12/11/14
Military press
105 x 3, 3, 3, 3
One arm dumbell press
40 x 8
Pin wheel curls
32 x 8, 8, 6
One arm floor press
40 x 20, 16
Incline curls
18 x 10, 10
Press downs
Stack x 20+8+6
13/11/14
Front squata
160 x 3
170 x 2
100 x 5, 5 3-5 s pauses in the hole
Bulgarians
22 x 10, 10, 10
Seated leg curla
105 x 9
Leg extensions
Stack x 10+1/2 stack x 12+1/4 stack x 12
17/11/14
Bench
157.5 x 3, 2, 3, 3 had nothing left
100 x17 +3
Incline dumbells highish
40 x 12, 10, 10
Machine flys
110 x 10
103 x 12 +68 x 10
18/11/14
Deadlifts
220 x 2
180 x 10 touch and go
Pulldowns
91 x 6
77 x 10
One arm dumbell rows
70 x 10
Stretchers
28.5 x 12
33 x 6
Straight arm pull downs
Stack x 10
19/11/14
Military press
107.5 x 3, 3, 3, 3 -reps were slower than I would’ve liked.
One arm dumbell press
40 x 9
Lateral raise
20 x 10
Pinwheels
32 x 8, 8
36 x 4
Pressdowns
Stack x 20+6+5
21/11/14
Front squats
140 x 5
160 x3
180 x 1, 2- set up on the first set sucked
100 x 16+4
Bulgarians
24 x 10
30 x10
30 x 5
Called it a day.
25/11/14
Bench rush job
140 X 5
160 X 2
170 X 1
Deadlifts
180 X 4
210 X 2
240 X 1 - fast n smooth
180 X 10
Pull downs
91 X 5
77 X 12
Chest supported rows
30 X 10,10,10
Facepulls
Stack X 12,12,12
26/11/14
One arm dumbell press
40 x10
Military press
100 X 5
110 X 3- finally some progress way off modest though
Back to one arm dumbell press
L 36 X 10+6+4
R 36 X 20
Lat raise
20 X 11
Reverse per deck
75 x10
82 X 4 + 61 X 8
Stretchers
28 X 12
33 X 6
27/11/14
Cross body hammers
32 x 8, 8, 6
36 x 5
Close grip high incline bench
100 x 12
100 x 13+4+3
One arm Dumble foor press 2s pauses
40 x 15, 13, 11
Incline curls
20 x 8
14 x 12
Pressdowns
Stack x 15+6+3
Bw dips
Bw x 12, ,12, 12
Called it a day.
28/11/14
Seated hamstrings
95 x 10
Front squats
160 x 2
180 x 1
185 x 1- all time pr
Squats
140 x 12, 8
Worked on back squat technique which sucked. Ended up squatting on my toes. Don’t have such ssues with front squats
1/12/14
Bench
160 x 3, 2
140 x 6+100 x 9+3
Facepulls
Stack x 12, 15
Incline dumbells
40 x 16, 11, 9, 7, 7
Pec deck
110 x 10+ 61 x 12
Called it a day. R shoulder felt uncomfortable benching 3.5 pps.
2/12/14
Deadlifts
60 x 10
90 x 10
120 x 10
150 x 10
180 x 10
Pull downs
Stack x 6
77 x 12
One arm rows
70 x 12, 7
80 x 8, 8
Stretchers
28 x 12
33 x 7
28.x 10
23 x 10
20 x 10
2 jan 15. Back to training after almost a month away
Squats
180 x 3
200 x 3
210 x 2
180 x 8
Front squats
100 x 10
140 x 4
160 x 3
Lunges
20 x 10
26 x 10
2nd session of squats done with neither shoes nor shoes. Relearning the squat. form was decent.
5 jan 15
Bench
140 x 3
160 x 1, 1
150 x 3, 3, 3
Incline dbells
40 x 17, 9, 11, 10
Machine flies
103 x 10
117 x 5-form was off after the fifth rep.
After 3 weeks or so of not benching, strength is shot.
6 Jan 15
Deadlifts
180 x 3
210 x 3
240 x 1
180 x 5
150 x 10
180 x 5
Pendlay rows full deload
100 x 12, 12, 15
Pull downs
77 x 8
84 x 6
77 x 10
Old school straight arm cable Pulldowns
Stack -2 x 12
Stack x 12
Called it a day
7 Jan 15
Military press
100 x 3
105 x 2
110 x 1
100 x 4, 3, 3
One arm dumbell press
32 x 10
40 x 8, 7
Lat raise
14 x 8 x 8 20secs between sets
Reverse pec deck
Called it a day
8 Jan 15
High incline bench
100 x 12
120 x 4, 3, 3
100 x 8
Pin wheels
32 x 6, 6, 7
One arm floor press
40 x 12, 12, 12
Incline dumbell curls
20 x 8, 7, 5
Press down
Stack x 17+8+6
Called it a day
9 Jan 15
Squats
180 x 3
220 x 2
180 x 9
Front squats
100 x 10
140 x 3
170 x 1
Gd mornings
80 x 10
100 x 12
Squats in socks no belt.
Called it a day.
12 Jan 15
Bench
150 x 3, 3, 3, 3
100 x 16
High incline dumbells
40 x 11, 8, 8 , 6
Pec deck for the pump and called it a day
13 Jan 15
180 x 5
210 x 4
240 x 1
180 x 6
Pulldowns
77 x 8
91 x 6
77 x10
Pendlays
90 x 12
120 x 5, 5
90 x 10
Facepulls
Stack x 12, 12, 12, 12
Called it a day deadlift felt off
14 Jan 15
Military press
105 x 3, 3, 3, 1, 1
80 x 12+2+2+1+1+1+1 total 20,
Cross body hammers
32 x 8, 6, 6, 6, 7
One arm floor press
40 x 12, 12, 12, 12
hammers both arms at the same time
22 x 12
24 x 12
26x 10, 10
Dips
Bw x 30
Called it a day.
16 Jan 15
Squats
180 x 3
220 x 3 failed on rep3
200 x 3
180 x3,3,3,4,5
Front squats
110x12
Leg extension
Stack x 12
Seated hamstring curls
Lots
Called it a day pulled my right trap upper back now the whole shoulder complex hurts
Sucks growing old.
9 Feb 15
Bench
155 x 3, 3, 3, 3
140 x 5 2s deadstopson the chest
100 x 7+3 4s pause
Facepulls
Inclined dumbell
40 x 14, 15, 10, 8 = 47 reps
Dips
Bw +20 x 10
Bw +40 x 5
Machne flys
Fatmans
18+12+10
Called it a day.
10 2 15
Deadlifts
190 x 17 in 10 mins
Pulldowns
Stack x 6
77 x 12
Seated row individual handles
48 x 7
Straight arm pulldowns
Stack x 8
Rear delts
Called it a day.
11 2 15
Military press
105 x 3, 3, 3, 3
80 x 13+3+3
One arm dumbells
32 x 10
40 x 10/4 R/L L shoulder felt funky so stopped don’t think I could have done many more
Delt triad
10, 12, 14 kgs only managed 8 reps on lat raise with 14kgs
Reverse pec deck.
Called it a day.
2 mar 15
Bench
160 X 3,2
170 X 1
140 X 5- 3s deadstops
100 X 10, 8 - 3s deadstops
Facepulls
Lots
Incline dumbells
40 x 14,10,10
Per decks
Some
4 mar 15
Deadlifts
200 x 17 in 10 mind
Pull downs
Stack X 8
77 X 10
Chest supported rows
32 x 10,10,10,12
Straight arm rows
Stack X 8
Seated rows
Stack X 6
Back to training.
Left hip leg is fucked… chiropractor, art chap, soft tissue specialist can’t solve the issue.
Recently had an unidentified infection which gave me a 40 degree fever for a week and a battery of tests in the hospital. Screw all that. Glad to be back with the opportunity to do this all over again…