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.
Monday, August 17, 2009
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
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