Training: March 25-29, 2013

Monday, March 25

1. Facepulls: throughout
2. Deadlift: worked up to 105 x 13
3. Lighter squat: 60 x 5 x 3, 70 x 5 x 2 supersetted with…
4. Bodyweight pull ups: 6, 6, 6, 5, 5
5. Machine row: 25 x 11, 11 ,11
6. Seated leg extension and lying leg curl 14 kg x 16, 15, 15 supersetted
7. Standing calf machine: 70, 80, 90, 100, 110 x 10
8. Abs: sit ups 12, 12, 11
9. Neck harness at home 10 kg x 26 flexion and extension
10. Wrist curls at home 6 kg x 7, 7, 7 each side

Tuesday, March 26

1. Facepulls: throughout
2. Bench: worked up to 75 x 5*, 5*, 17
3. Military press: 40 x 5 x 5
4. Incline dumbbell press, supersetted with incline dumbbell shrug: 17.5 x 11, 11, 11
5. Plate flys: 5 x 11, 11, 11
6. EZ curls, supersetted with lying triceps extensions: bar plus 10 kg x 11, 11, 11
7. Side bends 20 x 12, 12, 11

Wednesday, March 27

1. Neck harness at home 10 kg x 27 flexion and extension
2. Wrist curls at home 6 kg x 8, 7, 7 each side

Thursday, March 28

1. Facepulls: throughout
2. Squat: worked up to 80 x 5, 5, 18
3. Deficit, wide grip, Romanian deadlift: 40 x 6, 6, 6
4. T bar row: bar plus 30 x 11, 11, 11, 10, 10
5. Dumbbell row: 17.5 x 11, 11, 11
6. Dumbbell shrug: 15 x 11, 11, 11
7. Standing individual leg curl machine: 15 kg x 15, 10 x 15, 5 x 16†
8. Seated individual leg extension machine: 15 kg x 10, 20 x 10, 25 x 10†
9. Standing calf raise machine: 72.5, 82.5, 92.5, 102.5, 112.5 x 10
10. Sit ups 12, 12, 12

Friday, March 29

1. Facepulls
2. Press: worked up to 40 x 5*, 5*, 13
3. Light bench: 50 x 5 x 3, 55 x 5 x 2
4. Dips: bodyweight x 11, 11, 10
5. Front, side, rear dumbbell raises: 2.5 kg x 11, 11, 10 in a circuit, non stop.
6. Hammer curls: 7.5 x 11, 11, 10 supersetted with…
7. Lying triceps extensions: ez bar plus 15 kg x 9, 9, 8
8. Weighted side bends 20 kg x 12, 12, 12
9. Neck harness flexion and extension 10 kg x 28 at home
10. Reverse and regular dumbbell wrist curls 6 kg x 8, 8, 7 at home

*paused reps, with maximum bar speed/acceleration on concentric phase.

†usual machine was out-of-order, so I had to use the individual leg machines – which proved much better. Standing leg curls feel so much better, and the individual leg aspect allows extra focus on the quads/hams. Will be switching permanently now.

Training: March 20-22

Wednesday, March 20

1. Neck harness at home 10 kg x 24, flexion and extension
2. Reverse and regular wrist curls at home 6 kg x 7, 6, 6 each side

Thursday, March 21

1. Facepulls: throughout
2. Squat: worked up to 80 x 5, 5, 17
3. Deficit, wide grip, Romanian deadlift: 40 x 6, 5, 5
4. T bar row: bar plus 30 x 11, 11, 10, 10, 10
5. Dumbbell row: 17.5 x 11, 11, 10
6. Dumbbell shrug: 15 x 11, 11, 10
7. Leg extension and curl 14 kg x 15, 15, 15 supersetted
8. Standing calf raise machine: 67.5, 77.5, 87.5, 97.5, 107.5 x 10
9. Sit ups 12, 11, 11

Friday, March 22

1. Facepulls
2. Press: worked up to 40 x 5, 5, 12
3. Light bench: 50 x 5 x 4, 55 x 5
4. Dips: bodyweight x 11, 10, 10
5. Front, side, rear dumbbell raises: 2.5 kg x 11, 10, 10 in a circuit, non stop.
6. Hammer curls: 7.5 x 11, 10, 10 supersetted with…
7. Lying triceps extensions: ez bar plus 15 kg x 9, 8, 8
8. Weighted side bends 20 kg x 12, 11, 11
9. Neck harness flexion and extension 10 kg x 25 at home
10. Reverse and regular dumbbell wrist curls 6 kg x 7, 7, 6 at home

Training: March 13-19, 2013

Wednesday, March 13

1. Facepulls: throughout
2. Deadlift: worked up to 105 x 11
3. Lighter squat: 60 x 5 x 5 supersetted with…
4. Bodyweight pull ups: 6, 5, 5, 5, 5
5. Machine row: 25 x 11, 10 ,10
6. Leg extension and curl 14 kg x 14, 14, 14 supersetted
7. Standing calf machine: 60, 70, 80, 90, 100 x 10
8. Abs: sit ups 11, 11, 10
9. Neck harness at home 10 kg x 22 flexion and extension
10. Wrist curls at home 6 kg x 6, 6, 5 each side

Thursday, March 14

1. Facepulls: throughout
2. Bench: worked up to 75 x 5, 5, 13
3. Military press: 35 x 5 x 5
4. Incline dumbbell press, supersetted with incline dumbbell shrug: 17.5 x 11, 10, 10
5. Plate flys: 5 x 11, 10, 10
6. EZ curls, supersetted with lying triceps extensions: bar plus 10 kg x 11, 10, 10
7. Side bends 20 x 11, 11, 10

Friday, March 15

1. Facepulls: throughout
2. Squat: worked up to 80 x 5, 5, 16
3. Deficit, wide grip, Romanian deadlift: 40 x 5 x 3
4. T bar row: bar plus 30 x 11, 10, 10, 10, 10
5. Db row: 17.5 x 11, 10, 10
6. Dumbbell shrug: 15 x 11, 10, 10
7. Leg extension and curl 14 kg x 15, 14, 14 supersetted
8. Calves: 62.5, 72.5, 82.5, 92.5, 102.5 x 10
9. Sit ups 11, 11, 11

Sunday, March 17

1. Facepulls: throughout
2. Deadlift: worked up to 105 x 12
3. Lighter squat: 60 x 5, 5, 5, 5 then 70 x 5 supersetted with…
4. Bodyweight pull ups: 6, 6, 5, 5, 5
5. Machine row: 25 x 11, 11 ,10
6. Leg extension and curl 14 kg x 15, 15, 14 supersetted
7. Standing calf machine: 65, 75, 85, 95, 105 x 10
8. Sit ups 11, 11, 11
9. Neck harness at home 10 kg x 23 flexion and extension
10. Wrist curls at home 6 kg x 6, 6, 6 each side

Tuesday, March 19

1. Facepulls: throughout
2. Bench: worked up to 75 x 5, 5, 14
3. Military press: 37.5 x 5 x 5
4. Incline dumbbell press, supersetted with incline dumbbell shrug: 17.5 x 11, 11, 10
5. Plate flys: 5 x 11, 11, 10
6. EZ curls, supersetted with lying triceps extensions: bar plus 10 kg x 11, 11, 10
7. Side bends 20 x 11, 11, 11

Saturday, February 23, 2013

On Saturdays I’m going to do a quick, light, session to pump some blood into the muscles and joints, and aid recovery.

One leg split squat x 5 and barbell row 26 kg x 10 between most upper body sets

Dumbbell fly 6 kg x 10 x 5

Dumbell bench 6 kg x 10 x 5

Dumbbell side raise 6 kg x 10

Dumbbell front raise 6 kg x 10

Dumbbell rear 6 kg x 10

Dumbbell press 6 x 15

Push ups x 12, 12

Dumbbell curl 6 kg x 15

Hammer curl 6 kg x 15

One arm overhead tricep extension 6 kg x 25

Dumbbell fly 6 kg x 20

Catching up: February 19, 20, 21, 2013

Tuesday, February 19

Facepulls throughout session
Bench  60 x 5 x 5
Close grip bench 40 x 8 x 3
Plate fly 5 x 10 x 3
Incline dumbbell press 10 x 10 x 3
Lying EZ triceps extensions, bar plus 10 kg x 8 x 3
Reverse EZ curl bar plus 10 kg x 8 x 3
EZ curl bar plus 12.5 kg x 8 x 3
Side bends 20 kg x 8 x 5 each side

Wednesday, February 20

Facepulls throughout session
Sit ups plus 5 kg x 5 x 3
Deadlift  100 x 5 (off 5 kg bumper plate)
Wide grip deficit deadlift (off 4″) 90, 80, 70 x 3
Power shrugs wide grip 60, 70, 80, 80, 80 x 5
Good morning 15 x 5 x 3
Dumbbell row 10 sets of 10, start 10, up 6, down 5
Calves 42.5, 52.5, 62.5, 72.5, 82.5 x 10
*Neck at home in evening 10 kg x 16 flex. + ext.

Thursday, February 21

Facepulls throughout session
Side bends 20 kg x 9 x 5 each side
Press 40 x 5 x 5
BW dips 5, 5, 5
Dumbbell shoulder press 10 x 10 x 3
Dumbbell side raise 2.5 x 10 x 2
Dumbbell front raise 2.5 x 10 x 2
Dumbbell rear lateral 2.5 x 15 x 3
Dumbbell curl 10 x 10 x 2
Hammer curl 10 x 10 x 2
Lying EZ triceps extensions, bar plus 10 kg x 9, 8, 8

Monday, February 18, 2013

Starting out again, different emphasis now: light weights, trying to build speed and explosion in the main movements.

Also going to try and keep to the following template:

Mon – squat and assistance (neck in evening)

Tue – bench and assitance

Weds – Dealift and assistance (neck in evening)

Thurs – Press and assistance

Fri – squat and assistance (neck in evening)

Sat – upper assitance

Monday’s workout

Facepulls throughout

Sit ups bw x 8 x 3

Squat 80 x 5 x 3

Pull ups bw x 5 x 3

Dumbbell shrugs 12.5 x 10 x 3

Barbell reverse wrist curl 10 kg x 8 x 3

Barbell wrist curl 10 kg x 8 x 3

Leg press 50 x 10 x 2, 75 x 15

Lying leg curl 14 x 12, 12, 12

Leg extension 14 x 12, 12, 12

Standing calf machine 40, 50, 60, 70, 80 x 10

*Neck at home in evening 10 kg x 15 flex. + ext.

Wednesday, January 16: Evening

Neck harness: extension and flexion 7.5 kg x 52 each

Wednesday, 16 January: Assistance

Face pulls throughout session

Power shrug 60, 70, 80, 90, 102.5 x 5

EZ curl bar + 12.5 kg x 10 x 3

Reverse curl EZ bar + 7.5 kg x 10 x 2

Dumbbell hammer curl 10 x 10 x 2

Sit ups bodyweight x 10, 10, + 5 kg x 10, + 10 kg x 12, bodyweight x 10

Side bends 20 kg x 11 x 5 each side

Calf raise 40, 50, 60, 70, 80 x 10

Tuesday, 15 January: Volume

Face pulls throughout session

Squat: 90 x 5 x 5

Press: 45, 47.5, 50, 52.5, 55 x 5

Pull up bw x 3, 5, 5, + 10 kg x 6, bw x 7, 3, 3, 3

Dips: bodyweight x 5, 12, +10 kg x 9, bodyweight x 9

Dumbell shoulder press 10 x 10 x 3

EZ tricep extensions bar + 10 kg x 11 x 3

Good morning 12.5 x 5 x 3

Leg press 50 x 10 x 2, 75 x 22

Leg extension 14 x 15 x 3

Leg curl 14 x 15 x 3

Friday, January 11: Heavy

Squat: worked up to 110 x 5

Bench: worked up to 100 x 5

Deadlift: worked up to 120 x 5

Dumbbell row: 12.5, 15, 17.5, 20, 22.5, 25, 22.5, 20, 17.5, 15, 12.5 x 10

Dips: bodyweight x 5, 12, +10 kg x 8, bodyweight x 8

Incline dumbbell shrug: 12.5 x 10 x 3

Dumbbell shrug: 12.5 x 10 x 3

Dumbbell rear lateral: 2.5 x 20 x 3

Romanian deadlift: 30 x 5 x 3

Leg press: 50 x 10 x 2, 75 x 21

Leg curl: 9.5 x 15 x 3

Leg extension: 9.5 x 15 x 3

Standing calf raise: 37.5, 47.5, 57.5, 67.5, 77.5 x 10