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.