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.