Friday 15 april 2011
Shoulders and Arms
Standing Military Press
Bar x 10,10
60kgs x 10,5
80kgs x 5
100kgs x 3 - felt really heay for some reason
110kgs x 4 - failed on the 5th rep
120kgs x 1 - for shits and giggles
High Pulls
60kgs x 10,3
80kgs x 3
90kgs x 3
100kgs x 3
Standing lateral raise
some x some
20kgs x 15,10 dead stop at the bottom and pause at the top
partials
24kgs x 20
28kgs x 15
reverse pec deck
61 x 12
75 x 10,10
pin wheel curls
some x some
last set 32kg x 10
cable work for arms and called it a day.
Monday 18 Apr 2011
Chest
Flat barbell bench press
Bar x 15,8
60kgs x 12,5
100kgs x 10,5 - felt unusually heavy
140kgs x 3 dead stop on chest - felt slow and cumbersome even
160kgs x 1 dead stop on chest - really slow
Called it at this point and reduced the weight
100kgs x 2 x 20
Pec dec machine for the pump
many sets x many reps lighter weight focusing on the contraction
Standing facepulls
many x many
stack x 15 had to lean back a fair bit to do the reps.
Did lots of pec and lat stretching.
Called it a day. Felt very weak. Was not feeling it at all.
Wednesday 20 April 2011
Back
Deadlifts
60kgs x some - movement felt awkward
100kgs x some - still felt awkward
140kgs x 2 - still felt awkward but better
180kgs x 2 straps and belt on getting the groove
220kgs x 1 straps ditched the belt found it a hindrance. weight exploded up
260kgs x 0 A WTF moment. the weight for some reason broke off the ground really quickly catching me unprepared and hit me in the shin hard. The knurling scraped my shins and well I had to let go.
pull downs
last set plt 20 x 6 agaain tough
straight arm pull down
last set stack + 10kgs x 15+5+3 really focusing on contraction. was quite comfortable
Dumbell rows
40kgs x 10 -
50kgs x 8 - Not too bad will up the weight next week
60kgs x 8 - uncomfortable coz the weights made the dumbell lopsided. will improve the design next week.
65kgs x 5,5 struggled with this
YTL
4kgs x 3 x 12 - these are hard
cybex eagle machine one arm at a time
some x some
last set stack x 15 - squeezed each rep.
Called it a day. decided to do deadlifts out of the blue after not doing them for months. The form was understandably off but once I got in the groove it seemed quite ok. Was really caught off guard by the way 6 plates a side broke the ground. Had attempted 6 plates a couple of times previously and it was always a bitch to get off the ground. A friend and fellow trainer who had witnessed past attempts told me that he was sure I had it since the weight came up so fast. Pretty sure that if I can get it past mid shin, I can lock it out.
Monday 18 Apr 2011
Chest
Flat barbell bench press
Bar x 15,8
60kgs x 15,5 - felt heavy
100kgs x 10,3 - felt better
140kgs x 3 - dead stop on chest - felt ok
160kgs x 1 - dead stop on chest - felt ok
170kgs x 3 - controlled touch and press - decent
140kgs x 10
100kgs x 15+5
Inclined dumbells
40kgs x 12,12
Pec dec machine for the pump
many sets x many reps lighter weight focusing on the contraction
for shits and giggles last set plt marked 117 x 5+3+2
Standing facepulls
many x many
stack x 20 did these seated instead.
Did pecs stretching.
Did the YTLs again with 4kgs- after the facepulls, the Ts and Ls were really tough haha pansy with 4kg dumbells.
Called it a day. Felt weak initially but better once the warmed up. Been stuck att 170kgs for quite some time will up it a little next week to 172.5 to get 3 reps.
Tuesday 27 April 2011
Back
Rackpulls mid shin momentary deload each rep
60kgs x a lot
100kgs x a lot
140kgs x some
180kgs x some
220kgs x 3 or 4 belt and straps on
260kgs x 1 was not feeling it so decided to cut it there and drop the weight
180kgs x 12 - Damn these were tough
straight arm pull down
some x some x some
last set stack + 15kgs x 10+5+3 really focusing on contraction. was quite comfortable
Dumbell rows
40kgs x 10 - easy peasy
50kgs x 10 - Macgyvered plates to the dumbell abit lopsided but it works
60kgs x 5 - Not too bad will up the weight next week
65kgs x 10 - additional plates were still swinging but it was better than nothing. Will up the weight next week.
pronated bench row rehab
22kgs x 8 x 8 30secs rest period - squeeze at the top. these were a bitch
cybex eagle machine one arm at a time
some x some
last set stack x 10 - squeezed each rep.
reverse pek deck
many x many x many
last set plt 75 x 8
Called it a day. Good back session dumbell rows improved a fair bit doubled the reps hehe with better form.
Thursday 28 April 2011
Shoulders and Arms
Standing Military Press
Bar x 10,10
60kgs x 12,5
80kgs x 5
100kgs x 3 - heavy
110kgs x 4 - decent
High Pulls
60kgs x 10,3
80kgs x 5
90kgs x 5
100kgs x 5 reset on reps 3-5, grip was gone
Standing lateral raise
12kgs x 12
14kgs x 12
18kgs x 8
22kgs x 12 very decent form pause at top and bottom
pin wheel curls
some x some
last set 32kgs x 10 really good form with squeeze and everything
Pressdown
10 x 12
13 x 12
stack x 12
stack + 10kgs x 12
stack + 20kgs x 12
stack + 30kgs x 5 + stack + 10kgs x 11 + stack x 10 (dropset}
1 arm cable curls
some x some
last 8plts x 8
1 arm pull dowm
some x some
16plts(stack) x 12 x 2
called it a day. Was supposed to do squats but lower back was shot from slouching at my seat analyzing shit the whole feaking day.
Tuesday 3rd May 2011
Chest
Flat barbell bench press
Bar x 15,8
60kgs x 15,5 - felt heavy
100kgs x 10,5 - felt heavy
140kgs x 3 - dead stop on chest - felt ok
160kgs x 1 - dead stop on chest - felt ok
170kgs x 4- controlled touch and press - Finally 4th rep was a bitch to lock out. Next week 175kgs.
140kgs x 10 + 100kgs x 12 + 60 kgs x some 1.5s
Pec deck
Many x many focusing on contractions
last set plt 117 x 8
Explosive bench presses on machine - seated
light weight really explosive
many x many
called it a day finally got 4 reps with 170kgs sucks that it took so bloody long.
Wednesday 4 May 2011
Back
Bentover rows
60kgs x a lot x2
100kgs x a lot x2
140kgs x some
160kgs x 10 - tough
One arm pull downs
some x some
last set 10plts x 7
straight arm pull down
some x some x some
last set stack + 20kgs x 8 really focusing on contraction. was tough
Dumbell rows
40kgs x 10 - easy peasy
50kgs x 5 - Macgyvered plates to the dumbell abit lopsided but it works
60kgs x 5 - Not too bad will up the weight next week
67.5kgs x 8 - heavy.
pronated bench rows
32kgs x 3 x 10
Face pulls
many x many
last set stack +20kgs x 20
called it a day.
Thursday 5 May 2011
Shoulders
Standing Military Press
Bar x 10,10
60kgs x 12,5
80kgs x 5
100kgs x 3
110kgs x 4 - smooth
shoulder press variation
60kgs x 12,10,9,6
Can’t remember the name of this eercise but basically military press the weight just so that it clears the head and bring the bar down behind the head and reverse the process. That is one rep. rather tough and painful was shaking like a leaf.
Standing lateral raise
12kgs x 12
14kgs x 12
18kgs x 8
22kgs x 12
Lots of standing facepulls
many x many
last set stack x 15-20
called it a day. short workout due to work commitments
Monday 9 May 2011
Chest
Flat barbell bench press
Bar x 15,8,5
60kgs x 15,5 - felt heavy
100kgs x 10,5 - felt heavy
140kgs x 3 - dead stop on chest - felt heavy, seem to be alittle off today
160kgs x 1 - dead stop on chest - woah
175kgs x 2- controlled touch and press - bloody tough 2nd rep was really tough not a grinder but was really slow
Dropset 140kgs x 10 + 100kgs x 12 + 60 kgs x some 1.5s- was really spent on that last heavy attempt
Pec deck
Many x many focusing on contractions
last set plt 117 x 8 - better than last week in terms of holding it
tried plt 123 x 3 - too heavy
standing Facepulls
many x many
last set stack x 20
called it a day.
Wednesday 11 May 2011
Back
Bentover rows
60kgs x a lot x2
100kgs x a lot x2
140kgs x some
165kgs x 4,4 - tough
One arm pull downs
some x some
last set 10plts x 7
straight arm pull down
some x some x some
last set stack + 15kgs x 15+5 really focusing on contraction. was tough
Dumbell rows
40kgs x 10 - easy
50kgs x 5 - Macgyvered plates to the dumbell
60kgs x 5 - easy
70kgs x 8,6 - heavy.
cybex machine angled row one arm at a time
some x some
last set stack x 14
Stretchers(modified because of equipment issues)
some x some
stack x 15,12,12 - this felt really good keeping this although it is modified due to using one side of a cable pulley and hinging at the hips.
called it a day. good back workout. Weak on the bentover rows though.
Friday 13 May 2011
Legs
Barbell Back Squats
Bar x 2 x 12
60kgs x 12
100kgs x 5
140kgs x 5
180kgs x 5 - belt,deep
220kgs x 3 - deep this was tough
Front squats
60kgs x 8
100kgs x 6
150kgs x 3
160kgs x 1 - WTF
seated leg curls
some x some
last set plt 103 x 8
45 degree Back extensions
some x some - focusing on hamstrings
Called it a day. For some reason felt like crap.
Wednesday 18 may 2011
Chest
Flat barbell bench press
Bar x 15,8,5
60kgs x 15,5 - felt heavy
100kgs x 10,5 - felt heavy
140kgs x 3 - dead stop on chest - felt heavy, seem to be alittle off today
160kgs x 1 - dead stop on chest - woah
175kgs x 2- controlled touch and press - failed on rep 3
Dropset 140kgs x 10 + 100kgs x 12 + 60 kgs x some 1.5s- was really spent on that last heavy attempt
Bentover rows
60kgs x 12,5
100kgs x 8,5
140kgs x 5
165ks x 6
Pec deck
Many x many focusing on contractions
last set plt 117 x 8 - better form and contraction
standing Facepulls
many x many
last set stack x 20,15
called it a day.
Shoulders and more of back
Standing Military Press
Bar x 10,10
60kgs x 12,5
80kgs x 5
100kgs x 3 - felt really heavy for some reason was actually struggling
110kgs x 4 - decent
120kgs x 1 - was easier than any previous attempts
Stretchers(modified because of equipment issues)
stack x some
stack + 10kgs x 12 - issue of being pulled towarrds the tower started.
stack + 20kgs x 12
stack + 30kgs x 12,12
Bentover dumbell rows
40kgs x 8
50kgs x 5
60kgs x 5
72.5kgs x 5,4 - too heavy form was bad. Was yanking the weight up
Straight arm pull downs
Some x some
stack x 21
Called it a day. Was tired and was also having stomach issues.
Monday 23 May 2011
Chest
Flat barbell bench press
Bar x 15,10,5
60kgs x 15,5 - felt heavy
100kgs x 12,5 - felt heavy
140kgs x 3 - dead stop on chest - felt better
160kgs x 1 - dead stop on chest
175kgs x 2- controlled touch and press - was really controlled and smooth. did not try rep 3.
Dropset 140kgs x 12 + 100kgs x 11 + 60 kgs x 8 explosive dead stop on chest.
Pec deck
Many x many focusing on contractions
last set plt 117 x 8 - better than last week in terms of holding it
Standing Facepulls
many x many
last set stack x 20
incline dumbell
40kgs x 20,10 + one additional set of pec deck plt 61 x 25+10.
Called it a day. Not bad. For some reason weights felt rather heavy. Was quite pleased that I managed to hit 3 plts per side for 12 reps last two were slow though.
Tuesday 24 May 2011
Back
Bentover rows
60kgs x a lot x2
100kgs x a lot x2
140kgs x some
165kgs x 6 - tough
140kgs x 12
140kgs x 15
close grip pull downs
some x some
last set 18plts x 4 - was really tough
straight arm pull down
some x some x some
last set stack + 20kgs x 12 really focusing on form. was tough
Stretchers(modified because of equipment issues)
some x some
last set stack+ 30kgs x 7 - this felt really awkward because of the set up felt like falling forward. was good till up to +20kgs
Dumbell rows
40kgs x 10 - easy
50kgs x 5 - Macgyvered plates to the dumbell
60kgs x 5 - easy
75kgs x 5 - heavy
cybex machine angled row one arm at a time
some x some
last set stack x 15 - really squeexing every rep
Called it a day. Good workout. form was good.
called it a day. good back workout. Weak on the bentover rows though.
Thursday 26 May 2011
Shoulders and Arms
Standing Military Press
Bar x 15,10
60kgs x 12,5
80kgs x 5
100kgs x 3
110kgs x 4 - failed on 5 got it halfway up
80 x 12 + 60 x 5
Standing lateral raise
12kgs x 12
16kgs x 12
18kgs x 6
22kgs x 10 - decent form but I tweaked my posterior delt.
pin wheel curls
some x some
last set 32kgs x 10 really good form with squeeze and everything
Reverse curls
bar + 40kgs x 13,15
Pressdown
10 x 12
13 x 12
stack x 20+10+5
single arm cable curls
some x some
8plts x 11
pronated kickbacks
10kgs x some x some - focusing on the burn
Called it a day. Starting in June will only get to train intermittenly for a whole year due of work committments and that is gonna suck.Will have to make do.
Friday 27 May 2011
Legs
Barbell Back Squats
Bar x 2 x 12
60kgs x 12,5,5 - could not get the proper stance and groove
100kgs x 5 - could feel the weight on the ball of the feet rather than the heel
140kgs x 5 - the groove was off
180kgs x 3 - belt still was off
220kgs x 4 - again just did not feel right
Front squats
60kgs x 8
100kgs x 6
140kgs x 4 - WTF moment again
Due to my poor performance
leg press
some x some
last set
240kgs x 6,6 - 3-5 second eccentrics. Oh my…
seated leg curls
some x some
last set plt 103 x 6+4 partials
45 degree Back extensions
some x some - focusing on hamstrings
Called it a day. Sub par performance - what in the blue hell moment.
Monday 30 May 2011
Chest
Flat barbell bench press
Bar x 15,10,5
60kgs x 15,5
100kgs x 12,5
140kgs x 3 - dead stop on chest - was fast
160kgs x 1 - dead stop on chest - was heavy
175kgs x 2- controlled touch and press - was heavy but smooth. felt a bit out of the groove though
Dropset 140kgs x 11 + 100kgs x 11 + 60 kgs x 8 explosive focus on accelerating the weight dead stop on chest.
incline dumbell
40kgs x 13,12 - the flat benching had taken its toll
Pec deck
Many x many focusing on contractions
last set plt 124 x 5 + 61 x 10 + 33 x a lot
Standing Facepulls
many x many
last set stack x 20 + 10 + 6
reverse grip smith machine bench
some x some
last set 2plts per side x 10 - felt awkward as usual
Called it a day the third rep still seems pretty far away…
Called it a day. Not bad. For some reason weights felt rather heavy. Was quite pleased that I managed to hit 3 plts per side for 12 reps last two were slow though.
Tuesday 31 may 2011
Bentover rows
60kgs x a lot x2
100kgs x a lot x2
140kgs x a few
165kgs x 6 - tough
140kgs x 13 - really controlled
underhand pull downs
some x some
last set 20plts x 6 - was really tough
straight arm pull down
some x some x some
last set stack + 20kgs x 12 was really tough
Stretchers(modified because of equipment issues)
some x some
last set stack+ 40kgs x 10 - this felt really awkward because of the set up felt like falling forward.
dropset stack +40kgs x 9 + stack x 15
Dumbell rows
40kgs x 10 - easy
50kgs x 5 - Macgyvered plates to the dumbell
60kgs x 5
75kgs x 6 - heavy and awkward because of the plates used one 15 and 2 10s
70kgs x 10 - much better as I used two 15kg plates instead
Called it a day back was done