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

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

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, 8 January: Assistance

Face pulls throughout session

Power shrug 60, 70, 80, 90, 100 x 5

EZ curl bar + 10 kg x 10 x 3

Reverse curl EZ bar + 5 kg x 10 x 2

Dumbbell hammer curl 7.5 x 10 x 2

Sit ups bw x 10 x 2, + 5 kg x 10, + 10 kg x 10, bw x 10

Side bends 20 kg x 10 x 5

Calf raise 35, 45, 55, 65, 75 x 10

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

Friday, December 7, 2012

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

Bench press 120 x 5, 5, 5, 70 for reps, wider grip

Fly 2.5 x 15, 5 x 29

Bodyweight dips 5, 19

Lat pull down 47 total reps with 19 kg

Squat 136 x 3, 3, 3, 80 for reps

Reverse curls and curls: empty EZ bar x 63 each (126 total reps)

Rope attachment pushdowns 126 reps

Leg curl (14 kg) 32 total reps

Lying leg extension (14 kg) 32 total reps

Went for triples today on the squat. Will build the reps to 5, 5, 5 before I add weight.

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.