Press: worked up to 45 x 5
Barbell row: worked up to 65 x 10
Barbell shrug: worked up to 95 x 10
Deadlift: worked up to 95 x 5
Romanian deadlift: 42.5 x 8 (x 3)
Hill sprints (10 minutes): 7 trips up the big hill
Hill sprints (10 minutes): 6
Used a big hill today, about 60 yards.
Squat: worked up to 120 x 7*
Leg press: 75 x 10, 95 x 10, 115 x 10**
Bodyweight pull ups throughout session, various grips: 30 total
Sit ups throughout session: 30 total
Cable crunches: 23.75 x 10 (x 3)
Side bends: 100 total
*Default record.
**Cut it off here. Legs were fried.
Bench: worked up to 110 x 6*
Dumbbell row: 16 x 10, 26 x 8, 36 x 9
Bodyweight dips: 10, 10, 22
Face pulls: 4 sets of 15 reps
Dumbbell curl: 14 x 14 (x 2)
Hammer curl: 14 x 14 (x 2)
*I did a couple of chins between each bench warm up set. Although I feel I left a little in the tank, the bench reps are a default record since I have not used this weight before. The weight felt comfortable and controlled.
Have also added some face pulls to this session.
Run: 4.5 km
Deadlift: worked up to 150 x 6
Romanian deadlift: 40 x 10 (x 3)
Barbell shrug: 60 x 10, 100 x 10, 140 x 10*, 165 x 11*
Dumbbell calf raise: 30 x 13 (x 4)
Face pulls: 60 reps
Dumbbell holds: 8 kg for time (x 1), 10 kg for time (x 3)
*Straps.
Deadlift felt good today. This is another default record, as I’ve never repped with 150 before.
Press: worked up to 70 x 5*
Bodyweight chins: 65 total, throughout session
Lying triceps extension: EZ bar + 25 kg x 10 (x 3)
*Never used 70 kg for reps before, so this is a record by default.
Hill sprints (10 minutes): 11
Used a slightly bigger hill today.
Squat: worked up to 112.5 x 8*
Leg press: 75 x 10, 95 x 10, 115 x 15
Bodyweight pull ups throughout session, various grips: 39 total
Cable crunches: 16.25 kg x 11, 23.75 x 10, 28.75 x 7.5
Sit ups: 10 total
Side bends: 98 total
*Happier with squats today. Left one or so in the tank. Looser belt helped me maintain my balance at the bottom.
Bench: worked up to 105 x 9
Dumbbell row: 14 x 10, 24 x 8, 34 x 20
Bodyweight dips: 10, 10, 21
Dumbbell curl: 14 x 13 (x 2)
Hammer curl: 14 x 13 (x 2)
Happy with today. The bench reps are a record at this weight for me. The jogging and hill sprints I’m now doing have taken their toll on my lower body sessions (esp. hips and back), although this is to be expected until I acclimatise.
Barbell Training 