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Saturday 3/10/2015
A: Squats
10x50, 10x50, 4x60, 1x70
6x80, 6x80, 6x80
B: Leg Press
6x90, 6x90, 6x90
C: Stiff Leg Deadlifts
6x60, 6x60, 6x60
Lat Raises
12x8, 12x8, 11x8
E: Rear Delt Flys
12x10, 12x10, 12x10
OK session, dropped the weight since I hadn't done legs in afew weeks.... unsuspectingly woke up Sunday hungover to discover some serious doms in my hamstrings/groin which are still killing me today!
Sunday 06/10/2015
A: Calf Raises (4 second negative)
x15, x15, x15
B: Strange side calf raises
x8, x8, x8
C: Foam Rolling of Calves
Monday 05/10/2015
A: Incline Bench Press
10x20, 10x20, 4x37.5, 1x42.5
2x60, 3x60, 2x60
B: Incline DB Bench
6x19, 6x19, 6x19
C: Bench Press
3x60, 2x60, 4x55 DB Bench
6x19, 5x19, 4x19
E: Calf Raises (4 second negative)
x15, x15, x15
F: Strange side calf raises
x8, x8, x8
G: Foam Rolling of Calves
H: Foam Rolling of Hamstrings
Terrible session. I think (well I hope
) that lack of sleep / poor nutrition over the weekend were the causes of this, didn't feel any bit strong under the bar. Was slightly annoyed by it but glad to just get out of the gym after.
Was meant to play 6 a side but had to cancel due to insane DOMs since Saturday... funny how at the time I was thinking to myself god im not feeling these SLDLs at all!
Foam rolling was quite painful. Also calf raises as prescribed by physio...an awful exercise0 -
Tuesday 6/10/2015
A: Punching Bag
3 mins
B: Deadlifts
6x60, 4x80, 2x90
6x102.5, 6x102.5, 6x102.5
C: Barbell Rows
6x62.5, 6x62.5, 6x62.5 Pull Ups
x4\2 negatives, x3\3 negatives, x2\4 negatives
E: Lat Pulldowns
6x60, 6x60, 6x60
F: DB Shrugs
12x19, 12x19
G: Easy Jog 4km
23minutes
H: Calf Raises x15, x15, x15
J: Side Calf Raises (onto baby toe) x8, x8, x8
Some foam rolling/stretching
Much better session than Monday, felt good with all lifts, grip was pretty strong throughout. Went for a jog and stretched in the hope it would help with leg DOMs, worked a treat (in my head anyway, maybe they would of went away overnight anyway)
Weight this morning: 76.1kg0 -
Wednesday 07/10/2015
A: Military Press
10x20, 10x20, 4x25, 1x30
4x45, 4x45, 4x45
B: Lat Raises
6x10, 6x10, 6x10
C: Rear Delt Flys
6x19, 5x19, 5x19 Face Pulls
6x55, 6x55, 6x55
E: Farmers Walks (19kg dumbells)
1minute on\1 minute off x3
F: 6 a side
1 hour
The 45 and 50 plates are smashed on the cable machine so had to jump up to 55 for facepulls...just made sure I was doing them slowly.
Military press felt good, need to work on tucking my arse in though, tends to stick out for last rep or two on each set. Must tense core more and use that instead of my lower back.
Calves cramped up for the last few minutes of ball, had to stand in goal.
Weight this morning: 75.1kg0 -
Thursday 8/10/2015
A: Incline Bench Press
10x20, 10x20, 4x30, 1x40
10x50, 10x50, 10x50
B: Chin Ups
x6, x6, x5
C: Dips
x6, x5, x5 EZ Bar Curls
6x25, 6x25, 6x25
E: Tricep Pushdowns
6x60, 6x60, 6x60
F: Punching Bag
tabata
OK session, might repeat this weight for incline bench next week as form was dropping off for the last few reps of set 2 and 3
Tried doing the curls/pushdowns as slow as possible
Weight this morning: 75.6kg0 -
Monday 12/10/2015
A: Incline Bench Press
10x20, 10x20, 4x37.5, 1x42.5
4x60, 4x60, 4x60
B: Incline DB Bench
6x19, 6x19, 6x19
C: Bench Press
4x60, 4x60, 4x60 DB Bench
6x19, 6x19, 6x19
E: Situps
x20, x20
F: 5 a side
60 mins
Felt much stronger on the bench this week, much better than last week. BUT could feel my elbows flaring out on flat bench for last 2 sets....and shoulder has a kind of twinge/nerve pain now today... Not sure if related but will have to keep an eye on it!0 -
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Tuesday 13/10/2015
A: Punching Bag
3 mins
B: Deadlifts
6x60, 4x80, 2x90
6x105, 6x105, 6x105
C: Bent Over Rows
6x65, 6x65, 6x65 One Arm DB Rows
6x19, 6x19, 6x19
E: Lat Pulldowns
6x65, 6x65, 6x65
F: Shrugs
12x19, 12x19, 12x19
G: Punching Bag
Tabata
Later On: Calf raises / side calf raises / a quick foam roll of the calves
Shoulder niggle wore off as the day went on thank god. Deadlift felt good, no grip issues so can hopefully push on with the DL now.
Not sure if its the farmers walks contributing to better grip strength, but will keep adding them in when ive time incase it is!
Bent Over Rows also felt solid. Couldn't get at the rack for pull ups so went with DB rows for a change, nice slow reps.
Overall happy with session0 -
Wednesday 14/10/2015
A: Military Press
10x20, 10x20, 4x25, 1x30
5x45, 4x45, 5x45
B: Lat Raises
6x10, 6x10, 6x10
C: Rear Delt Flys
6x19, 6x19, 6x19 Face Pulls (kind of)
6x60, 6x60, 6x60
E: Farmers Walks
3x19 - 60 seconds on/60 seconds off
F: 6 a side
60 minutes
Glad to see some progress on overhead press, would love to get it up to 50kg but will take a while as im only adding an extra rep or two a week
Form for the raises and flys was poor enough, just horsing them up. Will use better form for higher rep day.
Weight this morning 74.6kg0 -
Thursday 15/10/2015
A: Incline Bench Press
10x20, 10x20, 4x30, 1x40
10x50, 10x50, 10x50
B: Chin Ups
x6, x6, x6
C: Dips
x6, x6, x6 EZ Bar Curls
6x25, 6x25, 6x25
E: Tricep Pushdowns
6x60, 6x60, 6x60
F: Plank
tabata
Form much better on incline bench, made sure I didn't flare out the elbows even when getting tired.0 -
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Monday 26/10/2015
A: Incline Bench Press
10x20, 10x20, 4x35, 1x42.5
4x60, 4x60, 4x60
B: Incline DB Bench
6x19, 6x19, 6x19
C: Bench Press
4x60, 4x60, 4x60 DB Bench
6x19, 6x19, 6x19
E: Punching Bag
Tabata
F: Sprints
Tabata
Motivation was not there but forced myself to go to the gym late last night. Was suprised i managed to get through session to be honest, had an unhealthy weekend with feck all sleep so wasnt expecting much0 -
Tuesday 27/10/2015
A: Punching Bag
3 mins
B: Deadlifts
6x60, 4x80, 2x90
6x105, 6x105, 6x105
C: Barbell Rows
6x65, 6x65, 6x65 Pull Ups
x3\3 negatives, x3\3 negatives, x2\4 negatives
E: One Arm DB Rows
6x19, 6x19, 6x19
F: DB Shrugs
12x19, 12x19
G: Wobble board stuff from physio
H: Punching Bag
90 seconds on/30 seconds off x30 -
Wednesday 28/10/2015
A: Military Press
10x20, 10x20, 4x25, 1x30
4x45, 4x45, 4x45
B: Lat Raises
6x10, 6x10, 6x10
C: Rear Delt Flys
6x19, 6x19, 6x19 Face Pulls
6x60, 6x60, 6x60
E: Farmers Walks (19kg dumbells)
1minute on\1 minute off x3
F: 6 a side
1 hour0 -
Thursday 15/10/2015
A: Incline Bench Press
10x20, 10x20, 4x30, 1x40
10x50, 10x50, 10x50
B: Chin Ups
x6, x6, x6
C: Dips
x6, x6, x6 EZ Bar Curls
6x25, 6x25, 6x25
E: Tricep Pushdowns
6x60, 6x60, 6x60
F: Loads of wobbleboard balance work / ankle work0 -
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Monday 02/11/2015
A: Incline Bench Press
10x20, 10x20, 4x35, 1x42.5
6x60, 5x60, 5x60
B: Incline DB Bench
6x19.5, 6x19.5, 6x19.5
C: Bench Press
5x60, 5x60, 5x60 DB Bench
6x19.5, 6x19.5, 6x19.5
E: Situps
x15, x15,x15
F: Punching Bag
90seconds on / 30 seconds off x6
Happy with this as added reps to all BB benching and upped the DB by a small bit (found .5kg plates for the DBs)
Best days benching yet id say, felt good which is a change for a monday!0 -
Tuesday 27/10/2015
A: Punching Bag
3 mins
B: Deadlifts
6x60, 4x80, 2x90
6x107.5, 6x107.5, 6x107.5
C: Barbell Rows
6x67.5, 6x67.5, 6x67.5 Pull Ups
x3\3 negatives, x3\3 negatives, x3\3 negatives
E: Lat Pulldowns
6x65, 6x65, 6x65
F: DB Shrugs
12x19.5, 10x19.5
small increases on last week... everything bar the pull ups felt good0 -
Wednesday 28/10/2015
A: Military Press
10x20, 10x20, 4x25, 1x30
5x45, 5x45, 5x45
B: Lat Raises
6x10, 6x10, 6x10
C: Rear Delt Flys
6x19.5, 6x19.5, 6x19.5 Face Pulls
6x60, 6x60, 6x60
E: Farmers Walks (19.5kg dumbells)
1minute on\1 minute off x3
F: 6 a side
1 hour
6th rep was there in the second set of MP but didnt go for it, had my mind set on 3 sets of 5.... will hopefully knock out more next week
form on RDFs was poor, more a matter of horsing the weights than anything else... may drop weight on these next week
achilles killing me after game of ball, iced it and not as bad today but will keep an eye on it0 -
Thursday 05/11/2015
A: Incline Bench Press
10x20, 10x20, 4x30, 1x40
10x52.5, 10x52.5, 10x52.5
B: EZ Bar Curls
6x25, 6x25, 6x25
C: Dips
x6, x6, x6 Chin Ups
x6, x6, x6
E: Tricep Pushdowns
6x60, 6x60, 6x60
Was in a rush so got out of there after that. done some stretching foam rolling later on, need to make this a nightly routine i think0 -
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Monday 09/11/2015
A: Incline Bench Press
10x20, 10x20, 4x35, 1x42.5
6x60, 6x60, 6x60
B: Incline DB Bench
6x19.5, 6x19.5, 6x19.5
C: Bench Press
6x60, 5x60, 5x60 DB Bench
6x19.5, 6x19.5, 6x19.5
E: Situps
x20, x20, x20
F: Punching Bag
90seconds on / 30 seconds off x6
Delighted to finally get 3 sets of 6 on 60, been aiming for that for awhile now! (last rep on 3rd set wasnt pretty )
Weight this morning: 77.7kg0 -
Tuesday 10/11/2015
A: Punching Bag
2 mins
B: Deadlifts
6x60, 4x80, 2x90
6x110, 6x110, 5x110
C: Barbell Rows
6x67.5, 6x67.5, 6x67.5 Pull Ups
x4\2 negatives, x3\3 negatives, x3\3 negatives
E: One arm DB Rows
6x19.5, 6x19.5, 6x19.5
F: DB Shrugs
12x19.5, 12x19.5
Could of went for the 6th rep on DLs but felt form was suffering so stopped.
Weight this morning: 76.7kg0 -
Wednesday 12/11/2015
A: Military Press
10x20, 10x20, 4x25, 1x30
6x45, 6x45, 6x45
B: Lat Raises
6x10, 6x10, 6x10
C: Rear Delt Flys
6x19.5, 6x19.5, 6x19.5 Face Pulls
6x60, 8x60, 8x60
E: Farmers Walks (19.5kg dumbells)
1minute on\1 minute off x3
F: 6 a side
90 mins
Surprised with the 3 sets of 6 on military press...although form was getting poor towards the end, think im sticking my arse out abit much when struggling, need to focus on keeping it tucked in i think.
Happy to see improvements in the main lifts this week, have been eating slightly more calories (without actually tracking) so this may have helped..
Crowd who normally play ball after us never showed up so played an extra half hour....tough going
Weight this morning: 75.2kg0 -
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Friday 13/11/2015
A: Squats
10x50, 10x50, 4x60, 1x70
6x82.5, 6x82.5, 6x82.5
B: Leg Press
6x95, 6x95, 6x95
C: Stiff Leg Deadlifts
6x62.5, 6x62.5, 6x62.5 Rear Delt Flys
12x10, 12x10, 12x10
Lo and behold, Friday the 13th..... One of the coaches in the club has a son in the army / rangers who is training to be an instructor... and just my luck didnt they show up just as I was finishing as he is starting to do circuits with whoever wants to fall in for free...
So I got talked into falling in....thought my legs were gonna fall off, terrible idea doing it after a rare squat session...
Wall sits + burpees are the devil.0 -
Monday 16/11/2015
A: Incline Bench Press
10x20, 10x20, 4x35, 1x42.5
4x62.5, 4x62.5, 4x62.5
B: Incline DB Bench
6x19.5, 6x19.5, 6x19.5
C: Bench Press
6x60, 6x60, 6x60
D1: DB Bench
6x19.5, 6x19.5, 6x19.5
D2: Situps
x20, x20, x20
F: 2.5km jog
15:47
All round a good day. First time benching sets of over 60kg...probably not worthy of the daily achievement thread but I was happy with it!
also went for my first jog in a while, trying to change running style due to calf issues so kept it slow and will only be increasing mileage extremely slowly.
Weight this morning: 76.7kg0 -
bigronnie9 wrote: »All round a good day. First time benching sets of over 60kg...probably not worthy of the daily achievement thread but I was happy with it!
Nice work!
An achievement is an achievement.0 -
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