10/08/2010
Deadlifts: 130/5, 150/5, 170/3, 180/1, 190/Fail
Seated Military Press: 70/5, 85/5, 95/3, 100/3
Lat Pulldown: 70/5, 80/5, 85/3, 85/3
11/08/2010
AM
BW Pull Ups: 10, 10, 8, 6
Dips: 20, 18, 17, 14
15 minutes on Crosstrainer level 14
15 minutes on the stationary bike 15 minutes level 12
PM
4 x 1000m sprints on the erg with 5 minute rest between each.
1:39.9
1:44.8
1:42.2
1:42.3
Times were inconsistent so not too happy about that. Definitely went too hard at the start and could not maintain that speed during the second sprint leading to fly and die which was why that time was so slow. Next time I will probably aim for all under 1:42.0.
13/08/2010
60 minutes on the ergo steady state UT2 at 2:02.3 split rate 14.
14/08/2010
Squat: 20/12, 60/8, 80/5, 105/3, 115/1, 127.5/1, 137.5/1, 115/8
Bench Press: 85/5, 95/5, 105/3, 112.5/2
Barbell Row: 90/5, 100/5, 110/3, 120/3
15/08/2010
AM
Hanging Leg Raises
15 minutes on the treadmill at speed 13.5
20 minutes on the stationary bike at level 14 hill setting
PM
Pyramid intervals on the ergo 250/500/750/1k/750/500/250 with 1:30 rest per 250m rowed. The splits for the intervals wetre not too consistent, but I was happy overall with my pace. Next time i may try to get the splits a little more consistent, but this was the first time doing these type of intervals.
250m: 1:33.9
500m: 1:37.6
750m: 1:38.6
1000m: 1:39.1
750m: 1:39.0
500m: 1:36.6
250m: 1:31.7
16/08/2010
60 minute erg UT2 at 1:59.1 split rate 16. Really good day today.
17/08/2010
AM
Steady 8k at 1:58.0 split rate 16
20 minute cycle on the stationary bike level 12 on the hill setting
PM
Deadlifts: 120/5, 150/5, 170/3, 185/2
Seated Military Press: 80/5, 90/4, 95/3, 102.5/1
Lat Pulldown: 70/5, 80/5, 85/4, 85/3
18/08/2010
4 x 2k on the erg with 5 minutes rest between each.
1: 1:47.7 split rate 24
2: 1:47.5 split rate 24
3: 1:47.3 split rate 23
4: 1:47.2 split rate 24
20/08/2010
Squats: 20/12, 60/12, 80/5, 105/3, 115/2, 125/1, 135/1, 145/1, 125/7
Bench Press: 85/5, 95/5, 105/3, 110/3
Barbell Row: 90/5, 100/5, 110/3, 120/3
22/08/2010
AM
Hanging Leg Raises
Weighted Cable Crunches
Plank
15 minutes on treadmill at speed 13.5
15 minutes on the stationary bike level 14 on hill setting
PM
60 minute erg UT2 at 1:58.9 split rate 16.
23/08/2010
10 minutes on crosstrainer at level 14
10 minutes on the stationary bike level 14 hill setting
5k on the erg at 1:54.1 split
Frustrating today. I went to the gym at a busy time and it took a while before I could get on an erg so had to settle for doing different cardio.
24/08/2010
Deadlifts: 120/5, 150/5, 170/3, 180/2, 192.5/1
Seated Military Press: 80/5, 85/5, 95/1, 90/3
Lat Pulldown: 70/5, 80/5, 85/4, 85/4
Notes:
New bench and rack in brother’s garage so seat could be put more upright on shoulder press making it slightly more difficult. Back at university on Monday. Can’t wait for access to better equipment.
25/08/2010
Lat Raises: 10/12, 10/12, 15/8, 15/8
Bent Over Raises: 15/8, 15/8, 15/8
Shrugs: 30/12, 30/12, 30/12
DB Curl: 15/6, 17.5/ 6, 20/6, 22.5/4, 15/8
Tricep Cable Pressdown: 13/6, 15/6, 17/6, 20/3, 15/5 (Numbers are setting on machine not weight)
Seated Incline Curl: 15/8, 17.5/6, 17.5/6
Notes:
This session was a bit of fun. It has been a long time since I have done this much isolation work so just went into the gym and enjoyed doing something different.
26/08/2010
5 x 1500m on the erg with 5 minutes rest between each.
1: 1:46.7 split rate 24
2: 1:46.3 split rate 24
3: 1:46.0 split rate 23
4: 1:46.0 split rate 23 (really hurting now)
5: 1:45.9 split rate 24 (very painful and hard to keep rate capped at 24)
Well I am back at university now. I have not updated for a while due to lack of internet access in my new student house. I have not recorded all the cardio I have done, but I have still been doing training on the ergos and stationary bike.
31/08/2010
1k row
Deadlift: 130/5, 150/5, 170/3, 180/2
Standing Military Press: 50/5, 60/5, 65/3, 70/fail
Weighted Pull Ups: BW/5, BW 10/5, BW 15/4, BW 20/2, BW 22.5/2
Hanging Leg Raises: 15, 15, 13
DB Swings: 20/8, 20/8, 20/8
4/9/2010
I have been training at my max for sometime now, so plan on periodizing my training more. Today was first day using rep range from 5/3/1. Going back down in weight, but constantly progressing will hopefully lead to improvement in form and long term be better for my strength gains. I still plan on using the same staple exercises I have been using just working out the weight and rep range using 5/3/1.
1k row
Squat: 90/5, 105/5, 120/10
Bench Press: 70/5, 80/5, 92.5/9
Weighted Dips: BW/10, BW 10/10, BW 20/5, BW 25/6
Barbell Rows: 90/5, 100/5, 110/3, 115/3
6/9/2010
Deadlift: 115/5, 132.5/5, 150/8
Standing Military Press: 45/5, 50/5, 55/9
Weighted Pull Ups: BW/5, BW 10/5, BW 15/4, BW 20/3, BW 25/3, BW/6
Leg Raises
Weighted Cable Crunches
7/9/2010
AM
60 minute cycle on stationary bike at level 8
PM
3 x 20 minute row on the erg UT2 with 2 minute rest between each averaging a 1:58.4 split rate 16.
8/9/2010
2 x 30 minutes on the erg UT2 with 2 minutes rest between each averaging a 1:58.7 split at rate 17.
09/09/2010
Squat: 100/3, 112.5/3, 125/9
Bench Press: 75/3, 90/3, 100/7
Barbell Rows: 90/5, 100/5, 110/3, 120/3
Dips: BW/10, 10/5, 20/5, 25/5, 30/5
superset with
DB Curls: 17.5/5, 20/5, 20/5, 20/5, 20/5