Tag Archives: press

Training: March 25-29, 2013

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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

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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

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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

Saturday, February 23, 2013

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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

Catching up: February 19, 20, 21, 2013

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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, December 19, 2012

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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.

Monday, December 17, 2012

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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

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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

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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.