Back + shoulder 10th March 2013

Cable Row
9 sets of 12, pyramid up in weight

Lat pulldown
6 sets of 10, pyramid up in weight

Seated Laterals
5 sets of 30, straight weight

Preacher Cable curls (single arm)
5 sets of 12, straight weight

Simple workout at my house condo gym. All rest times were roughly a min. Was in and out of the gym in about 40 mins.

Benchmeat!! 9th March 2013

Bench
worked up to 140kg * 1
Left elbow still giving me problems, so it was truly a crappy showing. 140 for 1 and it didn't even go up as fast as I would have liked. Slow to lock out. I gotta figure out how to fix this problem if I'm gonna bench anything remotely considered heavy.

Rear delts machine
68 * 20 for 5 sets

Pushdowns with a band
small band * 30 for 5 sets
Felt like a pussy doing these.

DE Lower Body 8th March 2013

Warm up: pullups/dips/GHR/back extension, 3 rounds, 10 reps, no rest

Low box squat with bands (Large bands)
92.5kg * 2 for 10 sets
<45 secs rest time between sets. Wide stance.

Rack speed pulls
worked up to 180 for 3 singles

Zercher squats to low box
70 * 10 for 3 sets
Just trying out the movement as an accessory. Sat as far back on the box as I could.

GHR
BW * 12 for 3 sets

Toes to Bar
BW * 10 for 3 sets

Weighted back extension
80 * 10 for 2 sets

Upper Body 6th March 2013

Warm up: pullups/dips/GHR/upright row/face pull, 3 rounds, 10 reps each, no rest

Flat DB press
45kg * 12, 10, 6
Really weak. I think I will have to include more DB benching. Piss poor performance here.

Seated Laterals
17.5 * 12 for 5 sets
Pause at the top position, and controlled negative. 1 min rest between sets.

BTN Press
50 * 10 for 2 sets
2 mins rest between sets. Done really controlled.

Rear Lateral machine
68 * 20 for 4 sets
1 min rest between sets. Burned.
 
Rope pushdowns
28 * 10 for 3 sets

A1: Standing ab crunch
Stack * 20 for 3 sets

A2: DB Side bends
35 * 12 for 3 sets
A1 and A2 were supersetted. 1 min rest between supersets.

Back 5th March 2013

Warm up - pull ups, dips, GHR, upright rows for 3 rounds 10 reps each, no rest in between

DB rows
45kg * 20 for 3 sets

Snatch grip deadlifts on platform (3 inch)
 120 * 3 for 3 sets

Lat pulldowns
105 * 12 for 5 sets

Hammer curls
20 * 12 for 2 sets

Reverse hypers (small band)
2 sets of 20

Rather lax workout today. I liked the snatch grip deads and will probably try going much higher in weight. Got quite abit of grip training through the rows and deads.

ME Lower body 4th March 2013

Zercher Box squats (parallel)
100kg * 3
110 * 1
120 * 1
130 * 1
140 * 1
150 * 1
Decided to put the front squat harness to use. Zercher squats were pretty tough because of a number of things. For one, they tend to pull you straight down and sitting back is so much harder. For another, I really had to try and keep my back tight and lower back arched as much as I could in order not to be pulled forward. I paused on the box for a second. I liked this movement though! It was quite awesome for my shoulders and there was no shoulder ache with it.

Arched back Good mornings
worked up to 140kg * 5 for 1 set
New PR  on this. Pretty happy.

GHR
5kg plate * 6 for 4 sets
 The plate was held behind my head for the first 2 sets. Had to shift it to my chest for the next 2. Rest time was about a minute and a half in between.

Standing Ab crunch
Stack * 20 for 3 sets

DB side bends
30 * 12 for each side

I'm back!

Was in Sydney the past 9 days and it was awesome. Really didn't want to return, but guess you have to do what you have to do :(

Did two sessions while I was there, both identical. More a recoveryish sort of training. Nothing hard and heavy.

Squats
140kg * 12 for 3 sets

Deadlift (sumo)
140 * 2 for 8 sets

Bench
100 * 3 for 8 sets

Lat pulldown
Stack * 15 for 3 sets

Machine Row
Stack * 15 for 3 sets

Press
60 * 12 for 3 sets

Pull ups
BW * 8 for 3 sets

Dips
BW * 20 for 3 sets