It's Business Time!

MiNdGaM3

January 16th 2012

Leg Press, 1 leg medium-high ROM
87.5kg x 12/12/12
Leg Press medium -high ROM
155kg x 15

Bench Press
62.5kg x 5/3/3/3/3

1 leg extensions
22.5kg x 12/12/12

Incline Bench
50kg x 5/5/5

Straight Leg Raises
10/10/10

Full Squat
Bar x 10, 30kg x 8
40kg x 6, 50kg x 5/5

Leg Curl
50kg x 12/12/12

Back Extension Medium ROM
120kg x 12/12/12

Delt Row Machine
85kg x 5, 87.5kg x 5/5

DB Flyes
10kg x 10/10/10

DB Rows
30kg x 5/5/5

Chip-Ups
4/4/4

Lat Pulldown
77.5kg x 5/5/5

Enjoyed today's workout. First time doing squats with a bit of weight, my knee and back managed it fine and I felt as though I could have gone heavier.
Bench Press felt tough from the word go, but I'm happy that I didn't go below 3 reps on any set.
Everything else was grand.

MiNdGaM3

January 17th 2012

Leg Press, 1 Leg, Medium-High ROM
90kg x 12/12/12
Leg Press, Medium-High ROM
150kg x 15

Leg Extension, 1 leg
22.5kg x 12/12/12

Leg Curls
47.5kg x 12, 50kg x 12/12

DB Shoulder Press
18kg x 5/5/5

Straight leg Raises
x10/10/10

Close Grip Bench Press
50kg x 5/5, 52.5kg x 5

Tricep Pulldowns
33.75kg x 6/6/6

EZ Bar Shrugs
90kg x 6/6/6
DB Standing Tricep Extensions
16kg x 6, 18kg x 6/6

Lat Raises
10kg x 6/6

EZ Curls
32.5kg x 5/5/5
Hammer Curls
18kg x 5/5/5

Back Extensions
BW x 10/10/6

MiNdGaM3

19th January 2012

Well, after visiting my physio yesterday and coming to the realisation that the 8 weeks strengthening programme has done practically nothing, I shall be getting booked in for a scan soon. I have also decided to ditch the 12 x 3 thing and just start trying to lift heavy. Heavy low rep squats and deadlifts on most days. With that in mind, here's todays log

Bench Press
Warm Up & 70kg x 1 (I had to tell the guy spotting me that "I got it" several times to get his hands off the bar, so I won't count this as a PR)
45kg x 8/8/8
40kg x 10

Deadlift
60kg x 8
80kg x 4
100kg x 2/1

DB Bench Press
20kg x 6, Incline 20kg x 6/6
Flat 16kg x 10

DB Rows
30kg x 5/5/5
DB Flyes
10kg x 10/10/10

Row Machine
87.5kg x 5/5/5
Straight Leg Raises
10/10/10

Wide Grip Pull Ups
4/4/4

Pulldown Machine
80kg x 5/5/5

MiNdGaM3

January 20th 2012

DB Shoulder Press
20kg x 5/5/5

DB Lat Raises
10kg x 6/6/6

EZ Bar Shrugs
90kg x 6/6/6
DB Standing Tricep Extensions
20kg x 8/8/8

Tricep Pulldowns
33.75kg x 6/6/6

CG Bench Press
Bar x 10
30kg x 8
40kg x 8/8/8

Full Squats
Empty Bar x 10, 30kg x 8
40kg x 6, 50kg x 3,
60kg x 3, 62.5kg x 2
67.5kg x 1

Hanging Leg Raises
10/10

Enjoyed today's workout especially the squats. Actually, my back and knee hurt less when squatting than simple sitting down!
I think I'll do the shoulder stuff before triceps from now on as it made things much easier today.

MiNdGaM3

January 23rd 2012

Bench Press
62.5kg x 5/5/4/3/3

Full Squat
Bar x 6, 40kg x 4
60kg x 2, 65kg x 2
67.5kg x 1, 60kg x 2.

Incline DB Press
20kg x 5/5, 22kg x 5

DB Rows
32kg x 5/5/5
DB Flyes
10kg x 5/5/5

Row Machine
85kg x 5/5/5
Hanging Straight Leg Raises (Holding DB between feet)
+5kg x 6/6/6

Wide Grip Pull Ups
4/4/4
Torso Rotation Machine
70kg x 6/6/6

Lat Pulldown
85kg x 5/5/5

Foam Rolling and Stretching

Most things were fine today. I feel as though I could go a bit heavier on the squats but at around 65kg it starts straining my lower back a bit.
Bit of an improvement on the bench, made 20/ 25 reps as opposed to 17 last week.
Accidently put too little on the machine rows and too much of the lat pulldowns, ah well.

MiNdGaM3

January 24th 2012

DB Shoulder Press
20kg x 5/5/5

BB Shoulder Press
Bar x 10/8, 30kg x 8/8

DB Lat Raises
10kg x 6/6/6

Hanging Leg Raises
+5kg x 6/6/6

CG Bench Press
50kg x 5/5/5

EZ Bar Shrugs
90kg x 6/6/6
Skull Crusher
35kg x 5/5/5

Tricep Pulldowns
33.75kg x 5/5/5

Torso Rotation Machine
70kg x 6, 80kg x 6, 90kg x 6

DB Step Ups
(2 x 20kg) x6/6/6

Knee felt pretty good today, back was ok. Enjoyed the step ups, even though they're pretty tiring. Not sure whether to have a rest day tomorrow or to go do some core work, guess I'll see how I feel tomorrow morning!

MiNdGaM3

26th January 2012

Bench Press
Warm Up & 70kg x 1PR
42.5kg x 3/3/3/3/3

Squat
Bar x 10
45kg x 3/3/3/3/3

Decline DB Bench Press
22kg x 5/5/5

DB Rows
32kg x 5/5/5
DB Flyes & Decline Flyes
10kg x 10/10/10

Straight Leg Raises
5kg x 6/6/6

Wide Grip Pull Ups
4/4/4

Torso Rotation Machine
102.5kg x 6/6/6

Pulldown Machine
85kg x 5/5/5

A PR today with the bench, which wasn't too much of a struggle. Left shoulder was a little sore during DB rows, then on the row machine it felt a bit worse so I skipped it today. Everything else was fine.

MiNdGaM3

January 27th 2012

DB Shoulder Press
20kg x 5/5/5

DB Lat Raises
10kg x 6/6/6

EZ Bar Shrugs
92.5kg x 6/6/6
Skull Crushers
35kg x 5/5/5

CG Bench Press
50kg x 5/5/5

Step Ups
22kg DB each hand x 6/6/6

Back was a little sore during this so cut it a bit short. Everything mostly ok otherwise. Step ups tough again, but a real strain for my grip and forearms, could do with improving my grip anyway so no harm.

MiNdGaM3

January 30th 2012

Bench Press
Warm Up & 62.5kg x 5/5/5/5/5 PR

Incline DB Bench
22kg x 5/5 24kg x 4

DB Flyes
12kg x 8/8/8

Full Squats
Warm Up & 60kg x 3/3/3

Leg Press Full ROM
65kg x 5, 80kg x 5
100kg x 3, 110kg x 2

DB Rows
26kg x 3/3/3/3/5

Pull Ups Mixed Grips
4/4/4/4

Row Machine
65kg x 3/3/3/3/3/8

Torso Rotation Machine
102.5kg x 6/6/6
More Core Work

Lat Pulldowns
65kg x 3/3/3/3/3, 75kg x 10

Foam Rolling & Stretching

Happy enough with today. New PR on 5x5 Bench which didn't feel as tough as I'd expected. That's now 5kg put on my bench in the last 30 days, so not too bad I guess, hopefully I can keep this up. Decided to change things up a little so that Mondays are heavy chest/light back/heavy squat. Then the other way around on Thursdays.
Heavy shoulders/light triceps/light step ups tomorrow

MiNdGaM3

31st January 2012

DB Shoulder Press
22kg x 3(f) 20kg x 5/5/3(f)

DB Lat Raises
10kg x 6/6/6

Cable Shrugs
92.5kg x 6/6/6
Tricep Pulldowns
23.75kg x 3/3/3/3/3/10

CG Bench Press
40kg x 3/3/3/3/3/8
Front Plate Raises
15kg x 6/6/6

DB Step Ups
16kg Each Hand x 8/8/8
Tricep Push-Ups
BW x 8/8/8

SI Planks (Arm & Opposite Leg Out)
45s x 3
DB Curls & Hammer Curls
18kg x 6/6/6

Planks
40s x 3
Straight Leg Raises
6/6/6

Decline Sit-Ups (Pause 3s, 3 angles, first 5 reps)
x 10/10

Things felt pretty good overall today. Tried the 22kg DB for the shoulder press but it was a little too much, so didn't manage to complete the work even with the 20kgs. I'm upping my core work to try and help with my SI joint.
Everything else was good, lots of supersets had me sweating like a pig most of the time!

MiNdGaM3

February 2nd 2012

Bench Press
Warm Up & 72.5kg x 1 PR
45kg x 3/3/3/3/3

DB Bench Press
16kg x 3/3/3/3/3

DB Flyes
10kg x 8/8/8

DB Rows
34kg x 5/5/5

Row Machine
87.5kg x 5/5/5

Torso Rotations
102.5kg x 6/6/6

Pull Ups
BW x 4/4/4

Lat Pulldown Machine
87.5kg x 5/5/5

Goblet Squat
30kg x 8/8/8

Side Planks
40s x 3
Russian twists
20 x 3

New PR on the bench, which I'm quite happy with. Just 6kg of a bodyweight bench, which is my goal for the end of March. My knee felt fine and my SI joint was better than it has been in months. Goblet squats felt good, will try 34kg next week.

MiNdGaM3

February 3rd 2012

DB Shoulder Press
16kg x 3/3/3/3/3

DB Lat Raises
6kg x 3/3/3/3/3

CG Bench Press
52.5kg x 5/5/5

Skull Crusher
37.5kg x 5/5/5
DB Shrugs
36kg x 6/6/6

Tricep Pulldowns
33.75 x 5/5/5

Step Ups
22kg x 6/6/6
Tricep Pushups
BW x 6/6/10

Planks
45s x 3
Straight Leg Raises
x 6/6/6

SI Planks(arm and opposite leg out)
40s x 3

Decline sit ups (hold 3s, 3 angles, first 5 reps)
x 10/10/10
DB Curls (3) & Hammer Curls (5)
20kg x 8/8/8

Foam Rolling and Stretching

A good workout today. SI joint feels almost perfect, so I'm itching to get deadlifting again! Knee almost back to normal also. Fingers crossed that the end of the problems with them is almost here...

MiNdGaM3

February 6th 2012

Bench Press
65kg x 3/3/3/2/2

Incline DB Bench
24kg x 5/4/4

DB Flyes
12kg x 8/8/8

Full Squats
50kg x 5/5/5

DB Rows
26kg x 3/3/3/3/3

Row Machine
65kg x 3/3/3/3/3

Pull Ups
4/4/4

Lat Pulldowns
65kg x 3/3/3/3/3

Torso Rotation
102.5kg x 6/6/6

Side Planks
45s x 3
Russian Twists
10kg x 20/20/20

Foam Rolling & Stretching

Bit disappointed with the bench today, wasn't expecting to find it quite so difficult. Think the problem is mostly with my left side, so gonna start doing more DB stuff to strengthen it. Decided to drop back the squats to 50kg for 3 sets of 5 reps and hopefully ad 2.5kg each week. SI joint felt a little tense after squats, but loosened up a lot during the core stuff so hopefully it's ok.

MiNdGaM3

February 7th 2012

DB Shoulder Press
20kg x 5/5/5

DB Lat Raises
10kg x 6/6/6

EZ Shrugs
92.5kg x 6/6/6
Front Plate Raises
15kg x 6/6/6

CG Bench Press
40kg x 3/3/3/3/3

Cable Tricep Pulldowns
33.75kg x 5/5/5, 36.25kg x 5
Straight Leg Raises
x 6/6/6

Skull Crushers
37.5kg x 5/5/5
Goblet Squats
32kg x 8/8/8

Steps Ups 18kg DB each hand
8/8/8 (on each leg)
Tricep Push Ups
x 8/8/8

SI Planks
45s each side x 3

Decline Sit Up (Pause 3s, 3 angles, first 5 reps)
x 10/10/10

Foam Rolling and Stretching

Today felt much better. Everything was grand. Beginning to up the leg work a little more, so it will be interesting to see how my knee copes. Have also started doing DB floor presses in the evening to help strengthen my left side which I feel is holding me back on the bench press.

MiNdGaM3

February 9th 2012

Bench Press
67.5kg x 1, 45kg x 3/3/3/3/3

DB Bench
20kg x 6, incline 20kg x 6/6

Cable Chest Press
32.5kg x 8/8/8

DB Flyes
10kg x 8/8/8
DB Rows
34kg x 5/5/5

Row Machine
90kg x 5/5/5

Pull Ups
BW x 5/4/4
Torso Rotation
102.5kg x 8/8/8

Lat Pulldowns
90kg x 5/5/5

Side Planks
40s x 3
Goblet Squat
34kg x 6, 36kg x 6, 38kg x 6

Cable Crunches
41.25kg (I think) x 6/6/6
Russian Twist
8kg x 20/20/20
Gym Ball Crunch
8kg med ball x 10/10/10

Today felt pretty good. My right index finger feels a bit bruised and sore in front of my knuckle which affected my grip a little. First time doing the cable chest press and crunches, both a bit tougher than I'd thought, but quite enjoyable.

MiNdGaM3

February 13th 2012

Bench Press
65kg x 5/5/4/4/3

DB Bench
24kg x 5/5/5

Leg Press Medium ROM
202.5kg x 10/10/10 (lower over 5s, last 3 reps)

Cable Chest Press
16.25kg (each side) x 5, 18.75kg x 5, 21.25kg x 5

Machine Rows
65kg x 3/3/3/3/5

Lat Pulldowns
65kg x 3/3/3/3/5

Leg Press 1 leg Medium ROM
130kg x 6/6/6 (pause for 10s, half way through ROM, last 2 reps)
Pull Ups
BW x 3/3/3/3

Goblet Squat
36kg x 6/6/6
Russian Twists
10kg x 20/20/20

Cable Crunches
48.25kg x 6/6/8

SI Planks
45s each side x 3
Torso Rotations
102.5kg x 7/7/7

Bench felt much better today. Didn't go to failure on any sets as I wanted to do some heavy dumbbell stuff after. Should complete all reps next week.
Everything else felt easy enough.

MiNdGaM3

My left elbow was a little sore yesterday evening and this morning, so after I still felt the pain during light dumbbell shoulder presses, I decide I'd avoid anything that might stress the elbow today, so here's the log anyway.

February 14th 2012

Cable Shrugs
46.25kg (each side) x 6/6/6

DB Lat Raises
10kg x 6/6/6

Leg Press Medium ROM (Pause 10s half way, last 3 reps, each set)
202.5kg x 10/10/10

Step Ups
20kg plate each hand x 8/8/8
Front Plate Raise
20kg x 6/6/6

Planks
60s x 3
Straight Leg Raises
x 6/6/6

Side Planks
45s each side x 3
1 leg Press (Pause 10s half way, last 2 reps, each set)
130kg x 8/8/8

Gym Ball Crunches
10kg x 10/10/10

MiNdGaM3

February 16th

Squats
50kg x 3/5/5

Leg Press (pause 10s, half way, last 5 reps)
202.5kg x 10/10/10

SI Planks
50s each side x 3
Decline Sit Ups (pause 3s, 3 angles, first 5 reps, each set)
2kg x 10/10/10

Straight Leg Raises
6/6/8
Goblet Squats
30kg x 8/8/8

1 leg press (pause half way for 10s, last 2 reps, each set)
132.5kg x 8/8/4

Gave up and left after that. Back was sore, elbow also too sore for any chest or back work. Getting a bit frustrated with the niggling injuries. As much as I once enjoyed it, I'm tempted to take a break from weight training for a while. I can't push myself as I'd like so I usually feel more frustrated than anything. Meh.

MiNdGaM3

February 20th 2012

Bench Press
65kg x 3/3/3/2/2

Leg Press Full ROM
100kg x 5, 105kg x 5, 110kg x 5

Cable Chest Press
23.75kg each side x 5/5/5

DB Rows
26kg x 3/3/3/3/3

Machine Rows
65kg x 3/3/3/3/3

Pull Ups
BW x 3/3/3/3
Lat Pulldowns
65kg x 3/3/3/3/3

1 leg Press Low-Medium ROM (Pause 10s, half way, each rep)
130kg x 3/3/3/3/3

Planks, feet on med ball.
40s x 3
Straight Leg Raises
+3kg med ball x 8/8/8

Goblet Squat
30kg x 6/6/6
Decline Sit Ups (Pause 3s, 3 angles, first 5 reps, each set)
BW x 10/10/10

No pain in my elbow today, but it did feel a bit weak so the bench wasn't great. Everything was fine. Right index finger is a bit f**ked though, too sore to grip much.

MiNdGaM3

February 21st 2012

Leg Press Full ROM
110kg x 5, 112.5kg x 5/5

DB Shoulder Press
18kg x 5/5/5

DB Lat Raises
10kg x 6/6/6

EZ bar Shrugs
95kg x 5/5/5

1 Leg Press Low-Medium ROM (Pause 10s half way through each rep)
130kg x 3/3/3

Cable Tricep Pulldown
28.75kg x 3/3/3/3/3

CG Bench Press
40kg x 3/3/3/3/3

Step Ups
20kg each hand x 6/6/6
Tricep Push Ups
BW x 8/10/10

Cable Crunch
48.75kg x 10/10/10
Torso Rotations
102.5kg x 6/6/6

Side Planks
60s x 3
Russian Twists
10kg x 20/20/20

MiNdGaM3

February 23rd 2012

Bench Press
65kg x 4, 45kg x 3/3/3/3/3

DB Bench Press
24kg x 5/5/5

Inverted Rows
BW x 5/5/5

Row Machine
87.5kg x 5/5/5

Leg Press Full ROM
115kg x 5/5/5

Pull Ups
x5/4/4
Straight Leg Raises
+4kg x 8/8/8

Lat Pull Downs
87.5kg x 5/5/5

Planks, feet on med ball
45s x 3
SI Planks
40s x 3

Decline Sit-Ups (Pause 3s, 3 angles, first 5 reps)
+4kg x 10/10/10
Goblet Squat
32kg x 8/8/8

Foam Rolling and Stretching

DB Bench was the toughest thing today, just because of a weak left side. Everything else was fine.

MiNdGaM3

February 24th 2012

CG Bench Press
52.5kg x 5, 55kg x 5/5/5

Tricep Pulldowns
36.25kg x 5/5/5

Skull Crushers
37.5kg x 5/5/5
DB Lat Raises
8kg x 4/4/4/4

Barbell Shoulder Press
Bar x 8, 30kg x 6, 32.5kg x 5/5

Step Ups
25kg plate each hand x 4/4/4
Shrugs
25kg & hold 5s x 5/5/5

Leg Press Full ROM
117.5kg x 5/5/5
Torso Rotations
102.5kg x 8/8/8

Cable Crunches
48.75kg x 12/12/12
Side planks
55s each side x 3

1 leg press Low-Medium ROM
135kg x 8/8/8 (Pause half way for 10s, last 3 reps, each set)

10 mins on the bike (my right knee's arch enemy!)

Today felt pretty good. Sort of a rep PR for the CG bench and the leg press, though neither felt particularly difficult.
A bit nervous about how my knee will be tomorrow. Last time I did cardio (cross trainer) about 10 weeks ago, the next day my knee was in bits. So this is a test to see if all the leg work the last few months has achieved anything...

MiNdGaM3

February 27th 2012

Bench Press
65kg x 5/5/4/4/4
50kg x 10

DB Bench Press
18kg x 4/4/4/4

Inverted Rows
BW x 5/5/5

Machine Rows
67.5kg x 3/3/3/3/3

Leg Press Full ROM
120kg x 5/5/5
Straight Leg Raises
+5kg x 8/8/8

Chin Ups (Slow negative on last rep, each set)
BW x 3/3/3/3/3
Planks, feet on med ball.
45s x 3

Goblet Squat
34kg x 8/8/8
Decline Sit Ups (Pause 3s, 3 angles, first 5 reps, each set)
+5kg x 10/10/10

Lat Pulldowns
67.5kg x 3/3/3/3

Chest Flye Machine
100kg x 5/5/5

Foam Rolling and Stretching

After a mix of rum, wine and cider until 5am, I wasn't feeling the best heading to the gym today. Once I got going I felt fine though and any sickness disappeared very soon!
Everything was good, nice bit of progress on the bench, confident I'll get all reps next time. My knee and back are holding up well and caused no problems today. Hadn't done chin ups for a while but was amazed at how easy they felt and the speed I had with them.

MiNdGaM3

28th February 2012

DB Shoulder Press
20kg x 5/5/5

DB Lat Raises
12kg x 6/4/4

EZ Bar Shrugs
95kg x 5/5/5
Front Plate Raises
25kg x 5/5/5

CG Bench Press
40kg x 3/3, 42.5kg x 3/3/3

Tricep Cable Pulldowns
28.75kg x 3/3/3/3/3

Leg Press Full ROM
122.5kg x 5/5/5

Step Ups
20kg each hand x 7/7/7
Tricep Push Ups
BW x 8/8/10

Cable Crunches
48.75kg x 13/13/13
1 Leg Press Low-Medium ROM(Pause 10s half way, first 3 reps each set)
140kg x 6/6/6

Torso Rotation Machine
102.5kg x 8/8/8

Side Planks
60s each side x 3

Foam Rolling & Stretching.

MiNdGaM3

Thursday March 1st 2012

Bench Press
67.5kg x 2, 47.5kg x 3/3/3/3/3

DB Bench Press
26kg x 2/4/4

Inverted Rows
BW x 5/5/5

Machine Rows
90kg x 5/5/5

Chin Ups
x 5/5/3/2
Straight Leg Raises (Med Ball Between Feet)
+6kg x 8/8/8

Lat Pulldowns
90kg x 5/5/5

Leg Press
125kg x 5/5/5, 75kg x 10

Ab Crunch Machine
15kg x 10/10/10

SI Planks Each Side
45s x 3
Goblet Squats
34kg x 6/6/6

Foam Rolling and Stretching

Back was a little sore today but didn't interfere with anything really. Went a bit too slow on the 3rd rep of the DB Bench and couldn't complete it. Other sets were better though.
PR on leg press and rep PR on the Bench (67.5kg).

MiNdGaM3

Friday March 2nd 2012

CG Bench Press
55kg x 5/5/5

Cable Pushdown
33.75kg x 5, 36.25kg x 5
38.75kg x 5/5/5

Skull Crusher
37.5kg x 5/5/5
Shrugs
25kg x 6/6/6 (Hold for 6s, every rep)

Shoulder Press
40kg x 3, 37.5kg x 5, 35kg x 5
Step Ups
10kg Vest + 15kg each hand x 8/8/8

DB Lat Raises
8kg x 4/4/4, 4kg x 8

Leg Press Full ROM
130kg x 5/5/5

Torso Rotation
102.5kg x 8/8/8
Side Planks
50s

Decline Sit Ups (Hold just above bench edge, 10s, first 3 reps)
10kg x 13/13

Foam Rolling & Stretching
2km cycle there and back

Another PR on the leg press, decided to push it a bit and up the weight by 5kg as I the weekend to recover.
Elbow is a little sore now, but not as bad as 2 weeks ago. Hopefully it will be better by Monday.

MiNdGaM3

Monday March 5th 2012

Bench Press
65kg x 5/5/4/3/3, 52.5kg x 10

DB Bench
20kg x 6/4/3/3/3

Chest Press Machine
75kg x 2/2, 80kg x 1, 85kg x 1/1

DB Flyes
12kg x 6, 14kg x 6/6

Chin ups
BW x 3/3/3/3/3
Leg Press Full ROM
132.5kg x 5/5/5

Row Machine
70kg x 3/3/3/3/3
Straight Leg Raises
7kg med ball x 8/8/8

Inverted Rows
BW x 3/3/3/3/3

Lat Pulldowns
70kg x 3/3/3/3/3
Goblet Squat
36kg x 6/6/6

SI Planks
50s x 2, 45s x 1 (each side)
Crunches 15kg Plate Behind Head
x 6/6/6

Push Ups (Hands by lower ribs)
x 7/5/4

Plank with feet on med ball
45s

Foam rolling and stretching.

Disappointed with the bench, really don't know why I'm so shite at it. First 2 sets felt good but failed on the 5th rep of 3rd set, which didn't leave me in great shape for the last 2 sets. Everything else felt easy enough. Cycled in and out again and my knee feels fine, which I probably couldn't have managed before xmas.

MiNdGaM3

Thursday March 15th 2012

Bench Press, Various Grips
45kg x 3/3/3/3/3/3/3

DB Bench Press
22kg x 5, 24kg x 5/5

Tricep Pushdowns
33.75kg x 5, 36.25kg x 5/5

Dips
Body Weight 5/3/3

Step Ups (Just Below Knee Height)
10kg vest+20kg each hand x 5/5/5 (each leg)
Tricep Push Ups
x6/6/6

Leg Press
130kg x 5/5/5

Planks with feet on med ball
60s/60s/50s

Straight Leg Raises
+5kg med ball x 9/9/9

Decline Sit Ups (Hold 10s, first 3 reps)
2kg x 10, 10kg x 10/8

Foam Rolling & Stretching

Had a bit of a break due to an overload of work for college. Last 2 weeks of my final year so all a bit hectic tbh.

Changing up my routine a little.
Tricep/Chest Monday & Thursday
Shoulders/Back Tuesday & Friday
Legs/Core All Days

Back got quite sore on the last 2 reps on decline sit ups but everything else was fine. Decided to try dips again and they felt ok, just a bit tough, but no shoulder pain.

MiNdGaM3

Friday 16th March 2012

Arnold DB Press
18.5kg x 5/5/5

DB Lat Raises
11kg x 6/6/6

EZ Bar Shrugs
92.5kg x 5/5/5 (Hold for 4s, each rep)

Various Wrist Curls
Front Plate Raises
20kg x 6/6/6

Chin Ups
BW x 5/5/5/5, +7kg x 2

Goblet Squats
20kg x 10/10/10

Slept through my alarm this morning so didn't make it to the gym. Just had a short workout at home. SI joint is a little sore after yesterday.
Thinking of switching to some kind of body weight only routine soon. All the setting up at the gym with lifting dumbbells and plates might be preventing my SI joint from recovering properly.
Maybe convict conditioning for a few months?

MiNdGaM3

As of today, I'm doing convict conditioning! Decided to start off at the very beginning of the program and do all exercises everyday until I reach one that I find challenging, then start splitting up the routine.
So here it goes.

Monday March 23rd 2012

Wall Pushups x 10
Vertical Pulls x 10
Short bridges x 10
Shoulder Stand Squats x 10
Knee Tucks x 10
Wall Headstand 30s

All very easy.