Monday 11/11/2013
Back Squat
4x8 90kg (no belt, shoes or wraps)
Incline Bench Press
4x8 65lb dumbbells
Bent Over Row (machine)
4x8 35kg
Arnold Press
4x8 35lb dumbbells (40's next time)
Triceps Push down
4x10 pin 7
Standing Biceps curl
4x8 15kg plus the weight welded to the bar
21/05/2013
Lower body
Quad dominant
Back Squats
4x8 @ 105kg
Walking Lunges
30kg dumbbells - 12 strides each leg x 3
Glute bridges
4x8 @ 30kg
Technique work on pistol squats.
Weighted ab crunches 4x10
16/05/2013
Lower body (2)
Hamstring dominant leg session.
Romanian Deadlifts
4x8 100kg (I'll use straps next time)
Back Squat
3x12 80kg
Hamstring curls
3x8 80lb 1x8 70lb
Seated Calve raise
4x 8-12
Rest day tomorrow may do another session Saturday morning.
Barbell Benny
15/05/2013
Upper body Pull + triceps
Deadlift
warm up 3x60 5x70 3x 80
4x100kg
4x110kg
4x120kg
4x130kg
4x140kg
Concentrated on speed, explosive lifts. form was good 140 went up no trouble. (no belt and hook grip)
Bent Over Row
4x8 60kg
Cable pull down
pin 7 4x8
SKULL crushers!! (dramatic) Lying Triceps extension (not so dramatic)
4x8 35kg
Triceps pushdown
4x10 pin 4 Slow tempo
Tricep pump of justice ensued!
14/05/2013
Upper body push
Second session of the day! Sometimes life can get in the way of training and our goals, doubling up on sessions on the same day has worked wonders for me. Lower in the AM upper in the PM!
Bench press
4x5 @ 110 kg
incline dumbbell supper set
Fly into press both sets of 8 with 40 lb dumbbells 1:4 tempo
Seated shoulder Press machine
Pin 5 4x8 1:4 tempo
Dumbbell side raises
3x12 with 20lb dumbbells
Good session!
3000 kcals down the hatch yesterday ...woke up lighter this morning... 68.8kg :( The upside, I'm getting ripped on 2800-3000 kcals a day, with an office job and no cardio. My metabolism is rebuilt!
14/05/2013
Lower body (1)
Quad dominant leg session today.
Back squat - 4x8 100 kg
walking lunges 24 strides x3 45 kg
Leg extensions 3x10
calves seated 3x12 100 kg
PB on the back squats for reps (no belt)
Over all really good session.
05/04/2013
Lower Body
Legs day- I was really up for this today, looking back at my last logged training session this one blew it out of the water!
Back Squat
5x4
95kg
100kg
102.5kg
105kg
110kg High bar squat pb! It felt reasonably easy too! I feel better that my high bar squat is above my bench press, that was just embarrassing.
Hack squat
4x8 @100kg
Leg Press
4x8 @ 200kg
Leg extension
3x12 pin 6
Calve raises
3x12 @ 50kg
Conditioning
4x25 kettlebell snatches 2 on each arm
04/04/2013
Upper Body Pull
I do think there is a correlation between my performance and energy levels from when I train on my own or with someone else. I trained with a mate on Wednesday, I was in the groove and felt good, I lifted heavy and with confidence. Last night I was on my own for dead lifts again, I over think my lifts especially on dead lift day. I've got squats later on with another friend of mine so hopefully I'll have a good one!
Dead Lift
5x4 @ 142.5kg no wraps or belt.
Bent Over Row
4x8 @ 70kg
Cable Close Grip Pull Down
4x8 pin 10 - Tempo 4:1
Standing Triceps Extensions (single arm Dumbbell)
4x8 @ 30lb
Triceps Push Down
4x8 @ pin 10
Not a bad session at all, Dead lifts are up from my usual 140's and after training heavy the day before. Squats later on, this will be the third training day in a row but it was either that or not training at all .... the decision was quite easy.
I took this picture after training on Wednesday, my lean gain progress is going well, all I have to do is stay true to the course through the summer months. I'm in a 'beach ready' condition anyway so I can't see me doing a cut any time soon.
Have a good Friday and enjoy the weekend!
03/04/2013
UPPER BODY (push)
It would seem I've missed two days of logging my training sessions :( I'm sure I had added them in! Ah well, It will be easier to compare with last weeks.
Flat Bench Press
5x4 @ 105kg (+5kg on last week) - I felt solid on this, no spotter needed I pressed with good control like a pneumatic piston :)
Incline dumbbell
4x8 @ 60lb Tempo 4:1
Barbell Shoulder Press
behind the neck
5x4 @ 57.5kg Yolk is getting stronger!
Seated Machine Press(just fancied it)
3x8 pin 6 1x8 pin 5 tempo 4:1 Quite liked this for a change.
Preacher Curls
4x8 pin 10 + a triple drop set! ;)
Really good session, I was made up with my bench press, I'll add the 1.25kg plates next week. Does anyone else add these smaller plates or do you just go straight for the 2.5kg ??
Hope everyone is having a good week 'Pull Day' today ...I'll post it this time
Happy Thor's day
25/03/2013
UPPER BODY (push)
Flat bench Press
5x4 @ 100kg - a little lighter than last time. I didn't want to go straight back in to where I was at, I'll build back up and surpass previous weights lifted.
Incline Dumbbell Press
4x8 @ 60lb
Barbell Shoulder Press
5x4 @ 57.5kg surprisingly strong after doing incline chest. 60kg would be nice :)
Lateral raise
4x8 @ 25lb
Dumbbell Biceps curls
1,1,2,2,3,3,4,4,5,5,5,5,4,4,3,3,2,2,1,1 @ 35lb - IT BURNS!
Preacher curl
4x8 @ pin 8 on the machine
Conditioning
5x3 muscle ups! nuff said.
Over all a really enjoyable session. It's a pull predominant session tonight...DEADLIFTS :)
Barbell_Benny
25/03/2013
Lower Body
Back Squats
5x95kg
5x100kg
5x105kg
5x107.5
5x110kg Felt solid, I had someone there to spot as I was out of the rack but he wasn't needed
Front squats
5x 80kg
5x 80kg
5x 75kg
5x 75kg
5x 70kg I slowed the tempo and lowered the weight towards the end of these sets, I was rushing.
Stiff Leg Deadlifts
4x8 @ 32kg dumbbells
Leg extentions
4x8
Leg curls
4x8
Standing and seated calves
4x12
A good first session back after a nine day break, I did loads of stretching before and after this session plus 30 mins on the foam roller when I got home.
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