5 July
Weight - 96.1kg
Squat - 5 sets: (Warm up 60kg 5 100kg 5 140kg 3 150kg1) 150kg 5 5 152.5kg 5 5 5
Incline BB Bench - 3 sets: 70kg 12 12 12
Incline Leg Press - 3 sets: 160kg 12 12
Cable Low Row NG - 2 sets: 72kg 12 12
BB Hip Thrusts from pins - 2 sets: 100kg 12 12
10 July
Weight - 99.2 kg
Trap Bar Deadlift (not including the bar) - 5 sets: (Warm up 40kg 5 80kg 5 120kg 4 160kg 1) 160kg 5 5 5 5 5
Hammie Curls - 3 sets: 57kg 12 12 12
NG Lat Pull Downs - 3 sets: 75kg 12 12 12
PG Low Cable Row - 3 sets: 48kg 15 15 15
Cable Tricep Pull Downs - 3 sets: 15 15 15
11 July
Weight - 97.5kg
Bench - 5 sets: (Warm up 60kg 5 100kg 3 105kg 1 5) 105kg 5 107.5kg 5 5 5 5
The last rep of the last set was probably not as deep as would have been ideal, but the rest felt controlled.
NG Lat Pull Down - 3 sets: 75kg 10 10 10
Hammie Curls - 3 sets: 59kg 10 10 10
Cable Incline Flys - 3 sets: 91kg 12 12 12
Bicep Curls EZ Bar Machine - 3 sets: 32kg 12 12 12
Crunches - 15
12 July
Weight - 97.1kg
Definitely struggled for motivation for this morning’s session: having stayed up until gone 1 watching England in the WC out here. With only 4 and a bit hours sleep it was tough to get going, but bizarrely it was fine once I got into the groove
Squat - 5 sets: (Warm up 60kg g 100kg 5 140kg 2 150kg 1) 150kg 5 5 155kg 5 5 5
Incline BB Bench - 3 sets: 70kg 12 75kg 12 12
Incline Leg Press - 3 sets: 180kg 12 12 12
Cable Low Row NG - 3 sets: 59kg 12 12 12
Cable Tricep Pull Downs - 3 sets: 12 12 12
Where are you mate? On your hols?
Live out in the Middle East so three hour time difference.
13 July
OHP - 5 sets: (Warm up 40kg 5 50kg 5 60kg 1) 60kg 5 5 5 5 5
Seated PG Cable Row - 3 sets: 50kg 12 12 12
Seated DB Shoulder Press - 3 sets: (25kg db 8) 30kg db 8 8 6
Seated EZ bar plus 20kg bicep curls: 12 12 12
Dips - 3 sets: 12 12 12
Ab Roll Outs - 3 sets: 12 12 12
Cable Reverse Delt Flys - 3 sets: 3.75kg 12 12 12
14 July
Front Squat - 5 sets: (Warm up 50kg 8 5 8 60kg 5) 80kg 5 5 5 5 5
Chin Up - 5 sets: 5 5 5 5 5
Seated Db Press - 3 sets: 60kg 12 12 12
15 July
Weight - 97.1kg
5RM re-test week
Trap bar deadlift (not including the bar) - 40kg 5 80kg 5 120kg 1 160kg 1 170kg 5
Incline DB Bench - 3 sets (30kg 6 warm up) 34kg 10 36kg 10 10
Hammie Curl - 3 sets (55kg 6 warm up) 55kg 10 10 10
Tricep Cable Pull Down - 3 sets: 12 12 12
EZ Bar Machine Single Arm Bicep Curl - 3 sets: 32kg 10 10 10
16 July
Weight - 97.5kg
Bench - (Warm up 60kg 5 80kg 6 100kg 3 110kg1) 110kg 5 112.5kg 4 - Re-test done - 110kg
Mix of lat pull downs and single arm cable rows before 5 reps to activate lats
DB Incline Bench Press: 36kg db 12 12 12
Cable Low Row: 55kg 12 12 12
Hammie Curls: 48kg 12 12 12
DB Seated Lat Raises: 6kg db 20 20 20
Tricep Cable Extensions: 15 15 15
Crunches: 15 15 15
19 July
Weight - 97.5kg
Squats - (Warm up 60kg 5 100kg 5 140kg 3) 160kg 5 went up smoothly 170kg 5 not to depth, probably an inch maybe two short - call the 5RM 165kg
Hammie Curls - 3 sets: 55kg 12 12 12
PG Low Cable Rows - 3 sets: 55kg 12 12 12
Incline DB Bench - 3 sets: 32kg 12 12 12
Seated Machine EZ Bar Bicep Curls - 3 sets: 32kg 15 15 15
Tricep Cable Extensions - 3 sets: 98kg 15 15 15 (last set probably more like 12-13)
So…after an 8 week strength focus here are the figures
Trap Bar Deadlift (not counting the bar) 140kg - 170kg +30kg
Bench 102.5kg - 110kg +7.5kg
Squat 145kg - 165kg +20kg
Bench is the glaring anomaly, but, given my shoulder injury history, I am pretty happy with it. For the first time I can remember, I feel as though I can get tight on the bench and feel the right muscles working and feel in control of the weight. Definitely room for improvement, but it feels as though it has come on a long way.
20 July
Squats - 50 reps at 100kg as fast as possible - 6:11 mins
OHP - 5 sets: 60kg 5 5 5 5 5
NG Chin Ups - 5 sets: 5 5 5 5 5
Close Grip NG Low Row - 5 sets: 100kg 5 5 5 5 5
Machine Shoulder Press Seated - 3 sets: 60kg 12 12 12
Ab Roll Outs - 3 sets: 12 12 12
Cable Face Pulls - 3 sets: 16.25kg 12 12 12
22 July
Weight - 97.5kg
Squats (Down to pins and 1 second hold) 3 sets: (Warm up 60kg 6) 140kg 8 8 8
45 degree incline db press 3 sets: (Warm up 32kg 6) 36kg 8 8 8
Incline BB Bench 1 second hold at bottom 3 sets: 80kg 8 70kg 8 8
Split Squat DB 3 sets: 24kg db 8 8 8
Incline Cable Chest Fly 3 sets: 64kg 8 8 8
Leg Extension 3 sets: 55kg 8 8 8
Crunches (Exhaling fully at the top) 3 sets: 8 8 8
26 July
Lat Pull Down - 3 sets: 75kg 12 12 12
BB Hip Thrusters off pins - 3 sets: 100kg 12 12 12
Cable Low Row PG - 3 sets: 75kg 12 12 12
Hammie Curls - 3 sets: 55kg 12 61kg 12 12
Seated Rear Delt Flys - 3 sets: 9kg 15 15 15
Seated DB Bicep Curls - 3 sets: 14kg 12 12 12
Incline Bench DB Skull Crushers - 3 sets: 13kg 12 12 12
3 sets of prowler pushes
27 July
Squats (Down to pins and 1 second hold) 4 sets: (Warm up 60kg 8 100kg 4 140kg 1) 140kg 8 8 8 8
20 degree incline db press 4 sets: 36kg 8 8 8 8
Incline BB Bench 3 sets: 72.5kg 8 8 8
Raised toe DB RDL 3 sets: 24kg db 8 8 8
Incline Cable Fly 3 sets: 64kg 8 8 8
Leg Extension 3 sets: 84kg 8 8 8
Crunches 3 sets: 8 8 8
29 July
Lat Pull Down (NG) - 4 sets: (Warm up 75kg 6) 77kg 8 8 8 8
BB Hip Thrusters Off Pins - 4 sets: (Warm up 100kg 6) 100kg 8 8 8 8
Cable Low Row PG - 3 sets: 77kg 10 10 10
Hammie Curls - 3 sets: 61kg 10 10 10
Seated Rear Delt Flys - 3 sets: 9kg 15 15 15
Seated DB Bicep Curls - 3 sets: 14kg 12 12 12 (although more like 8 with 4 forced reps)
Incline Bench DB Skull Crushers - 3 sets: 13kg 12 12 12
Watt Bike - Tabata 20 secs on 10 secs off 4 minutes 8 rounds.
31 July
Squats (Down to pins and 1 second hold) 4 sets: (Warm up 60kg 8 100kg 6 140kg 2) 140kg 8 9 9 9
20 degree incline db press 4 sets: 36kg 8 9 9 9
Incline BB Bench 3 sets: 75kg 8 8 8
Raised toe DB RDL 3 sets: 28kg db 8 8 8
Incline Cable Fly 3 sets: 73kg 8 8 8
Leg Extension 3 sets: 84kg 10 10 10
Crunches 3 sets: 10 10 10
2 August
Weight - 97.6kg
Bf - 10.6%
Lat Pull Down - 4 sets: (Warm up 79kg 6) 79kg 12 12 12 12
BB Hip Thrusters off pins - 4 sets: (Warm up 79kg 6) 100kg 12 12 12 12
Cable Low Row PG - 3 sets: 75kg 12 12 12
Hammie Curls - 3 sets: 61kg 12 12 12
Seated Rear Delt Flys - 3 sets: 9kg 15 15 15
Seated DB Bicep Curls - 3 sets: 14kg 12 12 12
Incline Bench DB Skull Crushers - 3 sets: 13kg 12 12 12
Now off for a belated (by a year) honeymoon to Kenya. Can’t see that I’ll be able to get much training in whilst we are away, so just aiming to keep it roughly in check.
Back from the honeymoon and time to get back on it.
14 August
Lat Pull Down - 3 sets: 75kg 6 10 10 10
BB Hip Thrusters off pins - 3 sets: 100kg 6 10 10 10
Cable Low Row PG - 3 sets: 75kg 10 10 10
Hammie Curls - 3 sets: 61kg 10 10 10
Seated Rear Delt Flys - 3 sets: 9kg 15 15 15
Seated DB Bicep Curls - 3 sets: 14kg 12 12 12
Incline Bench DB Skull Crushers - 3 sets: 13kg 12 12 12
2 sets of prowler pushes