Chest
28th Feb
Warmed up with some light rear, front and side laterals, plus rotator cuff stuff and some band mobility drills.
Incline Bench
Bar * 5, 5
95 * 3
135 * 3
155 * 3
185 * 3
205 * 3
225 * 3, 3, 3, 3, 3
Incline DB bench
90 * 8, 7, 6
80 * 10
Weighted Dips (tempo 12X)
45 * 10, 10
Unilateral incline press machine (tempo 11X)
60 * 12, 12, 20
Overhead DB extension (unilateral)
35 * 10, 10, 10
Cross body DB tricep extension (unilateral)
22.5 * 10, 10, 10
A1: Straight bar pushdown
135 * 12, 12
A2: Hammer curls (with a special hammer grip barbell) (Tempo 22X)
45 * 20, 20
A1 and A2 were supersetted.
100 band pull aparts
The band pull aparts are really awesome. I feel so much better in my upper back and rear delts, basically the whole upper back girdle! Plus my shoulders feel more stable pressing now. Can't wait till the bands I ordered get here!
Tuesday, February 28, 2012
Monday, February 27, 2012
Legs
Legs
26th Feb
Did some leg training today since I wouldn't have any time to train on monday. Just did some squats and tried out each of the hack squat machines to get a feel. Nothing really crazy. I think I need to start doing GHRs to bring my squats back up again.
26th Feb
Did some leg training today since I wouldn't have any time to train on monday. Just did some squats and tried out each of the hack squat machines to get a feel. Nothing really crazy. I think I need to start doing GHRs to bring my squats back up again.
Saturday, February 25, 2012
Shoulders
Shoulders
25th Feb
Press
Bar * 5
95 * 5
115 * 5
135 * 3
145 * 3
155 * 3
165 * 3
175 * 1
185 * 1
140 * 10, 10, 8, 8
Side laterals (~1 min rest in between)
30 * 15, 15, 15, 15, 15
Rear lateral machine (~1min rest in between)
145 * 12, 12, 12, 12, 12
Single arm Lying tricep extension (with DB)
25 * 6
35 * 5, 5, 5, 5, 5
30 * 5, 5, 5, 5
Straight bar push down
155 * 8
165 * 8
175 * 8, 8, 8, 8
Did some recovery work for hamstrings, abs and lower back.
Finished off with 200 band pull aparts in sets of 40.
25th Feb
Press
Bar * 5
95 * 5
115 * 5
135 * 3
145 * 3
155 * 3
165 * 3
175 * 1
185 * 1
140 * 10, 10, 8, 8
Side laterals (~1 min rest in between)
30 * 15, 15, 15, 15, 15
Rear lateral machine (~1min rest in between)
145 * 12, 12, 12, 12, 12
Single arm Lying tricep extension (with DB)
25 * 6
35 * 5, 5, 5, 5, 5
30 * 5, 5, 5, 5
Straight bar push down
155 * 8
165 * 8
175 * 8, 8, 8, 8
Did some recovery work for hamstrings, abs and lower back.
Finished off with 200 band pull aparts in sets of 40.
Thursday, February 23, 2012
Coan/Philipi Deadlift Routine week 5
Coan/Philipi Deadlift Routine week 5
23rd Feb
Deadlift
135 * 3
225 * 3
315 * 1
365 * 1
405 * 3, 3, 3
Speed Deadlifts
325 * 3, 3, 3
Power shrugs
275 * 5, 5, 5
Stiff Legged Deadlifts
225 * 5, 5, 5
Bentover rows
225 * 5, 5, 5
Underhand pulldowns (tempo 12X)
180 * 5, 5, 5
Good mornings
225 * 5, 5, 5
A1: Unilateral straight leg press
2 plates * 15, 15
A2: Barbell forearm curls
50 * 20, 20
*A2 was done during the rest time for A1*
Hammer curls (tempo 13X)
22.5 * 10, 10, 10
Seated incline curl machine (unilateral) (tempo 32X)
45 * 12
55 * 10
60 * 9
Woah, the deadlift routine is starting to get tougher now. The 405 for 3 sets of 3 should have felt easier, but while they didn't grind or stall, they still moved way too slowly for my liking. I must remember to do more recuperative work for my lower back and hamstrings either tmr or during sat's shoulder training. The power shrugs were still ok, but I think I will do them in the rack next time instead of out of the rack. The good morning was surprisingly easy! I think I will add 10ibs next week for the bentover row and lat pulldown and 20ibs for both the stiffleg deads and good mornings. Leg press was just for some light recovery work because my quads were still aching from monday's training. Wasn't really planning on doing any bicep work, but after 5 mins of rest I just decided to add in some hammer curls and machine work. Nothing really serious, but admittedly just to feel the pump. I'm ashamed I just said that :(
23rd Feb
Deadlift
135 * 3
225 * 3
315 * 1
365 * 1
405 * 3, 3, 3
Speed Deadlifts
325 * 3, 3, 3
Power shrugs
275 * 5, 5, 5
Stiff Legged Deadlifts
225 * 5, 5, 5
Bentover rows
225 * 5, 5, 5
Underhand pulldowns (tempo 12X)
180 * 5, 5, 5
Good mornings
225 * 5, 5, 5
A1: Unilateral straight leg press
2 plates * 15, 15
A2: Barbell forearm curls
50 * 20, 20
*A2 was done during the rest time for A1*
Hammer curls (tempo 13X)
22.5 * 10, 10, 10
Seated incline curl machine (unilateral) (tempo 32X)
45 * 12
55 * 10
60 * 9
Woah, the deadlift routine is starting to get tougher now. The 405 for 3 sets of 3 should have felt easier, but while they didn't grind or stall, they still moved way too slowly for my liking. I must remember to do more recuperative work for my lower back and hamstrings either tmr or during sat's shoulder training. The power shrugs were still ok, but I think I will do them in the rack next time instead of out of the rack. The good morning was surprisingly easy! I think I will add 10ibs next week for the bentover row and lat pulldown and 20ibs for both the stiffleg deads and good mornings. Leg press was just for some light recovery work because my quads were still aching from monday's training. Wasn't really planning on doing any bicep work, but after 5 mins of rest I just decided to add in some hammer curls and machine work. Nothing really serious, but admittedly just to feel the pump. I'm ashamed I just said that :(
Chest
Chest
21st Feb
Standing Calf
220 * 10, 10
Seated calf raise
90 * 10, 10
Warm up with some band work and light dumbbell work for shoulders
Incline Bench
Bar * 8, 8
95 * 5, 5
135 * 5
185 * 5
205 * 5, 5, 5, 5, 5
Incline dumbbell
85 * 8, 8, 7
One arm machine chest press (tempo 12X)
60 * 12, 12, 12 (each side)
Lying cross body tricep extension (tempo 21X)
22.5 * 10, 10, 10, 10, 10 (each side)
Overhead tricep extension (dumbbell)
32.5 * 10, 10
Rope pushdown
95 * 12, 12, 12
Quick easy session. Nothing much to say really.
21st Feb
Standing Calf
220 * 10, 10
Seated calf raise
90 * 10, 10
Warm up with some band work and light dumbbell work for shoulders
Incline Bench
Bar * 8, 8
95 * 5, 5
135 * 5
185 * 5
205 * 5, 5, 5, 5, 5
Incline dumbbell
85 * 8, 8, 7
One arm machine chest press (tempo 12X)
60 * 12, 12, 12 (each side)
Lying cross body tricep extension (tempo 21X)
22.5 * 10, 10, 10, 10, 10 (each side)
Overhead tricep extension (dumbbell)
32.5 * 10, 10
Rope pushdown
95 * 12, 12, 12
Quick easy session. Nothing much to say really.
Monday, February 20, 2012
Squat
Squat
20th Feb
Squat
Bar * 5, 5
135 * 5
225 * 7, 245 * 5, 255 * 3
245 * 7, 265 * 5, 275 * 3
255 * 7, 275 * 5, 285 * 3
Lying Ham curl (tempo 21X)
105 * 10, 10, 10, 10
*my hams started cramping up after the 4th set so I took about 5 mins trying to get them to stop cramping before hitting standing abdominals*
Standing ab crunch
85 * 10, 10, 10
Unilateral straight leg press
5 plates * 10, 10, 10
Standing calf raise
220 * 10, 10
Seated Calf raise
50 * 20, 20
Lat pulldown
140 * 10, 10, 10
Good squatting today. Took as little rest as possible between sets, so ended up feeling like puking during squats, but it was a good session. Everything felt strong. Had to really reach into the tank for the calf work. Lat work was purely for recovery, as my lats still feel a tad sore from thurs.
20th Feb
Squat
Bar * 5, 5
135 * 5
225 * 7, 245 * 5, 255 * 3
245 * 7, 265 * 5, 275 * 3
255 * 7, 275 * 5, 285 * 3
Lying Ham curl (tempo 21X)
105 * 10, 10, 10, 10
*my hams started cramping up after the 4th set so I took about 5 mins trying to get them to stop cramping before hitting standing abdominals*
Standing ab crunch
85 * 10, 10, 10
Unilateral straight leg press
5 plates * 10, 10, 10
Standing calf raise
220 * 10, 10
Seated Calf raise
50 * 20, 20
Lat pulldown
140 * 10, 10, 10
Good squatting today. Took as little rest as possible between sets, so ended up feeling like puking during squats, but it was a good session. Everything felt strong. Had to really reach into the tank for the calf work. Lat work was purely for recovery, as my lats still feel a tad sore from thurs.
Thursday, February 16, 2012
Coan/Philipi Deadlift routine week 4
Week 4
Deadlift
145 * 5
235 * 3
285 * 1
325 * 1
375 * 1
415 * 1
455 * 2
Speed Deadlifts
375 * 3, 3, 3, 3, 3
A1: Stiff legged Deads
205 * 8, 8, 8
A2: Bentover Rows
205 * 8, 8, 8
A3: Underhand lat pulldown
150 * 8, 8, 8
A4: Arched back good morning
205 * 8, 8, 8
A1 - A4 done as a circuit. 60s rest between exercises, 120s rest between circuits.
Did some bicep work, but couldn't really feel the muscle today so after a few sets I decided that's enough for today. I learned a valuable lesson today. Never use a 55-pound bar and assume you can warm up the same way. It was crazy, even though the weights weren't that heavy, but the 55 pound bar was killer on the grip! That's cause the 55-pound bar was thicker, I think roughly a quarter inch thicker in diameter. Doesn't sound like a lot, but makes a whole world of difference hahaha I'm lucky I didn't tear a callus.
Deadlift
145 * 5
235 * 3
285 * 1
325 * 1
375 * 1
415 * 1
455 * 2
Speed Deadlifts
375 * 3, 3, 3, 3, 3
A1: Stiff legged Deads
205 * 8, 8, 8
A2: Bentover Rows
205 * 8, 8, 8
A3: Underhand lat pulldown
150 * 8, 8, 8
A4: Arched back good morning
205 * 8, 8, 8
A1 - A4 done as a circuit. 60s rest between exercises, 120s rest between circuits.
Did some bicep work, but couldn't really feel the muscle today so after a few sets I decided that's enough for today. I learned a valuable lesson today. Never use a 55-pound bar and assume you can warm up the same way. It was crazy, even though the weights weren't that heavy, but the 55 pound bar was killer on the grip! That's cause the 55-pound bar was thicker, I think roughly a quarter inch thicker in diameter. Doesn't sound like a lot, but makes a whole world of difference hahaha I'm lucky I didn't tear a callus.
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