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 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

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

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

 

Wednesday, December 19, 2012

Facepulls and straight-arm pulldowns for warmup, plus facepulls throughout session

Press worked up to 80 x 2, 85 x 1*, back off/strip sets with 70, 60, 50, 40

Bodyweight chins 65 total

Deadlift 162 x 5, deficit deadlift off thick plate 103 x 3 x 2

Barbell shrug 90 x 10 x 3, 60 x 15 x 2

Dumbbell rear laterals 2.5 x 48 total reps

Dumbbell curls two sets

Hammer curls two sets

Rope pushdowns 132 reps

Standing calf machine 35 x 10, 45 x 10, 55 x 10, 65 x 10, 75 x 11

*I think the military press double and single are both records for me.

Wednesday, December 12, 2012

Facepulls/straight arm pulldowns

Bench 121 kg x 5, 5, 5; reps with 70

Plate fly 2.5 kg x 15, 5  x 30

Incline db bench 17.5 kg x 15, 14

Dumbbell row 50 kg x 18, 18

Lat pulldown 48 total reps with 19 kg

Deadlift 160 x 5, deficit deadlift off thick plate 102 x 3, 3

Dumbbell shrug 15 kg x 14, 13, 13

Pendlay row 55 x 5, 5, 5

Reverse curls and curls: empty EZ bar x 64 each (128 total reps)

Rope attachment pushdowns 128 reps

Dumbbell rear laterals 2.5 x 47 total reps

Leg press 90 x 10, 10, 10, 10, 10

Standing calf machine 35 x 19, 18

Wednesday, December 5, 2012

Facepulls and straight-arm pulldowns for warmup, plus facepulls throughout session

Press 73 x 5, 5, 75 x 5, 40 for reps

Close grip bench 45 x 16, 16

Weighted chins (16 kg) 8, 7

Seated cable row 46 total reps with 19 kg

Deadlift 158 x 5, deficit deadlift off thick plate 101 x 3 x 2

Barbell shrug 60 x 13, 13, 13

Pendlay row 52.5 x 5, 5, 5

Dumbbell rear laterals 2.5 x 46 total reps

Leg press 87.5 x 10, 10, 10, 10, 10

Standing calf machine 35 x 18, 17

Friday, November 30, 2012

Hello again. I have been training, just not blogging. Not much has changed, although I’m wearing a belt again for squat, deadlift and press work sets.

Facepulls and straight-arm pulldowns for warmup, plus facepulls throughout session

Press 73 x 5, 5, 5, 40 for reps

Close grip bench 45 x 16, 15

Weighted chins (16 kg) 7, 7

Seated cable row 45 total reps with 19 kg

Squat 132 x 5, 5, 5, 80 for reps

Reverse curls and curls: empty EZ bar x 62 each (124 total reps)

Rope attachment pushdowns 124 reps

Leg curl (14 kg) 30 total reps

Lying leg extension (14 kg) 30 total reps

Training roundup: September 4-7, 2012

September  4

Neck harness flexion and extension: 5 kg x 36 x 4

Sit up: 7.5 kg x 10

Side bend: 23.5 kg x 10 x 2

Bodyweight heel raise: 20 each side, squeeze at top

September 5

Bench work sets: 101 x 5, 101 x 5, 101 x 10

Incline dumbbell bench press: 17.5 kg x 15, 15

Dumbbell row: 50 kg x 8, 8

Deadlift: light rehab sets with 60 – 100 kg*

Dumbbell shrug: 15 kg x 11, 11, 11

Leg press: 45 kg x 10, 55 kg x 10 x 5

Facepulls and straight-arm pulldowns throughout session

September 7

Press work sets: 59 x 5, 59 x 5, 59 x 9*

Weighted chins: 12 kg x 8, 8

Dumbbell rear lateral raises: 34 total reps with 2.5 kg 

Squat: light rehab sets with 60 – 100 kg*

 

EZ bar curls: bar weight + 15 kg x 12, 12

 

Seated leg curl: 40 total reps with 17.5 kg

Leg extension: 40 total reps with 17.5 kg

Facepulls and straight-arm pulldowns between sets

25 minutes on stationary cycle

*No belt.

Back injury symptoms improving significantly now.

Bench and Deadlift: Wednesday, August 15, 2012

Bench work sets: 99 x 5, 99 x 5, 99 x 9

Incline dumbbell bench press: 15 kg x 15, 15

Dumbbell row: 25 x 8, 35 x 5, 50 x 7, 7

Deadlift work set: 136 x 8*

Dumbbell shrug: 15 x 11, 10, 10

Light facepulls and straight arm pulldowns throughout session

*No belt. Have swapped incline dumbbell bench for incline barbell bench.