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.
Monday, July 27, 2009
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
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