Friday 16 Nov 2012
Legs
Front squats
Bar x lots
60kgs x 12. 8
100kgs x 8. 5
140kgs x 3
160kgs x 2
170kgs x 1
140kgs x 4
Leg press
worked up to 240kgs x 20 normal feet placement
140kgs x 8 x 8 lheels together toes pointed out short rest periods - quads were burning
Standing hamstring curls
Many x many
Thats all. No real training for the next two Weeks work commitments.
3 Dec 2012
Bench press
bar x lots
60kgs x 15,10
100kgs x 12,6
140kgs x 3
160kgs x 2
140kgs x 5
Incline dumbells
40kgs x 12,12,10,8 - 42 rep total
Gassed. Jetlagged untrained and really light bw 105kgs after 2 Weeks of overseas work
Tuesday 4 Dec 2012
Back
Meadow rows with barbell
some x some
Last set 50 kgs x 12
T bar rows with barbell
Some x some
Worked up to 100kgs x 8
Stretchers
4 x 12 increasing weight each set
Dumbell bentover rows
40 x 12
55 x 10
70 x 12
55 x 18
Seated cable rows
Some x some
Old school straight arm pull downs
some x some focusing on form
Called it a day
Wednesday 5 Dec 2012
Shoulders
Military press
Worked up to
100kgs x 4
100 x 2,2,2,2,1 - 20s rest or less between sets
One arm dumbell press neutral grip
Worked up to 40kgs x 9
Finished off with 35kg 5ft fixed barbell x 12
Partial lateral raises
Last set 26kgs x 15
Windmill curls
Worked up to 32kgs x 8
cable behind the neck extensions
few sets of 12 with almost the whole stack
Called it a day military press was hard
Thursday 6 dec 2012
Front squats
Bar x lots
60kgs x 12,12,10
100kgs x 6,12
140kgs x 4
160kgs x 1,1
140kgs x 3
Leg press
Worked up to 240kgs x 20
140kgs x 8x 10 - heels together toes pointing out minimal rest
Standing hamstring curls
Some x some
Some other stuff and called it a day. The light leg press w slow eccentrics and minimal rest just kills
Monday 7 jan 2013
Chest
Bench
bar x lots x lots
60kgs x 15,10
100kgs x 8,8 - was heavy
140kgs x 2 - paused heavy
150kgs x1
160kgs x 1
Low incline dumbells
40kgs x 12,8,10 - total 30 reps
Dips
Bw x 10
Called it a day. Very weak after a long layoff. Was down with an infection and stomach flu past two weeks could not eat anything and lost 5kgs.weighing in at 104kgs.
Thursday 10 Jan 2013
Back
Bent over barbell rows
60kgs x 15,12 - I knew that this was gonna be a bad day when this felt heavy
100kgs x 10,8
120kgs x 8
140kgs x 6
Stretchers
Sets of 12
Last set plt marked 33
Seated rows
Worked up to plt marked 48 x 6
Bent over dumbell rows
40kgs x 10
55kgs x 10
70kgs x 12, 7, 6
facepulls
Lots
Called it a day
Friday 11 Jan 2013
legs
Standing leg curls
Some x some
Front squats
Bar x many
60kgs x 10,10
100kgs x 6,4 - damn this was
140kgs x 3
160kgs x 1, 1
Leg press
Worked up to a strip set
240kgs x 15 + 5 +160kgs x 8 + 120kgs x 7 + 80 kgs x 10
More leg curls
Some leg extensions
And called it a day
Mon 14 Jan 2013
Chest
Flat bench
Bar xlots
60kgs x 12,12- shoulder feeling funky
100kgs x 8,8
140kgs x 3
160kgs x 1 - failed rep 2
inclined dumbells
40kgs x 12,12,10,5 - terminated the exercise
Facepulls
Lots x lots
Dips
Bw x 15
+20kgs x 8
+32kgs x 8
+40kgs x 5
Called it a day. R shoulder is fucked. Feels out of alignment anterior pain on pulling and when elbow is higher than the shoulder.
Tuesday 1 5 Jan 2013
Back
Bentover barbell rows
60kgs x 20, 12
100kgs x 10,10
140kgs x 6
150kgs x 6
High pulls
60kgs x 8,8
70kgs x 5,6 - this was heavy !!
80kgs x 5 - wtf
Stretchers
Some xsome
Plt marked 38 x10
One arm dumbell rows
Worked up to 80kgs x 5
Killed it with 55kgs x 20
Lots of face pulls
Last set stack x 10
Some other machine exercises and ytws and called it a day
Wednesday 16 Jan 2013
Shoulders and arms
Military press
Bar x 20,20
60kgs x 15
80kgs x 6
100kgs x 4,3
One arm dumbell press neutra
22kgs x 10
26kgs x 10
32kgs x 10
40kgs x 6
Windmill curls alternated
worked up to
32kgs x 8, 10
Dips
Bw x 15
+10kgs x 10
+20kgs x 10
+30kgs x 10
+40kgs x 5
+50kgs x 3
Hammercurls
Worked up to
30kgs x 10,10
press downs towel
Worked up to stack x 8
Called it a day . Surprisingly military presses dont bother my shoulders but even light lateral raises bother them at the moment. Also did not have much to eat the whole day so overall not too bad performance even if the dumbell pressing was particularly pathetic.
Wednesday 16 Jan 2013
Shoulders and arms
Military press
Bar x 20,20
60kgs x 15
80kgs x 6
100kgs x 4,3
One arm dumbell press neutra
22kgs x 10
26kgs x 10
32kgs x 10
40kgs x 6
Windmill curls alternated
worked up to
32kgs x 8, 10
Dips
Bw x 15
+10kgs x 10
+20kgs x 10
+30kgs x 10
+40kgs x 5
+50kgs x 3
Hammercurls
Worked up to
30kgs x 10,10
press downs towel
Worked up to stack x 8
Called it a day . Surprisingly military press etc dont bother my shoulders but even light lateral raises bother them at the moment did not have much to eat the whole day as well so not too bad today even if the dumbell pressing was particularly pathetic.
Friday 18 Jan 2013
legs
Front squats
Bar x many
60kgs x 10,10
100kgs x 6,6
140kgs x 4
160kgs x 1, 1 - wtf again
Leg press
Worked up to a strip set
240kgs x 15 + 5 +160kgs x 10+ 120kgs x 12+ 80 kgs x 12 + 8
leg curls
Bulgarian split squats
Worked up to 22kgs dumbells x 8
Some leg extensions
And called it a day
Monday 21 Jan 2013
international chest day
Barbell bench
Bar x lots
60kgs x 10, 5
100kgs x 5,8
140kgs x 3 , paused and strong
160kgs x 2 - strong
140kgs x 6 , strong
Incline dumbell
40kgs x 15, 12, 10 - 37
Dips
bw x 15
+15kgs x 10
+30kgs x 8
+45kgs x 5
Triceps pressdown w really light weight and minimal rest
30+20+20+15+15- to push blood into e elbows
Called it a day. R shoulder is not 100% bench presses were fast and smooth. Bw was down again by a kg from last week at 105.5kg. Dont usually eat much during the weekends. Not a bad session and the dips are helping with the pressing.
Tuesday 22 Jan 2013
Back
Bentover barbell rows
60kgs x 15, 10
100kgs x 8,8
140kgs x 8
150kgs x 5,9
Pulldowns to the chest neutral gip leaning back
Lots
Last set plt marked 43 x 6
Stretchers
Lots w stright weight as the usual weights were too heavy prob fatigued be e previous exercise
One arm dumbell rows - went silly with these
40kgs x 10
55kgs x 10
70kgs x10
90kgs x 4+3
55kgs x 25
Chest supported dumbell rows
Worked up to
32kgs x 8,7
Called it a day. saw this caucasian chap with huge upper arms as in 20 inches or more and nothing else even his forearms are punyby comparison
Interesting…
Wed 23 :an 2013
Shoulders and arms
Shoulders still fucked
Military press
Bar x lots
60kgs x 8,9
80kgs x 5 - felt a little bit better
100kgs x 4 failed at 5, same as last week so do what any reasonable educated person would do … Up the weight
110kgs x 1 failed on rep 2
115kgs x 0 doomed to fail from the start
Oee arm neutral grip dumbell
Worked up to 40kgs x 7 lower back sore from yesterday
Layeral raise elbows bent
Worked up to 22kgs x 12 - uncomfortable right delt
Windmill curls
Worked up to 32kgs x 6,5,5
Dips again haha
Bw x 20
+15kgs x 12
+30kgs x 8
+45kgs x 6
Dumbell hammwr curls
30kgs x 12,12 - some moment involved
Pressdown
Stack x 20,10+5+5 drop to half stack x 12
called it a day. I feel thrashed. Long hours at work lots of meetings bw 106kgs
Thursday 24 jan 2013
Legs
Front squats
Bar x lots
60kgs x 12, 8
100kgs x 12, 5
140kgs x 3
160kgs x 0, 1 - the bar just rolled off the first attempt no chance for 2
Hamstring curls
Lots x lots
Leg press
Worked up to240kgs x 21 followed by a u go I go drop set
240kgs x 12 + 160kgs x 13 + 80kgs x 15
Bulgarian split squats
Worked up to 26kgs x6
More hamstring work and called it a day. The leg presses killed me…
Mon 28 Jan 13
Chest
Bench
Bar x lots
60kgs x 15, 8
100kgs x 12, 5
140kgs x 3
160kgs x 3 - one more than last week first two reps were fast 3rd was slightly slower wouldve failed 4
140kgs x 6 - paused
High incline dumbells
40kgs x 16, 10, 5 - 31 limited rest 30s between sets this sucked
Dips
Bw x 15
+15kgs x 8
+30kgs x 8
+40kgs x 5
+50kgs x 4- this was really hard
Called it a day. Attemoted some light machine flies butfelt sime pain so stopped beenthis way for sometime right shoulder still feels funky be at 107kgs
Tuesday 29 Jan 2013
Back
Barbell rows
60kgs x 15,10
100kgs x 12,5
140kgs x 8
150kgs x 8
Stretchers
Worked up to
Plt 38 x 12
Pulldowns worked up to close grip
Plt 48 x 6
Dumbell rows
40kgs x 10
55kgs x 10
70kgs x 10
85kgs x 8
70kgs x 15+5 - was shot after these
Hyperextensions
3 x 20 squeezing and minimal rest lower back spasms
called it a day deceptively tough workout
Wednesday 30 Jan 2013
Shoulders and arms
Military press
Bar x lots
60kgs x 12,5
80kgs x 5
100kgs x 5
110kgs x 1
High pulls
50kgs x12,8
80kgs x 5,5
100lgs x 5
0ne arm dumbell press
Last set 40kgs x 7
Lateral raise
Last set 22kgs x12
Windmill curls
Last set 32kgs x 10, 8
Dips
Bw x 15
+15kgs x 12
+30kgs x 9
+45kgs x 8
Hammer curls
30kgs x 10,10,10
Cgbp speed benching 3 inches off the chest from the pins
100kgs x 3x6
Called it a day
Monday 4 Feb 2013
international chest day
Barbell bench
Bar x 15, 15
60kgs x 12,12,- chest and r shoulder feeling funky
100kgs x 12, 8 - r shoulder felt better here
140kgs x 3
160kgs x 4! First 3 were fast and smooth .locking out 4 was a bit slower,would’ve failed 5
140kgs x 5
for some reason I ve improved weekly after stalling for a long time at 160 x 1
Incline dumbell
40kgs x 20,15 - very controlled on the eccentric
Dips
bw x 15
+15 x 12
+30kgs x 10
+45kgs x 8
Lots of facepulls and called it a day.
Last time I did 160 x 4 was a few years back. Its been awhile.