05/05/11

Upper body Pressing

Push press
40 * 3, 3, 3, 3

Press
40 * 3
50 * 3
55 * 3
60 * 3
65 * 3
70 * 3
65 * 3, 3
67.5 * 3, 3
70 * 3, 3
65 * 3

Incline bench
70 * 3
80 * 3
90 * 3
95 * 3
90 * 3, 3
92.5 * 3, 3
95 * 3, 3
90 * 3

Neutral grip pullups
BW * 10, 10, 10

Band pull aparts
Small band * 20, 20, 20, 20, 20

One arm barbell preacher curl
2.5 * 10, 10, 10, 10, 10

04/05/11

Was supposed to do lower body work, but my upper back felt strained and I couldn't hold much weight on my back, so I did some technique and speed work for my squat, and lots of band work for my lats and upper back. I also worked the quads and hams with some machine work each and finished off with one set of GHR for AMRAP.

03/05/11

Upper body Pressing

Press
Bar * 3
40 * 3
50 * 3
55 * 3
60 * 3
65 * 3
70 * 3
65 * 3, 3
67.5 * 3, 3
70 * 3, 3
65 * 3

Incline Bench
70 * 3
80 * 3
90 * 3
95 * 3
90 * 3, 3
92.5 * 3, 3
95 * 3, 3
90 * 3

Flat Bench
100 * 3
105 * 3
100 * 3, 3
102.5 * 3, 3
105 * 3, 3
100 * 3

Rear delt cable flys
4 sets of 15

Power shrugs
60 * 5
80 * 5
100 * 5
120 * 5

Machine Row
45 * 10
55 * 8, 8, 8

Hammer curls
15 * 8 - 6 sets, 30s rest inbetween

30/04/11

Training camp from 30 april to 2 may

29/04/11

Back and Biceps

Pullups
BW * 10, 10, 10, 10, 10

Rear delt flys
54 * 20, 20, 20, 20, 20

Barbell curls
Bar * 10
30 * 10
40 * 10
50 * 10

One arm barbell preacher curl
15 * 8, 8

28/04/11

Lower body pressing

Squat
Bar * 3
60 * 3, 3
80 * 3
100 * 3
110 * 3
120 * 3
130 * 3
110 * 3
120 * 3
130 * 3
110 * 3

Deadlift
60 * 3
100 * 3
130 * 3
160 * 3
180 * 3
160 * 3
170 * 3
180 * 3
160 * 3

Press
50 * 3
55 * 3
60 * 3
65 * 3
70 * 3
60 * 3
65 * 3
70 * 3
60 * 3

27/04/11

AM: Rowing

PM: Neural charge workout


A1: Hang Cleans
40 * 3
60 * 3, 3, 3, 3

A2: Bench
60 * 3, 3, 3, 3, 3

A3: Pull ups
BW * 3, 3, 3, 3, 3

A4: Vertical Jumps
BW * 3, 3, 3, 3, 3

A1, A2, A3, A4 done as a circuit.

26/04/11

AM: Upper body pressing

Plyo push ups
3 sets of 5

Press
Bar * 3
40 * 3, 3
50 * 3
55 * 3
60 * 3
65 * 3
70 * 3
65 * 3
67.5 * 3
70 * 3
65 * 3

Incline bench
70 * 3
80 * 3
90 * 3
95 * 3
90 * 3
92.5 *3
95 * 3
90 * 3

Flat bench
95 * 3
105 * 3
100 * 3
102.5 * 3
105 * 3
100 * 3

Staggered assistance work for the rear delts and rhomboids in between presses. 1st week and already i've done 48 sets of 3reps in pressing exercises over two days with 80% being between 80 - 87.5% range. It actually feels really good and i don't feel drained! Still too early to tell but things are good so far.

PM: Sled Session

Sled curls - Sled extensions - Sled reverse flys
45kg * 1 set
55kg * 4 sets

Rachel was supposed to run with me, but she had a meeting in the end so I ended up doing sleds because I hate running on my own.

25/04/11

AM: Sled

A1: Sled rows
60kg * 5 sets

A2: Reverse flys
60 * 5

A1 and A2 done as supersets.

PM: Upper body pressing

Press
Bar * 3, 40 * 3, 50 * 3, 55 * 3, 60 * 3, 65 * 3, 70 * 3, 65 * 3, 67.5 * 3, 70 * 3, 65 * 3

Incline Bench
70 * 3, 80 * 3, 90 * 3, 95 * 3, 90 * 3, 92.5 * 3, 95 * 3, 90 * 3

Bench
95 * 3, 105 * 3, 100 * 3, 102.5 * 3, 105 * 3, 100 * 3

Face pulls
18 * 10
21 * 8, 8, 8, 8

First day of upper body pressing. Tmr is another pressing day, so I'll try inserting more assistance work in between the sets.

24/04/11

Water training today

Will be trying out the hpmass program for the next 12 weeks.

23/04/11

Water training today

22/04/11

*used my house gym, so weights are numbered stacks from 1 to 20*
Calf press
15 * 10
20 * 10, 10, 10

Cable row
10 * 8, 8
13 * 8, 8
15 * 8, 8, 8

Lat pulldown
10 * 8
12 * 8, 8
15 * 8, 8, 8, 8, 8

Preacher cable curl
6 * 8
7 * 8
8 * 8, 8

Incline hammer
12 * 8, 8

Went to HK so took a break from training for the past couple days. Rested and my dust phase is over. Time to BLAST!

18/04/11

Upper

Press
Bar * 5, 5
40 * 5, 5
50 * 3
60 * 3
70 * 3
80 * 3

T-bar shoulder press
10 * 10
15 * 10
20 * 10
25 * 8
30 * 8
35 * 6, 6, 6

A1: Lateral raise
17.5 * 10
20 * 10

A2: Shoulder press
17.5 * 25
20 * 21

*A1 and A2 were done as a superset*

T-bar row
30 * 8
45 * 8
60 * 8
75 * 8

Lat pulldown
95 * 8
85 * 8, 8

B1: Thor's hammer
Short bar * 8, 8

B2: Single arm barbell preacher curl
17.5 * 8, 8

*B1 and B2 were done as a superset, unilaterally (ie. left hand thor's hammer, left hand preacher curl, right hand thor's hammer, right hand preacher curl)*

16/04/11

Arms

Rope pushdowns
Sets of 12, 3 or 4 sets I think

Close grip bench
Worked up to 3 sets of 6 with 90kg

Incline Extensions
Did 4 sets of these in the 12- 15 rep range

Standing DB curls
Worked up to 25kg for 10

Thors hammer + one arm barbell preacher curl superset
3 sets 8 reps each exercise

Didn't really keep track of numbers (sets and reps) today, and just went with how I felt, adding in a set, or stopping a set when i felt i was done. Nothing special, I think I need training partners when I train arms. Somehow, I really have to make the extra effort to motivate myself to do bench work and arm work. Go figure.

15/04/11

Upper

Machine fly
61kg * 15, 12, 12

Bench (TM - 133kg)
Bar * 5, 5
40 * 5
60 * 5, 5, 5, 5
80 * 5
90 * 5
100 * 5
115 * 5

Incline Bench
60 * 8
90 * 4, 4, 4, 4, 4, 4

Dips (wide grip)
BW * 15, 15

T-bar rows
30 * 12
45 * 12
60 * 10
75 * 10, 10

Lat pulldown
95 * 8, 8, 8

Face pull
18 * 20

Considered using floor press as the main movement, but as i was warming up into the movement, just couldn't get the groove and all, so decided to axe it and go back to flat benching as the main movement. Decided to axe weighted dips today too, in favour of incline bench because I decided to get some high intensity, moderate volume in today, hence the 6 sets of 4 on incline. Still repped out on BW dips, but nothing close to failure. T-bar is a really good movement for me and allows me to feel the whole back contracting, especially the middle back, so it's definitely going to be a staple from now on.

14/04/11

Lower body

Calf press
80kg * 12
120 * 12
190 * 8, 8, 8

Rack pull (plates start 5 inch from ground) (Based on 220kg training max)
60 * 5, 5, 5, 5
100 * 5, 5
130 * 5
150 * 5
160 * 5
180 * 1
187.5 * 5

Front Squat
60 * 6
70 * 5
80 * 5
90 * 5
100 * 5, 5
105 * 3
110 * 3, 3

GHR (stick assist)
BW * 8, 8, 8

Everything was felt pretty good and light today, so I really killed it on the GHR, taking the eccentrics as slow as possible. Other than that, pretty easy workout. Albeit, not in a very good mood.

13/04/11

Traps, Biceps

Barbell front shrugs
60kg * 10, 10
100 * 10, 10
120 * 8
140 * 8
160 * 8
180 * 8

Overhead shrug
60 * 8, 8, 8

Barbell curl
Bar * 3
40 * 3
50 * 3
60 * 3, 3, 3, 3, 3

Hammer curl (non-alternating)
25 * 3
30 * 3, 3, 3, 3, 3

A1: Thor's Hammer
12.5 * 6, 6, 6

A2: One arm preacher Barbell curl
5 * 8, 8, 8

A1 and A2 superset.

12/04/11

Press

Rear delt machine
47kg * 15
54 * 15
61 * 12

Press
Bar * 5
40 * 5, 5
50 * 5, 5
57.5 * 5
67.5 * 5
75 * 5

One arm T-bar press
10 * 8
15 * 8
20 * 8
25 * 8
30 * 6
35 * 6, 6

T-bar row (v handle)
35 * 8
45 * 8
55 * 8
60 * 8
65 * 8

A1: Lat pulldown
80 * 10, 8, 8

A2: Rear delt machine
82 * 12, 10, 10
*A1 and A2 were a superset.*

Shoulder shocker (15kg plate, 10kg dumbbells) - 1 set

B1: Seated Lateral raise
15 * 10, 10

B2: Seated DB Press
15 * 15, 15
*B1 and B2 superset*

Moderate workout today. Press didn't feel right off the bat, so spent more time in the lower percentages working the feel, but the 75, while not hard, didn't feel as fast or as easy as it should have been. Used the T-bar to do one arm presses instead of using dumbbells because i find it much easier on my shoulder joint for the moment. Left shoulder still feels a little tweaked, but definitely better. All back exercises were done with a squeeze on the concentric, so still very much concentrating on the form, hence the light weights used. Haven't hit T-bars in a while and it felt pretty good so i might be replacing barbell rows with this, since I don't feel the bicep involvement in it as i do with bb rows. Might be doing more lateral raise-press supersets instead of the original shulder shocker, because I feel the front delt work is not really needed.

11/04/11

Squat

Calf press
140kg * 10
190 * 10, 10, 8

Low box squat
Bar * 5, 5
60 * 5, 5
80 * 5, 5
90 * 3
100 * 3
105 * 3
110 * 3
115 * 3
120 * 3
*all squats were paused for 3 secs at the bottom*

Sumo rack pulls
60 * 5, 5, 5
100 * 5, 5
130 * 5
160 * 5
180 * 5
200 * 3

Front squat
80 * 5, 5, 5, 5

GHR (with stick assist)
BW * 8, 8, 8
*Kept back slightly extended and concentrated on contraction of the hams for the entire movement, eccentric ASAP*

Good workout, realized that I can't have too much carbs pre workout if not it's kinda hard for me to push through the work and I sort of slow down as I move along. Sumo rack pulls really helped hammer the lower back, although they were pretty shot from the paused box squats. GHR done with the stick assist really helped focus all the weight onto the hams, especially with the back arch, taking the stress off the lower back.

09/04/11

Arms

Press
Bar * 8, 8
30kg * 10
35 * 10
40 * 10
45 * 10

Tricep DB kick back (pronated)
6 * 12, 10, 10

Close grip bench
Worked up to 2 sets of 6 with 90kg and 1 set of 6 with 100kg

Tricep extension machine
3 sets of 12 reps with the stack
1 sets of 12 reps each with the stack + 5, 10, 14kg dumbbells

Hammer curls
20 * 8
24 * 8, 8, 8
10 * 8, 8 (held iso curls)

Preacher machine
3 sets of AMRAP, can't remember the weight used

08/04/11

Bench - week 3 cycle 3

Machine fly
61kg * 12, 10, 10

Bench
Bar * 5, 5
40 * 5, 5
60 * 5
80 * 5
100 * 5
110 * 3
122.5 * 2
60 * 30

Weighted Dips
25 * 10, 10, 10, 10, 10

Bentover row
40 * 5
60 * 5
85 * 5, 5, 5, 5, 5

A1: Rope pull down
43 * 8, 8, 8, 8

A2: Face pull
18 * 8, 8, 8, 12

A1 and A2 were supersets.

07/04/11

Deadlift - week 3 cycle 3

Calf press
90kg * 12
130 * 12, 12, 12

Deadlift
60 * 5, 5, 5, 5, 5
100 * 3, 3
130 * 3
150 * 5 (straps on)
170 * 3
190 * 1
200 * 1

GHR
BW * 8, 8, 8
(eccentric as alow as possible)

Leg press
150 * 10
190 * 10
230 * 10
270 * 10
310 * 20

Front squat
60 * 6
90 * 6
100 * 5, 5

05/04/11

Press - week 3 cycle 3

Rear delt machine
54kg * 15, 12, 12, 12

Press
Bar * 5
45 * 5
55 * 5
65 * 5
75 * 3
80 * 1
85 * 1

Weighted dips
20 * 6
30 * 6
40 * 6
45 * 6, 6
BW * 10

Barbell row
40 * 5
60 * 5
80 * 5, 5, 5, 5, 5

DB Shoulder press
30 * 12

Shoulder shocker - 1 set 10kg plate, 10kg db

Rope pulldown
41 * 8, 8, 8, 8, 8

As I was going for my 3rd set of weighted dips with the 45, the stupid belt broke! And the db fell on my toe. Ouch!

04/04/11

Squats - week 3 cycle 1

Calf press
80kg * 12
120 * 12, 12, 12

Box squat
Bar * 5, 5
60 * 5, 3
80 * 3
100 * 3
110 * 3
120 * 3
130 * 1
140 * 1, 1

GHR
5 * 6, 6
BW * 8, 8, 8, 8

Front squat
60 * 6
90 * 6
100 * 6, 6, 6

03/04/11

MILKSHAKE DAY! HAHAHA

02/04/11

Arms

Rope push downs
5 sets of 8 to 12, pyramid up

Close grip machine press
5 sets of 8 to 12, pyramid up

Machine straight bar extensions
5 sets of 8 to 12, pyramid up

Cable bicep curls
5 sets of 8, pyramid up

Hammer iso curls
3 sets of 8 (with a hold ALAP at the end)

One arm DB preacher curl
2 sets AMRAP (end of with top partials and bottom partials)

Arms training today with Ben and Zhibin at my house gym. As usual, the machine stack weights at my house aren't labelled with the poundage, so quite hard to figure out how much we're lifting.

01/04/11

Bench - week 2 cycle 3

Machine Fly
61 * 12, 12, 12, 12

Bench
Bar * 5, 5
60 * 5
80 * 5
90 * 3
100 * 3
110 * 3
120 * 3
60 * 30

Weighted Dips
22.5 * 10, 10, 10, 10, 10

Barbell rows
40 * 5
60 * 5
80 * 5, 5, 5, 5, 5
*Each rep held at contracted position for 2 secs*

Rope pulldown
26 * 8
36 * 8
48 * 8
46 * 8, 8
*Each rep held at contracted position for 2 secs*

Face pull
11 * 10
16 * 20, 20
*Each rep held at contracted position for 2 secs*

Hard stretch + back rehab

31/03/11

Deadlift - week 2 cycle 1

Calf presses
120 * 12, 12, 12, 12

Deadlift
60 * 3, 3, 3, 3
100 * 3, 3
120 * 3
140 * 3
160 * 1, 3 (second set with straps double overhand)
180 * 5 (straps double overhand)

GHR
5 * 6
BW * 8, 8, 8
*All GHR were done with slow eccentrics*

Leg press (feet together, low position)
150 * 20
*3 sec negative, explosive concentric*

Front Squat
60 * 6
80 * 6
100 * 6, 6, 6

30/03/11

A1: Pull up
BW * 10, 10, 10, 10, 10, 10

A2: Dips
BW * 10, 10, 10, 10, 10, 10

A1 and A2 supersetted.

Very light workout due to my eye infection.

29/03/11

Press - week 2 cycle 3

Rear delt machine
47 * 12
54 * 12

Bent over rear laterals
10 * 12, 12
*done slow and controlled with 1 sec squeeze at the contractioin*

Press
Bar * 8
40 * 5
50 * 3
60 * 3
70 * 3
80 * 3
50 * 10, 10, 10

Shoulder shocker, 2 set, 10kg plate, 10kg DB (15, 12, 10)

28/03/11

Squat - week 2 cycle

Calf press
100kg * 12
140 * 12, 12, 12

Box Squat
60 * 5
80 * 3
100 * 3
120 * 3
130 * 3

A1: GHR
BW * 8, 8, 8

A2: Front squat
60 * 10, 10, 10
A1 and A2 superset

Seated Ham Curl
65 * 15, 12, 12
65 * 10 - 45 * 10 - 25 * 10 - 5 * 10

27/03/11

Back extensions
BW * 20, 20, 20

Back rehab

26/03/11

Arms

Rope push downs
14 * 12
16 * 10
18 * 10
21 * 12

Close grip bench
40 * 15
50 * 15, 15
60 * 12, 15

Incline skull crushers
30 * 15
40 * 12, 12, 12
30 * 15

Barbell curl
30 * 10
40 * 10, 10, 10
50 * 9

Isometric DB hammer curl
10 * 10, 10, 12

One arm preacher barbell curl
Short straight bar * 10
2.5 * 8, 8, 8, 8

25/03/11

Bench - week 1 cycle 2

Machine Flye
61 * 12, 12, 12, 12

Bench
40kg * 5
60 * 5
85 * 5
100 * 5
110 * 3, 2

Weighted Dips - pull up superset
20 * 10 - BW * 10
5 sets

Felt weak today and couldn't do the last set of bench all at one go. My shoulder feels weird.

24/03/11

Deadlift - week 1 cycle 1

Deadlift
60kg * 5
100 * 5
130 * 5
150 * 5
170 * 5

GHR
BW * 8, 8, 8

Front squat
60 * 10, 10, 10, 10

Sled curl - Sled extension
60kg * 5 sets

So happy that I can deadlift again!!! (:

23/03/11

Traps?

Sled Curls
60kg * 5 sets

Barbell shrugs
80 * 12
110 * 10
140 * 10, 10

Really short and quick workout. Felt really tired today.

22/03/11

Press - week 1 cycle 4

Calf press
140kg * 12, 12, 12, 12

Press
25 * 8
45 * 5
55 * 5
65 * 5
75 * 5

DB press
35 * 2 (felt a weird twinge in my left delt after the second rep, so stopped the set)
30 * 8, 8

Face pulls
Done during rest time in between pressing sets

Shoulder shocker (Seated Plate front raise - seated side laterals - seated clean and press)
10 * 15 - 10 * 10 - 10 * 10 (2 sets)


Had to rush against time and didn't have a good workout because I was too focused on keeping the rest time low. Made the stupid mistake of heading straight for the 35s and ended up tweaking my left delt. Feels ok now but kinda odd. I doubt it was a tear or anything, but you never know. Hence decided to substitute in the defranco shoulder shocker for 2 sets to get some direct shoulder work done.

21/03/11

Squat - week 1 cycle 1

Calf press
140kg * 12, 12, 12, 12

Box Squat
Bar * 5, 5
40 * 5
60 * 5
80 * 5
100 * 5
110 * 5
120 * 5

GHR
BW * 12, 12, 10, 10

Dumbbell Hamstring curl
10 * 12
12.5 * 12, 12

Sled curls - Sled extensions (superset)
60kg * 6 sets

Today was the first day returning to squatting after one and a half months. It felt good and I was able to keep my back tight without any pain, surprisingly. Another pleasant surprise is that I think I haven't lost much strength. 120kg moved fast, and i was able to accelerate and lockout pretty easily. We shall see how the next few weeks go.

Was experimenting with the Dumbbell hamstring curl to find the best foot holding position and body angle such that I could keep the tension on the hamstrings. Will use heavier weight next time, and I think I'll probably be wearing shoes for this, instead of vibrams.

Sled session was surprisingly fast, given that I was training alone.

20/03/11

Back extension
BW * 30, 30, 30

Back rehab

Squatting tmr i am excited.

19/03/11

Arms

Did triceps and biceps but honestly cant remember what I did. A whole bunch of close grip presses, curls and the like.

17/03/11

Back

Pull ups
BW * 8, 8, 8

A1: Lat pull downs (cable)
41kg * 12
48 * 10, 10, 10, 10, 10, 10

A2: Wrist extensions
10 * 15, 15, 15, 15, 15

*A2 was done during rest time in between sets of A1*

B1: Machine row
65 * 10, 10, 10, 10, 10

B2: Behind the back wrist curl
40 * 12, 12, 12, 10, 10

*B1 and B2 were supersetted*

Sled curls
60kg * 5 sets

Sled tricep extensions
60 * 5

Had a short HTHT with Chian today after the sleds (he did sleds with me today). I realized as much as i think i'm moving on, I'm still stuck back where I was before. :(

16/03/11

A1: Barbell shrug
60kg * 12
100 * 12
120 * 10
140 * 10, 10, 10

A2: Barbell wrist curl
30 * 15, 15, 13, 12
*A1 and A2 were supersetted, except for the last two sets of shrugs*

Behind the back wrist curl
40 * 15, 15, 15

Wrist extension
10 * 15, 15, 15

Sled curls
55kg * 6 sets

Sled extensions
55 * 6

15/03/11

Press - week 3 cycle 3

Press
Bar * 8
25kg * 5
45 * 5
55 * 5
65 * 5
75 * 3
82.5 * 2

DB shoulder press
30 * 5
35 * 5, 5, 5, 5, 5, 5

*sets of 5 reps of face pulls were done throughout the first two exercises, during the rest time*

B1: Seated Lateral raise
15 * 8, 8
17.5 * 8, 8, 8

B2: Single arm cable rear delt fly
8 * 8, 8, 8, 8, 8

*B1 and B2 were supersetted.*

Rear delt machine
54 * 20, 20, 20, 20

Back rehab

14/03/11

Legs

Calf press
150kg * 10, 10, 10-8-5

Leg press
150 * 3
190 * 3
230 * 3
270 * 3, 3, 3
310 * 3, 3, 3
350 * 3, 3, 3
*working sets were done 270 * 3, 310 * 3, 350 * 3, then repeated 2 more times.*

GHR
BW * 12
5 * 10, 8, 8
BW * 10

Backward sled drag
145 for 20m * 3 sets

Long stride sled drag
60 for 20m * 3 sets

Sled curls
60 for 20m * 4 sets

Sled tricep extensions
60 for 20m * 3 sets

Back rehab

Recovery is picking up! My back feels great and GHRs today were pretty awesome! Positive ending to an otherwise really draining day!

13/03/11

Back extensions
BW * 25, 25, 25, 25

Back rehab

12/03/11

Arms

One arm reverse push down
11kg * 15, 15
14kg * 15, 15

Close grip bench
40 * 15
60 * 12
70 * 12
80 * 10
90 * 6

Incline barbell tricep extensions
20 * 15
25 * 15
30 * 11, 12

Cable overhead extensions on bench
18 * 15, 15, 15, 15

DB Concentration Curl
10 * 12, 12
12.5 * 10, 10

Hammer curls
15 * 12
17.5 * 12
20 * 12, 12
15 * 15

Preacher curl
20 * 15, 15
25 * 15, 15

One arm cable curl 3 sets of 15 reps per arm, can't remember the weight

Back rehab

Trained arms with Daryl today. I really just wanted to concentrate on the mind muscle connection, so every rep was really very cautious and focused, hence the lighter weight. Haven't been doing much high rep stuff, so it's a refreshing change of pace for me.

11/03/11

Bench - week 2 cycle 3

Machine flyes
68kg * 12, 12, 12, 12

Bench
Bar * 5, 5
40 * 5
60 * 5
80 * 5
85 * 3
100 * 3
115 * 3, 3

Incline Bench
80 * 6
90 * 4, 4, 4, 4, 4, 4, 4

Machine flyes
103 * 12, 12, 10

Low incline fly
15 * 20

Sled curl - sled extension - sled rear delt raise
55kg * 5 sets
*done as a circuit. all 5 sets were done as continuous as possible, with as little rest as possible between exercises*

Back rehab

I think I should learn to chill out.

10/03/11

Back

Weighted pullups
10kg * 5, 5
20kg * 5, 5, 5, 5, 5, 5

Seated Rope row
23 * 12
33 * 12, 12, 12

Lat pull down
75 * 12, 12, 12, 12

Face pull
18 * 20

Sled curl
55kg * 5 sets

Sled tricep extensions
55 * 5

*sled exercises were done supersetted*

Took longer than I would have liked because I spent too much time in between sets talking to jingming. Sled work was over in less than 20 mins.

09/03/11

Back extensions
BW * 25, 25, 20

Back rehab

Corp quiz today so just did rehab work for my back.

08/03/11

Press - week 2 cycle 3

DB laterals
10kg * 12, 12, 12

Press
Bar * 8, 8
40 * 5
50 * 5
60 * 3
70 * 3
80 * 3

Bradford press
50 * 10, 10, 8, 12(this last set was regular presses to the front instead of bradford presses)

Seated DB laterals
9 * 20, 20, 20

Back extensions
BW * 20, 20, 20, 20

Back rehab

Seated DB laterals were really light, so they were done very controlled and with a held contraction at the top end of the movement. Didn't really feel strong today, so really focused on the mind-muscle connection instead and use much lighter weights. Think my muscular control over the shoulders can be much better.

07/03/11

Legs

Seated Ham curl
35kg * 15
45 * 15
65 * 15
75 * 12
85 * 10
90 * 8

GHR
5 * 6
BW * 8, 8

Leg extension
35 * 15
45 * 15
65 * 15
75 * 12
85 * 10
95 * 8, 8

Leg Press
120 * 20, 10, 10, 10
*The first set of 20 was done with a quick tempo. The subsequent sets of 10 were done with explosive concentric and 3 sec eccentrics, varying foot placement with each set.*

Calf press
120 * 8, 8, 8, 8
*These were done with a double pop (concentric held for a second, then an additional push to squeeze the calf even further) and a 3 second stretch in the bottom portion.*

Sled curls
50kg * 5 sets

Sled tricep extensions
50 * 5
*The sled curls and extensions were done supersetted, so 1 set of curls down, then 1 set of extensions back.*

Was pleased that I could do the GHR's. For some reason, my lower back doesn't take the strain anymore when i'm doing the lowering portion of the exercise, which is fantastic news. Approximately two more weeks till I squat and dead again!

06/03/11

Back Hyperextensions
BW * 20, 20, 20, 20, 20

Back rehab program

My back seems to have some strength back. Recovery is moving along nicely. Looks likely that I might be able to squat and deadlift in about 2 weeks time. May attempt some rack pulls next week to aid the recovery.

05/03/11

Arms

Rope pushdown
18kg * 15, 15, 12

Close Grip Bench
40 * 10
60 * 8, 8
80 * 8, 8
100 * 3, 3, 3, 3, 3, 3

skull crushers
40 * 10, 10, 8

One arm French press
10 * 10
15 * 8
17.5 * 8, 8

Barbell Preacher curl
25 * 10
35 * 10, 10

Single arm barbell preacher curl (Weight is bar + stated weight)
bar * 6
2.5 * 6, 6

Held DB Hammer curls
12.5 * 6, 8, 8
10 * 8

Back rehab

I think the mind muscle connection with the triceps is better this week, especially with my left arm. Will keep up the sled dragging next week, but reduce the work to alternate days. Ok, time to study, corp quiz next week!

04/03/11

Bench - week 1 cycle 3

Machine Flys
68kg * 12, 12, 12

Bench
60 * 8
80 * 5
100 * 5
107.5 * 8

Machine Flys
89 * 12
96 * 15
103 * 15, 13

DB Incline Press
25 * 12, 12
30 * 10, 10

Incline flys
10 * 15, 15, 15, 15

Dips
BW * 15, 14

Happened to meet Darryl in the gym today and found out he was training chest too, so we decided to train together. Refreshing change of pace since I've been so used to lower rep training, and with such high rep training, i had to cut down on the weightage that i used. After the second round of machine flys, my chest was so pumped that 30s felt like 45s! Learned a new way to do incline flys from him. Overall, pretty good workout; quick paced, minimal rest and lots of volume.

03/03/11

Back

Weighted pull ups
BW * 5
10kg * 3
20 * 3
30 * 3, 3, 3, 3, 3, 3

One arm machine row
35 * 8, 8, 8, 8

Lat pull down
65 * 10, 10

Sled rows
75kg * 4 sets

Sled curls
50 * 4

Sled extensions
50 * 4

Back rehab + intense stretching

My back is not healing as fast as I'd like, but given that the doctor told me not to train for 6 months, I think i'm way ahead of his schedule.

02/03/11

Sled

Backwards sled drag
130kg * 4 sets

Sled Curls
50 * 4

Sled Extensions
50 * 4

01/03/11

Press - Week 1 cycle 3

Press
Bar * 8
45kg * 5
55 * 5
65 * 5
75 * 5

DB shoulder press
30 * 12
35 * 8, 8, 8

Seated laterals
10 * 15, 15

Leaning Laterals (left side only)
7.5 * 20, 20, 20

Rear Delt Machine
47 * 40
94 * 12, 12

Sled Curls
40 * 4

Sled extensions
40 * 4

Sled Rows
40 * 4

Back rehab

I think I should probably should warm up with rear and side laterals prior to the press. Other than that, everything was ok, all the weights moved well, and shoulder portion of the workout was over in less than 30 mins. Plus I got to share the rear delt machine with the hot girl. Nice.

28/02/11

Legs

Hamstring Curl
35kg * 15
55 * 15
65 * 15, 15

Glute Ham Raise
BW * 10, 10, 10

Leg Extension
45 * 15
65 * 15
85 * 10, 10, 10

Leg Press
150 * 15, 15, 15

For sled work, one set is 30 steps/leg for legs

Backwards sled drag
75kg * 1 set
100 * 1
120 * 4

Sled curls
50 * 4

Sled extensions
50 * 4

First time doing GHR after injuring my back. Looks like my back rehab is paying off. Stopped each GHR set at 10 to not over tax my lower back.

27/02/11

Hamstring

Standing hamstring curl (one-legged)
25kg * 10
35 * 10
40 * 8, 8, 8, 8, 8, 8, 8, 8
40 * 5 - 35 * 5 - 30 * 5 - 25 * 5 - 20 * 5 - 15 * 5

Back rehab

26/02/11

Arms

Rope push downs
18 * 15, 12, 12

Decline Close Grip
Bar * 10
60kg * 10
80 * 10
100 * 8
120 * 4
100 * 8

One arm french press
10 * 10
15 * 10
17.5 * 8, 8

Cable push down (straight bar)
41 * 15, 15

Preacher curl
Bar * 10
30 * 10, 10, 10, 10

Alternate DB Held Hammer curls
12.5 * 8, 8, 10, 9

Back rehab

25/02/11

Incline Bench - Week 3 cycle 2

Machine Fly
68 * 12, 12, 12, 12

Incline Bench
Bar * 5
40 * 5
60 * 5
82.5 * 5
92.5 * 3
102.5 * 3
72.5 * 10, 10, 10

Low Incline DB Fly
25 * 10, 10
30 * 8

Leaning Lateral Raise
10 * 20 (4 sets for the left side, 1 set for the right)

Standing front raise
10 * 15 (3 sets for the left, 1 set for the right)

Back rehab

Very uninspired lifting today because I'm sad. :(

24/02/11

Back

Weighted pull ups
10kg * 5
20 * 5
25 * 3, 3
30 * 3, 3

Machine row
35 * 10, 10
45 * 10, 10, 10, 10

Straight Arm push down
31 * 12
41 * 12

Lat pulldown
75 * 10
65 * 10, 10

Back rehab program

Lighter weights, more focus on the squeeze and contraction of the lower back. Contracted positions were held for 1 to 2 seconds.

23/02/11

Had a contact lense infection and as a result, was blind the whole day, so couldn't train.

22/02/11

Press - Week 3 Cycle 3

Press
Bar * 8
40 * 5
50 * 5
60 * 5
65 * 5
72.5 * 3
80 * 3

Bradford press
40 * 10, 10, 10

back rehab program

Today was a quick pressing workout, since I was rushing for time. Did the bradford press, which is basically a press where one rep constitues a press from the front to behind the neck and back to the front, essentially making it 2 presses per rep. I like bradford presses because I only have to count to 10, but i'm actually doing 20 reps. I trick myself into doing more work this way and I save some time too. Did the back rehab program when I came home.

21/02/11

Legs

*Used my house gym today, so not sure what the weights are since the stack machine is unlabeled*

Lying Leg curl
5 Plates * 15, 15, 15, 15
6 * 12
7 * 10
8 * 8
*For some reason, the lying leg curl seems pretty heavy even though the weights look light. Think my hamstrings are just weak.*

Leg Extension
8 * 15, 15
10 * 14
12 * 12
13 * 10

DB Stationary lunges (reps per leg)
15kg * 15, 15, 15

Back rehab program

Figured since the dumbbells only go up to 15kg at my house gym, I would do the leg curls and leg extensions before hand to tire out my legs before doing the lunges. Overall, brisk workout, hope my quads don't atrophy from the lack of squatting. As usual, did my back rehab program, although didn't do the thoracic mobilization since I don't the large foam roller at home. Back seems better and I only took the painkillers once this morning. The most acute pain usually occurs in the morning, but gets better throughout the day. All in all, seems hopeful that I can recover in my targeted time.

20/02/11

Back Rehab program

19/02/11

Incline bench - week 2 cycle 2

Machine fly
61kg * 12
68 * 12, 12, 12

Incline bench
Bar * 10, 10
40 * 5
60 * 5
75 * 5
87.5 * 3
97.5 * 3
70 * 10, 10, 10

Incline Flys
15 * 12
20 * 10
25 * 10, 10

Front raise (left shoulder only)
7.5 * 12, 12, 12, 12

Leaning lateral raise (left shoulder only)
7.5 * 15, 15, 15
5 * 15 (both left and right)

JM press
Bar * 10
40 * 10
60 * 10
50 * 10
70 * 8

Cable extensions (overhead)
21 * 21, 21

Rehab program for lower back

All pressing was done with focus on the chest. Incline flyes were done with arms bent at about 100 degrees. I find that this is the best way to do flyes, any straighter and I don't feel it in the muscle. I realized that when doing the main lift, it is good to view it as a movement, and when backing off with the volume work, to view it as a muscle. I did some shoulder work for my left shoulder for a number of reasons: 1) strengthen and rehab the joint, and 2) balance out the muscle size with my right shoulder. Realize that there is a strength imbalance between both sides, and as a result, the fibre recruitment in both sides are not balanced.

On a sidenote, using the. dumbbells for presses or flyes is kinda a pain to set up, since I can't 'deadlift' them onto my lap cause of my back. Am trying to avoid taking the painkillers unless I really need to, and to continue training around it. Target recovery time is aimed at the next 2 weeks, meaning to be able to row by week 9.

18/02/11

Didn't train today.

17/02/11

Back

Pull ups (Wide grip/shoulder width/neutral close grip)
6 sets of 5

One arm T-bars
20kg * 10
30 * 10

One arm Machine row
35 * 10
30 * 10, 10

Straight arm pushdown
31 * 12, 12, 12

Preacher Barbell curl (short straight bar/weight excludes bar)
Bar * 10
10 * 10
20 * 10, 10, 9
20 * 5 - 10 * 5 - Bar * 8 (last dropset)

Seated DB Hammer curls
17.5 - 12.5 - 7.5
*done as one dropset, but can't remember how many reps for each weight that I did, all I remember is that it wasn't easy.

Pull ups were all done with a one second squeeze at the top, where the focus was on pulling my scapula together and flexing the lats as hard as I could. 2 sets for each grip type. Controlled eccentric, but not to the point of it being a slow negative. These were ok to do, and didn't affect my lower back since the focal point of the contraction was in the lats and rhomboids (especially with the neutral close grip). All back exercises were done with the focus on squeezing the back muscles.

Had to wear a belt to do the T-bar one arms. Felt a little nagging pain even though I took some painkillers earlier, so shifted to the machine row. Same style, one second squeeze, and got a good stretch for the back with each rep.

Preacher bicep curls were done with a wide grip and tucking the elbows as close together as possible. Somehow, doing this on the preacher bench eliminates the wrist pain that you get when you do it standing with the barbell. Will use this more often.

Did my rehab program after training. This is what it looked like:

Supermans (each rep held for 2 secs, focus was on contraction of the lumbar, instead of hyperextension of the back)
3 sets of 10 reps

Bird dog pose (some yoga shit)
3 sets of 5 reps per side

Thoracic spine mobilization

Foam roll + stretching (in order)
Lower traps
Upper back (scapula apart)
Upper right back
Upper left back
Middle Back
Piriformis

All foam rolling was done for a minute on each part. Stretching was done for 3 sets of 20 secs.

16/02/11

My nagging lower back pain has finally caught up with me, culminating in an intensely uncomfortable feeling when I woke up today. Went to see the doctor who told me that I had a lower back sprain (duh, that much is obvious). But i went mostly because I needed the painkillers. So other than usual rolling and stretching and rehab stuff, will still be training, but mostly around the pain. No deads or squats at the moment, plus most bentover stuff. Did some research and came up with a rehab plan to do be done daily. Will do it tmr after I train.

15/02/11

Press - Week 2 Cycle 2

Press
Bar * 5
40kg * 5, 5
50 * 5
60 * 3
67.5 * 3
75 * 3

DB Shoulder Press
30 * 10
35 * 10, 10

Lateral Raise
10 * 10
12.5 * 10
15 * 10
17.5 * 10

Rear Delt fly
91.5 * 12, 12, 12

Reduced rest times to ~ 1 min. Total workout time was 40 mins.

14/02/11

Legs

Seated Ham curl
35kg * 15
55 * 15
65 * 14
70 * 12
75 * 10
80 * 8, 8

Leg Press
50 * 10
100 * 10
140 * 10
180 * 10

Walking Lunges/Leg Press
BW * 30 (steps) / 200 * 10
BW * 30 / 200 * 10
BW * 30 / 200 * 10
BW * 30 / 200 * 10

Leg extensions
35 * 10, 10, 10

Talk about a killer leg workout. More enduranced based, and tried to take as little rest as I could in between. Started off with the hamstring curl, and these were done with a 2 secs hard contraction on the concentric. After that, went over to the leg press to warm up. Decided to be conservative for the superset, so stuck with 200kg for leg press and bodyweight lunges. Took a ~2 min rest in between each superset. By the end of the superset, quads were burning like crazy. Leg extensions after that were done with a 3 sec flex and squeeze at the contracted position. This burned like hell and I had to spend awhile stretching out my quads because they would cramp in between the sets. Next time I do the superset, shall do with weighted lunges instead.

13/02/11

7.00 am: 6km Jog

12/02/11

Triceps workout

Rope pushdown
21 * 15, 10, 10

Close Grip Decline Bench
Bar * 8
60 * 10
80 * 10
100 * 8
120 * 5
100 * 8

One arm French Press
10 * 8
15 * 8
17.5 * 8, 8
17.5 * 8 - 15 * 8

Quick Triceps workout today since I'm not able to row this week.

11/02/11

Bench (incline) - Week 1 cycle 2

Machine Fly
68 * 10, 10, 10

Incine Bench
Bar * 5
60 * 5
80 * 5
100 * 5
80 * 10

Low Incline dumbell Bench
35 * 12
40 * 8
45 * 6

Low Incline fly
20 * 12
25 * 12

Hammer Curls
20 * 8
25 * 8
30 * 8
35 * 6

Preacher Barbell curl
2 sets to failure

Band pull aparts (small band)
100 reps total (10-20-30-40)

Very short quick workout. Took very little rest in between and kept up a good pace throughout. Flyes were all done with a controlled eccentric. Hammer curls were done as eccentricless as possible, with a hard contraction at the top. Preacher barbell curls were done for as many good reps as possible, then followed by half reps at the top half, then the bottom half.

10/02/11

Back

One arm T-bar rows
20kg * 10
30 * 10
40 * 10
50 * 8, 8

One arm barbell rows
30 * 10, 10, 10

Straight arm push down
31 * 10, 10, 10

Face pull
8 * 20, 20

Band pull aparts (small band)
70 reps

Rachel is retarded.

10/02/11

today's awesomezzz training was particularly great because rachel was in the gym to grace the occasion (: i can't thank her more!

O:

09/02/11

10:55pm: 3km jog

08/02/11

Press - Week 1 Cycle 2

Press
Bar * 5
40kg * 5, 5
50 * 5
55 * 5
65 * 5
72.5 * 7

DB Shoulder Press
30 * 6
35 * 6
40 * 1
35 * 10

Seated Lateral Raise/Rear Delt Flye
10 * 15/95 * 12
10 * 15/95 * 12
10 * 15/ 68 * 20

JM press
40 * 10
60 * 10

Close Grip Bench (flat)
80 * 10
100 * 5

One-arm overhead tricep extensions
7.5 * 10
12.5 * 10
15 * 8
17.5 * 8

Tricep push down (using rope)
21 * 12
21 * 10 - 18 * 10

My lower back is still feeling some pain, so i had to wear a belt to do my presses, which is embarrassing enough as it is. To make matters worse, I failed to get more than a rep for shoulder press using the 40s because the pain was too much for me to take. Since the intention was an all out last set, I decided to be smart and use the 35s instead, but i was busting my balls just trying to squeak 10 reps out. Decided to superset side and rear delts together to save time.

Tried out a new method of warming up for the close grip bench. I did JM presses at the lighter weights, then when I hit the working weights, I reverted back to regular close grip benches. Seems to work quite well. By the way, JM presses sort of a integrated version of the regular close grip and tricep extensions. The close grips were done with a 1 sec pause in the stretched position, and flexed hard at the lock out. Overhead one arm extensions were done in the same way. Tricep extensions were done in the same way (ie. flexed hard when contracted, and allowing for the stretch in the eccentric position), but a shorter stretch time (<1 sec).

Overall, tricep workout was good and made up for a crappy shoulder session.

07/02/11

Lower Body (plus abit of bicep work)

Leg Press
50kg * 10
100 * 10
140 * 5
180 * 5
220 * 5
260 * 5
300 * 5, 5, 5, 5, 5

Leg extensions
35 * 10
55 * 10
65 * 10
85 * 10

Hammer Curls (DB)
20 * 8
25 * 8
30 * 8
35 * 8

No squats or GHRs for me today, back is still feeling the pain, so I had to limit my lower body work to machines (*GAH). Decided to just get in more volume on the leg press and ramp up to a 5 x 5 ~ 300kg. All pressing was done explosive, with a hard contraction on the quads. Leg extensions (never thought i'd be touching these so soon) were all done with 1 sec squeeze at the contracted position, and for added pain, i kept my foot flexed towards my body (dorsiflexion). Hammer curls were fun to do as usual, and I think i might be able to start moving up to the 40s soon.

06/02/11

I slipped and fell in the toilet and hurt my lower back, so i'll be taking some time off from deads and squats. Coming week I'll still be training, but limited to exercises that won't aggravate the lower back. I think it's fortunate that I got hit on the meaty part of my lower back; can't say the same for the toilet.

05/02/11

I overslept this morning and missed training.

To make up for it and ease my guilty conscience, I ran 8km (according to mapmyrun.com), but according to my mum's stepometer, it was 7.6km.

04/02/11

Incline Bench - Week 3 Cycle 1

Deadlift
60kg * 5
70 * 5
100 * 5
140 * 3
150 * 5
170 * 3

Incline Bench
Bar * 8
40 * 8
50 * 8
60 * 8
80 * 5
95 * 3
105 * 1

Smith flat bench
20 (per side) * 10
30 * 10
40 * 10

Machine flyes
60 * 10, 10, 10, 10

Hammer Curls
20 * 8
22.5 * 8
24 * 8
26 * 10

One arm Machine Preacher Curl
18 * 10, 10, 10

Worked out at Tamp SSC gym today. Started with deadlifts since I haven't done them for the week yet. Was supposed to work up to 190kg but there were no more plates available, so I just moved on to the incline bench. Hate working out in public gyms; maybe i'm just spoilt. Anyway, incine bench did more warming up then usual, and the ramping jumps were pretty small, so thought I'd do more reps to get more blood into my chest as possible and get a higher work volume. Also, make a mental note to roll my quads, still feel as tight as ever.

Happy CNY everyone! I'm off to finish a bottle of shrimp rolls..... nomnomnom

03/01/11

Back work

Lat Pulldown
Worked up to 3 working sets of the full stack * 8

Vbar Pull down
Worked up to 3 working sets of half the stack * 12

One armed cable rows
Worked up to 3 working sets of half the stack * 12

Straight Arm pull downs
3 sets of half the stack * 10

Rear delt flyes on the bench
9kg * 40, 40, 40

Stretchers
half the stack * 10, 12

Hard stretching 30 sec per side

Today's CNY and since safra gym is charging 16 bucks to use their gym, I can't deadlift today. This made me pissed since the only gym open is my house condo gym. I have no idea how heavy the full stack for the machine weights are, but obviously they aren't alot, so I kept the reps high. I will be deadlifting tmr so that will be something to look forward to. Wish I had a squat rack at home.

02/02/11

KNS today I missed training and had to push a car up a ramp. FML my traps and legs and glutes are dying.

01/02/11

Press - Week 3 Cycle 1

Press
Bar * 5
40kg * 5
50 * 5
60 * 5
70 * 3
75 * 1
77.5 * 3

Pull ups (Done in between sets of presses)
30

DB Shoulder Press
30 * 6
35 * 8
40 * 5
35 * 8

Lateral Raises
20 * 12
22.5 * 10
25 * 6
20 * 12
10 * 20

Close Grip Bench
60 * 8
80 * 8, 8, 8

French Presses
20 * 8, 8

Today I forgot to bring milo packets to the gym, but then I found 2 packets in my bag! Little surprises like this make my day!

On the whole, so-so workout. Shoulders felt good, but had a problem feeling the triceps. Could have done more sets with the 40s, and will do so next round.

31/01/11

Squat - Week 3 Cycle 1

Foam Roll + stretch + lunges

Back Squat
Bar * 5
60kg * 5, 5
100 * 5
105 * 5
120 * 3
135 * 3

Front Squat
60 * 10
80 * 10, 10, 10

Leg Press
180 * 6
220 * 10, 10

Glute Ham Raise (GHR)
BW * 10, 10
10 * 8, 8

Seated Ham Curl
65 * 10, 10, 10

Squats felt good from the start. Was only supposed to do 135 for 1 rep, but felt really light so decided to just do a couple more instead. Lazy to load up more plates on the leg press, so the 2 sets of 220 * 10 were done with 3 sec descents. Seated Ham Curls were also done with 3 sec eccentrics. Overall good workout, will probably be feeling it in my legs tmr.

30/01/11

Water evaluation today

4 mins loaded boat for distance

Very very chui distance but at least got chance to get MIP for next round. lol

29/01/11

Time: 8.30
6km run

Neural Charge Workout
Time: 20:00

Pullup/Bench push up/Vertical Jump
BW * 5 / BW * 3 / BW * 4 - 6 rounds

Nothing much, just a light circuit to recharge.

28/01/11

(Low) Incline Bench - Week 2 Cycle 1

Time in: 15:30 Time out: 16:25

Pec Dec
61kg * 10, 10, 10

Low Incline Bench
Bar * 8, 8, 8
60 * 8
75 * 4
87.5 * 3
100 * 7

Decline Bench (DB)
40 * 6
45 * 6, 5, 5

Incline Bench/Shoulder Dislocates with small bands (SB)
60 * 10 / SB * 10
70 * 10 / SB * 10 - 3 sets

DB Hammer Curls
20 * 8
25 * 8
30 * 8
35 * 6

Barbell curls
25 * 10, 10

Didn't have time to foam roll and do mobility warm ups, so used the pec deck to get some blood flowing into the muscles, and I think it helps warm the muscle up pretty well; will continue using this method of warming up for future pressing sessions. Substituted the flat bench for the low incline bench as I prefer this movement. Decline angle for the decline DB bench was very slight, utilizing only a single plate to prop up the flat bench. Overall, was very surprised with my strength levels as haven't been doing much high rep training and I thought I'd be fatigued by the time I was done with the low incline bench, but the 45s still felt surprisingly easy. Shoulder dislocates were done with the band (shoulder-width grip) just as a form of active stretching in between the sets. Ended off with some hammer curls and barbell curls (who doesn't want big arms?), and to save time, did the barbell curls with a 3 sec negative.

I ate a burger after that.

27/01/11

Deadlift - Week 2 cycle 1
Time in: 12:30 Time out: 13:28

Foam roll + stretch

Deadlift
60kg * 5
100 * 5
140 * 3
160 * 3
180 * 3

One-handed T-bar rows
20 * 10, 10
30 * 8
40 * 8
50 * 8, 6

One handed Barbell rows
20 * 8, 8, 8, 8

V-bar pulldown to the face (Tear pulldown)
Stack * 10, 10, 10

Stretchers
31 * 10, 10

Hard stretching (30s each side * 2)

Foam roll

Pool Rowing
Time in: 19:00

7 sets of 4 mins (positive side)
2 sets of 4 mins (negative side)

Fever has subsided, so it's back to business today. Back workout was not too bad; the new exercises like the one armed T-bar and one hand barbell rows were pretty good for really feeling the mind muscle connection with the back, and I actually had a decent pump going on in my lats by the time i was done.

Pool rowing was also good. Was supposed to do 8 sets, but I think there was a lack of time, or maybe I counted wrongly? Not too sure, but actually felt quite good overall. Negative side rowing was rubbish though, maybe need to row more on it to balance out.

26/01/11

Didn't go for training this morning as I had a fever. I think there's a pandemic going round. Hopefully I can sleep it off and i'll be fine in the morning. Will be hitting the gym early tmr morning and then pool rowing in the evening.

25/01/11

Press - Week 2 cycle 1
Time in: 12: 55 Time out: 13:55

Foam roll + stretching + shoulder dislocates

Press
Bar * 8
40kg * 5
50 * 5
60 * 3
67.5 * 3
72.5 * 3

Seated DB Press
30 * 6
35 * 6, 6, 6

Side Laterals
10 * 15
15 * 15
17.5 * 15

Rear Lateral Machine
47 * 35, 35, 35

Close grip Bench (Flat)
40 * 10
60 * 10
80 * 10
100 * 6

Skullcrushers
40 * 10, 10

Everything still felt pretty light and easy, but despite this, didn't wanna push myself too much to give my body a chance to recover. However, cough has gotten worse since I got home around 8 and I have a slight fever. Still have tons of readings to do though so probably gonna try to get them done ASAP and get some rest.

24/01/11

Squat day - week 2 cycle 1
Time in: 14:00 Time out: 14:27

foam roll + lower body mobility

Back Squat

Bar * 5, 5
60kg * 5, 5, 5
100* 5
110 * 3
122.5 * 3
140 * 3

100 * 10, 10, 10

Sick today. Horrible cough and lots of phlegm. Horrible workout today. Even 140 felt heavy. Decided to end the workout after the 3 sets of 10 because my head was pounding, and my throat was dry and horrible, and i felt abit breatheless.

Note: From this week, will be splitting up the lifts into individual days for the week, following a 5/3/1 template.

23/01/11

Water Training

4 sets 500m 80%

pacing (rowed 3 out of 4 sets)

We are slowly getting it, and we will get it. It's just a matter of time and consistency.

22/01/11

Water training this morning.

Technique (pair by pair) 30, 50, 50

Pyramid
2 sets of 3 min, 4, 5, 6, 5, 4, 3 (1 min active paddling in between)

First pyramids of the new year, and I'm sure many more to come.

Just got back from 4km jog around my area here (4km according to google maps, but feels like 6 really).

Some rolling with my golf ball for my lower back later.

21/01/11

Max Effort Upper body

Time in: 8:30 Time out: 9:15

5 min stair master + shoulder mobility

Military Press
Bar * 5, 5
30kg * 5
40 * 5
50 * 5
60 * 5
70 * 5

Flat Bench
60 * 5
80 * 5
95 * 5
107.5 * 5

T-bar row
20 * 8
40 * 8
50 * 8
60 * 8
40 * 15

Pull ups
BW * 10, 8, 8

Tricep extension machine
Full stack * 12, 12, 12, 12 (no idea how much the full stack is)

Worked out at tampines ssc gym today, which I don't really like cos of the lack of plates plus the crowd, even though I was there considerably early. Military press and bench intensities are based on the 531 cycle; this being the first week of the first cycle, the weights are pretty light and everything was easy. Pull up reps were all done from a paused dead hang (around 3 secs), since the intention was to stretch the lats and back out from the T-bar rows. Tricep extension machine was used because someone else was using the benches so I couldn't do close grips or the like. Really had no idea how much the full stack of this machine was, but it wasn't very much.

20/01/11

Dynamic Effort Lower Body
Time in: 13:08 Time out: 13:54

Lower body dynamic mobility

Box Squat w/ Large Bands (Parallel box)
Bar * 2
40kg * 2
60 * 2
80 * 2
87.5 * 2, 2, 2, 2, 2, 2

Glute Ham Raise
BW * 8
10 * 6, 6
10 * 6 - BW * 10 (drop set)

Hanging Leg Raise/Hamstring Curl machine
BW * 15 / 65 * 10 (3 sets)

Last set of Hamstring Curls were done 2 legs concentric, 1 leg eccentric, alternating legs to get 10 reps for both. All sets of hamstring curls were done with fast concentric and 3 sec eccentric.

Circuit
Time in: 21:07 Time out: 21:49

Threadmill (speed 14) 2 min run - one arm DB snatch (14kg) 20 reps per side - 10 pull ups
3 rounds

Stretching

19/01/11

Water training this morning.

18/01/11

Dynamic Effort Upper Body

Time in: 11:10 Time out: 12:01

Foam roll upper back + lats
Shoulder mobility drill

Flat Bench (with small bands, double-looped)
Bar * 3, 3
40kg * 3
60 * 3
70 * 3, 3, 3, 3, 3, 3, 3, 3

Close Grip Bench Press
60 * 8
80 * 6
100 * 4, 4, 4
80 * 12

Pull ups (in 5 rep sets) BW * 75 - This was done throughout the bench sets, during resting times.

Pull-up/Rear Delt machine (superset)
BW * 10 / 89 * 12 - 3 sets

Power shrug/Fat grip DB curl (superset)
80 * 5 / 12.5 * 10 - 4 sets

Foam roll upper back, lats, lower back + stretching


Focused more on technique for close grip bench. Bar lowered to one inch above sternum seemed to be the best depth for this exercise.

Decided to add in the power shrugs again after not doing them for a while, so decided to focus on the technique. Can afford to ramp up the weight next round.

Overall, good fast paced workout with lots of technique work.

17/01/11

Maximum Effort Lower Body

Time in: 12:30 Time out: 13:28

1km warm up on stepmaster
lower body foam rolling, stretching and mobility drills

Box Squat (parallel box)
Bar * 5, 5
60kg * 5
80 * 5
100 * 3
120 * 3
140 * 3
150 * 1, 2 (New PR, Paused like 4 secs for each rep)

Leg Press (supposed to be front squats)
170 * 20, 20, 20

Glute Ham Raise
BW * 12, 12, 12, 12, 12

Hanging Leg Raise:
BW * 15, 15, 15, 15

Back still sore, so only did box squats today and substituted front squats with leg press. For leg press, decided to do higher rep sets with a lighter weight (but with slow eccentrics and explosive concentrics). Glute ham raise felt easy, but decided not to add weight since my lower back was pretty taxed from the box squats.

Will be adjusting the training on max effort days to include the deadlift and squat for lower body, and bench and shoulder press for upper body, in line with the db program.

Just rolled my back again and it's getting better, so at this rate, it should be rowing-worthy by wed's morning water training.

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