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.
Monday, August 31, 2009
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!
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