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.