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wednesday shoulders traps

semi normal day

row

warm up sets 5kg flys - 30, press 16

db side rasies - 10 - 10, 12 - 8, 15 - 6, 15 - 6

seated arnie db press 15 - 12, 17.5 - 10, 20 - 8, 22.5 - 6, 25 - 5, 27.5 - 3, 30 - 2, 32.5 - 1

alt db front raise s/s rear rasies 8 - 10, 9 - 10, 10 - 10, 12 - 8

tried one ended bb overhead press, worked better on knees

bar 15, +10kg - 12, 20kg - 10, 30kg - 8

db shrug 35 - 10, 37.5 - 10, 40 - 10, 42.5 - 8, 45 - 8

cable upright row rope handle 50 - 12, 68 - 10, 86 - 8, 104 - 6

abbs

walk dog

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thursday legs

bit of an up down day, ladders stairs, etc etc

row

warm up sets 20, air squats, 15 front squats bar only

bb back squats 60 - 6 ( wasn't heavy just no volume drive ) 80 - 5, 100 - 4, 120 - 3, 120 - 2x4, 100 - 2, 80 - 4, 60 - 6

stiffs bar - 10, 20 - 10, 30 - 10, 40 - 10

leg press 160 - 10, 200 - 8, 240 - 6, 280 - 4, 320 - 2, 360 - 0.5 ( got it up, the down slowly to the stops and that was it )

lying leg curl single leg 30 - 12, 36 - 10, 42 - 8, 48 - 6

standing calf raises 96 - 10x5sets

tried lunges - failed

walk dog slowly

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thursday legs

bit of an up down day, ladders stairs, etc etc

row

warm up sets 20, air squats, 15 front squats bar only

bb back squats 60 - 6 ( wasn't heavy just no volume drive ) 80 - 5, 100 - 4, 120 - 3, 120 - 2x4, 100 - 2, 80 - 4, 60 - 6

stiffs bar - 10, 20 - 10, 30 - 10, 40 - 10

leg press 160 - 10, 200 - 8, 240 - 6, 280 - 4, 320 - 2, 360 - 0.5 ( got it up, the down slowly to the stops and that was it )

lying leg curl single leg 30 - 12, 36 - 10, 42 - 8, 48 - 6

standing calf raises 96 - 10x5sets

tried lunges - failed

walk dog slowly

After all that work I am not surprised it was a slow walk

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tuesday, well monday - back

had a four day weekend Fri - Mon was good being human again

row, good had plenty of go

deadlifts

bar 15, 70 - 12, 110 - 8, 150 - 4, all raw, added belt 170 - 1 Grip would do another, added straps 180 - 1, 185 - 1

wide grip pulldowns 60 - 10, 72 - 8, 82 - 6, 96 - 6, 108 - 4

bent over bb rows bar - 12, 30 - 12, 40 - 12, 50 - 12, 60 - 10

narrow grip high pulls 60 - 10, 72 - 8, 84 - 6, 96 - 6

tredmill 20plus mins 1.8k

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wednesday week

well I've been slack, and busy with work/play. so you could say Ive had a deload week off.

Rowed 4k two nights ago......

Nearly didn't make it tonight, but thought f - it just go do upper body - keep it simple

Row 2000 mtrs 8min 56sec

Dead lifts  - bar 15 deep, 70 - 10, 110 - 6, 150 - 4 all raw felt good. thought hmmm, added belt and went 190 - 1 no straps, got it, felt good. So tried again after about 3mins rest 190 - 1 yup got it again - grip struggled but didn't drop it. So new pb and without straps - might just get 200 this year

wide grip pulldowns 60 - 10, 72 - 8, 84 - 6, 94 - 4

incline smith 20 - 10, 40 - 8 , 60 - 3x2

flt bench 60 - 10, 80 - 6, 100 - 3, 120 - 1

seated arnie db press 20 - 10

light abbs

home for dog walk, park was full of fireworks and people

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legs - gym shuts at 8pm on friday's ( just dumb in todays 24hr world )

short row - running late

warm up - air squats 20, front squats bar only low box 16

squats 60 - 10, 80 - 8, 100 - 4x2, 120 - 2x2, 140 - 1 full depth felt good, shoulda done more but was looking at clock

stiffs bar only 20 reps

leg press 200 - 6, 240 - 6, 280 - 6, 320 - 1

lyn leg curl single leg 30 - 12, 36 - 10, 42 - 8, 48 - 6

standing calf raises 10 x 4

walk dog

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monday - back

was running late, then had a couple of overseas emails turn up that I had to rely to so I wouldn't lose another day. Thought I'd go past Wolf's and see if I could do a casual. But their office hours 9-9, so that didn't happen. carried on to milford 24hr

row 2000 mtrs 8.49

Dead lifts, bar 20 deep, 70 - 10, 110 - 8, 150 - 4, all raw, could have done more but grip wasn't there today. added belt 190 - 0 couldn't hold it, added straps 190 - 1, loaded 200, got it about 50mm off the ground.... not yet, but it will happen.

wide grip chins 5,4,3.5,3,3

bent over bb rows 40 - 10, 60 - 8, 80 - 6, 100 - 3, 60 - 8

tried a few different machines one set each

light abbs

supermarket

dog walk

 

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tuesday chest

short row 2000mtrs

inlcine smith 20 - 10, 40 - 8, 60 - 6x2

flat bench 60 - 10, 80 - 6, 100 - 4, 120 - 1, 110 - 1, 100 - 3, 90 - 4, 80 - 6

cable crossover low 20 - 10, 26 - 10, 32 - 10, 38 - 10

db pull overs 15 - 10, 17.5 - 10, 20 - 10x2  s/s with cable crunches

treadmill

 

 

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wednesday shoulders traps

row

warm up sets 5kg dbs flys 20 - press 15

db flys 10 - 10, 12 - 8, 15 - 6x2

arnie db press 15 - 12, 17.5 - 10, 20 - 8, 22.5 - 6, 25 - 6, 22.5 - 4, 27.5 - 3, 30 - 2, 32.5 - 0

db front raises s/s with seated rears 10 - 10, 12 - 10, 12 - 8, 12 - 6

Db shrugs 35 - 10, 37.5 - 10, 40 - 10 , 42.5 - 8, 45 - 8

rope handles up roght cable row 56 - 10, 68 - 10, 80 - 8, 92 - 6, 104 - 4.5

abbs

treadmill

 

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thursday legs

row

warm up sets air squats 20, front bar only low box 15

Squats 60 - 10, 80 - 8, 100 - 6, 120 - 2x2, 140 - 1, 100 - 2x2

Stiffs bar only 20

leg press 200 - 6, 240 - 6, 280 - 6, 320 - 3

leg curl single leg 30 - 12, 36 - 10, 42 - 8, 48 - 6

calf raises 96 - 10x4

walk

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friday arms

row

mad rush, got there on time, but wait there's one of those challange groups going, weights everywhere, racks half empty ......

Pissed off

shambles of a work out, good pump though

abbs

dog walk

went passed wolf's for another look on way home

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monday - back

went to the warehouse and brought some $15 chuck tailor nock offs with a flat low sole, feels like I'm walking up hill a little....

Row

Deadlifts bar 15 low at bottom, 70 - 10, 90 - 6, 150 - 4 all raw, could have done more but had another goal. added belt n straps 190 - 1 felt good went up clean, loaded 200 - and got, it felt good, I cerntainly changed colour and made a bit of noise. but got it -  new pb

decided to take it a little easy and safe after that

wide grip frnt pull downs 60 - 12, 72 - 10, 84 - 8, 96 - 6

supported t-bar wows 20 - 12, 30 - 10, 40 - 8, 50 - 6

narrow grip high pulls 60 - 12, 72 - 10 ran out of time

walk

 

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tuesday chest

worked late, then had a meeting, so trained late at milford 24hr

was different, but ok

row

incline smith 20 - 10, 40 - 8, 60 - 6x2

flat bench 60 - 10, 80 - 6, 100 - 2x2, 120 - 1, 100 - 2x2, 80 - 6

tried cables but stupid machine where there too close together

tried the only other press machine 5 sets

db flys finishing with elbows close together plams facing me - lots

hanging leg rasises

dog walk

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wednesday shoulder/traps

row 2000mtrs 

warmup sets

db flys 10 - 10, 12 - 8, 15 - 6x2

seated arnie db press 20 - 10, 22.5 - 8, 25 - 6, 27.5 - 2

front rasies s/s rear flys 8 - 10, 9 - 10, 10, 10, 12 - 8

barbell shrugs 60 - 10, 80 - 10, 100 - 8, 120 - 6, 120 - 4

kettle bell upright row 28 - 12x5

walk dog

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Thursday came and went, work work work

 

Friday, nearly the same, wasn't going to make the regular gym, but did get to Wolfs glenfield for a causual. all weights in pounds so all weights up a fraction

 

Legs/ arms

 

Row

 

warn up sets

 

bb squats 60 - 10, 80 - 8, 100 - 6, 120 2x2,140 - 1, 120 - 1, 100 - 2x2

stiffs bar only 20reps

leg press 160 - 10, 200 - 8, 240 - 6, 280 - 4

strange seated leg curl machine - lots was good

standing calf raises - lots

 

tri push downs

tri db kick backs

 

ult db curls

easybar curls

 

walk dog

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Monday back

 

I could have just as easily not gone tonight,  but glad I did in the end.

 

Row - 10 mins

 

dead-lifts - bar 15, 70 - 10, 110 - 8, 150 - 4, 180 - 1 with belt, 200 - 0x2 failed at 200 tonight, but the 180 went really well without straps

 

wide grip pull downs, 60 - 12, 72 - 10, 84 - 8, 96 - 6, pull ups 2x2

 

bent over bb rows, bar - 20, 40 - 12, 60 - 10, 80 - 8, 100 - 4, 80 - 6, 60 - 10

 

narrow grip high pulls, 60 - 12, 72 - 10, 84 - 8, 96 - 6

 

walk dog

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Tuesday chest

 

row

 

incline smith 20 - 10, 40 - 8, 60 - 6, 70 - 4

 

flat bench 60 - 10, 80 - 8, 100 - 3x2, 120 - 1x2, 100 - 2x2, 80 - 6

 

cable cross overs 20 - 15x5

 

db pullovers 20 - 12x5

 

abbs

 

walk

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Wednesday shoulders/traps

 

row

 

warm up sets

 

db flys 10 - 12, 12.5 - 10, 15 - 6,8

 

seated arnie db press 20 - 10, 22.5 - 8, 25 - 5, 27.5 - 3, 30 - 0.5

 

alt db front raise 10 - 10x4

 

seated bo rear raise 10 - 10x4

 

bb shrugs 60 - 12, 80 - 10, 100 - 8, 120 - 6x2

 

kettle bell upright rows 28 - 12x5

 

abbs

 

walk

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Thursday legs

 

worked late which meant had to go to milford 24hr

 

row

 

had good energy and felt good until my warm up sets, where I felt like a train wreck. had a stretching session, but didn't feel any better for squats.

 

canned it and went to a leg press machine, did shit loads of sets from 60 odd kg to  8 reps of full stack ? and back down to 20 reps at 60 odd kg. felt good without all the groans and tweaks 

 

abbs lots

 

home

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Thursday legs

 

worked late which meant had to go to milford 24hr

 

row

 

had good energy and felt good until my warm up sets, where I felt like a train wreck. had a stretching session, but didn't feel any better for squats.

 

canned it and went to a leg press machine, did shit loads of sets from 60 odd kg to  8 reps of full stack ? and back down to 20 reps at 60 odd kg. felt good without all the groans and tweaks 

 

abbs lots

 

home

 Must have been very late looking at the post time

 

Hope you managed to fit enough sleep in, and poor dog did not get his walk  :pale:

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Friday arms

 

Joined Wolfs Glenfield tonight, weights in pounds, so didn't note them, but did similar to normal

 

row 2000mtrs 8.48

 

tries

tbar push downs

db kick backs

ezybar skull crushers

 

bies

alt db curls

ezybar preacher wide grip

desending db hammer curls

 

trie overhead rope  cable extensions

 

abbs

 

walk dog

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Monday back

 

Row 10 mins

 

Deadlifts bar- 15, added knee sleeves so I could see what they were like for leg day (certainly warm and moist) 70 - 10, 110 - 8, 150 - 4, added belt 180 - 1, left hand grip struggled at top. had to put it down pretty quick. added straps 180 - 1 went up sweet. loaded 200kg - 1 went up nice, wasn't easy but nice.

 

Wide grip front pulldowns 120lbs - 12, 150 - 10, 180 - 8, 210 - 6, 240 - 4 all with straps

 

Bent over BB rows 40kg - 12, 60 - 10, 80 - 8, 100 - 6, 60 - 10 last three sets belt n straps

 

Narrow high pulls 120lbs - 12, 150 - 10, 180 - 8, 210 - 6, 240 - 4 all with straps

 

Abbs

 

Walk Dog

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tuesday chest

 

row

 

new gym new machines/gear so lots to try

 

incline press - bit like a db press but a machine that takes plates

20.4kg side - 10, 33kg - 8, 45kg - 6&4

 

bench - one tried is lower, keeped lifting arse off bench

60.8 - 10, 86 - 8, 104 - 1x6, 115 1x2, 124 - got a good negative, 115 - 1, 104 -1, 86 - 6

 

peck deck with forearm pads - 5 sets 12 - 4 reps

 

decline bench 60.8kg 10x3, 8, 5

 

db pullovers 40lb - 12x5

 

abbs

 

dog walk

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wednesday shoulders

 

row

 

warm up sets

 

db flys 20lb - 10, 25 - 8, 30 - 6x2

 

seated db press 40lb - 10, 45 - 8, 50 - 6, 55 - 5, 60 - 3

 

alt front db raise 20lb - 10x5

 

seated b/o rear db raise 20lb - 10x5

 

barbell shrugs 61kg - 12, 83,4 - 10, 106 - 8, 128.6 - 6&4

 

rope handle upright cable rows 12-6 reps x 5 sets finish stack plus 7.5lb 

 

abbs

 

walk dog

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