Lancey's Log

A: Back Squat 140kg *1,5 (tried for the first set with a tempo that was way too fast and lost it forwards at parallel)

B1: Deadlift 180kg; 33
B2: reverse crunch bw; 3
20

C1: Leg ext, setting 60: 225
C2: GM 60kg; 2
15

D: Calf Raise, setting 105; 25,20

24th November:

A1: Military Press 52.5kg; 9,8,8 (fuck)
A2: BB Curl 45kg; 35
A3: Plank 3
1minute

B1: Lateral Raise 14kg; 29
B2: Upright Row 45kg; 2
5
B3: semis-supinated chin bw; 2*12

C: Strict Dips (looking for triceps focus) 2*15

D: Machine Preacher Curl, setting 55; r-p; 7-3-2

Today:

A: Front Squat (heels elevated) 90kg; 10*3

B: Deadlift 190kg * 7

Row 1000m for time
Stretch quads and hams extensively

C: Calf Raise (machine) setting 91: 25,25, 17 - dropset (setting 77) for 7

Today
Upper

A1: CGBP 87.5kg; 4,4,5,5,4
A2: semi-supinated chin-up 26.25kg; 5,5,5,3 (shoulder felt a little off on the fourth set, so stopped there)

B1: Incline DB Press 34kg; 12,10
B2: HS Row 100kg; 2*12

C: 2 sets of face pulls

D: Lateral Raise 12kg; 13

E: EZ bar curls 30kg; 2*10

Lower:
Trained at home at my old gym which has been newly kitted out but now has nowhere to deadlift

A: Back Squat 140kg *6
Narrow stance 80kg *20

B1: Reverse Crunch bw 320
B2: Leg Ext, setting 70kg; 3
15
B3: GM 70kg; 2*10

Row

Today
Shoulders and Arms

A: Push-Press 70kg; 3*3 (easy)

B1: DB Shoulder Press 26kg; 310
B2: BB Curl 45kg; 3
6
B3: Plank 3 * 1min

C1: Lateral Raise 14kg; 210
C2: Upright Row 45kg; 2
6
C3: semi-supinated chin-up bw 2*12

D: Board Press 95kg r-p; 10-5-4

E: Pinwheel Curl 20kg r-p; 10-5-4

03/12/2008

A: Front Squat (heels elevated) 95kg; 10*3

B: Deadlift 200kg*3

C: Jump Squat 20kg; 5*5

Superset:
Reverse Crunch * 25
Plank 2min
Leg Raise 15

Today (thought i’d mix up the movements for at least this week)

A1: Incline Bench Press 80kg; 55 (definately too light)
A2: Hang Clean 70kg; 5
5

B1: CGBP 70kg; 210
B2: Wide-grip pull-up 2
8

C1: DB Pullover 28kg; 210
C2: Cuban Press 25kg; 2
5
C3: DB ext. rotation 6kg; 2*10

D: Close-grip BB Curl 35kg * 10

Yesterday:

A: Back Squat 140kg *7
Narrow Stance 85kg * 20

B1: GM 70kg; 212
B2: Leg Ext., setting 70; 2
15
B3: Cable Crunch, setting 55; 2*15

C: Calf Raise, on seated leg press, setting 112; 2*12

wow, this is from ages ago

I really don´t train anything like this nowadays

Even the frequent deadlifting is a thing of the past