Tuesday 5Feb 2013
Back
Bentover rows
60kgs x 20,12
100kgs x 12, 8
140kgs x 8
150kgs x 11 - hard and taxing on my lower back
High pulls
60kgs x 12
80kgs x 8
100khs x 3,3
Stretchers
3 x 12
One arm dumbell rows
40kgs x 10
55kgs x 8
70kgs x 8
85kgs x 11
70kgs x 15
One a seated row
Worked up to plt marked 48.5 x 6
fat mans
15,12,9,9,9
Called it a day bw at 107.5 kgs
Thursday 7 Feb 13
Shoulders and arms
military press
Bar x lots
60kgs x 15, 10
80kgs x 5
100kgs x 5
110kgs x 2
highpulls
Worked up to 100kgs x 3
One arm dumbell
22kgs x 12
26kgs x 8
32kgs x 8
40kgs x 11
finisher 35kgs barbell x 12
Windmill curls
Last set 32kgs x 11 + 4
Dips
+15kgs x 8
+30kgs x 8
+45kgs x 8
+55kgs x 1 - l shoulder felt funky did not want to risk it
Hammer curls
30kgs x 10,10
dead stop pins cgbp
110kgs x 3 x 6sets
Called it a day shoulders are fried not in a good way haha,
Friday 8 Feb 13
Lrgs
Fromt squats
Bar x lots
60kgs x 9,8
100kgs x 8,5
140kgs x 5- had more in the tank but saved some
160kgs x 1 - bar rolled off on rep 2 about a few inches from lockout.
Goodmornings
60kgs x 3 x 15
Leg press
80kgs x 10
160kgs x 10
260kgs x 13+3
strip set 240kg x11 +160 x 12 + 80 x 13
Bulgarians
30kgs x 3 x 8
Standing hamstrings
Some x some
Fooled w sommersault squata on e Smith and called it a day. Totally wiped out. Big mistake on the front squats did not keep my arms up.
Wednesday 13 Feb 2013
Chest
Barbell bench
Bar x lota
60kgs x 15, 5
100kgs x 11, 5
140kgs x 3 - deadstops
160kgs x 1 - deadstop
165kgs x 2 - smooth did not attempt rep 3. Likely to miss
140kgs x 7 + 100kgs x 11 + 60kgs x 5 (1 1/2s) - dropset but I had to get up remove the weights from both sides set up and press. Takes 20s at least but my cardio sucks so dropsets it is.
Incline dumbelss
40kgs x 10, 10, 10 - was hard after the ‘dropset’
Dips
Bw x 15
+15kgs x 10
+30kgs x 10
+45kgs x 5 - r elbow twitched not gonna push it
Upside down kettlebell overhead press
12kgs x 12
16kgs x 8 - really hard to balance the bell
20kgs x 5 - humbling to struggle w this
rope press downs
Stack x 3 x 10
Machone presses for da pump and called it a day
Thursday 14 Feb 2012
Back
Meadows rows
15kgs x 15
30kgs x 15
45kgs x 12
60kgs x 5+ 3 - grippong the load bar of the barbell was an issue
One ATM kneeling pull downs
Sets of 12
Last set plt marked 49 x 6
One arm seated cable rows
Last set plt marked 48.5 x 12
Stretchers
Last set plt marked 38.5 x 8
Bentover dumbell rows
all out set 85kgs x 12
Last set 70kgs x 20
Facepulls
Lots x lots
Seated row attachment overhead
Stack x sets of 10
Called it a day. Tough workout
15 feb 13 Legs
Front squats
Bar x lots
60kgs x 15,10
100kgs x 10,5
140kgs x 5
160kgs x 3 - upper back held up. This was gonna be a good sessiom or so I thought…
Leg press
80kgs x 10 - clicking sound on both knees
160kgs xs10 - clickimg sound in both knees still da fug
240kgs x 5- clicking Is persistent
260kgs x 10,- was aiming for 20 all out but did not want to risk it
140kgs x 10- 5s eccentrics. clicling still there on concentric
Standing hamstrings
Some x some
Bulgarians
32kgs x 5,5,5
Leg extensions for the pumpz
lots x lots
Called a day. What the heck sucks growing old. Beimg a desl jockey for 10 hours a day for uear does a number on the body.
Monday 18 Feb 2013
Chest
Barbell bench
Bar x lota
60kgs x 15, 10
100kgs x 11, 8
140kgs x 3 - deadstops
160kgs x 1 - deadstop
165kgs x 2 - failed rep 3 got it up but stalled halfway and could not lock out bailed after 2s
140kgs x 5
Incline dumbelss
40kgs x 22,12,10,10 - total 54 benefitted from the long rest waiting for a bench and no high volume finisher
Dips
Bw x 15 ,10,10,10,10
Machine flys
Worked up to plt 82 x 10
Called it a day
Tuesday 19 Feb 2013
Back
Bentover barbell rows
60kgs x 15,15
100kgs x 10,10
140kgs x 8
160kgs x 5 dead stop off the pins
One arm kneeling pull downs
3 sets last set plt marked 49 x 7
Stretchers
Lots
All out set plt 33.5 x 8- was starting to float reduced the weight
plt 28 x 15 - feel it in the back much better
One arm dumbell
40kgs x 10
55kgs x 10
70kgs x 10
85kgs x 11- dead stop every rep no crazy 20 repper this week though
Seated row attachment overhead pull to the abs
stack x sets of 10-12- focus on the feel
Old school stright arm pull downs
Worked up to almost stack x 10
Fat mans with feet elevated to finish
12, 8, 5, 6 - this was a killer
I was done. Had a headache and was generally lethargic but managed to pull it off …barely
Wednesday 20 Feb 2013
Shoulders
Bar x 15, 15
40kgs x 10
60kgs x 12, 5
80kgs x 5
100kgs x 6
High pulls
60kgs x 8, 8
70kgs x 9
80kgs x 4
100kgs x 3
One arm dumbell overheads
22kgs x 12
26kgs x 12
32kgs x 8
40kgs x 10 - based on left
Facepulls
Lots x lots 12 tp 15 reps per set
Last set stack x 11
javelin press
35kg barbell x 12
Partial lateral raise
Worked up to 32kgs x 15
Called it a day
Friday 22 Feb 13
Legs
Front squats
Bar x 10, 12, 5
60kgs x 8, 8
100kgs x 8, 5 -paused at the bottom for a second or two
140kgs x 3
160kgs x 4 - almost let the bar roll on the way up on rep 4
Good mornings
60kgs x 12, 12
80kgs x 10
90kgs x 8
100kgs x 8 - gone are the days of 3.5pps for reps
Bulgarians
Worked up to 30kgs x 10
Standing leg curls
Lotsa
Called it a day. Lousy day was too tired. Slept badly, not eaten much, heck of a lot of work and meetings today. Was basically just beat up. And the clicking sound in the knees was present during the bulgarians ehich really sucked.
Wed 27 feb 13
Chest
Barbell bench
Bar x lots
60kgs x 15, 12
100kgs x 11, 8
140kgs x 3 deadstops which were shaky
160kgs x 1 deadstop fast and smooth
165kgs x 2 fast and smooth did not attempt rep 3
140kgs x 7 failed rep 8. Just could not lock it out
100kgs x 15
Lots of facepullsl
Stack x lots
Incline dumbell
40kgs x 15, 12, 8
Dumbell floor press one arm at a time
40kgs x 12, 12, 10
More facepulla superset with bw tricep extensions
Stack x lots
Extensions bw x 15
Was done. Bw at 107kgs .tend to lose weight over the weekend when I eat like an average joe.
Thursday 28 feb 2013
Back
Bentover rows
Bar x lots
60kgs x 20,20
100kgs x 12, 10
140kgs x 5
160kgs x 8 off the pins. Hard.
Stretchers
Sets of 12
Last set plt 33.5 x 8+ 4
One arm dumbell
40kgs x10
55kgs x 10
70kgs x 10
85kgs x 12-managed 16 good reps with r arm but only 12+4 with L
High to low seated rows
Worked up to stack x 12, 12, 15
Old school straigt arm pulldowns
Worked up to stack x 8
Called it a day. Did a set of pull ups to warm up at the beginning and all I could muster was 10 pathetic reps. Feeling lethargic these days. Tume to include some hill sprints.
Friday 1 march 2013
Legs or so I thought
Front squats
Bar x lots
60kgs x 10, 10
100kgs x 10, 5
140kgs x 5
170kgs x 2 -on rep 2 pain at the right groin as I got out of the hole but powered through to complete the rep. Wtf another one of these shitty injuries. Racked the weight and could not even do bw squats after that.
Did some arm pump stuff not worth logging about and called it a day. Niggling injuries like these are coming in fast and furious. Need to start to focus on preventive stuff. Cant be a beast if i’m injured most of the time. Will be an upper body warrior for a week at least.
Monday 4 Mar 13
International chest day
Bench
Bar x lots
60kgs x 15, 12
100kgs x 12, 5
140kgs x 3 deadstops gelt heavy and laboured
160kgs x 1 deadstop 2 counts, slow felt heavy
165kgs x 2 did not bother with attempting rep 3
140kgs x 7 + 100kgs x 12 -failed rep 8 just a few inches from lockout ! Who fails 4 inches or so from lockout?
Incline dumbells
40kgs x 15, 10, 15 -had a long rest prior to set 3. Was rather hard.
Single arm floor presses
40kgs x 13, 12, 10.
Machine flyes and bw extensions and called it a day. Groin still hurts . ROM is getting better though. Spent my weekend eating pretty much junk and it does show.
Tuesday 5 Mar 13
Back
Pull ups
Bw x 8+5+3+3-boy do I suck at these. At 112kgs I regularly did 12 to 16 dead hangs, now at 5kgs lighter zzzz.
Bentover barbell rows
60kgs x 15, 15
100kgs x 10, 10
140kgs x 5 - each rep was dead stop off the pins
160kgs x 8-each rep dead stop off tje pins -just feels better and reduces me yanking the weight
Strechers
Worked up to plt marked 33.5 x 10
Reduced a plt to 28.5 or something x 3 sets x 10 focusing on the contraction
One arm dumbell rows
40kgs x 10
55kgs x 10
70kgs x 6 saving some for the all out set
85kgs x 14 dead stop each rep could have admittedly controlled the eccentric more the last 4 reps heh
Seated high to low rows
Worked up to stack x 11, 12, 13, 14, 15
Fat mans
One extended set
Cant remember the reps
Called it a day. Tend to the hslf ass my workouts lately
Wednesday 6 Mar 13
Shoulders and arms-wore a tanktop to look the part!
Bar x lots
60kgs x 15, 12, 5 -was not feeling it
80kgs x 5 -easy felt light
100kgs x 6 -hit mh the tip of my nose on rep 3 but managed to continue had a feeling that it should have been 7 though
110kgs x 2
120kgs x 0 -should not have bothered
High pulls
60kgs x 12, 8
70kgs x 6
80kgs x 5
90kgs x 3
100kgs x 5-had to reset grip on reps 4 and 5
Single arm dumbell press
22kgs x 13
26kgs x 12
32kgs x 12
40kgs x 13R 1L -this was interesting for some reason my L shoulder was unstable and I could not rep the weight WTF tried again and the result was the same…
Lateral raises with the kettlebells
Woked up to 16kgs x 10 slow ones L shoulder was not right
Windmill curls
Worked up to
32kgs x 10, 5, 5, ,5, 5, 3
Dead stop floor extensions
22kgs x 6, 8, 8, 8, 7 +3
Hammer curls
30kgs x 10, 10, 10, 8
Press downs
Stack x 15, 12, 15
Overhead extensions
Some x some last set drop set to failure
Called it a day shit load of volume with a vengeance.
Monday 11 Mar 13
International chest day
Bar x lots and lots
60kgs x 15, 20, 10
100kgs x 12. 11
140kgs x 3 - deadstop 2s
160kgs x 1
165 x 1
140 x 7
100 x 18 -no lockouts
Incline dumbells
40kgs x 15, 10, 17 - last srt was after a decent rest period
Single arm floor dumbell presses
40kgs x 12, 12, 18 -again a decent rest before last set
Lots of face pulls.
Called it a day. Last friday I thought it was a good idea to engage in full contact aka no rules bball for 3 hours straight with a strained groin busted shoulders as well as the fact that the last time I played was about 7 years ago.needless to say my knees are cranky from all the jumping which is not too bad given that I can still touch the rim. My r shoulder is sore from all the shooting and blocking and theres something wrong with my clavicle ,may have strained someting in the upper chest. Groin is also sore as hell. On the upside I still have a pretty decent jump shot, good vert for my size and i still got game. Theres also the double digit blocks which is great given im a shorty.
Tuesday 12 Mar 13
Back
Stretchers
Worked up to plt 33.5 x 12
38.5 x 8 -macguyvered a 15kg weight to myself to avoid floating
23 x 20
Towel pull downs leaning back and pulling to the face
Worked up to plt marked 65 x 8
One arm dumbell row
40kgs x 10
55kgs x 10
70kgs x10
85kgs x 14 -controlled ended the set because I started yanking on the 14 rep.
High pulley seated rows
Worked up to
Stack x 10, 15, 20
Called it a day relatively easy workout . Though kept most sets above 10 reps.
Wednesday 13 Mar 13
Shoulders and arms
Military press
Bar x lots
60kgs x 12, 10, 5- zcant believe how heavy this feels
80kgs x 5-damn
100kgs x 5+2+1+1+1-cluster set on the fly. Less than 10s rest
High pulls
60kgs x 15
80kgs x 5
90kgs x 4
100kgs x 3+1+1
80kgs x 10, 8
One arm dumbells
24kgs x 10
26kgs x 10
32kgs x 10
40kgs x 12 -up from 1 the previous session w the L arm
Windmill curls
Worked up to 36kgs x 4
Floor dumbell extensions
22kgs x 10, 10, 8
Hammers
30kgs x 10, 10
Pressdowns
Some x some
Called it a day . Tired .
Friday 15 Mar 13
Free day -groin injury so no legs
Incline dumbellsvwith comple rotation
24kgs x 1t
32 x 15
40 x 15, 12, 14 all done slow deliberate
Stretchers
Lots worked up to plate marked 33.5 x 12, 14
Latetal raise w kettlebells
Worked up to 20kgs x 12 -not easy these
High incline barbell bench
Bar x some
60 x 15
100 x 12, 8 -these were challenging
120 x 6 -weak
Shoulder triad with 12kg dumbellsv
3 x 10 -these were so damn hard. Shoulders were on fire
More lateral raises with kettlebells
Bentover rows to the neck with 30kg dumbells
6 sets of 4 explosive
Concentration curls w 20kgs superaet with extensions
3 x 8
Called it a day. Not too tough but I feel sore damn it.