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.