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

Bench and Deadlift: Wednesday, August 15, 2012

Bench work sets: 99 x 5, 99 x 5, 99 x 9

Incline dumbbell bench press: 15 kg x 15, 15

Dumbbell row: 25 x 8, 35 x 5, 50 x 7, 7

Deadlift work set: 136 x 8*

Dumbbell shrug: 15 x 11, 10, 10

Light facepulls and straight arm pulldowns throughout session

*No belt. Have swapped incline dumbbell bench for incline barbell bench.

Press and Deadlift: Wednesday, August 8, 2012

Press work sets: 53 x 5, 53 x 5, 53 x 10

Weighted chins: 10 kg x 7, 6

Deadlift work set: 134 x 8*

Barbell shrug: 60 x 11, 10, 10

Dumbbell rear lateral raise: 32 total reps with 2.5 kg

Light facepulls and straight arm pulldowns throughout session

*No belt.

Bench and Deadlift: Wednesday, August 1, 2012

Bench work sets: 96 x 5, 96 x 5, 96 x 7 (I think)

Incline bench press: 50 x 9, 8

Dumbbell row: 25 x 8, 35 x 5, 50 x 6, 5

Deadlift work set: 132 x 7*

Dumbbell shrug: 15 x 10 (x 3)

Light facepulls and straight arm pulldowns throughout session

*No belt. This was very comfortable, could have done more.

Press and Deadlift: Wednesday, July 25, 2012

Press work sets: 50 x 5, 50 x 5, 50 x 10

Weighted chins: 10 kg x 6, 5

Deadlift work set: 130 x 6*

Barbell shrug: 60 x 10 (x 3)

Dumbbell rear lateral raise: 30 total reps with 2.5 kg

Light facepulls throughout session

*No belt.

Deadlift and Bench Press: Friday, July 13, 2012

Deadlift work sets: 105 x 3, 120 x 3, 135 x 7*

Bench press work sets: 70 x 3, 80 x 5, 90 x 13, then 3 x 3 paused with 50 kg

Light squat: 52.5 x 8, 65 x 8, 77.5 x 8

Chin/pull ups: bodyweight x 5, then 4, 3, 3 with 20 kg

Barbell shrug: 60 x 16 (x 3)

Strict barbell row: 40 x 9 (x 3)

Dips: bodyweight x 5, then x 18

Leg curl: 55 total reps with 15 kg

Leg extension: 55 total reps with 15 kg

Light facepulls and straight arm pulldowns between sets.

*No belt.

Deadlift and Bench Press: Friday, July 6, 2012

Deadlift work sets: 97.5 x 5, 112.5 x 5, 127.5 x 6*

Bench press work sets: 65 x 5, 80 x 5, 85 x 11, then 3 x 3 paused with 45 kg

Light squat: 52.5 x 6, 65 x 6, 77.5 x 6

Chin/pull ups: bodyweight x 5, then 3, 3, 3 with 20 kg

Strict barbell row: 40 x 8 (x 3)

Barbell shrug: 80 x 15, 60 x 15, 15 (will use 60 for all sets next time)

Dips: bodyweight x 5, then x 16

Leg curl: 52 total reps with 15 kg

Leg extension: 52 total reps with 15 kg

Light facepulls and straight arm pulldowns between sets.

*No belt.