February - April 2008

[John]

Friday 1 February 2008

Calves and Chest

Going to try splitting up the legs workout just for variation.

1. Seated Calf Machine: 12x60, 10x70, 8x80, 6x90kg
2. Smith Machine Calf Raises: 15x120, 12x160, 10x200, 10x200kg
3. Flat BB Bench Press: 12x60, 10x80, 5x92.5, 6x100, 4x100kg
4. Seated Machine Press: 8x103kg
5. Incline Straight-arm O'head Pull-overs: 10x31.25, 10x36.25, 5x46.25, 8x41.25kg
6. Same with lower inline: 8x31.25, 7x38.75kg

[John]

Saturday 2 February 2008

Arms and Cardio

1. Standing BB Curls: 10x27.5, 6x37.5, 3x42.5, 1x47.5, 4x52.5, 4x52.5, 5x52.5kg
2. Standing Alt DB Curls: 6x24kg
3. Hammer Curls: 6x24kg, superset 12x18kg
4. Biceps Curl Machine: 9x60kg
5. Rope Triceps Press-downs: 10x18.75, 7x28.75, 3x33.75, 2x38.75, 6x43.75, 4x46.25, 4x43.75kg
6. DB Kickbacks: L/R 8/8x22kg
7. DB Preachers: L/R 12/12x18kg
8. Medium grip BP: 10x37.5, 10x57.5, 7x77.5kg
9. Thrusters: 10x37.5, 10x42.5, 10x42.5kg

A bit of a mixed bag of exercises. Just did what I felt like doing. The thrusters were my cardio workout! I find these tough going and will have another crack at Fran tomorrow (thrusters and pull-ups).

[John]

Sunday 3 February 2008

CrossFit Benchmark Workout: "Fran"

1. Thrusters: 21x42.5kg
2. Pull-ups: 21
3. Thrusters: 15x42.5kg
4. Pull-ups: 15
5. Thrusters: 9x42.5kg
6. Pull-ups: 9
   
   Time: 8:09

Pretty disappointed that I took over 8 minutes. Have lost fitness!

[John]

Monday 4 February 2008

Running, Rowing

I don't know what possessed me to do it but I've entered the Round the Bays "fun" run on 17 February. I know I'm going to hate it but I guess I better at least run somewhere before the day!

Afternoon Run

• Run from Queen's Wharf to Freyberg Pool (1.5km) and return

Evening Gym

• DB Turkish Get-up: R/L 3/3x14, 3/3x18, 2/2x24, 1/1x30, 1/1x30kg
• Row 20r10 intervals: 4 @ 300+ Watts
• Row 500m: 1:36.8 34spm

The running was, as expected, horrible.

[John]

Wednesday 6 February 2008

Shoulders

1. Standing Shoulder Press: 12x30, 12x40, 6x50, 3x55, 0x60kg
2. BB Shrug + BB Shrug behind: 12+12 x 100, 12+12 x 100, 12+12 x 100kg
3. Seated DB Shoulder Press: 12x20, 12x24, 7x28, 5x30kg
4. Lateral Raises + Rear Delt Raises: 10x16 + 10x10, 10x18 + 10x10, 9x18kg + 10x12kg
5. Wide-grip Upright BB Row: 10x47.5, 12x57.5, 12x57.5kg

Did this workout with John. the exercise pairs were supersetted. I did the rear delt raises leaning forward on my thighs at the end of a bench; John did them standing. Found the wide grip upright row was painful on my upper forearms. Pretty disgusted with the standing shoulder presses. I didn't count the 60kg attempt. Got it locked out but knee assisted.

[John]

Thursday 7 February 2008

Back

1. Pull-ups: 20x0, 10x15, 8x25, 3x40, 6x30, 20x0kg
2. Bent-over Rows Underhand-grip: 10x67.5, 8x87.5, 8x97.5, 8x97.5kg
3. Seated Cable Rows: 10x44.5kg

[John]

Saturday 9 February 2008

Chest

1. Flat BB Bench Press: 10x60, 6x80, 3x90, 2x95, 4x100, 6x100, 7x100, 9x80kg
2. Incline DB Press: 4x30, 10x28kg
3. Incline Straight-arm O'head Pull-overs: 10x28, 12x38.5, 7x45.5, 8x45.5kg
4. Ring Dips: 10x0, 7x10kg

Getting a bit frustrated with sitting on 100kg for BPs. Need to change the tactic. Will include some 1 or 2 rep sets at 100kg+ for a while and see what that brings.

[John]

Sunday 10 February 2008

Calves and Biceps

1. Smith Machine Calf Raises: 15x80, 15x120, 15x160, 10x200, 15x150kg
2. Seated Calf Machine: 12x60, 15x70, 12x90kg
3. Leg Press Machine Calf Raises: 15x160, 15x200, 12x240, 13x200kg
4. Standing BB Curls: 10x27.5, 6x37.5, 3x45, 1x50, 5x52.5, 5x52.5kg
5. Alternate DB Curls: 6x24kg, 6x20kg
6. Alternate Hammer Curls: 6x24, 8x20, s/s 12x18kg

The curls at the heavier weights are done with more momentum.

[John]

Monday 11 February 2008

Triceps, Forearms, Core Balance

1. Triceps Rope Press-downs: 12x24, 8x34, 3x41, 2x44, 6x46, 6x46, 6x46kg
2. Kickbacks: 10/10x22, 10/10x18kg
3. Pull-ups: 24 unweighted
4. Overhead Squats: 12x20, 12x30, 10x40, 6x45kg BB, 10x14kg DB, 5x45kg BB
5. BB Forearm Curls: 10x25, 10x35kg
6. DB Reverse Forearm Curls: 10x10, 10x10, 5x12kg
7. Pull-ups: 20 unweighted

I'm rounding the weight on the press-downs to the nearest kg for brevity.

[John]

Tuesday 12 February 2008

Back

1. Pull-ups: 20, 20, 20 all unweighted
2. Kettlebell Press (from floor): 25R/25L x 16kg
3. Two-arm Seated Cable Rows: 12x27, 12x37.5, 10x44.5, 8x51.5kg per stack

[John]

Wednesday 13 February 2008

Quads

1. Front Squats: 12x47.5, 8x70, 6x80kg
2. Back Squats: 9x100, 3x120, 2x130, 9x100kg
3. Sumo Deadlift: 12x100, 9x140, 2x160, 3x160kg
4. 45° Leg Press: 15x280, 6x400, 4x440, 10x360kg
5. Leg Extensions: 7x43, 12x103kg
6. Pistols with DBs on bench: 8x6, 8x6, 6x8kg

Worked out with John. We did some critical analysis of our leg presses and decided to go for more depth and less weight in future. We were not reaching low enough to form a right-angle at the knee. John managed to get three reps at 200kg on Sumo deadlift :D

[John]

Thursday 14 February 2008

Chest

1. BB Flat Bench Press: 10x60, 6x80, 4x90, 6x100, 2x110, 1x115, 1x117.5, 3x100, 7x80kg
2. Incline DB Press: 12x28, 12x30kg
3. Standing Cable Flys: 10x11, 10x16kg
4. Fly Machine: 7x82, 7x89, 3x103kg

First attempt to do bench press reps at over 100kg since surgery. Only two reps at 110kg, but it's a start. Managed to get a good single at 115 and struggled with an ugly single at 117.5kg.

Body weight was 84kg, so that's 93% of my goal weight for this year (1½ times body weight). Might even be able to raise that goal a little higher soon. Current 90kg-class single bench press NZ record for Masters 60 - 69 years is 125kg. Guess there's not many that old and stupid to set records Dunno how feasible it would be to try and equal that. Limitation at the moment is definitely my right shoulder.

[John]

Friday 15 February 2008

Biceps

1. Standing BB Curls: 10x27.5, 6x37.5, 3x47.5, 1x50, 5x52.5, 5x50kg
2. Standing Alt. DB Curls: 6x24, 6x22kg
3. Hammer Curls: 8x22, 8x20, 8x18kg superset
4. Biceps Curl Machine: 8x67kg
5. Pull-ups: 20 unweighted

Lord knows what possessed me to but I entered the Wellington Round the Bays run which is this Sunday, so I will make tomorrow a complete rest day from the gym. Only 7km but I HATE RUNNING

[John]

Saturday 16 February 2008

Diddly Squats

As I promised myself, this was a rest day. So with my 2 by 1.5km training session last week being the only running I've done in the past six months, except for a couple of sessions on the treadmill, I reckon I'll be in pretty good shape to do the 7km tomorrow . Just hope the walkers don't catch up to me before the finish line

[John]

Sunday 17 February 2008

Morning: The Dreaded 'Fun' Run

Well I managed to sort of trot around the 7km course in 42min something without stopping. In fact, I have to admit that it could have felt worse ... but not much.
Those people who were passing me pushing pushchairs didn't impress me in the least

Arvo: Shoulders Workout

1. Standing BB Shoulder Press: 12x30, 12x40, 7x50, 3x60, 2x60, 5x55kg
2. Rear+Front BB Shrugs (supersets): 12/12x110, 12/12x110, 12/12x110kg
3. Seated DB Shoulder Press: 10x20, 11x24, 6x30, 7x30kg
4. Lateral + Rear Delt DB Raise (supersets): 8x18 + 10x12, 10x18 + 10x14, 6x20kg + 10x14kg
5. EZ-bar Upright Row: 10x47.5kg
6. Pull-ups: 21 unweighted

Thank goodness I managed at least some 60kg reps on the shoulder presses - after last week! Had trouble maintaining grip with the shrugs for some reason and had to resort to alternate grip. Rear DB raises are done seated on end of a bench with chest resting on knees. I'm making good progress in the weights I can handle with these. From 10kg to 14kg after only a few sessions, although I'm not holding the weight for so long at the top at that weight.

Intended to do more upright rows, including wide-grip ones. I injured my R upper forearm extensors (of all things) doing these last week and it took a few days for the pain to subside. Felt the pain come back as soon as I started doing the rows this time so I called it a day there and then. Forearm quite sore again, so need to be careful not to make things worse.