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.