30/7/14
Back
Deadlifts
60 x 10, 10
90 x 10
120 x 10
150 x 10
180 x 5
Pull downs
49 x 12
63 x 12
70 x 10
77 x 8
One arm dumbells
40 x 12
55 x 12
70 x 10
Stretchers
20 x 15
23 x 12
28 x 10
33 x 8
Bentover barbells
60x 20
80 x 15
110 x 12
Called it a day.
31/7/14
Shoulders and arms
One arm dumbell press
22 x 15
26 x 15
32 x 12
40 x 6
32 x 12+4+4
Pin wheels
22 x 10
24 x 5
26 x 5
28 x 5
32 x 5, 5
One arm floor press
40 x 12, 12, 15
Pressdowns
Worked up to
Stack x 10, 10, 10
Incline curls
12 x 15
14 x 12
16 x 12
18 x 10, 8
Called it a day.
5/8/14
Bench
Bar x 12, 12
60 x 15, 12
100 x 12, 8
140 x 5, 3, 2 -rep 5 was all out
100 x 13+4 +2
Incline dumbell
40 x 12, 10, 10
One arm floor press
40 x 12, 12. 12
Facepulls
Called it a day. Will stick with 140 for another week before going ro 150.
6/8/14
Back
Deadlifts
60 x 10
90 x 10
120 x 10
150 x 8
180 x 5, 6-straps on 2nd set skin was hurting
200 x 2
Pulldowns
49 x 15
63 x 12
77 x 8
84 x 4
Stretchers
20 x 15
23 x 12
28 x 12
33 x 8
One arm dumbell
40 x 35
Called it a day.bw 102.
7/8/14
Shoulders and some arms
One arm dumbell
22 x 20
26 x 15
32 x 12
40 x 8
Javelin preas
35 x 10, 12
Lateral raise
12 x 8 x 6 - 20 secs between sets
Pin wheel
22 x 10
24 x 5
28 x 5
32 x 7 + 3
Close grip pin presses
100 x 12, 12, 12
Press down
4 sets worked up to
Stack x 15+5 +1/2 stack x 20
Seated incline dumbell curls
10 x 15
12 x 12
16 x 12
18 x 10
16 x 10
Called it a day.
8/8/14
Legs
Front squats
Bar x 12, 12
60 x 12, 8
100 x 10, 8
14o x 3
16o x1
100 x 2o
Seated leg curls
Work ed up to 95 x 10 + 50 x 15
Leg extensions
Worked up to stack x 10 +1/2 stack x 12+1/4 stack x 20
Called it a day
13/8/14
Chest
Bench
6o x 15, 12
100 x 12, 8
140 x 5
100 x 16+4
Incline dumbells
40 x 16, 12, 10
Machine flies
Lots
14/8/14
Deadlifts-slow descent soft touch and go
60 x 12
90 x 10
120 x 10
150 x 5
180 x 7
200 x 3
220 x 1-could not mantain the descent for a soft tng so terminated set
150 x 12
Pulldowns
49x 15
63 x 12
77 x 10
84 x 5
70 x 15+5
Reverse pec deck
Lots
15/8/14
Front squats
60 x 20
100 x 10, 5
140 x 5
160 x 2
Back squats
60 x 12
100 x 12
140 x 12, 10-was aiming for a 20 repper but crapped out
Goodmornings
60 x 15, 15
80 x 15
100 x 20
Leg press
120 x 10
160 x 10
200 x 20 no lockouts
Seated hamstrings
Workset
95 x 10+55 x 15+35 x 20
Extensions
Worked up to
Stack x 12
18/8/14
Bench
60 x 15, 12
100 x 12, 6
150 x 2-failed on rep 3
140 x 4
100 x 20 -all out
10kgs increase in weight proved to be too much will drop it to 145 next session
Incline dumbell
40 x 14, 10, 8 was gasses
Pec deck
61 x 15
75 x 12
89 x 12
103 x 7 -terminate set as reps fell below 10 and was not able to squeeze the contraction and slow the eccentrics.
Called it a day. R shoulder still feels off.
19/8/14
Deadlifts-all soft touch and go
60 x 12
90 x 12
120 x 8
150 x 8
180 x 7
200 x 4
150 x 13
Pulldowns
77 x 10
84 x 5
70x 10
Old school straight arm cable pull downs
Stack x 10
Called it a day. Was really fried after deads.
20/8/14
Military press
Bar x 12, 12
60x 12
80 x 5
100 x 3, 3, 3, 3, 3
80 x 12
One arm dumbells
26 x 12
32 x 12
40 x 8
Lateral raises
14 x 8 x 8 -20 secs rest between sets but the last two sets were extended to git the reps
21/8/14
Bw dips
Bw x 15, 20, 25-slowed eccentrics
Close grip dumbell press bells touching neutral
26 x 20
32 x 15
40 x 12, 8
One arm dumbell floor press
40 x 20, 16, 15
Pin wheels
22 x 10
26 x 5
28 x 5
32 x 8, 6, 6
Incline dumbells
10 x 12
14 x 12
16 x 12
18 x 12
Press downs
Worked up to
Stack x 15, 12, 7-short rest period
22/8/14
Front squats
60 x 12, 5
100 x 12, 5
140 x 4
160 x 2
Back squats
60 x 12
100 x 8
140 x 14 back and ass cramped
Seated hamstring
95 x 10+55 x 12+35 x 15
Did lots of stretching and called it a day lower back and butt were screaming
25/8/14
Bench
Bar x 12, 12
60 x 15, 12
100 x 12, 8
145 x 4, 4, 3
100 x 11+4+3+2 -too short a rest period
Face pulls
Sets of 15
5 sets till stack x 15
High incline bench
40 x 20, 10, 10
Pec deck
Last set
103 x 8+61 x 12+40 x 15 -all reps tough handles and squeezed contractions
Called it a day.
26/8/14
Deadlifts
60 x 12
90 x 8
120x 5
150 x 5
180 x 5
200 x 5
150 x 18 touch n go but eccentrics were not as slow as the previous session
Pull downs
49 x 15
63 x 15
77 x 8
84 x 6
70 x 12+4+4
Seated rows
Worked up to stack x 5
Called it a day
28/8/12
Military press
Bar x 12, 12
60 x 12, 10
80 x 5
100 x 4 x 4
80 x 12+3+2
One arm dumbell press
22 x 12
26 x 12
32 x 12
40 x 8
Pin wheels
22 x 10
24 x 6
26 x 5
28 x 5
32 x 9+3
One arm floor press
40 x 15, 15, 15
Incline dumbell curls
10 x 12
12 x 12
14 x 12
18 x 10
20 x 6
Press downs
1/4 stack x 25
1/2 stack x 15
3/4 stack x 15
Stack x 20
Band pull aparts
Called it a day
29/8/14i
Seated hams
55 x 10
65 x 10
75 x 10
it a day5 x 10
65 x 12
Front squats
Bar x 12, 12
60 x 10, 10
100 x 10, 5
140 x 4
160 x 2
Back squats
60 x 10
100 x 10
140 x 12-terminated R lower back/butt was cramping up wtf is wrong now.
Extensions
Worked up to
Stack x 12
1/9/14
Bench
Bar x 12, 12
60 x 15, 12
100 x 12, 8
145 x 5, 4, 4 - could’ve squeeze another rep on set 1 but stuck to the plan
100 x 20
Face pulls
Worked up to
Stack x 12, 12, 10
High incline barbell bench
60 x 20
100 x 12
120 x 2, 3 -this was surprising in a bad way
Machine flies
61 x 15
75 x 12
92 x 12
110 x 10+68 x 10
All reps squeezing handles for one second
Done. Finally starting to progress on flat bench.
2/9/14
Deadlifts
60 x 10, 8
90 x 10
120 x 10
150 x 5
180 x 3
200 x 5
150 x 20 = not a good idea
Pull downs
Worked up to 48 x 8
Stretchers
23 x 15
28 x 12
33 x 10, 8
Seated rows
Worked up to
Stack -1 x 8
Called it a day. Ass cramped and strained on the higg rep deads
3/9/14
Military preas
Bar x 15, 15
60 x 10, 10
80 x 5
100 x 5
110 x 2
80 x 12+3+2+3
Lateral raise
12 x 12
14 x 12
16 x 12
20 x 10
Pin wheels
22 x 10
24 x 5
26 x 5
28 x 5
32 x 9, 7, 5
Dips
Bw x 15, 15, 30+10+5
press down
Worked up to
Stack x 18+5
Called it a day
5/9/14
Front squats
Bar x 12, 12
60 x 10, 8
100 x 10, 6
140 x 4
160 x 4
120 x 10
Backsquats
60 x 10
100x 10
140 x 15
Goodmorning
60 x 10
80 x 10
100 x 20
Seated hamstring curls
55 x 12
75 x 10
95 x 10+55 x 15+35x 20
Leg extensions
75 x 10
Stack x 10+1/2 stack x 15+1/4 stack x 20
Lunges
20 x 10
26 x 6
30 x 4
Called it
8/9/14
Barbell bench
Bsr x 15, 15
60 x 15, 12
100 x 12, 5
140 x 2
147.5 x 5 x 3
140 x 5+100 x 8+60 x 6 (1.5s)
Face pulls
Workef up to
Stack x 2 x 15
Incline dumbells
40 x 20, 10, 9, 11
Pec dec machine
Skull crushers
Bar + 20 x 15
+25 x 15
+40 x 9
10/9/14
Deadlifts all controlled t n g
60 x 12
90 x 12
120 x 6
150 x 6
180 x 3
200 x 5
220 x 2 - could not slow the eccentrics with this
150 x 14, 6, 8 short rest period
Called it a day. Been a long day…