Shoulder press 2x10 reps at 35kg 2x8 reps at 45kg 2x6 at 50kg 2x3 at 55kg assistance lifts pendlay rows 3x10reps at 45kg 1. lat raises 10reps with 12kg 2. front raises 10 reps with 12kg 3. rear flies 10 reps with 12kg did 1,2 and 3 then rest then repeat two more times chin ups to exhaust the raises knacker out my forearms so managed 30 before grip gave out - need to work on this. finished with planks - all for 30 seconds full plank 1 arm,1 leg plank - both sides side plank - both sides v sit up
using barbells for the press at the moment - I prefer dumbells but it's easier to increase the weights on a barbell rather than have to wander off looking for the next dumbell weight.
forgot to post this yesterday Deadlift day - 01/05/2012 Deadlifts: 1x10 - 70kg 1x8 - 80kg 1x6 - 90kg 1x4 - 100kg 1x2 - 110kg 2x1 - 120 kg 1x1 - 130 KG will be aiming for a 1 rep max of 15okg eventualy, that's 2x bodyweight Cable Woodchops - 3x10 reps 30kg 21's - 3 reps with 25kg finished with planks - all for 30 seconds full plank 1 arm,1 leg plank - both sides side plank - both sides v sit up
They're a variation on bicep curls: 1. lean against a wall so you can't cheat them. 2 imagine that there is a line about level with you solar plexus 3 now you do 21 curls, but the first 7 are from the fully lowered position to the invisible line, the next 7 are from the invisible line to the fully raised position and the last seven are from fully lowered to fully raised.
08/05/2012 had a long weekend break Bench Press: 2x10reps 45kg 2x8 reps 55kg 2x 6 reps 65kg 2 x 4 reps 70kg 2 x 2 reps 75kg cable pullovers 3x10 45kg cable pulldowns 3x10 45kg Machine Flies 3x10 - 56kg Dips 4x10 reps Finished with planks, side planks and v sit ups all done twice for 30 seconds.
Swapped the bench and shoulder press days around, mainly because deadlift day after shoulder press day was resulting in some major DOMS around the shoulder blades. anyway Deadlift day 1x10 - 75kg 1x8 - 85kg 1x6 - 95 kg 1x4 - 105kg 1x2 - 115kg 1x1 - 125kg 1x1 - 135kg It's got to the point where i know my back and legs can lift more but i just can't maintain the grip on anything heavier ( i haven't as yet used chalk or straps) next session I will raid my bouldering gear for chalk. woodchops - 3x10 35kg 21's - 3 sets at 30kg
Man i've been lax with this. 11/05/2012 - Squats 2x10reps @ 60kg 2x8 reps @ 80 2x6 reps @ 100 2x4 reps @ 120 2x4 reps @ 130 - taking it fairly easy because of a grading on sunday - don't want stiff legs lunges - 3x10 with 2x20kg dumbells leg extensions 3x10 @ 56kg hamstring curl 3 x10 @ 60kg hip abductors open 3x10 @60 hip abductors close 3x10 @60kg
14/05/12 Bench day Trying to work up to 2x10 reps of bodyweight (75KG) before i increase weight again. 2x10reps @ 55kg 2x8 @ 65kg 1x6 @ 75kg 1x3 @ 75kg - couldn't lift that weight again so finished off with: 2x10 @ 45kg Cable pullovers - 3x10 @ 40kg cable pulldowns 3x10 @ 40kg Dips 3x10 Planks, side planks and V sits all x2 for 30 seconds each to finish.
Back in training today. Shoulders Day Press: 1x10 @ 45kg 1x8 @ 50kg 5,4,3,2,1 @ 55kg 2x10 @ 45kg Single arm rows: 3x15reps @ 27.5kg lat raises : 3x10 @ 15kg rear flies : 3x10 @ 20kg pull ups 3x15reps finishes with v sits planks and side planks all 30 seconds x 2
24/05/2012 Bench Day Incline Bench ( was waiting for a normal bench to become free) 1x10 40kg 1x10 50kg Flat Bench 1x8 75kg ( bodyweight) 2x10 50kg Pullovers - 3x10 40kg Pulldowns 3x10 40kg Machine Flies - 3x10 56kg Dips 3x12
25/05/2012 Squat Day 2x10 80kg 2x8 100kg 2x6 120kg 2x4 130kg 2x2 135kg - Calf raises 3x10 125kg Hamstring Curls 3x10 63kg Knee extensions 3x10 63kg
Day of the Deadlifts 1x10reps - 80kg 1x8 reps - 100kg 1x2 reps 120kg 1x1 130kg 2x10reps 60kg Curls 3x10 15kg each hand preacher curls 3x10 30kg barbell Pullups 3x12 back raises 3x20 finishes with v sits planks and side planks all 30 seconds x 2
29/05/12 Not a lifting day but i felt restless so did a half hour run on a treadmill at the gym - Hill running programme - difficulty setting 16 of a possible 20. And yes, i know it's not as good as running outside. I prefer to run outside. But it's lunchtime, in the city and I have an hour to change, run, shower and get back to work.
30/05/2012 Bench day. Not a great workout today. Sooooooo hot bench 2x10 - 50kg 2x8 - 60 kg 2x 4 - 75kg pullovers 3x15 - 35kg pulldowns 3x15 45kg machine flies 3x10 56kg Dips 35 finished with 2x20 pushups and 2x20 leg raises