs +160x10 +140x20
rear delts 130x10, 170x7
21-10-09 legs
leg ext 90x30 110x20 130x20 150x30
squat 60x10 100x6 120x15
leg press 3 platesx20 4 platesx60+10
GHRs 6,5
leg curls standing 1 leg at a time
Standing Calfs 130x20 170x20 250x20 stackx25
Seated Calfs platex30 2 platesx30 3platesx30 3.5platexx22 4platesx12 3platesxDC
22-10-09 Chest
Incline 100x1 90x5 80x7,5,5
Machine Chest Press 3 sets, machine flyes, incline db flyes,
db preachers 12.5x10 17.5x10 machine curls, db hammers
CGBP 80x5 ,pressdowns, lockouts
24-10-09 Delts+Back
db press 32.5x10
raises 15x10, 17.5x8
rows 110x15
Pulldowns 112.5x5+5
Rear Delts
reverse, lateral, anterior raise tri-set
shrugs 30x15 40x15 50x20
25-10-09 Arms
CGBP 80x8, 90x4 80x6
Pressdowns 26.25x10 30x10,10,10,10,10,10,10 26.25x10,10
HS curl 40x9
DB Hammers 20x10, 22.5x10 25x10
cable curls 30x10
Skulls->ez curls superset
1 arm db oh ext->preacher curls superset
27-10-09 Legs
squat 130x10
box squat 7 box 100x15
Leg Press 4 plates/sidex70,50
Leg Ext 3x12 with 12 second rest OUCH
Standing Calf Raises stackx25 half stackxDC
Leg Curls 5x10 10 seconds rest
28-10-09 Chest
Incline 95x3 90x3 80x8
Machine Press 5 sets
Some crossovers +flyes
Preacher machine curl 112.5lbsx8
Hamemrs 30sx10
Pushdowns 40kgx15
Dead stop extensions +30kgx10
30-10-09 Back
Deads 200x1 230x0
Chins BWx10, +20x7, BWx17
Pulldowns 18 stack x 10, 16 stackx10
DB Rows 55x12
Rear Delts 170lbsx8
31-10-09delts+arms
CGBP 90x6 80x8
Lat Raises 17.5x10 10x25
Front Raises 22.5x10
EZ curls (swing) +40x10 +45x10 +40x10
Seated Hammers 2 sets with 17.5s
Dead Stop extensions +30x10
Fat Bar Pushdowns 30kgx15
DB OH ext 35x12,10
02-11-09 legs
leg ext 200x15
box sqaut (7) 100x20 120x10
leg press 4 platesx75, 5 plates x25
GHR 6 reps leg curls 50kgx25
Calves stackx 20
04-11-2009 Chest
Incline 90x1 105x0.5 70x10,10
Pec Deck 170lbsx10
Flyes incline 30x7
Hammers 30x10
Seated Hammers 22.5x13
Preachers +25x10
Dead Stop Extension +35x8
Pushdowns 35x8
DB OH Ext 32.5x11
06-11-2009 legs
RDL 140x8 160x5
Leg Press 10 plates a side x15
Leg ext 210x15
Leg Curl 150lbsx5
Calves stackx20
07-11-09
Pullups Bwx10, +20x8, BWx25,17
Rows + Pulldowns
DB Rows 45x15, 50x15, 45x15
DB Curls 20x12,12
Alt Hammers 17.5x15,15,15
Preachers +Cable Curls
DB PRess OH 30x5, 35x3, 30x8
Lat Raises+Front Raises superset
Smith Shrugs +120x12
08-11-09
Incline 95x3
Incline DB 40sx8
Incline Flyes 30sx8
Dead Stop Extensions +35x10
DB OH EXT 40x10
09-11-09
Squat 150x3 160x1 140x5
Leg Press 10.5 plates x12, 6plates x20
leg ext 210x12 leg curls calves
leg ext 3x12 w/12 s rest 110lbs
10-11-09
DB oh Press 40sx2 35sx6
Lat Raises 20sx10
Cable Side Raises
Cable Rows
Pullups Bwx10, +20x8 BWx17
Pulldowns 17stackx10
Shrugs 55sx20
Rear Delts 150lbsx10–>130lbsx5
12-11-09
Incline 95x3
Incline DB 42.5x5
incline flyes 32.5x5
pec deck 150x8
db preacher curls 17.5x10
ez preacher curls +20x12
seated hammers 20sx10,10
curl machine
13-11-09
rdl 150x8
leg press 11platesx10, 6 platesx30
leg ext 3x12 w/12 s rest 150lbs 3x12 w/12s rest 130lbs
calves
14-11-09
db shoulder press 35x8,8
lat raises 17.5x10
pulldowns 120x10
bb rows 120x10 130x10
shrugs 150x10, 180x10
rear delts
16-11-09
incline 80x3,3,3 85x3 90x3,3 85x3 80x3
cgbp 80x5
incline flyes 35x8
seated hammers 22.5x10
db preachers 20x8
floor extensions +30x10
rope extensions
17-11-09
squats 130x3,3 135x3 140x3 145x3 140x3 130x3,3
rdl 160x3
leg press 8 platesx25
18-11-09
military 50x3 55x3 57.5x3 60x3 65x3,3 60x3 50x3
bb rows 140x8 shitty form
seated lats raises 15x10
pullups bwx12 +20x7 bwx21
shrugs 180x7
rear delts 150x10
19-11-09
incline 90x5
incline db 40x8
curl machine 70lbsx6-8
pushdowns 40kgx8
db oh ext 30kgx10
21-11-09
deadlift 227.5kgx1 500 lbs!!!
leg press 10 plates/sidex20
leg ext 230lbsx12 3x12 w/12s rest 130lbs
calves
22-11-09
military 70x3
laterals 15x10–>8–>5
pullups 18,12,10,10
machine rows
rear delts 170lbsx5
24-11-09
squat 105x5 120x5 135x10 100x11
leg press 7 plates/sidex40–>20–>10
leg ext 3x12 w/12s rest 110lbs
leg curls 130lbsx10
calves
25-11-09
incline 65x5 75x5 85x6
incline db 42.5x5
seated chest press 185x15–>5–>1
barbell oh ext 30x10, 35x3 30x10
pushdowns
27-11-09
deadlift 140x5 160x5 180x8 bounced unfortunatel
pulldowns 18x8 + chins bwx10
db rows chestr supported 40x10
29-11-09
military
50x5 55x5 62.5x5
raises 17.5x10–>4–>2
rear delts 170lbsx6
curl machine 55x8–>4–>3
seated shrugs 45sx15
02-12-09
incline 70x3 80x3 90x7
chest press 197.5x12–>2–>1
bb oh ext 35x8
03-12-09
110x5 127.5x5 145x6 100x20
leg et 3x12 w/12 s rest 130lbs
leg curls 150lbsx7
cslves+abs
06-12-09
military 52.5x3 60x3 67.5x5
raises
arnold pres 25x8
seated curls 20sx10 1 at a time
machine curls 85x12–>3–>2
rear delts 170lbsx10
07-12-09 deadlift
150x3 170x3 190x5 deload, no straps
pullups bwx8 +20x8 bwx18,18
machine rows stackx10,10
08-12-09
incline 75x5 85x3 95x3 100x2
machine chest press 210x12–>4–>1
crossovers
deadstop extension +40x4
rope pushdowns
11-12-09
40x5 50x5 55x10
seated laterals 12.5x12,12,12
machine curls 77.5x4
incline curls 17.5x10
chins 10,10,10,8
13-12-09
130x5 150x5 170x7 sldl 100x8
kroc rows 42.5x31
shrugs 100x30,20
leg ext 3x12 w/12s rest 50kg
14-12-09
bench 65x5 75x5 85x12
incline 80x8 60x10,10,10 paused
tris
curls 40x10 45x5
hs curls 45x6
rolling tri ext 22.5sx10,10
16-12-09
100x15 112.5x5 127.5x14 70x22
leg curls +leg ext 3x12 w/12 s rest 50kg
abs
17-12-09 military
42.5x5 50x5 57.5x8 40x10,10,10,10
lateral raises 12.5x10,10
hs curl 40x6
dead stop extensions 35kgx10
50 chins
19-12-09 deads
140x3 160x3 180x6 deloaded
hs leg press 30kg/sidex10 45kg/sidex14,10 deep tough reps
kroc rows 45x25
shrugs 100kgx35
20-12-09
70x3 80x3 90x7 80x10 startted pausing here 70x8 60x10 50x10
droop rows +30x10 +60x12,12,12
dip machine stackx15 db skulls 17.5sx8
hs curls 40x10
23-12-09 squat
110x3 120x3 135x8
2x10 w/80kg heels elevated
speed deads 8x3 w/100kg 45 s rest=== massive back pump
leg curls 3 sets
hs curls 40x7–>hammers 20sx10–>ez curl 25kgx10
26-12-09 military
20x15 40x5 50x5 55x3 65x6
bradford press standing, 3 sets 30kg, 40kg, 50kg didnt count reps, was somewhere around 8 reps with 1 rep being a rep in front and a rep behind.
chins-total 50
Dead Stop Extension 20kgx10 30kgx10 35kgx10 40kgx10----was pleased with this today, form was very very clean, and felt very strong on these today, got a mighty pump in tris from these alone.
OH cable ext 22.5kgx10 30kgx10
some light rope extensions + cgbp to amplify the pump
going to eat a lot today for deadlifts tomorrow. probably going to do good mornings, leg press low feet (perhaps wrapped knees) and shrugs for assistance. leave rows to bench day.
27-12-09 Deadlifts, for certain reasons, had to train at 930 am today. 6 hours sleep, early wake up, early breakfast=me feeling not so good in the gym.
Deadlifts 50kgx5 80x5 120x5 150x5 170x3 190x4 - my best is 190x5 deloaded so this wasnt too bad considering how i felt
i did one set of gm’s and 1 set of ghrs, lower back was starting to get pumped, so couldnt fidn the groove with hamstring training today.
leg press, slow, controlled= 110x50, 140x30-never felt my quads burn so much in my life-brain kept telling me to stop a lot earlier
shrugs 100kgx40 reps
29-12-09 bench
75x5 85x3 95x1 105x1 110x1 95x3
incline 50x3 55x3 60x3 65x3 70x3 75x3 80x3 85x3
paused incline 60x6 70x6 75x6 80x4
db rows 47.5sx20 no straps
rev pec deck 3 sets
ddead stop ext 25x8 35x8 45x10 35x13
hs curls 30x6 35x6 40x10
30-12-09 squat
110x5 120x3 142.5x3 - all deep and with good speed/acceleration
leg press 110x50 150x20 all deep and controlled and slow and painful
db sldl 25x5 32.5x5 nice movement, i like.
db lunge walks 12.5sx7/leg 20sx8/leg
db side bends 10x8 22.5x8 32.5x8 40x5
decline sit ups bwx5 +5x5 +10x5
01-01-10 military+bench
40x3,3 45x3 50x3,3 55x3 60x3- wasnt feeling 100% so didnt go heavy
incline 50x3 55x3 60x3 65x3 70x3 75x3 80x3 85x3- same as above, in terms of weight lifted.
pulldowns 60x5 75x5 82.5x5 90x5 97.5x5-hadnt done pulldowns in a while, and felt them nicely today.
seated barbell curls 20x5 25x5 30x5 35x5
dead stop ext 30x5 35x5 40x5 45x5 50x3
03-01-10 Squat+Dead
Squat 50x5 80x3 90x3 110x3 120x3 130x3 140x3 150x1-squatting was deep today, but not particularly strong or fast, so cut it short at 6 sets, deads was a similar story
deadlift 120x2 140x2 150x2 160x2 170x2 180x2- this set was fairly slow, so cut it outhere.
lunge walks short strides-10sx6/leg 20sx5/leg 27.5sx5/leg
db sldl 15sx5 25sx5 35sx5 40sx5
abs decline sit ups bwx5 +5x5 +10x5 +15x5 +5x5
some hiit cardio
04-01-10 incline press
60x3 70x3 75x3 80x3 85x3 50x5 60x5 70x5 80x5
db press 27.5x10 35x10 incline db press 35x8
incline flyes 22.5x10 27.5x10 pec deck
ez bar curls 40x8 45x8
seated db curls 20x12 22.5x8-10
dead stop ext 40x12 50x4
cable pushdowns both 2 arm and 1 arm
SHIT SESSION, hadnt eaten any carbs for 3 days though
06-01-10
push press 70x6
seated lat raises 17.5sx8 20sx5
1 arm cable lat raises 10x10 15x10
yates row 100x10 105x10
pulldowns 112.5x12 branch warren style
rear delts 65x10
shrugs 170kgx8
07-01-10 legs, tried to really hit quads instead of fucking glutes
squats, heels raises + knee wraps 120x10 140x5
leg press 230x15 with wraps on
leg ext 50x10 60x6
leg curls 52.5x7
abs +HIIT
09-01-10
Incline 90x5
Flat 90x5
Pec Deck 190lbsx4
Seated Hammers 25sx8
Machine Curl 40kgx8
Dead Stop Ext +40x6
DB OH Ext 35x10
12-01-10
Squat 160x2 wrapped
Leg Press 6 plates x20–>10–>5
RDL 140x5 leg ext 190x7
13-01-10
Push Press 70kgx7
Seated Lateral Raises 20sx8
Pulldowns stackx10 wide, x8 v grip
DB Rows 55kgx15 (easy) Cable Rows #15x8
rear delts 170x7-8
shrugs 55x20
abs
14-01-10
CGBP 90x4, 95x2
Hammers 35sx8
Dead Stop Ext +45x3
Cable Curls 85lbsx5
Some pump stuff
16-01-10
Flat Bench 80x10
Incline (paused) 80x5
Pec Deck 7x12 light for a pump
Hammers 35sx8
Hs Curls 45kgx7
pump stufff
18-01-10
squat 160x1 (no wraps) 115x10
leg press 6 platesx40
leg ext 210x7 130x15
rdl 150x5
leg curls, calves, abs
19-01-10
Barbell Oh press seated 70x5-6
Lat Pulldowns stackx10 (125kg)
cable rows #16x8
rack pulls pin #2 220kgx2
delt triad 10kg, 12.5kg, 8kg
20-01-10
Incline 100x1
Paused Incline 85x4
Pec Deck 210x4
Chest Press 7x12-15
Hammers 35sx10
Curl Machine 85x4
22-01-10
Squat 170x1 (wraps,straps,belt)
box squat 140x5 just belt
RDL 160x3
leg curl 60kgx7
leg ext 210lbsx8
Leg Press 7x12 with 4 plates/side
calves
23-01-10
Seated BB OH Press 70x9
Lat Pulldowns stackx9
Cable Rows no.17x8
Delt Triad with 12.5kg 2 sets
25-01-10
Paused Incline 90x4
Incline (not paused) 60X10,10,10,10,10
Db curls 25sx9
Curl Machine dropset +FST curls
Dead Stop Ext +40x3~
OH DB Ext 40x7 FST single arm ext
26-01-10
Seated BB Press 80kgx2, 40x10,10,10,10,10
BB Rows 120x10
Pulldowns stackx12
Cable Rows no.17x8
Delt Triad w/12.5sx2sets
27-01-10
60 chins + intervals
28-01-10
Paused Incline 92.5x3
Cable Crossovers, 40 chins
Reverse Preachers straight bar +15x8
Curl machine dropset +FST curls
DB OH Ext 40x15
Pressdowns 30x8–>dropset + FST 1 arm OH DB Ext
30-01-10
leg ext 230lbsx8
leg press 10plates/sidex10
1 leg leg press 3plates/sidex10
single leg leg ext 90x10/leg
FST on leg press
leg curls 150lbsx8 DB RDL FST
abs
31-01-10
Seated BB OH Press 80x3 45x10,10,10,10,10
Chins 5x10
DB Rows 47.5x20
Cable Rows 7x12-15 no.6
Shrugs 110x40
Delt Triad 2 sets 12.5s
02-02-10
Medium-Narrow Bench 77.5x13
DB Bench Elbows tucked 17.5x20 22.5x20, 30x11
Chins 5x10
DB Ext OH 42.5x11
03-02-10
Hang Clean 70x2 80x1 Full Clean 80x1 (rapid)
Deadlift 170x10 (touch and go)
DB row 50x20
Shrugs 120x40
Ham curls 130lbsx10
Badminton for cardio
06-02-10
Military 45x5 52.5x5 60x5 50x11
Chins 5x10
HS curls 40x10 30x15
Delt Triad 15kg, 10kg
intervals cardio
07-02-10
Squat 100x5 115x5 127.5x5 140x1 150x1 80x10,10,10,10
leg ext 7 sets
lying leg curls
Barbell complex for cardio
wa alaikum assalam, basically it was short rest period, mainly technique/volume increasing work.
08-02-10
Chins Bwx10,10, +10x10,10 BWx10,10
Bench 80x11
Kroc Rows 40x30 (kg)
DB Ext 17.5x12
PJR 37.5x11 45x6
Some pushdowns and band pull aparts
09-02-10
Deadlift 180x8, 100 5x10
single leg leg ext
biceps
11-02-10
Military 55x10
Chins, bb seated press
Delt Triad with 15kg dumbells 10, 8 per movement
13-02-10
Squat 135x5 100x10, 80x10, 60x10
Leg Press machine, leg curls
14-02-10
Bench 85x8
Bench Pumps
Kroc Rows 55x12
Bis+tris
16-02-10
Deadlift 190x5, 3x10@100kg
Farmer’s walks
18-02-10
Military 57.5x7
Chins
bis
lateral raises 20sx10
20-02-10
142.5x5, 110x8, 90x10, 70x10,10
Leg Press Cybex, leg curls, calves, abs
21-02-10 to 26-02-10=deload
27-02-10
Bench 77.5x13
Incline pauses 3x3@80kg
Kroc Rows 55x11
Pendlay Rows 3x10@60kg
Bench Pumps
01-03-10
Squat 132.5x10
leg curl, seated calves
02-03-10
Military 55x5, 60x1, 70x1
Push Press 75x1, 80x1 90x0,1
Chins BWx10, +17.5x6, +22.5x5, +30x3, +35x2, BWx17
Pulldowns cheat stackx11
04-03-10
Deadlift 175x5
Squat 100x8
Leg press, side bends 45x8, bike intervals 10mins
05-03-10
Bench 85x5, 90x1, 102.5x1
Paused 80x8
1 arm db ext 17.5x5
shoulder complex 12.5sx2sets
06-03-10
Back+biceps
08-03-10
Squat 140x6
Leg press 6/sidex20
leg ext
Db sldl 42.5sx10 leg curls, calves
09-03-10
Military 55x9
seated bb 80x2 1/2, 60x14
complex 12.5s 2 sets
1 arm db ext 17.5x12, 12.5x15
11-03-10
deadlift 185x5
row 100x6
pulldowns, reverse ez curls, incline curls, scott curls
12-03-10
Bench Incline Pauses 70x5, 75x3, 87.5x1, 95x2, 80x5
Bench Pumps, 60, 70,60
Pec Deck, DB ext
13-03-10
Squat 147.5x3
Leg Press
leg curls, leg ext