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
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
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.
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
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.
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
Bench press work sets: 98 x 5, 98 x 5, 98 x 10
Incline bench press: 50 x 9 (x 2)
Dumbbell row: 25 x 8, 35 x 5, 50 x 7, 6
EZ curl: bar plus 15 kg x 11 (x 2)
Squat work sets: 103 x 5, 103 x 5, 103 x 12*
Seated leg curl: 35 total reps with 17.5 kg
Facepulls and straight-arm pulldowns between sets
**No belt.
Bench press work sets: 97 x 5, 97 x 5, 97 x 10
Dumbbell row: 25 x 8, 35 x 5, 50 x 6, 6
Squat work sets: 101 x 5, 101 x 5, 101 x 12*
Plate loaded seated calf machine: 100 reps with 92 kg of plates added
Seated leg curl: 34 total reps with 17.5 kg
Facepulls and straight-arm pulldowns between sets
*No belt. Comfortable. Really enjoying squatting again for the first time in ages. I think the extra frequency has helped, plus I have recently tweaked my foot positioning – toes facing forward more. These two things have made my squat feel much tighter and generally better.
Bench press work sets: 95 x 5, 95 x 5, 95 x 8
Incline bench press: 50 x 8 (x 2)
Dumbbell row: 25 x 8, 35 x 5, 50 x 10*
Squat work sets: 95 x 5, 95 x 5, 95 x 10**
EZ curl: bar plus 15 kg x 10 (x 2)
Seated leg curl: 31 total reps with 17.5 kg
Facepulls and straight-arm pulldowns between sets
*Going to split these up into two sets next time. Probably do 50 x 6, 5 next session.
**No belt. Pretty comfortable.
Bench press work sets: 90 x 5, 90 x 5, 90 x 10
Dumbbell row: 25 x 8, 35 x 5, 50 x 9
Squat work sets: 90 x 5, 90 x 5, 90 x 12-13*
Plate loaded seated calf machine: 100 reps with 90 kg of plates added
Seated leg curl: 30 total reps with 17.5 kg
Facepulls and straight-arm pulldowns between sets
*No belt. Lost count a bit, these were pretty easy, as they should be.
Barbell Training 