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.

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

Light Session: Wednesay, July 11, 2012

Leg curl: 54 total reps (15 kg)

Leg extension: 54 total reps (15 kg)

Light squat: 52.5 x 7, 65 x 7, 77.5 x 7

Machine row #1: 51 total reps (20 kg)

Dumbbell rear lateral raise: 51 total reps (2.5 kg)

Upright row: 31 total reps (15 kg)

Dumbbell fly: 31 total reps (5 kg)*

Incline dumbbell bench press: 31 total reps (10 kg), no.3 incline**

Dumbbell lateral raise: 31 total reps (2.5 kg)

Dumbbell press: 31 total reps (5 kg)

Machine row #2: 51 total reps (15 kg)

Cable pushdowns, rope attachment: 31 total reps (6.25 kg)

Plate loaded calf machine: 100 total reps with 102.5 kg

Light face pulls throughout session

*May substitute machine fly

**May substitute incline machine press

Light Session: Wednesay, July 4, 2012

Leg curl: 51 total reps (15 kg)

Leg extension: 51 total reps (15 kg)

Light squat: 52.5 x 5, 65 x 5, 77.5 x 5

Machine row #1: 50 total reps (20 kg)

Dumbbell rear lateral raise: 50 total reps (2.5 – 5 kg, use 2.5 kg next time)

Upright row: 30 total reps (15 kg)

Dumbbell fly: 30 total reps (5 kg)

Incline dumbbell bench press: 30 total reps (10 kg), no.3 incline

Dumbbell lateral raise: 30 total reps (2.5 kg)

Dumbbell press: 30 total reps (5 kg)

Cable pushdowns, rope attachment: 30 total reps (6.25 kg)

Plate loaded calf machine: 100 total reps with 100 kg

Machine row #2: 50 total reps (15 kg)

Light face pulls throughout session