Monday - 28/09
Hamstrings/Lower back with Craig - CSPC 5:00pm
Giant Camber Bar 15" Box Squats 2x60x8 100x6 *belt* 2x140x6 2x160x5 180x5
Chain Suspended Good mornings 60x8 3x100x5
Conv. deadlifts 2x60x8 110x6 160x6 2x200x6
Lying leg curl 10x10 20x10 2x30x10 2x20x12
Standing abs 48x10 3x54x10 48x10
**Good workout, lower back fried after that. The squats with the GC bar are hard, the bar wobbles around a lot so it takes a lot out of your core. Good to deadlift again, first time in about 8 weeks. All sets were done with no belt and there was no grinding, all reps explosive from start to finish - they felt pretty good. I'm happy with those for week 1 of deadlifting, a lot better than week 1 last time. Just a quick recap; last time I did deadlifts week 1 was 200x3 with a belt for one set and as first exercise and they felt terrible. But by week 5, I was here:
Tuesday - 29/09
Chest with Craig - Eastside Barbell 5:00pm
Incline db press 20x10 30x10 40x10 4x50x10
Flat bench press 60x10 100x8 2x110x8 100x10
Chest dips 4xBWx10
Chest press 30x12 4x60x8-12
Cable fly 5 sets & dropset to finish
**BB bench and dips felt terrible. Shoulders, elbows and forearms grinding away. And I feel like my left side isn't activating as well. Resulted in feeling weak as on these movements. Going to do something different on chest for the next month or so, just stick to dumbbell presses, flies and chest presses. Should serve as a bit of a deload. Will keep at close grip bench press on arms day, that feels ok (albiet weak as well too).
Sunday, September 27, 2009
Monday, September 21, 2009
Week #52 - 21/09
Monday - 21/09
Quads with Craig and Brown G - Eastside Barbell 6:00pm
Squats (high bar) 2x60x10 2x100x10 *belt* 140x6 180x8 PB 180x9 PB
Front squats 2x60x8 2x80x8 2x100x8 120x4 PB
Leg extensions 5 sets finishing on 50x20
**180x8 PB was hard so only expected to get 5-6 on second set. But I got yelled at so I ground out 9 reps. Headache and nausea ensues... Pretty happy to PB today considering I missed Quads last week due to illness, should smash these weights next week, although I've set the bar pretty high effort-wise. Back position felt a lot better today - chest was staying up. Those GMs must be taking effect already.
**Goal for front squats 120x8 next week, still getting used to this movement.
Tuesday - 22/09
Chest with Craig & Dion - Eastside Barbell 5:00pm
Incline db press 20x10 30x10 40x10 50x10 PB,10,8,7
Chest Dips 4xBWx10
Flat bench press 60x10 2x100x8
Flat db fly 20x10 3x25x8
Incline chest press 60x12 3x120x10+60x18+30x22
**Good train today, it was good starting off with the incline dumbbells but I was well fried afterward so decided to stick to BW for dips. Back tomorrow, probably one of my favorites at the moment.
Wednesday - 23/09
Back with Craig & Brown G - Eastside Barbell 5:30pm
WG Pulldowns front (palms in) 140x10 2x200x10 2x230x10 2x260x10
Seated cable row 95x10 105x10 115x10 2x125x10
Barbell rows 100x10 120x10 3x140x8
Hammer strength chest supported 80x12 110x12 130x10
Btn pulldowns 160x10 180x8 200x8 180x10
Thursday - 24/09
Hamstrings - Eastside Barbell 5:30pm
Stiff leg deadlifts 60x10 100x8 140x6 180x6 220x6 PB (belt) 180x8 140x12 100x20
Lying leg curl 10x10 20x10 4x30x10
**Reduced volume today as we have swapped quads and hams around so we'll be training hams again on Monday. Training alone so intensity wasn't really there. I was also slowed down by a nose bleed from that 220 set, extreme lower back pump from the high reps and my wrist being cut open by my straps. So in the wars. Looking forward to first deadlift session for a while on monday.
Friday - 25/09
Shoulders with Craig - Uni Rec Centre 4:00pm
Smith machine BTN press 2x40x10 2x60x10 2x80x8 90x7 PB 80x8
Seated lateral raise 2x15x10 2x20x8 2x22.5x6 2x20x8 2x15x10
Machine shoulder press 80x15 120x15 160x15 2x120x15
Dumbbell front raise 4x20x8+10x8
**Good quick blast. First week back at BTN press, I'm a big fan of these. PB on week 1 is pretty good, should make consistently good gains on these over the next few weeks as we get used to them again.
Saturday - 26/09
Arms with Craig - CSPC 10:00am
Close grip bench press 60x10 80x8 100x6 120x6 140x4,3
Incline barbell extentions 30x10 2x50x10 2x60x8 50x12
Tricep pressdowns V-bar 100x12 120x12 140x12 160x12 180x12
Rope extensions (low cable) 80x12 2x110x10 90x12
Alt. dumbbell curls 15x10 20x8 25x6 2x20x10 PB
EZ bar curls 30x10 2x40x10 2x50x8 60x6 PB
Cable curls 4x12-15
Close grip EZ bar curls 2x30x15
**Disappointing today on the close grips. Probably just tried to go too heavy too soon before adjusting to it again. Previous PB was 140x5 and I'm a lot stronger now than I was then. Might reset the weight to 130 maybe even 120 next week and do a lot of reps. Up the weight again gradually after that. The incline extensions felt good, sort of like a skull crusher but the weight is taken behind the head you get a good stretch in the tris. Good news is that bicep training feels spot on at the moment.
Quads with Craig and Brown G - Eastside Barbell 6:00pm
Squats (high bar) 2x60x10 2x100x10 *belt* 140x6 180x8 PB 180x9 PB
Front squats 2x60x8 2x80x8 2x100x8 120x4 PB
Leg extensions 5 sets finishing on 50x20
**180x8 PB was hard so only expected to get 5-6 on second set. But I got yelled at so I ground out 9 reps. Headache and nausea ensues... Pretty happy to PB today considering I missed Quads last week due to illness, should smash these weights next week, although I've set the bar pretty high effort-wise. Back position felt a lot better today - chest was staying up. Those GMs must be taking effect already.
**Goal for front squats 120x8 next week, still getting used to this movement.
Tuesday - 22/09
Chest with Craig & Dion - Eastside Barbell 5:00pm
Incline db press 20x10 30x10 40x10 50x10 PB,10,8,7
Chest Dips 4xBWx10
Flat bench press 60x10 2x100x8
Flat db fly 20x10 3x25x8
Incline chest press 60x12 3x120x10+60x18+30x22
**Good train today, it was good starting off with the incline dumbbells but I was well fried afterward so decided to stick to BW for dips. Back tomorrow, probably one of my favorites at the moment.
Wednesday - 23/09
Back with Craig & Brown G - Eastside Barbell 5:30pm
WG Pulldowns front (palms in) 140x10 2x200x10 2x230x10 2x260x10
Seated cable row 95x10 105x10 115x10 2x125x10
Barbell rows 100x10 120x10 3x140x8
Hammer strength chest supported 80x12 110x12 130x10
Btn pulldowns 160x10 180x8 200x8 180x10
Thursday - 24/09
Hamstrings - Eastside Barbell 5:30pm
Stiff leg deadlifts 60x10 100x8 140x6 180x6 220x6 PB (belt) 180x8 140x12 100x20
Lying leg curl 10x10 20x10 4x30x10
**Reduced volume today as we have swapped quads and hams around so we'll be training hams again on Monday. Training alone so intensity wasn't really there. I was also slowed down by a nose bleed from that 220 set, extreme lower back pump from the high reps and my wrist being cut open by my straps. So in the wars. Looking forward to first deadlift session for a while on monday.
Friday - 25/09
Shoulders with Craig - Uni Rec Centre 4:00pm
Smith machine BTN press 2x40x10 2x60x10 2x80x8 90x7 PB 80x8
Seated lateral raise 2x15x10 2x20x8 2x22.5x6 2x20x8 2x15x10
Machine shoulder press 80x15 120x15 160x15 2x120x15
Dumbbell front raise 4x20x8+10x8
**Good quick blast. First week back at BTN press, I'm a big fan of these. PB on week 1 is pretty good, should make consistently good gains on these over the next few weeks as we get used to them again.
Saturday - 26/09
Arms with Craig - CSPC 10:00am
Close grip bench press 60x10 80x8 100x6 120x6 140x4,3
Incline barbell extentions 30x10 2x50x10 2x60x8 50x12
Tricep pressdowns V-bar 100x12 120x12 140x12 160x12 180x12
Rope extensions (low cable) 80x12 2x110x10 90x12
Alt. dumbbell curls 15x10 20x8 25x6 2x20x10 PB
EZ bar curls 30x10 2x40x10 2x50x8 60x6 PB
Cable curls 4x12-15
Close grip EZ bar curls 2x30x15
**Disappointing today on the close grips. Probably just tried to go too heavy too soon before adjusting to it again. Previous PB was 140x5 and I'm a lot stronger now than I was then. Might reset the weight to 130 maybe even 120 next week and do a lot of reps. Up the weight again gradually after that. The incline extensions felt good, sort of like a skull crusher but the weight is taken behind the head you get a good stretch in the tris. Good news is that bicep training feels spot on at the moment.
Monday, September 14, 2009
Week #51 - 14/09
Tuesday - 15/09
Chest with Craig & Brown G - Eastside Barbell 5:00pm
Dips 3xBWx10 2x20x10
Incline db press 30x10 40x10 2x50x8 PB 40x12,15
Flat bench press 60x10 2x100x8 120x5 100x8
Flat db fly 20x10 30x8 2x25x8 20x10
Incline chest press 4 sets
**Still feeling a tad flat with this flu thing.
**First time doing dips in over 18 months - expected to get mothered but they weren't too bad. Might chuck another 20kg plate on next week, 160kg+ dips wouldn't be too bad I don't think. Flat bench felt slightly niggly on my left delt but not all that bad, 120x5 was average expect to get 120x8+ next week and then in 2-3 weeks put it as second exercise.
Wednesday - 16/09
Back with Brown G & Andy - Eastside Barbell 9:30am
WG Pulldowns front (palms in) 140x10 2x200x10 240x8 280x8 PB 260x8
Seated cable row 78x10 96x10 105x10 PB 115x10 PB 125x10 PB
Barbell rows 100x10 120x10 130x8 140x8 PB 120x8
Hammer strength chest supported 40x10 80x10 120x10 160x5 120x10
Btn pulldowns 150x10 2x180x10 200x8 PB
**Had to train in morning again as have a test tonight. Same as back last week, PBs everywhere. Cable rows felt very strong, will have to put more weight on these next week. Only thing was 160 was too heavy on chest supported rows and form was a bit off so not going to count that one.
**I was looking through my journal last night from around the time I deadlifted 280x3 raw. My back, quads, hamstrings, glutes are all way stronger now. 330kg raw is going to fall this year.
Thursday - 17/09
Hamstrings/Lower back with Craig & Brown G - Eastside Barbell 6:00pm
SSB 15" Box Squats 2x65x8 2x105x8 145x6 185x4(belt) 165x6(belt)
Chain Suspended Good mornings 60x8 2x100x6 2x100x8 PB
Stiff leg deadlifts 60x10 100x8 140x6 180x7 PB
Lying leg curl 10x10 20x10 30x10 PB 35x8 PB + 20x8
Standing abs 48x10 4x54x10
**Just cruised on the box squats this week, same weight as last week but easier. Good mornings were too easy as well, will go 120 next week. Big PB on stiff legs 180x7 esp seen as it was my third exercise.
Friday - 11/09
Shoulders with Craig - Eastside Barbell 6:00pm
Seated barbell press 2x20x12 2x40x10 2x60x8 80x6 90x6 70x10 60x16
Seated lateral raises 2x15x10 2x20x8 2x25x6 PB 2x20x8 2x15x15
Front raise 15x8 17.5x8 20x8 17.5x12
supersetted with...
Cable upright rows 4x10
Rear delt flies 2x12.5x15 3x15x12
Seated barbell press (long pauses) 60x10,10,7
**Barbell press getting a bit stale after 7 weeks, we will go back to BTN presses on the smith machine next week and smash up some PBs - shoulders have gotten a lot stronger over the past 2 months. This exercise has made my front delts blow up, BTN presses made my side and rear delts progress in leaps and bounds last time we threw them in, will be good to see that again.
Saturday - 19/09
Arms with Craig - Eastside Barbell 9:00am
Skullcrushers 2x20x10 2x30x10 40x8 50x6 2x60x6 50x10 40x13 30x21
Close grip bench press 60x10 100x6 120x4 2x100x8
Tricep pressdowns V-bar 70x12 110x12 140x12 160x12 180x10
Rope extensions (high cable) 4 sets
Alt. dumbbell curls 15x10 20x8 25x8 PB 20x10 17.5x10
EZ bar curls 30x10 40x10 50x10 60x4
Seated hammer curls 15x8 20x8 PB 22.5x8 PB, 6 17.5x10
High cable curls 18x12 24x12 32x12+12x15
**Feeling good today. CG bench press was in groove despite the multiple sets to failure on skulls before hand, next week we will do this first and go heavy. Hopefully I can crank out reps with 150, Craig wants reps with 170...
**Stepped on the scales a couple of days ago at 121, which was surprisingly light. Feeling strong at the moment so expected to be closer to 125. Must be getting leaner... LOL.
Chest with Craig & Brown G - Eastside Barbell 5:00pm
Dips 3xBWx10 2x20x10
Incline db press 30x10 40x10 2x50x8 PB 40x12,15
Flat bench press 60x10 2x100x8 120x5 100x8
Flat db fly 20x10 30x8 2x25x8 20x10
Incline chest press 4 sets
**Still feeling a tad flat with this flu thing.
**First time doing dips in over 18 months - expected to get mothered but they weren't too bad. Might chuck another 20kg plate on next week, 160kg+ dips wouldn't be too bad I don't think. Flat bench felt slightly niggly on my left delt but not all that bad, 120x5 was average expect to get 120x8+ next week and then in 2-3 weeks put it as second exercise.
Wednesday - 16/09
Back with Brown G & Andy - Eastside Barbell 9:30am
WG Pulldowns front (palms in) 140x10 2x200x10 240x8 280x8 PB 260x8
Seated cable row 78x10 96x10 105x10 PB 115x10 PB 125x10 PB
Barbell rows 100x10 120x10 130x8 140x8 PB 120x8
Hammer strength chest supported 40x10 80x10 120x10 160x5 120x10
Btn pulldowns 150x10 2x180x10 200x8 PB
**Had to train in morning again as have a test tonight. Same as back last week, PBs everywhere. Cable rows felt very strong, will have to put more weight on these next week. Only thing was 160 was too heavy on chest supported rows and form was a bit off so not going to count that one.
**I was looking through my journal last night from around the time I deadlifted 280x3 raw. My back, quads, hamstrings, glutes are all way stronger now. 330kg raw is going to fall this year.
Thursday - 17/09
Hamstrings/Lower back with Craig & Brown G - Eastside Barbell 6:00pm
SSB 15" Box Squats 2x65x8 2x105x8 145x6 185x4(belt) 165x6(belt)
Chain Suspended Good mornings 60x8 2x100x6 2x100x8 PB
Stiff leg deadlifts 60x10 100x8 140x6 180x7 PB
Lying leg curl 10x10 20x10 30x10 PB 35x8 PB + 20x8
Standing abs 48x10 4x54x10
**Just cruised on the box squats this week, same weight as last week but easier. Good mornings were too easy as well, will go 120 next week. Big PB on stiff legs 180x7 esp seen as it was my third exercise.
Friday - 11/09
Shoulders with Craig - Eastside Barbell 6:00pm
Seated barbell press 2x20x12 2x40x10 2x60x8 80x6 90x6 70x10 60x16
Seated lateral raises 2x15x10 2x20x8 2x25x6 PB 2x20x8 2x15x15
Front raise 15x8 17.5x8 20x8 17.5x12
supersetted with...
Cable upright rows 4x10
Rear delt flies 2x12.5x15 3x15x12
Seated barbell press (long pauses) 60x10,10,7
**Barbell press getting a bit stale after 7 weeks, we will go back to BTN presses on the smith machine next week and smash up some PBs - shoulders have gotten a lot stronger over the past 2 months. This exercise has made my front delts blow up, BTN presses made my side and rear delts progress in leaps and bounds last time we threw them in, will be good to see that again.
Saturday - 19/09
Arms with Craig - Eastside Barbell 9:00am
Skullcrushers 2x20x10 2x30x10 40x8 50x6 2x60x6 50x10 40x13 30x21
Close grip bench press 60x10 100x6 120x4 2x100x8
Tricep pressdowns V-bar 70x12 110x12 140x12 160x12 180x10
Rope extensions (high cable) 4 sets
Alt. dumbbell curls 15x10 20x8 25x8 PB 20x10 17.5x10
EZ bar curls 30x10 40x10 50x10 60x4
Seated hammer curls 15x8 20x8 PB 22.5x8 PB, 6 17.5x10
High cable curls 18x12 24x12 32x12+12x15
**Feeling good today. CG bench press was in groove despite the multiple sets to failure on skulls before hand, next week we will do this first and go heavy. Hopefully I can crank out reps with 150, Craig wants reps with 170...
**Stepped on the scales a couple of days ago at 121, which was surprisingly light. Feeling strong at the moment so expected to be closer to 125. Must be getting leaner... LOL.
Monday, September 7, 2009
Week #50 - 07/09
Monday - 07/09
Quads with Craig - CSPC 5:30pm
Squats (high bar) 2x60x10 2x100x8 2x140x6 180x5 160x10 PB
Leg press 5ppsx15 8ppsx15 6x10ppsx15
Front squats 60x15 70x11 80x9 90x7
Leg extensions 3x20
**Decided to deload a bit on back squats today, 160x10 was easy, think I could do 180x10 on high bars. Front squats were hard, each set was to failure so will try and beat those numbers next week and throw in a set of 100 afterwards. I'm enjoying front squats, as Craig said we think we will be able to get them up to our high bar back squat numbers as they are pretty similar movements. Just a matter of getting used to them and then doing them fresh.
Tuesday - 08/09
Chest with Craig & Brown G - CSPC 7:00am
Decline bench press 2x60x10 2x100x8 120x6 140x4 120x8
Incline db press 35x12 40x12 50x6 PB 2x40x12
Flat db fly 22.5x13 25x10 27.5x7 25x8 22.5x9
Flat bench press 60x10 80x10 100x5 2x80x10
Incline chest press 4x80x12
**Zero energy today, I guess because we trained in the morning so I had limited food and this was only 12 hours after a hard leg workout. Declines were crap, elbows and shoulders were grumpy about having to get up so early and were telling me all about it... Was warm from after that onwards though, but ran out of energy after flies. Crap workout but a PB shone through on the incline DBs (which is where the workout peaked) so I think I'm stronger than last week despite the numbers on everything else. This was just a one off thing, can't train tonight as I have a test. Training in the morning - not a fan!
Wednesday - 09/09
Back with Criag & Tec - CSPC 5:30pm
WG Pulldowns (palms in) 2x200x10 2x240x8 260x6 280x8 PB
Hammer strength chest supported 40x10 80x10 120x10 2x140x8 PB 120x10
Tbar rows 40x10 60x10 80x10 2x100x10
Wide grip seated cable row 54x10 78x10 96x10 PB
Btn pulldowns 120x10 160x10 180x10 PB 200x6 PB
**Best workout in a long time, big PBs everywhere. Feeling f*cking strong at the moment. I'm keen to swap in barbell rows in for tbars, want to get a big PB there too. Tomorrow is getting "babied by SSB" day.
Thursday - 10/09
Hamstrings/Lower back with Craig & Brown G - CSPC 6:00pm
SSB 15" Box Squats 2x65x8 2x105x8 145x6 *belt on* 165x6 PB 185x4 PB
Chain Suspended Good mornings 60x8 4x100x5
Stiff leg deadlifts 2x60x10 2x100x8 140x6 160x6
Lying leg curl 10x12 20x10 25x10 30x8 PB 25x9 20x10
Glute ham raise 3x5
Standing abs 48x10 60x10 PB 54x10 48x10
**SSB was a lot better this week. Was doing the GMs with the short guys so ROM was long, felt awesome for the lower back though.
Friday - 11/09
Shoulders with Craig & Brown G - CSPC 9:00am
Seated barbell press 2x20x12 2x40x10 2x60x8 80x6 90x6 80x8 60x10 (long pauses)
Seated lateral raises 2x12.5x10 2x15x8 20x6 22.5x6 PB 2x17.5x8 2x15x10
Front raise 12.5x8 2x15x8
supersetted with...
Cable upright rows 3x12
Rear delt flies 2x12.5x12 15x12 17.5x12 15x12
**Hit by a bit of sickness, it's not too bad but felt a bit flat. It came on really quick so hopefully it leaves quickly as well. Going up to Mot for the weekend, will be back for quads on monday.
Quads with Craig - CSPC 5:30pm
Squats (high bar) 2x60x10 2x100x8 2x140x6 180x5 160x10 PB
Leg press 5ppsx15 8ppsx15 6x10ppsx15
Front squats 60x15 70x11 80x9 90x7
Leg extensions 3x20
**Decided to deload a bit on back squats today, 160x10 was easy, think I could do 180x10 on high bars. Front squats were hard, each set was to failure so will try and beat those numbers next week and throw in a set of 100 afterwards. I'm enjoying front squats, as Craig said we think we will be able to get them up to our high bar back squat numbers as they are pretty similar movements. Just a matter of getting used to them and then doing them fresh.
Tuesday - 08/09
Chest with Craig & Brown G - CSPC 7:00am
Decline bench press 2x60x10 2x100x8 120x6 140x4 120x8
Incline db press 35x12 40x12 50x6 PB 2x40x12
Flat db fly 22.5x13 25x10 27.5x7 25x8 22.5x9
Flat bench press 60x10 80x10 100x5 2x80x10
Incline chest press 4x80x12
**Zero energy today, I guess because we trained in the morning so I had limited food and this was only 12 hours after a hard leg workout. Declines were crap, elbows and shoulders were grumpy about having to get up so early and were telling me all about it... Was warm from after that onwards though, but ran out of energy after flies. Crap workout but a PB shone through on the incline DBs (which is where the workout peaked) so I think I'm stronger than last week despite the numbers on everything else. This was just a one off thing, can't train tonight as I have a test. Training in the morning - not a fan!
Wednesday - 09/09
Back with Criag & Tec - CSPC 5:30pm
WG Pulldowns (palms in) 2x200x10 2x240x8 260x6 280x8 PB
Hammer strength chest supported 40x10 80x10 120x10 2x140x8 PB 120x10
Tbar rows 40x10 60x10 80x10 2x100x10
Wide grip seated cable row 54x10 78x10 96x10 PB
Btn pulldowns 120x10 160x10 180x10 PB 200x6 PB
**Best workout in a long time, big PBs everywhere. Feeling f*cking strong at the moment. I'm keen to swap in barbell rows in for tbars, want to get a big PB there too. Tomorrow is getting "babied by SSB" day.
Thursday - 10/09
Hamstrings/Lower back with Craig & Brown G - CSPC 6:00pm
SSB 15" Box Squats 2x65x8 2x105x8 145x6 *belt on* 165x6 PB 185x4 PB
Chain Suspended Good mornings 60x8 4x100x5
Stiff leg deadlifts 2x60x10 2x100x8 140x6 160x6
Lying leg curl 10x12 20x10 25x10 30x8 PB 25x9 20x10
Glute ham raise 3x5
Standing abs 48x10 60x10 PB 54x10 48x10
**SSB was a lot better this week. Was doing the GMs with the short guys so ROM was long, felt awesome for the lower back though.
Friday - 11/09
Shoulders with Craig & Brown G - CSPC 9:00am
Seated barbell press 2x20x12 2x40x10 2x60x8 80x6 90x6 80x8 60x10 (long pauses)
Seated lateral raises 2x12.5x10 2x15x8 20x6 22.5x6 PB 2x17.5x8 2x15x10
Front raise 12.5x8 2x15x8
supersetted with...
Cable upright rows 3x12
Rear delt flies 2x12.5x12 15x12 17.5x12 15x12
**Hit by a bit of sickness, it's not too bad but felt a bit flat. It came on really quick so hopefully it leaves quickly as well. Going up to Mot for the weekend, will be back for quads on monday.
Monday, August 31, 2009
Week #49 - 31/08
Monday - 31/08
Quads with Craig & Tec - CSPC 5:30pm
Squats (high bar) 2x60x10 100x8 140x6 180x6 200x5 PB 160x8
Leg press 5ppsx15 8ppsx15 5x10ppsx15
Front squats 2x60x10 80x8 100x6
Leg extensions 6 sets
Tuesday - 01/09
Chest with Craig & Brown G - CSPC 5:30pm
Decline bench press 2x60x10 2x100x8 120x6 2x140x4 120x8
Incline db press 30x12 35x12 40x12 45x8,6
Flat db fly 20x15 22.5x12 25x9 22.5x10 20x12
Flat bench press 2x60x10 2x80x10 100x8,7
Incline chest press 80x15 2x100x10 80x15
**Switched things up a bit. The 140 on decline was just a matter of getting used to heavy weight again. Will do more next week. Quite happy with this because in the past there has been minimal difference between my decline and flat bench. Speaking of which has been introduced again. Will progress the weight in flat bench as we do it earlier in the workout. Would be nice to rep 150 in a couple of months :).
Wednesday - 02/09
Back with Andy & Brown G - CSPC 5:30pm
WG Pulldowns front 4x220x10 3x200x10 180x10
supersetted with...
CG seated cable row 3x96x10 5x84x10
Hammer strength chest supported 80x10 100x10 2x120x8 100x10
Btn pulldowns 150x10 160x10 2x170x8
Thursday - 03/09
Hamstrings/Lower back with Craig - CSPC 5:30pm
SSB 15" Box Squats 2x65x8 2x105x6 145x4 2x125x6
Good mornings SSB 4x65x8
Stiff leg deadlifts 2x60x10 2x100x8 140x6 160x8 PB
Lying leg curl 15x10 2x20x10 2x15x10
Standing abs 5x48x10
**Big eye-opener these past two weeks with the safety squat bar, very humbling. Those box squats felt average until I took my stance out a bit on the 125 sets and found my groove. Think I'm going to have to dust off the old faded chuck taylor's next week for these.
**Thought I'd write up my diet today if anyone cares. This is an average day for me, except the neighbours invited us over for a pork roast so there's an extra whole meal in there. The basics of my diet is a good amount of protein and carbs every two hours. Carbs taper off in the last two whole meals and trace carbs from veges are added into the equation. Diet is pretty low-fat as after I have a fatty meal I stay full and find it hard to follow up two hours later, although most days my last whole meal is a cheap steak w/ rice and veges.
9:00am: 1 scoop protein powder, 2 scoop oats, 100gm yoghurt, 400ml milk
11:00am: 2/3 chicken breast, 1 cup cooked rice
1:00pm: 2/3 chicken breast, 1 cup cooked rice
3:00pm: 2/3 chicken breast, 2/3 cup cooked rice, 1/3 head brocolli
5:00pm: 1 scoop protein powder, 2 scoop oats, 100gm yoghurt, 400ml milk
7:00pm: 2 scoop protein powder, 1 scoop dextrose
8:00pm: pork roast NOM NOM NOM
10:00pm: 2/3 chicken breast, 1/2 cup cooked rice, 1/3 head brocolli
12:00am: 1 scoop protein powder, 2 scoop oats, 100gm yoghurt, 400ml milk
Pretty boring but I can live with it. I have a cheat meal once a week usually. I don't count calories but I know my portions. I can manipulate carbs just by cooking more or less rice in the morning and dividing it up equally if I want to gain/lose weight, but at the moment I've found a sweet spot for slow quality gains. Also I think it's more important to just eat consistently and clean (not overly clean just little empty calories) than eating a ridiculous amount of food calories-wise to put on weight.
Friday - 04/09
Shoulders with Craig - CSPC 10:00am
Seated barbell press 2x20x12 2x40x10 2x60x8 80x6 100x3 PB 90x6 80x8 2x60x15
Front raise 2x15x6 17x6 20x6
supersetted with...
Cable upright rows 4x10
Seated lateral raises 2x12.5x10 2x15x8 17.5x8 PB 20x8 PB 2x17.5x8 2x15x10
Rear delt flies 2x12.5x15 2x15x15
**Barbell press was ok just felt heavy. Go for 6 reps next week with 2 plates. Seated laterals felt strong today, good PB there. Will have to crank the heavier DB's soon.
Saturday - 29/08
Arms flying solo - CSPC 9:30am
Skullcrushers 2x20x10 2x30x10 40x8 50x6 60x6 70x3 60x7 PB 50x10 PB 40x14 30x20
Tricep pressdowns V-bar 100x15 130x15 160x12 180x12 160x12
Overhead rope extensions (low cable) 50x15 100x12 120x9 130x8 100x10 70x13
Alt. dumbbell curls 15x10 20x8 27.5x6 PB 20x8 15x10
Close grip preachers 4x30x10
supersetted with...
EZ bar curls 4x30x10
High cable curls 12x15 18x15 24x10 18x12 12x20
**Craig trained with Lisa last night because I was going to train with Thomas (aka 2guns). But then he realised what he was in for and came to his senses :P. So I went it alone. I usually lack focus when I train solo but today wasn't too bad, got through 37 sets in about 75 minutes.
**Good training week, but next week will be even better.
Quads with Craig & Tec - CSPC 5:30pm
Squats (high bar) 2x60x10 100x8 140x6 180x6 200x5 PB 160x8
Leg press 5ppsx15 8ppsx15 5x10ppsx15
Front squats 2x60x10 80x8 100x6
Leg extensions 6 sets
Tuesday - 01/09
Chest with Craig & Brown G - CSPC 5:30pm
Decline bench press 2x60x10 2x100x8 120x6 2x140x4 120x8
Incline db press 30x12 35x12 40x12 45x8,6
Flat db fly 20x15 22.5x12 25x9 22.5x10 20x12
Flat bench press 2x60x10 2x80x10 100x8,7
Incline chest press 80x15 2x100x10 80x15
**Switched things up a bit. The 140 on decline was just a matter of getting used to heavy weight again. Will do more next week. Quite happy with this because in the past there has been minimal difference between my decline and flat bench. Speaking of which has been introduced again. Will progress the weight in flat bench as we do it earlier in the workout. Would be nice to rep 150 in a couple of months :).
Wednesday - 02/09
Back with Andy & Brown G - CSPC 5:30pm
WG Pulldowns front 4x220x10 3x200x10 180x10
supersetted with...
CG seated cable row 3x96x10 5x84x10
Hammer strength chest supported 80x10 100x10 2x120x8 100x10
Btn pulldowns 150x10 160x10 2x170x8
Thursday - 03/09
Hamstrings/Lower back with Craig - CSPC 5:30pm
SSB 15" Box Squats 2x65x8 2x105x6 145x4 2x125x6
Good mornings SSB 4x65x8
Stiff leg deadlifts 2x60x10 2x100x8 140x6 160x8 PB
Lying leg curl 15x10 2x20x10 2x15x10
Standing abs 5x48x10
**Big eye-opener these past two weeks with the safety squat bar, very humbling. Those box squats felt average until I took my stance out a bit on the 125 sets and found my groove. Think I'm going to have to dust off the old faded chuck taylor's next week for these.
**Thought I'd write up my diet today if anyone cares. This is an average day for me, except the neighbours invited us over for a pork roast so there's an extra whole meal in there. The basics of my diet is a good amount of protein and carbs every two hours. Carbs taper off in the last two whole meals and trace carbs from veges are added into the equation. Diet is pretty low-fat as after I have a fatty meal I stay full and find it hard to follow up two hours later, although most days my last whole meal is a cheap steak w/ rice and veges.
9:00am: 1 scoop protein powder, 2 scoop oats, 100gm yoghurt, 400ml milk
11:00am: 2/3 chicken breast, 1 cup cooked rice
1:00pm: 2/3 chicken breast, 1 cup cooked rice
3:00pm: 2/3 chicken breast, 2/3 cup cooked rice, 1/3 head brocolli
5:00pm: 1 scoop protein powder, 2 scoop oats, 100gm yoghurt, 400ml milk
7:00pm: 2 scoop protein powder, 1 scoop dextrose
8:00pm: pork roast NOM NOM NOM
10:00pm: 2/3 chicken breast, 1/2 cup cooked rice, 1/3 head brocolli
12:00am: 1 scoop protein powder, 2 scoop oats, 100gm yoghurt, 400ml milk
Pretty boring but I can live with it. I have a cheat meal once a week usually. I don't count calories but I know my portions. I can manipulate carbs just by cooking more or less rice in the morning and dividing it up equally if I want to gain/lose weight, but at the moment I've found a sweet spot for slow quality gains. Also I think it's more important to just eat consistently and clean (not overly clean just little empty calories) than eating a ridiculous amount of food calories-wise to put on weight.
Friday - 04/09
Shoulders with Craig - CSPC 10:00am
Seated barbell press 2x20x12 2x40x10 2x60x8 80x6 100x3 PB 90x6 80x8 2x60x15
Front raise 2x15x6 17x6 20x6
supersetted with...
Cable upright rows 4x10
Seated lateral raises 2x12.5x10 2x15x8 17.5x8 PB 20x8 PB 2x17.5x8 2x15x10
Rear delt flies 2x12.5x15 2x15x15
**Barbell press was ok just felt heavy. Go for 6 reps next week with 2 plates. Seated laterals felt strong today, good PB there. Will have to crank the heavier DB's soon.
Saturday - 29/08
Arms flying solo - CSPC 9:30am
Skullcrushers 2x20x10 2x30x10 40x8 50x6 60x6 70x3 60x7 PB 50x10 PB 40x14 30x20
Tricep pressdowns V-bar 100x15 130x15 160x12 180x12 160x12
Overhead rope extensions (low cable) 50x15 100x12 120x9 130x8 100x10 70x13
Alt. dumbbell curls 15x10 20x8 27.5x6 PB 20x8 15x10
Close grip preachers 4x30x10
supersetted with...
EZ bar curls 4x30x10
High cable curls 12x15 18x15 24x10 18x12 12x20
**Craig trained with Lisa last night because I was going to train with Thomas (aka 2guns). But then he realised what he was in for and came to his senses :P. So I went it alone. I usually lack focus when I train solo but today wasn't too bad, got through 37 sets in about 75 minutes.
**Good training week, but next week will be even better.
Monday, August 24, 2009
Week #48 - 24/08
Monday - 24/08
Quads with Craig - CSPC 5:00pm
Squats (high bar) 2x60x10 2x100x8 140x6 180x6 200x4 PB
Leg press 5ppsx15 8ppsx15 10x11ppsx10
Front squats 60x8 80x8 100x6
Leg extensions 15x20 20x20 25x20 40x15+30x10+20x1
Tuesday - 25/08
Chest with Brown G - CSPC 5:00pm
Incline bench press 2x60x10 2x80x8 100x6 120x3
Decline bench press 2x80x10 2x100x10 2x120x8 2x110x10 2x100x10
Flat db press 35x12 40x12 2x45x8 35x12
Flat db flies 5x20x10-12
Incline chest press 2x80x12 2x110x12 80x15+40x20
**Been watching Arnie and changed DB fly form today, decided not to bring DBs together at the top. Seemed a lot harder and a lot better for the chest. Incline getting a bit stale will switch it up next week, maybe chuck flat bench in there but got a week to think about it.
Wednesday - 26/08
Back with Brown G & Craig - CSPC 6pm
WG Pulldowns front 2x240x10 3x210x10 3x170x10
supersetted with...
CG seated cable row 2x96x10 90x10 84x10 78x10 3x72x10
Hammer strength chest supported 40x10 60x10 80x10 100x10 120x10 100x12
Btn pulldowns 110x10 130x10 150x10 170x10 PB
**Wish I was bald like all the other guys in the gym so I didn't have to put so much effort into shaving my head.
Thursday - 27/08
Hamstrings/Lower back with Craig - CSPC 6pm
Good mornings SSB 2x65x8 2x85x6 3x65x8
Stiff leg deadlifts 2x60x10 2x100x8 2x140x8 2x160x6 PB
Lying leg curl 2x15x10 2x20x10 2x15x10
Standing leg curl 3x70x12
Standing abs 48x10 54x10 60x8 PB 54x10 48x10
**Lats are taking too much of a hiding at the moment to deadlift with that superset the day before, so we added the Safety Squat Bar GMs today. Weights are almost embarrassing light and I don't like this exercise. Just have to stick with it and remind myself I could probably deadlift 310kg raw at the moment even with this glaring weakness, so getting this exercise to a respectable level should give my deadlift an extra boost.
**Snuck in a cheeky PB on stiff legs, will go 180 next week & generally heavier on everything else.
Friday - 28/08
Shoulders with Craig - CSPC 4:30pm
Seated barbell press 2x20x12 2x40x10 2x60x8 80x6 90x6 PB 2x80x8 70x10,8
Front raise 2x12.5x8 2x15x8 2x17.5x8 2x15x8 2x12.5x10
Seated lateral raises 6x12.5x16
Cable lateral raises 3x30x12
Rear delt flies 3x12.5x15
**Barbell press continuing to make huge jumps, 100 next week or week after. Could maybe even ride this to 110 in the next few weeks. Repping 140 on these would be a great place to be (not in the short-term though, obviously!).
Saturday - 29/08
Arms with Craig - CSPC 9:30am
Skullcrushers 2x20x10 2x30x10 2x40x10 2x50x6 60x6 70x3 PB
Close grip bench press 60x10 80x10 100x6 2x120x6 100x8
Tricep pressdowns V-bar 4x100x10
supersetted with...
Rope extensions (high cable) 4x10
Close grip preachers 4x30x10
supersetted with...
EZ bar curls 4x30x10
DB curls 12.5x10 15x8 17.5x8 20x8
Cable curls 3x20
Quads with Craig - CSPC 5:00pm
Squats (high bar) 2x60x10 2x100x8 140x6 180x6 200x4 PB
Leg press 5ppsx15 8ppsx15 10x11ppsx10
Front squats 60x8 80x8 100x6
Leg extensions 15x20 20x20 25x20 40x15+30x10+20x1
Tuesday - 25/08
Chest with Brown G - CSPC 5:00pm
Incline bench press 2x60x10 2x80x8 100x6 120x3
Decline bench press 2x80x10 2x100x10 2x120x8 2x110x10 2x100x10
Flat db press 35x12 40x12 2x45x8 35x12
Flat db flies 5x20x10-12
Incline chest press 2x80x12 2x110x12 80x15+40x20
**Been watching Arnie and changed DB fly form today, decided not to bring DBs together at the top. Seemed a lot harder and a lot better for the chest. Incline getting a bit stale will switch it up next week, maybe chuck flat bench in there but got a week to think about it.
Wednesday - 26/08
Back with Brown G & Craig - CSPC 6pm
WG Pulldowns front 2x240x10 3x210x10 3x170x10
supersetted with...
CG seated cable row 2x96x10 90x10 84x10 78x10 3x72x10
Hammer strength chest supported 40x10 60x10 80x10 100x10 120x10 100x12
Btn pulldowns 110x10 130x10 150x10 170x10 PB
**Wish I was bald like all the other guys in the gym so I didn't have to put so much effort into shaving my head.
Thursday - 27/08
Hamstrings/Lower back with Craig - CSPC 6pm
Good mornings SSB 2x65x8 2x85x6 3x65x8
Stiff leg deadlifts 2x60x10 2x100x8 2x140x8 2x160x6 PB
Lying leg curl 2x15x10 2x20x10 2x15x10
Standing leg curl 3x70x12
Standing abs 48x10 54x10 60x8 PB 54x10 48x10
**Lats are taking too much of a hiding at the moment to deadlift with that superset the day before, so we added the Safety Squat Bar GMs today. Weights are almost embarrassing light and I don't like this exercise. Just have to stick with it and remind myself I could probably deadlift 310kg raw at the moment even with this glaring weakness, so getting this exercise to a respectable level should give my deadlift an extra boost.
**Snuck in a cheeky PB on stiff legs, will go 180 next week & generally heavier on everything else.
Friday - 28/08
Shoulders with Craig - CSPC 4:30pm
Seated barbell press 2x20x12 2x40x10 2x60x8 80x6 90x6 PB 2x80x8 70x10,8
Front raise 2x12.5x8 2x15x8 2x17.5x8 2x15x8 2x12.5x10
Seated lateral raises 6x12.5x16
Cable lateral raises 3x30x12
Rear delt flies 3x12.5x15
**Barbell press continuing to make huge jumps, 100 next week or week after. Could maybe even ride this to 110 in the next few weeks. Repping 140 on these would be a great place to be (not in the short-term though, obviously!).
Saturday - 29/08
Arms with Craig - CSPC 9:30am
Skullcrushers 2x20x10 2x30x10 2x40x10 2x50x6 60x6 70x3 PB
Close grip bench press 60x10 80x10 100x6 2x120x6 100x8
Tricep pressdowns V-bar 4x100x10
supersetted with...
Rope extensions (high cable) 4x10
Close grip preachers 4x30x10
supersetted with...
EZ bar curls 4x30x10
DB curls 12.5x10 15x8 17.5x8 20x8
Cable curls 3x20
Monday, August 17, 2009
Week #47 - 17/08
Monday - 17/08
Quads with Craig - CSPC 6:00pm
Squats (high bar) 2x60x10 2x100x8 140x6 2x180x6 PB
Leg press 5x10ppsx15
Leg extensions 5x15
**PB for high bars. 180 today felt the same as 160 last week. Will go 200 next week. Would be ideal if I could work up to 220x6 raw high bar within the next couple of weeks.
**Alf was working in his newish shirt tonight, looking damn solid. I'm betting on a huge bench at bench nationals from him.
Tuesday - 18/08
Chest with Craig & Brown G - CSPC 5:30pm
Incline bench press 2x60x10 2x90x8 100x6 120x4 PB 110x6
Decline bench press 2x80x10 2x100x10 120x8,9 PB 100x15,13 2x80x15
Flat db press 35x12 40x12 45x12 50x8 40x14
Incline chest press (palms in) 7x10-12
supersetted with...
Cable crossovers 7x10-12
Wednesday - 19/08
Back with Brown G & Craig - CSPC 5pm
WG Pulldowns front 3x230x10 2x210x10 3x190x10
supersetted with...
CG seated cable row 2x96x10 96x8 2x84x10 2x72x10
Hammer strength chest supported 40x10 70x10 4x100x10
Btn pulldowns 100x8 120x8 130x10 140x10 150x10 160x10
**Great workout today, the chest supported row was a great addition. It's been sitting at the end of the gym gathering dust, didn't realise how good it was as a machine. It had a good feel and you can really crank the weights, will go a fair bit heavier next week I think. BTN pulldowns was easy and equal PB and as last exercise (PB set as second exercise and no intense superset before hand!). Huge PB coming on that next week, feeling very strong at the mo.
Friday - 21/08
Shoulders with Craig - CSPC 4:30pm
Seated barbell press 2x20x12 2x40x10 2x60x8 80x6 PB 80x8 PB 80x6 4x60x10
Arnold press 2x25x10 3x20x10
Seated lateral raises 2x12.5x10 2x17.5x8 2x20x6 2x17.5x8 2x12.5x10
Rear delt flies 5x10
**Arnolds felt weak today, don't know why. The BB press felt very strong though. The first set of 80 was a breeze, much easier than 70 last week. We'll go 90 next week and 100 the week after, pretty confident on that.
**Last night was a bit of a write off, felt a bit sick - too much lactose I think. Just worked up to 220x6 on deadlift and did some stiff legs. We'll do Good Mornings first next week because upper back is so fried after these intense back workouts at the mo.
Saturday - 22/08
Arms with Craig - CSPC 4:30pm
EZ bar curls 4x30x10 2x40x8 2x50x6 2x40x8 4x30x10
Alt. dumbbell curls seated 2x15x8 3x20x6
One arm cable preachers 5x10-12
Skullcrushers 2x30x10 2x40x10 2x50x8 60x6,5
Close grip bench press 60x10 80x8 100x6 120x4 (dead..)
Tricep pressdowns V-bar 100x15 130x12 160x12 2x180x12 150x15
**Tough week, gunna thrive on that rest day tomorrow.
Quads with Craig - CSPC 6:00pm
Squats (high bar) 2x60x10 2x100x8 140x6 2x180x6 PB
Leg press 5x10ppsx15
Leg extensions 5x15
**PB for high bars. 180 today felt the same as 160 last week. Will go 200 next week. Would be ideal if I could work up to 220x6 raw high bar within the next couple of weeks.
**Alf was working in his newish shirt tonight, looking damn solid. I'm betting on a huge bench at bench nationals from him.
Tuesday - 18/08
Chest with Craig & Brown G - CSPC 5:30pm
Incline bench press 2x60x10 2x90x8 100x6 120x4 PB 110x6
Decline bench press 2x80x10 2x100x10 120x8,9 PB 100x15,13 2x80x15
Flat db press 35x12 40x12 45x12 50x8 40x14
Incline chest press (palms in) 7x10-12
supersetted with...
Cable crossovers 7x10-12
Wednesday - 19/08
Back with Brown G & Craig - CSPC 5pm
WG Pulldowns front 3x230x10 2x210x10 3x190x10
supersetted with...
CG seated cable row 2x96x10 96x8 2x84x10 2x72x10
Hammer strength chest supported 40x10 70x10 4x100x10
Btn pulldowns 100x8 120x8 130x10 140x10 150x10 160x10
**Great workout today, the chest supported row was a great addition. It's been sitting at the end of the gym gathering dust, didn't realise how good it was as a machine. It had a good feel and you can really crank the weights, will go a fair bit heavier next week I think. BTN pulldowns was easy and equal PB and as last exercise (PB set as second exercise and no intense superset before hand!). Huge PB coming on that next week, feeling very strong at the mo.
Friday - 21/08
Shoulders with Craig - CSPC 4:30pm
Seated barbell press 2x20x12 2x40x10 2x60x8 80x6 PB 80x8 PB 80x6 4x60x10
Arnold press 2x25x10 3x20x10
Seated lateral raises 2x12.5x10 2x17.5x8 2x20x6 2x17.5x8 2x12.5x10
Rear delt flies 5x10
**Arnolds felt weak today, don't know why. The BB press felt very strong though. The first set of 80 was a breeze, much easier than 70 last week. We'll go 90 next week and 100 the week after, pretty confident on that.
**Last night was a bit of a write off, felt a bit sick - too much lactose I think. Just worked up to 220x6 on deadlift and did some stiff legs. We'll do Good Mornings first next week because upper back is so fried after these intense back workouts at the mo.
Saturday - 22/08
Arms with Craig - CSPC 4:30pm
EZ bar curls 4x30x10 2x40x8 2x50x6 2x40x8 4x30x10
Alt. dumbbell curls seated 2x15x8 3x20x6
One arm cable preachers 5x10-12
Skullcrushers 2x30x10 2x40x10 2x50x8 60x6,5
Close grip bench press 60x10 80x8 100x6 120x4 (dead..)
Tricep pressdowns V-bar 100x15 130x12 160x12 2x180x12 150x15
**Tough week, gunna thrive on that rest day tomorrow.
Monday, August 10, 2009
Week #46 - 10/08
Monday - 10/08
Quads with Craig - CSPC 6:00pm
Squats (high bar) 2x60x10 2x100x8 2x140x6 2x160x6
Leg press 10x10ppsx10
Leg extensions 5x15
**180kg next week on the squats. I have a lot less power on high bars, just makes me want to buckle. But it's a weak point to work on.
Tuesday - 11/08
Chest with Brown G - CSPC 5pm
Incline bench press 2x60x10 2x90x8 2x110x5
Decline bench press 2x70x10 2x90x10 110x10,10,8 2x90x12 70x15
Flat db press 30x12 40x12 50x8 PB 40x10 35x12
Incline chest press (palms in) 80x12 3x120x12
supersetted with...
Cable crossovers 18x10 24x10 2x30x10
Wednesday - 12/08
Back with Craig & Brown G - CSPC 5pm
WG Pulldowns front 2x220x10 2x200x10 4x180x10
supersetted with...
CG seated cable 2x96x10 2x84x10 4x72x10
BB rows 8x100x10
Btn pulldowns 100x15 120x15 2x130x15
**superset was intense azzz. Good workout, feeling strong at the mo, time to set some new PBs over the coming weeks.
**also you should check out Brown G's new training log, don't know why it's called raro training as I'm pretty sure he's a maori, he must just like that powdered juice: http://www.rarotraininglog.blogspot.com
Thursday - 13/08
Hamstrings/Lower back - CSPC 5pm
Rack pulls mid-shin (pin 3) 2x60x10 100x8 140x8 180x6 220x6(b)
Conventional deadlifts 60x8 100x8 140x8 180x8 220x5
Lying hamstring curl 10x10 20x10 25x10 20x10 15x12
Stiff leg deadlift 60x15 4x100x15
**trained alone today so workout was a bit tedious. Will quit the rack pulls next week and do those high rep deadlifts first up. I'll go 220x8 and then rep out 260. Goal will be 260x8 over the coming weeks. The high reps are killer.
Friday - 14/08
Shoulders with Craig - Uni Rec Centre 8:30am
Seated barbell press 2x20x12 2x40x10 2x60x8 2x70x6 PB 2x60x10
Arnold press 20x10 25x10 2x30x8 PB
Machine shoulder press (pin #) 2x9x15
Seated lateral raises 2x11x10 2x16x8 2x21x6 2x16x8 2x11x10
**painful pump today, great workout. Going to continue to increase seated barbell press by 10kgs/week. Hopefully we can ride it to 100kgs, that would be a good milestone.
Saturday - 15/08
Arms with Craig - CSPC 10:00am
EZ bar curls 2x20x10 2x30x10 2x40x8 60x4 PB 50x6
Alt. dumbbell curls 15x8 17.5x8 20x6 22.5x6 PB 15x10
DB preacher curls 3x12.5x12
Close grip EZ bar curls 30x15,12,11,11
Skullcrushers 2x30x10 2x40x10 2x50x8 60x5 50x8
Close grip bench press 2x60x10 80x10 100x8 120x6 100x10
Tricep rope pressdowns 4x10-12
One arm pressdowns 2 sets
Quads with Craig - CSPC 6:00pm
Squats (high bar) 2x60x10 2x100x8 2x140x6 2x160x6
Leg press 10x10ppsx10
Leg extensions 5x15
**180kg next week on the squats. I have a lot less power on high bars, just makes me want to buckle. But it's a weak point to work on.
Tuesday - 11/08
Chest with Brown G - CSPC 5pm
Incline bench press 2x60x10 2x90x8 2x110x5
Decline bench press 2x70x10 2x90x10 110x10,10,8 2x90x12 70x15
Flat db press 30x12 40x12 50x8 PB 40x10 35x12
Incline chest press (palms in) 80x12 3x120x12
supersetted with...
Cable crossovers 18x10 24x10 2x30x10
Wednesday - 12/08
Back with Craig & Brown G - CSPC 5pm
WG Pulldowns front 2x220x10 2x200x10 4x180x10
supersetted with...
CG seated cable 2x96x10 2x84x10 4x72x10
BB rows 8x100x10
Btn pulldowns 100x15 120x15 2x130x15
**superset was intense azzz. Good workout, feeling strong at the mo, time to set some new PBs over the coming weeks.
**also you should check out Brown G's new training log, don't know why it's called raro training as I'm pretty sure he's a maori, he must just like that powdered juice: http://www.rarotraininglog.blogspot.com
Thursday - 13/08
Hamstrings/Lower back - CSPC 5pm
Rack pulls mid-shin (pin 3) 2x60x10 100x8 140x8 180x6 220x6(b)
Conventional deadlifts 60x8 100x8 140x8 180x8 220x5
Lying hamstring curl 10x10 20x10 25x10 20x10 15x12
Stiff leg deadlift 60x15 4x100x15
**trained alone today so workout was a bit tedious. Will quit the rack pulls next week and do those high rep deadlifts first up. I'll go 220x8 and then rep out 260. Goal will be 260x8 over the coming weeks. The high reps are killer.
Friday - 14/08
Shoulders with Craig - Uni Rec Centre 8:30am
Seated barbell press 2x20x12 2x40x10 2x60x8 2x70x6 PB 2x60x10
Arnold press 20x10 25x10 2x30x8 PB
Machine shoulder press (pin #) 2x9x15
Seated lateral raises 2x11x10 2x16x8 2x21x6 2x16x8 2x11x10
**painful pump today, great workout. Going to continue to increase seated barbell press by 10kgs/week. Hopefully we can ride it to 100kgs, that would be a good milestone.
Saturday - 15/08
Arms with Craig - CSPC 10:00am
EZ bar curls 2x20x10 2x30x10 2x40x8 60x4 PB 50x6
Alt. dumbbell curls 15x8 17.5x8 20x6 22.5x6 PB 15x10
DB preacher curls 3x12.5x12
Close grip EZ bar curls 30x15,12,11,11
Skullcrushers 2x30x10 2x40x10 2x50x8 60x5 50x8
Close grip bench press 2x60x10 80x10 100x8 120x6 100x10
Tricep rope pressdowns 4x10-12
One arm pressdowns 2 sets
Monday, August 3, 2009
Week #45 - 03/08
**Tried to train quads last night, but this flu seems to be quite stubborn - I felt as weak as anything and after squats I was hit by fever & headache. So it didn't go too well. Trained chest tonight,
Tuesday - 04/08
Chest with Brown G - CSPC 5pm
Incline bench press (paused) 2x60x10 2x85x8 2x100x6
Decline bench press 2x70x10 2x90x10 110x10,8 2x90x10 2x70x15
Flat db press 2x30x15 35x15,14,12
Incline chest press (palms in) 40x12 80x12 [100x12,12,10 80x15]
supersetted with...
Cable crossovers [3x18x10 24x10]
**2nd set of 100x6 on inclines were done touch and go, felt strong. Will drop the pauses completely next week and go heavier.
**[] denotes which sets are supersetted from now on in this log.
Wednesday - 05/08
Back - CSPC 5pm
WG Pulldowns front 30x15 60x10 [90x10,8 74x10,8 4x54x10]
supersetted with...
CG seated cable row 30x15 60x10 [2x90x10 2x74x10 4x54x10]
Corner rows 2x60x10 4x80x10
Underhand BB rows (paused) 60x10 3x80x10
Thursday - 06/08
Hamstrings/Lower back with Tec - CSPC 5:30pm
Rack pulls mid-shin (pin 3) 2x60x10 100x8 140x6 180x6 220x4(b)
Stiff leg deadlift 60x10 100x10 3x140x8 140x13
Lying hamstring curl 2x10x10 2x15x10 20x10,6 2x15x10 10x15,12
Standing abs 48x10 54x10 60x6 54x8 48x10
**Just light on rack pulls tonight, been a few weeks since doing them due to various issues. I think the flu is behind me now so training should start to get back on track.
Friday - 07/08
Shoulders with Craig - Uni Rec Centre 7:30am
Seated barbell press 2x20x12 2x40x10 2x50x8 2x60x6 2x60x8 2x50x10
Arnold press 15x12 17.5x12 20x12 22.5x12
Seated lateral raises 2x10x10 2x15x8 2x20x6 2x15x8 2x10x10
Cable lateral raises 3x10
**The barbell press is a new exercise, fairly light, will work heavier over the coming weeks.
Sunday - 08/08
Arms with Craig - CSPC 10:00am
EZ bar curls 2x20x10 2x30x10 2x40x10 50x6,8 PB 2x40x8 2x30x10
Alt. dumbbell curls 2x15x8 2x17.5x8 2x20x6
Cable preacher curls 5x8-12
Skullcrushers 2x30x10 2x40x10 50x6 55x8
Close grip bench press 2x60x10 2x80x10 2x100x8
Skullcrushers 4 sets @ 40 - starting on 10 reps, ending on 6
supersetted with...
Tricep pressdowns 4x100x10
**aside from Monday, was a good training week. Feeling a big one next week, yeah buddy!
Tuesday - 04/08
Chest with Brown G - CSPC 5pm
Incline bench press (paused) 2x60x10 2x85x8 2x100x6
Decline bench press 2x70x10 2x90x10 110x10,8 2x90x10 2x70x15
Flat db press 2x30x15 35x15,14,12
Incline chest press (palms in) 40x12 80x12 [100x12,12,10 80x15]
supersetted with...
Cable crossovers [3x18x10 24x10]
**2nd set of 100x6 on inclines were done touch and go, felt strong. Will drop the pauses completely next week and go heavier.
**[] denotes which sets are supersetted from now on in this log.
Wednesday - 05/08
Back - CSPC 5pm
WG Pulldowns front 30x15 60x10 [90x10,8 74x10,8 4x54x10]
supersetted with...
CG seated cable row 30x15 60x10 [2x90x10 2x74x10 4x54x10]
Corner rows 2x60x10 4x80x10
Underhand BB rows (paused) 60x10 3x80x10
Thursday - 06/08
Hamstrings/Lower back with Tec - CSPC 5:30pm
Rack pulls mid-shin (pin 3) 2x60x10 100x8 140x6 180x6 220x4(b)
Stiff leg deadlift 60x10 100x10 3x140x8 140x13
Lying hamstring curl 2x10x10 2x15x10 20x10,6 2x15x10 10x15,12
Standing abs 48x10 54x10 60x6 54x8 48x10
**Just light on rack pulls tonight, been a few weeks since doing them due to various issues. I think the flu is behind me now so training should start to get back on track.
Friday - 07/08
Shoulders with Craig - Uni Rec Centre 7:30am
Seated barbell press 2x20x12 2x40x10 2x50x8 2x60x6 2x60x8 2x50x10
Arnold press 15x12 17.5x12 20x12 22.5x12
Seated lateral raises 2x10x10 2x15x8 2x20x6 2x15x8 2x10x10
Cable lateral raises 3x10
**The barbell press is a new exercise, fairly light, will work heavier over the coming weeks.
Sunday - 08/08
Arms with Craig - CSPC 10:00am
EZ bar curls 2x20x10 2x30x10 2x40x10 50x6,8 PB 2x40x8 2x30x10
Alt. dumbbell curls 2x15x8 2x17.5x8 2x20x6
Cable preacher curls 5x8-12
Skullcrushers 2x30x10 2x40x10 50x6 55x8
Close grip bench press 2x60x10 2x80x10 2x100x8
Skullcrushers 4 sets @ 40 - starting on 10 reps, ending on 6
supersetted with...
Tricep pressdowns 4x100x10
**aside from Monday, was a good training week. Feeling a big one next week, yeah buddy!
Monday, July 27, 2009
Week #44 - 27/07
Monday - 27/07
Quads with Craig - CSPC 5:30pm
Leg press 2.5ppsx10 5ppsx10 7ppsx15 6x9ppsx15 PB
supersetted with...
Leg extensions 6x1.5px15
Squats (high bar) 2x60x10 2x100x10 2x60x10
**was completely fried again after the 6x15's. We are going to squat first for the next few weeks at least to start to get an idea of where we are at.
Wednesday - 29/07
Chest with Craig - CSPC 5pm
Dumbbell fly 2x15x12 2x20x10 2x25x8 2x30x8
Incline bench press (paused) 2x60x10 2x85x8 2x100x6
Decline bench press 2x60x10 2x100x10 120x5 100x10,10,7 2x80x10
Incline chest press (palms in) 80x12 100x12 3x120x10
**got hit with the flu. Didn't get me too bad though I felt it coming last week so have been dosing up on the vitamins etc. However, missed training yesterday so we've been pushed back a day this week. Hope I'll be good for back tomorrow but left the gym feeling pretty crap. We'll see.
Friday - 31/07
Shoulders with Craig - Uni Rec Centre 3:30pm
Smith machine BTN press 2x40x10 2x60x10 80x6,5 5x60x8 (alt btn/front)
DB shoulder press 5x8-12
Seated lateral raises 5x11x15
**just a quick 30min blast.
Sunday - 01/08
Arms with Craig - CSPC 10:00am
EZ bar curls 2x20x10 2x30x10 2x40x10 2x50x6 2x40x8 2x30x10
Alt. dumbbell curls seated 2x15x8 2x17.5x6
Close grip EZ-bar curls 2x30x12 2x40x8 2x30x15
Skullcrushers 2x30x10 2x40x10 2x50x6 2x40x10 2x30x10
Tricep pressdowns unilat 4x12
**pretty messed up week due to illness, will make up for it next week.
Quads with Craig - CSPC 5:30pm
Leg press 2.5ppsx10 5ppsx10 7ppsx15 6x9ppsx15 PB
supersetted with...
Leg extensions 6x1.5px15
Squats (high bar) 2x60x10 2x100x10 2x60x10
**was completely fried again after the 6x15's. We are going to squat first for the next few weeks at least to start to get an idea of where we are at.
Wednesday - 29/07
Chest with Craig - CSPC 5pm
Dumbbell fly 2x15x12 2x20x10 2x25x8 2x30x8
Incline bench press (paused) 2x60x10 2x85x8 2x100x6
Decline bench press 2x60x10 2x100x10 120x5 100x10,10,7 2x80x10
Incline chest press (palms in) 80x12 100x12 3x120x10
**got hit with the flu. Didn't get me too bad though I felt it coming last week so have been dosing up on the vitamins etc. However, missed training yesterday so we've been pushed back a day this week. Hope I'll be good for back tomorrow but left the gym feeling pretty crap. We'll see.
Friday - 31/07
Shoulders with Craig - Uni Rec Centre 3:30pm
Smith machine BTN press 2x40x10 2x60x10 80x6,5 5x60x8 (alt btn/front)
DB shoulder press 5x8-12
Seated lateral raises 5x11x15
**just a quick 30min blast.
Sunday - 01/08
Arms with Craig - CSPC 10:00am
EZ bar curls 2x20x10 2x30x10 2x40x10 2x50x6 2x40x8 2x30x10
Alt. dumbbell curls seated 2x15x8 2x17.5x6
Close grip EZ-bar curls 2x30x12 2x40x8 2x30x15
Skullcrushers 2x30x10 2x40x10 2x50x6 2x40x10 2x30x10
Tricep pressdowns unilat 4x12
**pretty messed up week due to illness, will make up for it next week.
Monday, July 20, 2009
Week #43 - 20/07
Monday - 20/07
Chest with Brown G - CSPC 6pm
Dumbbell fly 2x15x12 2x20x10 2x25x8 2x30x8
Incline bench press (paused) 2x60x10 2x80x8 90x6 100x6
Decline bench press 60x12 80x12 2x100x10 2x110x8
Incline chest press (palms in) 80x12 110x12 130x10 2x110x12
Lying cable fly 4x18x12
**good session today with a few new exercises in there. Quads are f*cking sore, biking to uni today was hell. Hoping they're not still that way the time next saturday comes around, but won't be surprised at this rate.
Tuesday - 21/07
Back with Brown G - CSPC 5pm
WG Pulldowns front 100x10 140x10 180x10 220x10 240x10 220x10 200x10
WG Pulldowns btn 140x10 4x160x10
Underhand BB rows 60x10 80x10 4x100x10
Corner rows 60x10 80x10 3x100x8
WG Pulldowns (palms in) 160x15 3x180x15
Wednesday - 22/07
Hamstrings/Lower back - CSPC 5pm
Rack pulls mid-shin (pin 3) 60x10 100x8 140x6 180x6
Lying hamstring curl 2x10x10 2x15x10 2x20x10 2x15x10 2x10x10
Cable hamstring curl 50x15 3x60x15
Reverse Hyper 4x60x10
Standing abs 48x10 3x54x10
**lower back was feeling a little niggly so I cut the rack pulls short.
Thursday - 16/07
Shoulders with Craig - Uni Rec Centre 8:30am
Seated lateral raises 2x8.5x10 2x11x10 2x16x10 21x5 18.5x6 2x13.5x10 2x11x10
Smith machine BTN press 2x40x10 2x60x10 70x10,8
Smith machine front press 5x60x8
Seated lateral raises - round 2 2x8.5x10 2x13.5x10 2x16x10 2x11x15 2x8.5x20
**strong volume today.
Friday - 24/07
Arms with Craig - CSPC 5pm
EZ bar curls 2x20x10 2x30x10 2x40x10 2x50x6 2x40x10 2x30x10
Alt. dumbbell curls seated 12.5x8 17.5x8 2x20x6 15x8
Cable preacher curls 5x10
Tricep pressdowns V-bar 70x12 130x12 170x12 2x200x12
Skullcrushers 2x30x10 2x40x10 2x50x6 2x40x8 2x30x10
OH rope extensions (low cable) 5x10
Tricep pressdowns V-bar 5x80x20
**that's it for this week. Changing split slightly next week going to do quads on monday, then chest tuesday, back weds etc.
Chest with Brown G - CSPC 6pm
Dumbbell fly 2x15x12 2x20x10 2x25x8 2x30x8
Incline bench press (paused) 2x60x10 2x80x8 90x6 100x6
Decline bench press 60x12 80x12 2x100x10 2x110x8
Incline chest press (palms in) 80x12 110x12 130x10 2x110x12
Lying cable fly 4x18x12
**good session today with a few new exercises in there. Quads are f*cking sore, biking to uni today was hell. Hoping they're not still that way the time next saturday comes around, but won't be surprised at this rate.
Tuesday - 21/07
Back with Brown G - CSPC 5pm
WG Pulldowns front 100x10 140x10 180x10 220x10 240x10 220x10 200x10
WG Pulldowns btn 140x10 4x160x10
Underhand BB rows 60x10 80x10 4x100x10
Corner rows 60x10 80x10 3x100x8
WG Pulldowns (palms in) 160x15 3x180x15
Wednesday - 22/07
Hamstrings/Lower back - CSPC 5pm
Rack pulls mid-shin (pin 3) 60x10 100x8 140x6 180x6
Lying hamstring curl 2x10x10 2x15x10 2x20x10 2x15x10 2x10x10
Cable hamstring curl 50x15 3x60x15
Reverse Hyper 4x60x10
Standing abs 48x10 3x54x10
**lower back was feeling a little niggly so I cut the rack pulls short.
Thursday - 16/07
Shoulders with Craig - Uni Rec Centre 8:30am
Seated lateral raises 2x8.5x10 2x11x10 2x16x10 21x5 18.5x6 2x13.5x10 2x11x10
Smith machine BTN press 2x40x10 2x60x10 70x10,8
Smith machine front press 5x60x8
Seated lateral raises - round 2 2x8.5x10 2x13.5x10 2x16x10 2x11x15 2x8.5x20
**strong volume today.
Friday - 24/07
Arms with Craig - CSPC 5pm
EZ bar curls 2x20x10 2x30x10 2x40x10 2x50x6 2x40x10 2x30x10
Alt. dumbbell curls seated 12.5x8 17.5x8 2x20x6 15x8
Cable preacher curls 5x10
Tricep pressdowns V-bar 70x12 130x12 170x12 2x200x12
Skullcrushers 2x30x10 2x40x10 2x50x6 2x40x8 2x30x10
OH rope extensions (low cable) 5x10
Tricep pressdowns V-bar 5x80x20
**that's it for this week. Changing split slightly next week going to do quads on monday, then chest tuesday, back weds etc.
Monday, July 13, 2009
Week #42 - 13/07
Monday - 13/07
Chest with Brown G - CSPC 5pm
Dumbbell fly 2x15x12 2x20x10 2x25x8 2x30x8
Bench press 2x80x12 2x100x10 120x8,6
Incline dumbbell press 35x12 40x12 3x45x12
Incline chest press 110x12 4x130x12
Flat cable fly 4 sets
**will change chest workout a bit next week.
Tuesday - 14/07
Back with Brown G - CSPC 4pm
WG Pulldowns (palms in) 70x15 110x15 150x15 170x15 4x210x15
Barbell rows 2x100x15 2x90x15
Seated cable rows (close grip) 72x15 3x78x15
Seated cable rows (wide grip) 4x72x15
Wide Grip BTN Pulldowns 110x15 3x120x15
**had a change up today and stuck to 15's over everything, it was a hard one. Changing the exercises round a bit next week.
Wednesday - 15/07
Hamstrings/Lower back with Craig - CSPC 5pm
Rack pulls mid-shin (pin 3) 60x10 100x8 140x5 180x5 220x5 2x200x8
Stiff legged deadlift 60x10 100x8 3x120x8
Cable hamstring curl 70x12 80x12 90x12
Lying hamstring curl 6x15x10
Standing abs 3x48x12
Hanging leg raises 2x8
**all rack pulls today done with no belt, very hard on the core. Will probably chuck a belt on next week and go 260 for reps. Still building on volume and intensity in this workout. Was more than last week but we'll do more next week.
Thursday - 16/07
Shoulders with Craig - Uni Rec Centre 8:00am
Smith machine BTN press 3x40x10 2x60x10 2x80x8 5x60x10
Machine shoulder press (pin#) 10x10 12x10 3x10x15
Seated lateral raises 2x11x10 2x16x10 2x13.5x10 2x11x10 2x8.5x15
Cable lateral raises 3x12
Friday - 17/07
Arms with Craig - CSPC 4:30pm
EZ bar curls 2x20x10 2x30x10 2x40x10 2x50x6 2x40x10 2x30x10
Alt. dumbbell curls 2x15x10 2x17.5x8 20x6
Cable preacher curls 24x10 3x30x10 30x12
Tricep pressdowns V-bar 70x12 120x12 150x12 2x170x12
Skullcrushers 2x30x12 2x40x12 50x8,10 2x40x10 30x10,15
OH rope extensions (low cable) 5x8-12
Sunday - 18/07
Quads with Craig - CSPC 9:00am
Leg press 2.5ppsx10 5ppsx10 7ppsx15 4x9ppsx15 2x8ppsx15
supersetted with...
Leg extensions 6x1.5px15
Squats 2x60x10 2x100x8
**hard work today, I was feeling very nauseous after the superset so wasn't good for much more. Legs are sorest they have ever been today...
Chest with Brown G - CSPC 5pm
Dumbbell fly 2x15x12 2x20x10 2x25x8 2x30x8
Bench press 2x80x12 2x100x10 120x8,6
Incline dumbbell press 35x12 40x12 3x45x12
Incline chest press 110x12 4x130x12
Flat cable fly 4 sets
**will change chest workout a bit next week.
Tuesday - 14/07
Back with Brown G - CSPC 4pm
WG Pulldowns (palms in) 70x15 110x15 150x15 170x15 4x210x15
Barbell rows 2x100x15 2x90x15
Seated cable rows (close grip) 72x15 3x78x15
Seated cable rows (wide grip) 4x72x15
Wide Grip BTN Pulldowns 110x15 3x120x15
**had a change up today and stuck to 15's over everything, it was a hard one. Changing the exercises round a bit next week.
Wednesday - 15/07
Hamstrings/Lower back with Craig - CSPC 5pm
Rack pulls mid-shin (pin 3) 60x10 100x8 140x5 180x5 220x5 2x200x8
Stiff legged deadlift 60x10 100x8 3x120x8
Cable hamstring curl 70x12 80x12 90x12
Lying hamstring curl 6x15x10
Standing abs 3x48x12
Hanging leg raises 2x8
**all rack pulls today done with no belt, very hard on the core. Will probably chuck a belt on next week and go 260 for reps. Still building on volume and intensity in this workout. Was more than last week but we'll do more next week.
Thursday - 16/07
Shoulders with Craig - Uni Rec Centre 8:00am
Smith machine BTN press 3x40x10 2x60x10 2x80x8 5x60x10
Machine shoulder press (pin#) 10x10 12x10 3x10x15
Seated lateral raises 2x11x10 2x16x10 2x13.5x10 2x11x10 2x8.5x15
Cable lateral raises 3x12
Friday - 17/07
Arms with Craig - CSPC 4:30pm
EZ bar curls 2x20x10 2x30x10 2x40x10 2x50x6 2x40x10 2x30x10
Alt. dumbbell curls 2x15x10 2x17.5x8 20x6
Cable preacher curls 24x10 3x30x10 30x12
Tricep pressdowns V-bar 70x12 120x12 150x12 2x170x12
Skullcrushers 2x30x12 2x40x12 50x8,10 2x40x10 30x10,15
OH rope extensions (low cable) 5x8-12
Sunday - 18/07
Quads with Craig - CSPC 9:00am
Leg press 2.5ppsx10 5ppsx10 7ppsx15 4x9ppsx15 2x8ppsx15
supersetted with...
Leg extensions 6x1.5px15
Squats 2x60x10 2x100x8
**hard work today, I was feeling very nauseous after the superset so wasn't good for much more. Legs are sorest they have ever been today...
Monday, July 6, 2009
Week #41 - 06/07
Monday - 06/07
Chest with Tec - CSPC 5:30pm
Dumbbell fly 2x15x12 2x20x10 2x25x8 2x30x8 PB
Bench press 2x80x12 2x100x10 2x120x8
**broke out with really bad itchiness so called it a night. It has been a common thing and very frustrating but tonight it was particularly bad, never had to call off a workout because of it. Annoying because tonight I was feeling strong. 2.5 plates had never felt so light and I was ready to put the 50's up on incline dumbbells for the first time.
Tuesday - 07/07
Back with Brown G - CSPC 5pm
WG Pulldowns (palms in) 80x15 120x15 160x15 4x200x15
Barbell rows 2x100x12 2x110x10 2x120x8
Seated cable rows (close grip) 2x96x10 2x100x10 96x10
Seated cable rows (wide grip) 78x12 3x84x12
Wide Grip BTN Pulldowns 4x120x12
Wednesday - 08/07
Hamstrings/Lower back with Craig & Lance - CSPC 5pm
Rack pulls mid-shin (pin 3) 60x10 100x8 140x6 180x6 220x6 240x4(b) 2x180x8
Stiff legged deadlift 2x60x10 2x100x8
Lying hamstring curl 10x10 15x10 20x10 15x12
Cable hamstring curl 3x70x12
Standing abs 3x48x12
**will be upping volume and load over coming weeks.
Thursday - 09/07
Shoulders with Craig - Uni Rec Centre 9:30am
Smith machine BTN press 2x40x10 2x60x10 2x70x10 80x8 70x10
Smith machine front press 4x60x10
Machine shoulder press (pin#) 10x10 12x10 2x14x10 2x10x12
Seated lateral raises 2x11x10 2x13.5x10 2x21x6 2x13.5x10 2x11x12
Cable lateral raises 12x12 18x10 12x15
Friday - 10/07
Arms with Craig & Lance - CSPC 4pm
EZ bar curls 2x20x10 2x30x10 2x40x10 2x50x6 2x40x10 2x30x10
Alt. dumbbell curls 5x15x8
Seated hammer curls 2x15x10 20x8,8,6
Tricep pressdowns V-bar 70x12 120x12 150x12 2x170x12
Close grip bench 2x60x10 2x100x8 120x6 130x6
OH rope extensions (high cable) 48x10 60x10 3x66x10
OH rope extensions (low cable) 4x8-12
supersetted with...
Tricep pressdowns 4x8-12
Sunday - 11/07
Quads with Craig - CSPC 9:30am
Leg press 2.5ppsx10 5ppsx10 6ppsx10 8ppsx10 6x9ppsx15
supersetted with...
Leg extensions 6x1.5px15
Chest with Tec - CSPC 5:30pm
Dumbbell fly 2x15x12 2x20x10 2x25x8 2x30x8 PB
Bench press 2x80x12 2x100x10 2x120x8
**broke out with really bad itchiness so called it a night. It has been a common thing and very frustrating but tonight it was particularly bad, never had to call off a workout because of it. Annoying because tonight I was feeling strong. 2.5 plates had never felt so light and I was ready to put the 50's up on incline dumbbells for the first time.
Tuesday - 07/07
Back with Brown G - CSPC 5pm
WG Pulldowns (palms in) 80x15 120x15 160x15 4x200x15
Barbell rows 2x100x12 2x110x10 2x120x8
Seated cable rows (close grip) 2x96x10 2x100x10 96x10
Seated cable rows (wide grip) 78x12 3x84x12
Wide Grip BTN Pulldowns 4x120x12
Wednesday - 08/07
Hamstrings/Lower back with Craig & Lance - CSPC 5pm
Rack pulls mid-shin (pin 3) 60x10 100x8 140x6 180x6 220x6 240x4(b) 2x180x8
Stiff legged deadlift 2x60x10 2x100x8
Lying hamstring curl 10x10 15x10 20x10 15x12
Cable hamstring curl 3x70x12
Standing abs 3x48x12
**will be upping volume and load over coming weeks.
Thursday - 09/07
Shoulders with Craig - Uni Rec Centre 9:30am
Smith machine BTN press 2x40x10 2x60x10 2x70x10 80x8 70x10
Smith machine front press 4x60x10
Machine shoulder press (pin#) 10x10 12x10 2x14x10 2x10x12
Seated lateral raises 2x11x10 2x13.5x10 2x21x6 2x13.5x10 2x11x12
Cable lateral raises 12x12 18x10 12x15
Friday - 10/07
Arms with Craig & Lance - CSPC 4pm
EZ bar curls 2x20x10 2x30x10 2x40x10 2x50x6 2x40x10 2x30x10
Alt. dumbbell curls 5x15x8
Seated hammer curls 2x15x10 20x8,8,6
Tricep pressdowns V-bar 70x12 120x12 150x12 2x170x12
Close grip bench 2x60x10 2x100x8 120x6 130x6
OH rope extensions (high cable) 48x10 60x10 3x66x10
OH rope extensions (low cable) 4x8-12
supersetted with...
Tricep pressdowns 4x8-12
Sunday - 11/07
Quads with Craig - CSPC 9:30am
Leg press 2.5ppsx10 5ppsx10 6ppsx10 8ppsx10 6x9ppsx15
supersetted with...
Leg extensions 6x1.5px15
Monday, June 29, 2009
Week #40 - 29/06
Monday - 29/06
Chest with Brown G - CSPC 5pm
Dumbbell fly 2x15x12 2x20x10 4x25x8 PB
Bench press 60x10 80x10 100x10 120x8,8,5
Incline dumbbell press 30x12 35x12 3x40x12 40x20
Incline chest press 80x15 110x12 140x12 2x130x12=>100x12=>80x12=>40x20
Flat cable fly 4x18x10
**wicked volume and pump today. Chest felt better on flat bench after warming up on flys first. Will do the same next week.
Tuesday - 30/06
Back with Brown G - CSPC 4pm
WG Pulldowns (palms in) 80x10 100x10 140x10 180x10 220x10 2x260x10 240x10 220x10
Barbell rows 4x110x12 100x12
Seated cable rows (close grip) 5x96x10
Seated cable rows (wide grip) 72x12 78x12 2x84x12
Wide Grip BTN Pulldowns 120x8 3x140x8
Wednesday - 01/07
Hamstrings - CSPC 5pm
Conventional Deads 60x8 80x6 120x4 160x3 200x2 240x1 280x3ish PB
Stiff leg deadlift 100x8 4x140x8
Cable hamstring curl 4x80x12
Standing abs 54x12 2x60x10
**chest still really sore and cramped up on the last deadlift rep. I know I could have gotten it. But that's enough heavy deadlifting for a while, although I will still be deadlifting in some form every week - just more reps & sets.
**raw deadlift goal for the year was 300kg, which I have more or less achieved now without all that much deadlift work, just carryover from other workouts. New goal is 325kg. Should be a challenge but definitely attainable.
Thursday - 02/07
Shoulders with Craig - Uni Rec Centre 9:30am
Cable front laterals 3x12
Smith machine front press 2x40x12 60x10 5x70x10 2x60x10
Seated lateral raises 10x11x10
Cable lateral raises 3x12
Friday - 03/07
Arms with Craig - CSPC 4:15pm
EZ bar curls 2x20x10 2x30x10 3x40x8
Alt. dumbbell curls 12.5x10 15x10 17.5x8 2x20x8 15x10
Seated hammer curls 12.5x10 4x15x8
Cable preacher curls 5x18x12
Tricep pressdowns 100x12 120x12 4x140x12
Close grip bench 60x10 80x10 3x100x10
OH rope extensions (high cable) 48x10 54x10 3x60x10
supersetted with...
Rope pressdowns 48x10 36x10 2x30x10 24x10
**weighed in at 124.5kg today fully clothed and well fed. Started dropping carbs slightly, and I mean only by about 10%. Want to drop 5kgs over the next 10 weeks and reassess from there. No plan to get too lean just want waist size to come down a bit so my deadlift can go up. I'm doing this very slowly by only making slight changes to diet and activity levels, so I expect to still make strength gains in this phase.
Saturday - 04/07
Quads with Craig & Brown G - CSPC 9:30am
Leg press 2.5ppsx10 5ppsx10 6ppsx10 8ppsx10 4x11ppsx10 4x10ppsx10
supersetted with...
Leg extensions 8x1.5px10
Squats (high bar) 2x80x10 2x120x8 2x160x6
SSB Box squats 65x8 85x6
**weight is getting up there on the leg press, we finished on what we started on last week. Had a look at squats on camera and they looked exactly like I wanted them to. No question on depth, good back position and knee position. In about 6 weeks time we will do a cycle of doing squats as first exercise, so we can gauge our progress.
Chest with Brown G - CSPC 5pm
Dumbbell fly 2x15x12 2x20x10 4x25x8 PB
Bench press 60x10 80x10 100x10 120x8,8,5
Incline dumbbell press 30x12 35x12 3x40x12 40x20
Incline chest press 80x15 110x12 140x12 2x130x12=>100x12=>80x12=>40x20
Flat cable fly 4x18x10
**wicked volume and pump today. Chest felt better on flat bench after warming up on flys first. Will do the same next week.
Tuesday - 30/06
Back with Brown G - CSPC 4pm
WG Pulldowns (palms in) 80x10 100x10 140x10 180x10 220x10 2x260x10 240x10 220x10
Barbell rows 4x110x12 100x12
Seated cable rows (close grip) 5x96x10
Seated cable rows (wide grip) 72x12 78x12 2x84x12
Wide Grip BTN Pulldowns 120x8 3x140x8
Wednesday - 01/07
Hamstrings - CSPC 5pm
Conventional Deads 60x8 80x6 120x4 160x3 200x2 240x1 280x3ish PB
Stiff leg deadlift 100x8 4x140x8
Cable hamstring curl 4x80x12
Standing abs 54x12 2x60x10
**chest still really sore and cramped up on the last deadlift rep. I know I could have gotten it. But that's enough heavy deadlifting for a while, although I will still be deadlifting in some form every week - just more reps & sets.
**raw deadlift goal for the year was 300kg, which I have more or less achieved now without all that much deadlift work, just carryover from other workouts. New goal is 325kg. Should be a challenge but definitely attainable.
Thursday - 02/07
Shoulders with Craig - Uni Rec Centre 9:30am
Cable front laterals 3x12
Smith machine front press 2x40x12 60x10 5x70x10 2x60x10
Seated lateral raises 10x11x10
Cable lateral raises 3x12
Friday - 03/07
Arms with Craig - CSPC 4:15pm
EZ bar curls 2x20x10 2x30x10 3x40x8
Alt. dumbbell curls 12.5x10 15x10 17.5x8 2x20x8 15x10
Seated hammer curls 12.5x10 4x15x8
Cable preacher curls 5x18x12
Tricep pressdowns 100x12 120x12 4x140x12
Close grip bench 60x10 80x10 3x100x10
OH rope extensions (high cable) 48x10 54x10 3x60x10
supersetted with...
Rope pressdowns 48x10 36x10 2x30x10 24x10
**weighed in at 124.5kg today fully clothed and well fed. Started dropping carbs slightly, and I mean only by about 10%. Want to drop 5kgs over the next 10 weeks and reassess from there. No plan to get too lean just want waist size to come down a bit so my deadlift can go up. I'm doing this very slowly by only making slight changes to diet and activity levels, so I expect to still make strength gains in this phase.
Saturday - 04/07
Quads with Craig & Brown G - CSPC 9:30am
Leg press 2.5ppsx10 5ppsx10 6ppsx10 8ppsx10 4x11ppsx10 4x10ppsx10
supersetted with...
Leg extensions 8x1.5px10
Squats (high bar) 2x80x10 2x120x8 2x160x6
SSB Box squats 65x8 85x6
**weight is getting up there on the leg press, we finished on what we started on last week. Had a look at squats on camera and they looked exactly like I wanted them to. No question on depth, good back position and knee position. In about 6 weeks time we will do a cycle of doing squats as first exercise, so we can gauge our progress.
Monday, June 22, 2009
Week #39 - 22/06
Monday - 22/06
Chest with Brown G - CSPC 5:30pm
Bench press 2x60x10 90x8 110x8 130x6,5
Chest press 30x15 40x15 4x50x12
Incline bench press 80x10 2x90x10 80x12
Flat cable fly 2x18x12 2x24x10 18x12
Flat dumbbell press 30x15 35x15,14,12=>25x8
**everything is feeling strong at the moment but chest. Going to change up training a bit next week, take out a pressing exercise and add another fly. Think it might help.
Tuesday - 23/06
Back with Brown G - CSPC 4pm
WG Pulldowns (palms in) 80x10 120x10 170x10 220x10 2x260x10 240x10 220x10
Barbell rows 100x8 110x8 120x8 130x8 PB 140x6 PB
Seated cable rows (close grip) 4x90x10 96x10
Seated cable rows (wide grip) 78x10 4x72x10
Wide Grip BTN Pulldowns 100x10 3x130x10
**changed up routine a bit so cable rows were light and easy just getting used to it. Will go heavier next week.
Wednesday - 24/06
Deadlifts with Craig & Akash - CSPC 5pm
Conventional Deads 60x6 100x5 140x4 180x3 220x1 260x3 PB
**lost a bit of blood on the deads so was feeling light headed, just did some light abs and left. Next week Craig and I are going to combine hammies and deadlifts. We are also starting to go more towards powerlifting training, finding that balance. Anyway, easy PB. Will go 280kg x 3 next week.
Thursday - 18/06
Shoulders with Craig - Uni Rec Centre 10am
Smith machine BTN press 2x40x10 2x60x10 2x80x8 90x6 PB
Smith machine front press 3x60x12
Machine shoulder press (pin#) 11x12 2x13x12 15x12 16x12
Seated lateral raises 2x11x10 2x13.5x10 2x11x12
Cable lateral raises 3x12
Friday - 26/06
Arms with Craig - CSPC 5:30pm
Close grip bench 2x60x10 2x80x8 100x6 120x6 140x5 130x5
Tricep pressdowns 5x12
OH rope extensions (high cable) 3 sets up to 2x66x10
EZ bar curls 4x30x21's
High cable curls 4x10-12
Hammer curls 3x15x15
**felt weak today...
Saturday - 27/06
Quads with Craig, Brown G, Dreaver - CSPC 9am
Leg press 2.5ppsx15 5ppsx15 6ppsx10 8ppsx10 4x10ppsx10 2x9ppsx10 8ppsx10,15!
supersetted with...
Leg extensions 8x1.5px10
Squats (high bar) 2x70x10 2x110x8 2x150x6
SSB Box squats 3x60x6
**introduced the box squats, to bring up the hips more. Will up the weight over the coming weeks.
Chest with Brown G - CSPC 5:30pm
Bench press 2x60x10 90x8 110x8 130x6,5
Chest press 30x15 40x15 4x50x12
Incline bench press 80x10 2x90x10 80x12
Flat cable fly 2x18x12 2x24x10 18x12
Flat dumbbell press 30x15 35x15,14,12=>25x8
**everything is feeling strong at the moment but chest. Going to change up training a bit next week, take out a pressing exercise and add another fly. Think it might help.
Tuesday - 23/06
Back with Brown G - CSPC 4pm
WG Pulldowns (palms in) 80x10 120x10 170x10 220x10 2x260x10 240x10 220x10
Barbell rows 100x8 110x8 120x8 130x8 PB 140x6 PB
Seated cable rows (close grip) 4x90x10 96x10
Seated cable rows (wide grip) 78x10 4x72x10
Wide Grip BTN Pulldowns 100x10 3x130x10
**changed up routine a bit so cable rows were light and easy just getting used to it. Will go heavier next week.
Wednesday - 24/06
Deadlifts with Craig & Akash - CSPC 5pm
Conventional Deads 60x6 100x5 140x4 180x3 220x1 260x3 PB
**lost a bit of blood on the deads so was feeling light headed, just did some light abs and left. Next week Craig and I are going to combine hammies and deadlifts. We are also starting to go more towards powerlifting training, finding that balance. Anyway, easy PB. Will go 280kg x 3 next week.
Thursday - 18/06
Shoulders with Craig - Uni Rec Centre 10am
Smith machine BTN press 2x40x10 2x60x10 2x80x8 90x6 PB
Smith machine front press 3x60x12
Machine shoulder press (pin#) 11x12 2x13x12 15x12 16x12
Seated lateral raises 2x11x10 2x13.5x10 2x11x12
Cable lateral raises 3x12
Friday - 26/06
Arms with Craig - CSPC 5:30pm
Close grip bench 2x60x10 2x80x8 100x6 120x6 140x5 130x5
Tricep pressdowns 5x12
OH rope extensions (high cable) 3 sets up to 2x66x10
EZ bar curls 4x30x21's
High cable curls 4x10-12
Hammer curls 3x15x15
**felt weak today...
Saturday - 27/06
Quads with Craig, Brown G, Dreaver - CSPC 9am
Leg press 2.5ppsx15 5ppsx15 6ppsx10 8ppsx10 4x10ppsx10 2x9ppsx10 8ppsx10,15!
supersetted with...
Leg extensions 8x1.5px10
Squats (high bar) 2x70x10 2x110x8 2x150x6
SSB Box squats 3x60x6
**introduced the box squats, to bring up the hips more. Will up the weight over the coming weeks.
Monday, June 15, 2009
Week #38 - 15/06
Monday - 15/05
Chest with Dreaver - CSPC 5:30pm
Incline bench press 2x60x10 2x90x8 2x115x5
Bench press 100x10 120x7,4
DB Press 37.5x12 42.5x12,8
Lying cable fly 3x18x10
**feeling weak today so deloaded a bit
Tuesday - 16/06
Back with Brown G and Craig - CSPC 4:30pm
WG Pulldowns (palms in) 100x10 140x10 180x10 220x10 240x10 260x8 PB 240x10 220x10 200x10
Seated cable rows 4x90x10 96x10
Barbell rows 110x10 PB,10,8 2x100x12
T-bar rows 30x10 2x50x8
Wide Grip BTN Pulldowns 120x10 140x9 120x10 120x10=>80x10
**added in PB tag, have been setting PBs every week but haven't been recording. Going to find 8RM on BB rows next week to see where I'm at - it's my key back exercise. For each muscle group I have 1-2 key exercises that I focus on increasing and always revert back to eventually. If I make progress on these exercises I know my training/eating is going well. Everything else is treated as "assistance".
Wednesday - 17/06
Hamstrings/Calves - Uni Rec Centre 11am
GHR 3xBWx8 +10x5
Lying leg curl 100x10 110x10 100x10 90x10 80x10
Seated leg curl 4x24x15
Romanian deadlift 60x12 100x10 2x120x8
Standing calf raise 110x12 120x12 130x12,12,10
Deadlifts/Abs with Craig - CSPC 5:00pm
Conventional deadlifts 2x60x8 100x5 120x5 160x3 200x1 240x3 PB
Reverse hyper 3x60x10
Standing abs 5x54x10
**fairly easy PB, will go 260x3 next week. Happy with how my deadlift has increased, especially since my waist size has gone up. I know once I start to lean out again and it comes back down, my deadlift will sky-rocket as it has in the past. So 260 next week may as well be up around 280.
**Craig, myself and probably Tec are going to deadlift every Wednesday night from now on. Just a slowish casual session like today as all our hardwork will be done with hammies in the morning. Anyone is welcome to come along and join us, no better atmosphere for heavy than deadlifting in a group!
**apologies for the ramblings this week :)
Thursday - 18/06
Shoulders with Craig - Uni Rec Centre 11am
Smith machine BTN press 2x40x10 2x60x10 2x80x8 PB 2x70x12
Smith machine front press 2x60x10
Machine shoulder press (pin#) 5x13x10
DB lateral raises (side) 4x13.5x10 11x15
Rear delt machine 47x12 3x54x12
Friday - 19/06
Triceps with Craig - CSPC 5pm
Close grip bench 2x60x10 2x80x8 100x6 120x6 140x5 PB,3 120x10
Tricep pressdowns 150x12 160x12 4x170x12
OH rope extensions 6x48x12
supersetted with...
Rope pressdowns 2x30x10
**bit of an interrupted training today, setting up for South Islands tomorrow at the gym. Might sneak in early and do some biceps.
**big PB on the close grips, repping my last raw comp grip bench PB for 5.
Sunday - 21/06
Quads - CSPC 9am
Leg press 2x100x15 200x10 280x10 4x360x10 2x320x10 2x280x10
supersetted with...
Leg extensions 8x1.5px10
Squats (high bar) 2x60x8 2x100x6 2x140x6
**also had a little play with the log but my quads were cramping up. did a few muscle snatches with 80kg, easy weight.
**good training week.
Chest with Dreaver - CSPC 5:30pm
Incline bench press 2x60x10 2x90x8 2x115x5
Bench press 100x10 120x7,4
DB Press 37.5x12 42.5x12,8
Lying cable fly 3x18x10
**feeling weak today so deloaded a bit
Tuesday - 16/06
Back with Brown G and Craig - CSPC 4:30pm
WG Pulldowns (palms in) 100x10 140x10 180x10 220x10 240x10 260x8 PB 240x10 220x10 200x10
Seated cable rows 4x90x10 96x10
Barbell rows 110x10 PB,10,8 2x100x12
T-bar rows 30x10 2x50x8
Wide Grip BTN Pulldowns 120x10 140x9 120x10 120x10=>80x10
**added in PB tag, have been setting PBs every week but haven't been recording. Going to find 8RM on BB rows next week to see where I'm at - it's my key back exercise. For each muscle group I have 1-2 key exercises that I focus on increasing and always revert back to eventually. If I make progress on these exercises I know my training/eating is going well. Everything else is treated as "assistance".
Wednesday - 17/06
Hamstrings/Calves - Uni Rec Centre 11am
GHR 3xBWx8 +10x5
Lying leg curl 100x10 110x10 100x10 90x10 80x10
Seated leg curl 4x24x15
Romanian deadlift 60x12 100x10 2x120x8
Standing calf raise 110x12 120x12 130x12,12,10
Deadlifts/Abs with Craig - CSPC 5:00pm
Conventional deadlifts 2x60x8 100x5 120x5 160x3 200x1 240x3 PB
Reverse hyper 3x60x10
Standing abs 5x54x10
**fairly easy PB, will go 260x3 next week. Happy with how my deadlift has increased, especially since my waist size has gone up. I know once I start to lean out again and it comes back down, my deadlift will sky-rocket as it has in the past. So 260 next week may as well be up around 280.
**Craig, myself and probably Tec are going to deadlift every Wednesday night from now on. Just a slowish casual session like today as all our hardwork will be done with hammies in the morning. Anyone is welcome to come along and join us, no better atmosphere for heavy than deadlifting in a group!
**apologies for the ramblings this week :)
Thursday - 18/06
Shoulders with Craig - Uni Rec Centre 11am
Smith machine BTN press 2x40x10 2x60x10 2x80x8 PB 2x70x12
Smith machine front press 2x60x10
Machine shoulder press (pin#) 5x13x10
DB lateral raises (side) 4x13.5x10 11x15
Rear delt machine 47x12 3x54x12
Friday - 19/06
Triceps with Craig - CSPC 5pm
Close grip bench 2x60x10 2x80x8 100x6 120x6 140x5 PB,3 120x10
Tricep pressdowns 150x12 160x12 4x170x12
OH rope extensions 6x48x12
supersetted with...
Rope pressdowns 2x30x10
**bit of an interrupted training today, setting up for South Islands tomorrow at the gym. Might sneak in early and do some biceps.
**big PB on the close grips, repping my last raw comp grip bench PB for 5.
Sunday - 21/06
Quads - CSPC 9am
Leg press 2x100x15 200x10 280x10 4x360x10 2x320x10 2x280x10
supersetted with...
Leg extensions 8x1.5px10
Squats (high bar) 2x60x8 2x100x6 2x140x6
**also had a little play with the log but my quads were cramping up. did a few muscle snatches with 80kg, easy weight.
**good training week.
Monday, June 8, 2009
Week #37 - 08/06
Monday - 08/06
Chest with Dreaver - CSPC 5:30pm
Incline bench press 2x60x10 2x90x8 110x6 115x5
Bench press 100x10 120x8,5
DB Press 37.5x12 4x42.5x12
Chest Press 50x12 2x60x10 2x50x12
Lying cable fly 18x10,10,10,7
Tuesday - 09/06
Back with Brown G - CSPC 4pm
WG Pulldowns 2x80x10 120x10 160x10 200x10 240x10,8 220x10 200x10
Seated cable rows 4x90x10 90x8
Close Grip pulldowns 170x10 4x190x8
Barbell rows 4x100x10
Wide Grip BTN Pulldowns 120x8 2x140x8 120x10
Wednesday - 10/06
Hamstrings/Calves - Uni Rec Centre 8am
GHR 4x8
Lying leg curl 5x90x10
Seated leg curl 18x15 30x15 3x24x15
Romanian deadlift 60x8 3x100x8
Standing calf raise 4x110x12
**Have been neglecting hammies a bit over the past couple of weeks, not good. They're the most important thing for building a big squat/deadlift IMO.
**Should be at Eastside tonight for a light deadlift.
Deadlifts/Abs - CSPC 5pm
Conventional deadlifts 60x5 100x5 140x5 180x5 220x3
Reverse hyper 4x50x10
Standing abs 4x54x10
Cable side bends 120x12
**Deadlifts still fairly light, hammies were fried from this morning though
Thursday - 11/06
Shoulders with Lynchy & Tim - Uni Rec Centre 7am
Smith machine BTN press 2x50x12 2x60x10 80x7,4
DB lateral raises (side) 2x11x12 2x13.5x10 2x11x10 2x8.5x12 6x15
Machine shoulder press (pin#) 2x14x12 2x15x12
DB rear flies 4x16x12
Rear delt machine 4x54x12
Friday - 12/06
Arms with Dreaver - CSPC 5:30pm
Skullcrushers 2x40x10 2x50x8 65x4 60x5
Close grip bench 60x10 100x10 120x6 2x110x8
OH rope extensions (high cable) 4x12@48,42,36,30
supersetted with...
Tricep pressdowns 4x12@48,42,36,36
Dumbbell preachers 12.5x12 4x15x12
EZ bar curls 3x30x21's
High cable curls 18x12 24x10,8 18x10=>12x10
**going to do some heavy close grip benches first up next week, 130kg and hopefully 140kg for 6.
Saturday - 13/06
Quads - CSPC 11am
Leg press 2x320x10 2x280x10 4x240x10
supersetted with...
Leg extensions 8x1.5px10
Squats (high bar) 60x10 100x8 140x6
**sticking with that superset until I can keep it to 8 plates (320kg) for my final set, will start at 9 plates next week.
Chest with Dreaver - CSPC 5:30pm
Incline bench press 2x60x10 2x90x8 110x6 115x5
Bench press 100x10 120x8,5
DB Press 37.5x12 4x42.5x12
Chest Press 50x12 2x60x10 2x50x12
Lying cable fly 18x10,10,10,7
Tuesday - 09/06
Back with Brown G - CSPC 4pm
WG Pulldowns 2x80x10 120x10 160x10 200x10 240x10,8 220x10 200x10
Seated cable rows 4x90x10 90x8
Close Grip pulldowns 170x10 4x190x8
Barbell rows 4x100x10
Wide Grip BTN Pulldowns 120x8 2x140x8 120x10
Wednesday - 10/06
Hamstrings/Calves - Uni Rec Centre 8am
GHR 4x8
Lying leg curl 5x90x10
Seated leg curl 18x15 30x15 3x24x15
Romanian deadlift 60x8 3x100x8
Standing calf raise 4x110x12
**Have been neglecting hammies a bit over the past couple of weeks, not good. They're the most important thing for building a big squat/deadlift IMO.
**Should be at Eastside tonight for a light deadlift.
Deadlifts/Abs - CSPC 5pm
Conventional deadlifts 60x5 100x5 140x5 180x5 220x3
Reverse hyper 4x50x10
Standing abs 4x54x10
Cable side bends 120x12
**Deadlifts still fairly light, hammies were fried from this morning though
Thursday - 11/06
Shoulders with Lynchy & Tim - Uni Rec Centre 7am
Smith machine BTN press 2x50x12 2x60x10 80x7,4
DB lateral raises (side) 2x11x12 2x13.5x10 2x11x10 2x8.5x12 6x15
Machine shoulder press (pin#) 2x14x12 2x15x12
DB rear flies 4x16x12
Rear delt machine 4x54x12
Friday - 12/06
Arms with Dreaver - CSPC 5:30pm
Skullcrushers 2x40x10 2x50x8 65x4 60x5
Close grip bench 60x10 100x10 120x6 2x110x8
OH rope extensions (high cable) 4x12@48,42,36,30
supersetted with...
Tricep pressdowns 4x12@48,42,36,36
Dumbbell preachers 12.5x12 4x15x12
EZ bar curls 3x30x21's
High cable curls 18x12 24x10,8 18x10=>12x10
**going to do some heavy close grip benches first up next week, 130kg and hopefully 140kg for 6.
Saturday - 13/06
Quads - CSPC 11am
Leg press 2x320x10 2x280x10 4x240x10
supersetted with...
Leg extensions 8x1.5px10
Squats (high bar) 60x10 100x8 140x6
**sticking with that superset until I can keep it to 8 plates (320kg) for my final set, will start at 9 plates next week.
Wednesday, June 3, 2009
Week #36 - 01/06
Monday - 01/06
Chest with Dreaver - CSPC 10:30am
Incline bench press 2x60x10 2x85x8 105x6 110x6
Bench press 100x10 115x8,6
DB Press 37.5x12 42.5x12,12,10 37.5x12
Chest Press 40x12 50x12 2x60x10 50x15
Lying cable fly 18x10,10,10,8
Tuesday - 02/06
Back with Brown G - CSPC 5:30pm
WG Pulldowns 2x80x10 110x10 150x10 190x10 230x10 240x10 220x10 200x10
Seated cable rows 3x84x10 2x90x10
Close Grip pulldowns 2x180x8 190x8 2x170x10
Barbell rows 4x100x10
Wide Grip BTN Pulldowns 110x10 2x140x10 120x12
Wednesday - 03/06
Deadlifts/Abs - CSPC 5pm
Conventional deadlifts 60x8 100x5 140x5 180x3 200x3
Reverse hyper extension 4x40x10
Standing abs 48x12 3x54x10
Cable side bends 100x12 3x120x12
Thursday - 04/05
Shoulders with Lynchy & Tim - Uni Rec Centre 9am
Smith machine BTN press 2x50x12 2x65x10 80x4 70x6
DB lateral raises (side) 2x11x12 2x13.5x10 2x13.5x8 2x11x10 2x8.5x12
Machine shoulder press (pin#) 13x12 3x14x12
DB rear flies 4x13.5x12
Friday - 05/05
Biceps - Uni Rec Centre 9am
Dumbbell Curls 8.5x10 11x10 13.5x10 16x8 18.5x8 21x8 18.5x8,7
EZ bar curls 40x10 45x10,10,9,9
DB preacher curls 11x15 2x13.5x10 2x11x12
Close grip straight bar curls 2x30x10 2x35x8
High cable curls 3x20
Triceps with Craig - CSPC 4:30pm
Skullcrushers 2x40x10 2x50x8 60x6 65x5
Close grip bench 60x10 100x8 120x6 100x12
Tricep pressdown 150x12 170x12 4x180x12
OH rope extensions (high cable) 4x48x12
OH rope extensions (low cable) 36x10 4x42x10=>30x8
Chest with Dreaver - CSPC 10:30am
Incline bench press 2x60x10 2x85x8 105x6 110x6
Bench press 100x10 115x8,6
DB Press 37.5x12 42.5x12,12,10 37.5x12
Chest Press 40x12 50x12 2x60x10 50x15
Lying cable fly 18x10,10,10,8
Tuesday - 02/06
Back with Brown G - CSPC 5:30pm
WG Pulldowns 2x80x10 110x10 150x10 190x10 230x10 240x10 220x10 200x10
Seated cable rows 3x84x10 2x90x10
Close Grip pulldowns 2x180x8 190x8 2x170x10
Barbell rows 4x100x10
Wide Grip BTN Pulldowns 110x10 2x140x10 120x12
Wednesday - 03/06
Deadlifts/Abs - CSPC 5pm
Conventional deadlifts 60x8 100x5 140x5 180x3 200x3
Reverse hyper extension 4x40x10
Standing abs 48x12 3x54x10
Cable side bends 100x12 3x120x12
Thursday - 04/05
Shoulders with Lynchy & Tim - Uni Rec Centre 9am
Smith machine BTN press 2x50x12 2x65x10 80x4 70x6
DB lateral raises (side) 2x11x12 2x13.5x10 2x13.5x8 2x11x10 2x8.5x12
Machine shoulder press (pin#) 13x12 3x14x12
DB rear flies 4x13.5x12
Friday - 05/05
Biceps - Uni Rec Centre 9am
Dumbbell Curls 8.5x10 11x10 13.5x10 16x8 18.5x8 21x8 18.5x8,7
EZ bar curls 40x10 45x10,10,9,9
DB preacher curls 11x15 2x13.5x10 2x11x12
Close grip straight bar curls 2x30x10 2x35x8
High cable curls 3x20
Triceps with Craig - CSPC 4:30pm
Skullcrushers 2x40x10 2x50x8 60x6 65x5
Close grip bench 60x10 100x8 120x6 100x12
Tricep pressdown 150x12 170x12 4x180x12
OH rope extensions (high cable) 4x48x12
OH rope extensions (low cable) 36x10 4x42x10=>30x8
Sunday, May 31, 2009
Week #35 - 25/05
Monday - 25/05
Chest - CSPC 5pm
Incline bench press 2x60x10 2x85x8 2x105x6
Bench press 100x10 115x8 110x8
DB Press 37.5x12 40x12 42.5x12 2x40x12
Incline Chest Press 80x15 120x12 3x130x12=>110x12=>80x12
Cable crossovers 4x30x12
Tuesday - 26/05
Back with Brown G - CSPC 4pm
WG Pulldowns 2x80x10 100x10 140x10 180x10 2x220x10 200x10 180x10
Seated cable rows 96x8 4x84x8
Close Grip pulldowns 180x8 190x8 2x180x8 170x10
Barbell rows 4x92.5x12
Wide Grip BTN Pulldowns 120x10 2x140x8 130x10
Wednesday - 27/05
Deadlifts/Abs - CSPC 5pm
Rack pulls shin (pin 3) 60x10 100x8 140x6 3x180x6
Standing abs 4x48x10
Thursday - 28/05
Shoulders with Lynchy & Tim - Uni Rec Centre 7am
Smith machine BTN press 2x50x12 2x60x10 70x8 80x6
DB lateral raises 2x11x14 2x13.5x12 16x10 18.5x7 2x13.5x10 2x11x10
Machine shoulder press (pin#) 14x12 15x12 14x12 13x12
DB rear flies 2x13.5x12 2x16x12
Friday - 29/05
Biceps - Uni Rec Centre 10am
Incline db curls 8.5x10 11x10 3x13.5x8
EZ bar curls 5x40x8
DB preacher curls 11x10 4x13.5x10
Close grip straight bar curls 5x30x12
High cable curls 3x10
Triceps - CSPC 5pm
Skullcrushers 2x40x10 2x50x8 60x6 65x4
OH rope extensions 2x42x12 48x12 54x10 48x12
Tricep pressdown 140x14 4x160x12
Close grip bench 60x12 80x12 2x100x12
One arm OH cable extensions 3x12
Sunday - 31/05
Quads - CSPC 11am
Leg press 2x100x15 200x15 240x10 320x10 400x10 10x440x10
Leg extensions 5x15
Chest - CSPC 5pm
Incline bench press 2x60x10 2x85x8 2x105x6
Bench press 100x10 115x8 110x8
DB Press 37.5x12 40x12 42.5x12 2x40x12
Incline Chest Press 80x15 120x12 3x130x12=>110x12=>80x12
Cable crossovers 4x30x12
Tuesday - 26/05
Back with Brown G - CSPC 4pm
WG Pulldowns 2x80x10 100x10 140x10 180x10 2x220x10 200x10 180x10
Seated cable rows 96x8 4x84x8
Close Grip pulldowns 180x8 190x8 2x180x8 170x10
Barbell rows 4x92.5x12
Wide Grip BTN Pulldowns 120x10 2x140x8 130x10
Wednesday - 27/05
Deadlifts/Abs - CSPC 5pm
Rack pulls shin (pin 3) 60x10 100x8 140x6 3x180x6
Standing abs 4x48x10
Thursday - 28/05
Shoulders with Lynchy & Tim - Uni Rec Centre 7am
Smith machine BTN press 2x50x12 2x60x10 70x8 80x6
DB lateral raises 2x11x14 2x13.5x12 16x10 18.5x7 2x13.5x10 2x11x10
Machine shoulder press (pin#) 14x12 15x12 14x12 13x12
DB rear flies 2x13.5x12 2x16x12
Friday - 29/05
Biceps - Uni Rec Centre 10am
Incline db curls 8.5x10 11x10 3x13.5x8
EZ bar curls 5x40x8
DB preacher curls 11x10 4x13.5x10
Close grip straight bar curls 5x30x12
High cable curls 3x10
Triceps - CSPC 5pm
Skullcrushers 2x40x10 2x50x8 60x6 65x4
OH rope extensions 2x42x12 48x12 54x10 48x12
Tricep pressdown 140x14 4x160x12
Close grip bench 60x12 80x12 2x100x12
One arm OH cable extensions 3x12
Sunday - 31/05
Quads - CSPC 11am
Leg press 2x100x15 200x15 240x10 320x10 400x10 10x440x10
Leg extensions 5x15
Sunday, May 24, 2009
Week #34 - 18/05
Monday - 18/05
Chest with Dreaver - CSPC 5:30pm
Incline bench press 2x60x10 2x80x8 105x6,4
Bench press 100x10 112.5x10,8
DB Press 37.5x12 40x12 3x42.5x12
Incline Chest Press 80x15 120x12 2x140x12
Cable crossovers 4x24x10
Tuesday - 19/05
Back with Craig - CSPC 5pm
WG Pulldowns (palms in) worked up to 3x240x10
Seated cable rows 96x10 106x8 2x96x10
T-Bar rows 40x8 60x8 3x80x8
WG Seated cable row 2x78x10
Wide Grip BTN Pulldowns 110x10 2x140x10
Wednesday - 20/05
Deadlifts/Abs - CSPC 5pm
Rack pulls shin (pin 3) 60x10 100x8 140x6 3x170x6 170x10
Standing abs 4x48x12
Cable side bends 140x20 3x170x20
Thursday - 21/05
Shoulders with Lynchy & Tim - Uni Rec Centre 7am
Smith machine BTN press 2x50x12 2x60x10 2x70x8
DB lateral raises 2x11x12 2x13.5x10 2x16x10 2x13.5x10 2x11x12
Machine shoulder press (pin#) 3x12x20
DB rear flies 4x13.5x12
BB shrugs 100x10 140x10 160x10 140x15
Friday - 22/05
Arms - CSPC 5:30pm
Skullcrushers 2x40x10 2x50x8 60x6,4
Close grip bench 60x12 80x10 100x10 110x6 100x10
OH rope extensions 48x12 3x54x12 => 48x6
Incline Dumbell Curls 12.5x10 15x8,6,5
EZ bar curls 40x10 3x45x10
High cable curls 18x12 24x10,7 18x10
Sunday - 24/05
Quads - CSPC 11am
Leg press (low foot position) 2x100x15 200x15 240x10 320x10 10x400x10
Squats high bar 60x10 100x8 140x6 180x4
Leg extensions 6x12
Chest with Dreaver - CSPC 5:30pm
Incline bench press 2x60x10 2x80x8 105x6,4
Bench press 100x10 112.5x10,8
DB Press 37.5x12 40x12 3x42.5x12
Incline Chest Press 80x15 120x12 2x140x12
Cable crossovers 4x24x10
Tuesday - 19/05
Back with Craig - CSPC 5pm
WG Pulldowns (palms in) worked up to 3x240x10
Seated cable rows 96x10 106x8 2x96x10
T-Bar rows 40x8 60x8 3x80x8
WG Seated cable row 2x78x10
Wide Grip BTN Pulldowns 110x10 2x140x10
Wednesday - 20/05
Deadlifts/Abs - CSPC 5pm
Rack pulls shin (pin 3) 60x10 100x8 140x6 3x170x6 170x10
Standing abs 4x48x12
Cable side bends 140x20 3x170x20
Thursday - 21/05
Shoulders with Lynchy & Tim - Uni Rec Centre 7am
Smith machine BTN press 2x50x12 2x60x10 2x70x8
DB lateral raises 2x11x12 2x13.5x10 2x16x10 2x13.5x10 2x11x12
Machine shoulder press (pin#) 3x12x20
DB rear flies 4x13.5x12
BB shrugs 100x10 140x10 160x10 140x15
Friday - 22/05
Arms - CSPC 5:30pm
Skullcrushers 2x40x10 2x50x8 60x6,4
Close grip bench 60x12 80x10 100x10 110x6 100x10
OH rope extensions 48x12 3x54x12 => 48x6
Incline Dumbell Curls 12.5x10 15x8,6,5
EZ bar curls 40x10 3x45x10
High cable curls 18x12 24x10,7 18x10
Sunday - 24/05
Quads - CSPC 11am
Leg press (low foot position) 2x100x15 200x15 240x10 320x10 10x400x10
Squats high bar 60x10 100x8 140x6 180x4
Leg extensions 6x12
Sunday, May 17, 2009
Week #33 - 11/05
Monday - 11/05
Chest with Dreaver - CSPC 5:30pm
Incline bench press 2x60x10 2x80x8 100x6 105x6
Bench press 100x8 2x110x7
DB Press 35x12 3x40x12 42.5x8
Incline Chest Press 80x15 3x120x12
Cable crossovers 3x12
Tuesday - 12/05
Back with Brown G - CSPC 4pm
WG Pulldowns 2x80x10 100x10 140x10 180x10 220x10,8 200x10 180x10
Seated cable rows 2x96x10 96x8 2x84x10
Close Grip pulldowns 170x8 180x8 3x190x8
Barbell rows 60x12 3x90x12
Wide Grip BTN Pulldowns 120x10 3x140x10
Wednesday - 13/05
Hamstrings - Uni Rec Centre 10am
GHR 4x8
Romainian deadlifts 60x10 100x10 3x140x8
Leg curl 50x10 70x10 3x90x10
Adductors aka Vagina machine 3x20
Calf raises 4x12
Deadlifts/Abs - CSPC 5pm
Rack pulls shin (pin 3) 60x10 100x8 140x6 3x160x6 160x10
Standing abs 4x48x12
Cable side bends 120x20 3x160x20
Thursday - 14/05
Shoulders with Lynchy & Tim - Uni Rec Centre 9am
Smith machine BTN press 40x12 60x12 4x70x6-10 2x60x10
DB lateral raises 2x11x12 2x13.5x10 16x10,8 2x13.5x8 2x11x10
Machine shoulder press (pin#) 3x10x20
DB rear flies 4x13.5x12
Friday - 15/05
Arms - CSPC 5:30pm
Skullcrushers 2x30x10 2x40x8 50x6 60x6
Close grip bench 90x10 3x100x10
OH rope extensions 4x48x12
Incline Dumbell Curls 4x12.5x8 15x6
EZ bar curls 3x40x10 50x10
High cable curls 18x12 24x12,8
Saturday - 16/05
Quads - CSPC 11am
Leg press (low foot position) 2x100x15 200x15 280x10 8x360x10 2x360x15
Squats high bar 60x10 100x8 140x6 170x4
Leg extensions 5x12
Chest with Dreaver - CSPC 5:30pm
Incline bench press 2x60x10 2x80x8 100x6 105x6
Bench press 100x8 2x110x7
DB Press 35x12 3x40x12 42.5x8
Incline Chest Press 80x15 3x120x12
Cable crossovers 3x12
Tuesday - 12/05
Back with Brown G - CSPC 4pm
WG Pulldowns 2x80x10 100x10 140x10 180x10 220x10,8 200x10 180x10
Seated cable rows 2x96x10 96x8 2x84x10
Close Grip pulldowns 170x8 180x8 3x190x8
Barbell rows 60x12 3x90x12
Wide Grip BTN Pulldowns 120x10 3x140x10
Wednesday - 13/05
Hamstrings - Uni Rec Centre 10am
GHR 4x8
Romainian deadlifts 60x10 100x10 3x140x8
Leg curl 50x10 70x10 3x90x10
Adductors aka Vagina machine 3x20
Calf raises 4x12
Deadlifts/Abs - CSPC 5pm
Rack pulls shin (pin 3) 60x10 100x8 140x6 3x160x6 160x10
Standing abs 4x48x12
Cable side bends 120x20 3x160x20
Thursday - 14/05
Shoulders with Lynchy & Tim - Uni Rec Centre 9am
Smith machine BTN press 40x12 60x12 4x70x6-10 2x60x10
DB lateral raises 2x11x12 2x13.5x10 16x10,8 2x13.5x8 2x11x10
Machine shoulder press (pin#) 3x10x20
DB rear flies 4x13.5x12
Friday - 15/05
Arms - CSPC 5:30pm
Skullcrushers 2x30x10 2x40x8 50x6 60x6
Close grip bench 90x10 3x100x10
OH rope extensions 4x48x12
Incline Dumbell Curls 4x12.5x8 15x6
EZ bar curls 3x40x10 50x10
High cable curls 18x12 24x12,8
Saturday - 16/05
Quads - CSPC 11am
Leg press (low foot position) 2x100x15 200x15 280x10 8x360x10 2x360x15
Squats high bar 60x10 100x8 140x6 170x4
Leg extensions 5x12
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