Light squat: 52.5 x 5, 65 x 5, 77.5 x 5
Deadlift: worked up to 147.5 x 3*
Press: worked up to 67.5 x 3, then 30 x 8 (x 5)
Pull ups: bw x 5, +20 kg x 4, 4, 3, bw x 6, 6, 5
RDL: 37.5 x 5 (x 3)
Face pulls between sets
*No belt.
Feeling slightly less weak today for the first time in ages. The deadlift and press sets were very comfortable and I could have pushed for a few more reps on both.
Three rounds of:
Neck harness: extension and flexion 2.5 kg x 55
Sit ups: 15
Dumbbell curls: 11 kg x 15
Weighted side bends: 11 kg x 16 each side
Hammer curls: 11 kg x 15
Dumbbell shrug: 11 kg dumbbells x 16
Squat: worked up to 117.5 x 3*, then 60 x 5 (x 5)
Bench press: worked up to 97.5 x 3, then 60 x 5 (x 5)
Dumbbell row: worked up to 50 x 7 (x 5)
Dumbbell fly: 2 sets of 10-12 reps
Cable pushdowns, rope attachment: 95 reps
Light face pulls between sets.
*No belt.
Three rounds of:
Neck harness: extension and flexion 2.5 kg x 50
Sit ups: 14
Dumbbell curls: 11 kg x 14
Weighted side bends: 11 kg x 16 each side
Hammer curls: 11 kg x 14
Dumbbell shrug: 11 kg dumbbells x 15
Light squat: 52.5 x 5, 65 x 5, 77.5 x 5
Deadlift: worked up to 140 x 3*
Press: worked up to 65 x 3, then 30 x 7 (x 5)
Pull ups: bw x 5, +20 kg x 4, 3, 3, bw x 5, 5, 5
RDL: 35 x 5 (x 3)
Face pulls between sets
*No belt.
Still not pushing past the prescribed reps, and it is working fine, especially with the deadlift. My lower back is generally always a bit sore from picking up/changing my seven-week-old daughter, so I am taking extra care here.
Three rounds of:
Neck harness: extension and flexion 2.5 kg x 45
Sit ups: 13
Dumbbell curls: 11 kg x 13
Weighted side bends: 11 kg x 15 each side
Hammer curls: 11 kg x 13
Dumbbell shrug: 11 kg dumbbells x 15
Squat: worked up to 110 x 5*, then 55 x 7 (x 5)
Bench press: worked up to 92.5 x 5, then 45 x 7 (x 5)
Dumbbell row: worked up to 50 x 6 (x 5)
Dumbbell fly: 2 sets of 12 reps
Cable pushdowns, rope attachment: around 90 reps
Light face pulls between sets.
*No belt.
Three rounds of:
Neck harness: extension and flexion 2.5 kg x 40
Sit ups: 12
Dumbbell curls: 11 kg x 12
Weighted side bends: 11 kg x 14 each side
Hammer curls: 11 kg x 12
Dumbbell shrug: 11 kg dumbbells x 14
Light squat: 52.5 x 5, 65 x 5, 77.5 x 5
Deadlift: worked up to 132.5 x 5*
Press: worked up to 60 x 5, then 30 x 6 (x 5)
Pull ups: bw x 5, +20 kg x 3, 2, bw x 5, 5
RDL: 32.5 x 5 (x 3)
Face pulls between sets
*No belt.
Three rounds of:
Neck harness: extension and flexion 2.5 kg x 35
Dumbbell curls: 11 kg x 11
Weights side bends: 11 kg x 13 each side
Hammer curls: 11 kg x 11
Dumbbell shrug: 11 kg dumbbells x 13
Lower back too sore for sit ups.
Barbell Training 