Monday, December 17, 2012

Facepulls/straight arm pulldowns

Bench 122 kg x 5, 5, 4; reps with 70

Dumbbell row 20 x 10, 25 x 10, 30 x 10, 35 x 10, 30 x 10, 25 x 10, 20 x 10

Leg curl 14 kg x 15 x 3

Leg extension 14 kg x 15 x 3

Incline dumbbell shrug 15 kg x 15 x 3

Squat 60 kg x 5 x 5

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

Knee pain has improved a bit. Did some extensions and curls before I did my light squats to pump some blood into the area. The squats were ok, discomfort wise, but I will have to take it easy until it heals properly.

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

Monday, December 10, 2012

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

Press 74 x 4, 4, 4, 40 for reps

Close grip bench 45 x 17, 16

Weighted chins (16 kg) 8, 6, 1

Seated cable row 47 total reps with 19 kg

Squat 136 x 4, 4, 3, reps with 80

Standing calf machine 35 x 18, 18

Leg curl 14 kg for 33 total reps

Leg extension 14 kg for 33 total reps

Started getting pain in/below left knee during the squats, so had to cut the last set short.

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.

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

Monday, December 3, 2012

Facepulls/straight arm pulldowns

Bench 119 kg x 5, 5, 5; reps with 70

Plate fly 2.5 kg x 15, 5  x 28

Incline db bench 17.5 kg x 14, 14

Dumbbell row 50 kg x 17, 17

Lat pulldown 46 total reps with 19 kg

Squat 134 kg x 5, 5, 5; reps with 80

Pushdowns 125 reps

Standing calf machine 35 kg x 17, 17

Leg curl 14 kg x 31 total reps

Leg extension 14 kg x 31 total reps

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.

Press and Squat: September 3, 2012

Press work sets: 58 x 5, 58 x 5, 58 x 8

Weighted chins: 12 kg x 8, 7

Squat: very light rehab sets with 50 – 67.5 kg*

 

Plate-loaded calf machine: 40 reps with 100 kg plates

Seated leg curl: 39 total reps with 17.5 kg

Leg extension: 39 total reps with 17.5 kg

Facepulls and straight-arm pulldowns between sets

*No belt. Very light squats today to begin back rehab, after strain a week ago. Felt ok, but a little odd. Going to take a little while to get back to normal.

I am with the press sets today, although they were a little uncomfortable. I was happy I could do them and have enough stability to get close to my expected rep trend.

Press and Squat: August 17, 2012

Press work sets: 55 x 5, 55 x 5, 55 x 10

Weighted chins: 10 kg x 8, 8

EZ bar curls: bar + 15 kg x 12, 11

Dumbbell rear laterals: 33 total reps

Squat work sets: 107 x 5, 107 x 5, 107 x 10*

Seated leg curl: 37 total reps with 17.5 kg

Facepulls and straight-arm pulldowns between sets

*No belt.