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.
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