T Nation

Outperform


#1

Will fill this out with my training history and an introduction when I get a moment


#2

Monday, January 16th 2012

Upper Push

Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever' Lance Armstrong

Warm Up
Lots of loose reps targeting Chest, Rear Delts, Scap and Triceps

Strength
Normal bench: 140kg x 2; 150kg x 2; 140kg x 1
Reverse band bench (green bands): 170kg x 3; 175kg x 2
Press from pins (bottom position, dead stop each rep): 100kg x 5; 110kg x 5; 120kg x 5

Mass
Superset 1:
DB Military Press: 40kg x 6 / 6 / 6 / 5 / 5
Machine Chest press w/band: Level 4 x 8 / 8 / 8 / 8 / 8

Superset 2:
Smith Machine Bench: 60kg x 20 / 20 / 20 / 20 / 20
DB Flyes: 12.5kg x 8 / 10 / 10 / 8 / 10

Superset 3:
BB Military Press: 40kg x 7 / 7 / 7 / 7
DB Flye complex (rear delt raises, side delt raises, front delt raises, 7 reps for each within the complex) 7.5kg x 7 / 7 / 7 / 7

Met-con:
Ran out of time - carries over to tomorrow

Notes:
Time: 90 minutes
First workout back in London after a strong couple of weeks training back home in Scotland. Need to adjust my timing so that I have sufficient time to do conditioning work at the end - will be better next time.

  • Die empty -

#3

Tuesday, January 17th

Upper Pull

"I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion'" Muhammad Ali

Volume
Chin Ups: bw x 10 sets x 10 reps

Mass
Superset 1:
Shrugs: 160kg x 8 / 8 / 8 / 8 / 8 / 8; 50kg DBs x 10 / 10
Preacher Curls: 32kg x 8 sets x 8 reps

Superset 2:
Lat pull downs: Level 10 x 8 sets x 10 reps
EZ bar curls: 32kg x 4 sets x 10 reps | One arm DB preacher curls: 12.5kg DB x 4 sets x 10 reps

Met-Con
Row: 2km (7:23)

Notes:
Time: 100mins
Workout rating: 8
Getting it done

  • Die empty -