February - April 2008

[John]

Wednesday 5 March 2008

Chest

Was planning on doing shoulders or maybe arms but John was set on doing chest, so I joined in.

1. BB Flat Bench Press: 10x60, 6x80, 4x90, 7x100, 4x105, 2x110, 4x110, 3x100kg
2. Incline Smith Press: 12x40, 8x60, 2x80, 3x70, 3x70kg
3. Incline DB Flys: 10x16, 10x18, 8x20, 10x20kg
4. Cross-overs: 12x15, 10x17.5kg
5. Incline Overhead Cable Pull-downs: 10x35, 10x42, 8x45.5kg
6. 24kg Kettlebell Swings: 20, 20, 20 (90s rests)

I think 7 reps is the most I've benched at 100kg since shoulder surgery, so still progressing slowly :) . The fourth rep at 110kg was spotted.

First time trying incline presses using the Smith machine and I suck at them. John managed to pump out a few reps at 90kg. (As ususal, these weights don't include the bar, which is probably about another 10kg.) I hit the wall at much over 70kg.

Sore throat ... I'm gonna feel like crap tomorrow I know it. Lots of people seem to have had a bout of 'flu in the last couple of weeks. Looks like it's my turn now.

[John]

Saturday 8 March 2008

Cardio

I'm cutting back on the weight training sessions and introducing more cardio for a few weeks to get back a bit more definition. The "cardio", or rather metabolic conditioning, will consist mainly of short, sharp sessions of kettlebell swings and indoor rowing. This provides more strengthening and brings more upper body and core work into play than does running or cycling. I also plan on commuting to work on my bike more often, since I no longer have the excuse of having to give my son a lift to work. He's moved closer to work.

Afternoon:

• 24kg Kettlebell Swings: 20, 20, 20, 20, 20 (90s rest between sets)
• 24kg Kettlebell Press: R/L: 5/5, 5/5, 5/5, 5/5, 5/5

Gym - Late Afternoon:

• (A1) 16kg Kettlebell Swings: 30, 30, 30, 15+15
• (A2) 250m Row: 50.8/29, 50.9/29, 51.2/30, 50.9s/30spm

Late Evening:

• 24kg Kettlebell Swings: 25, 20, 15, 10, 5 (60s rests between sets)

Yeah it's not really cardio, but I couldn't resist tacking some pressing on to the end of the session. Working out with kettlebells outside in the sun is sweet :)

Notched up several "firsts" today:

1. First time doing 100 reps of 24kg in fewer than six sets with 90s breaks.
2. First time 24kg presses felt just as easy with the R arm as with the L.
3. First time completing four rounds of the alternating sets of swings and rowing. However I did have to break the fourth set of swings into two.
4. First set of more than 21 swings I've done at 24kg and with less than 90s rest before next set.

Practised my ring dips while I was at the gym. I really must work on adjusting that circadian clock. The last session was done at 11:30pm

[John]

Sunday 9 March 2008

Shoulders

1. Standing BB Shoulder Press: 10x40, 8x50, 6x55, 3x60, 0x65, 2x60kg
2. (A1) BB Shrugs Behind: 10x100, 10x120, 10x120kg
3. (A2) BB Shrugs Front: 10x100, 10x120, 10x120kg
4. Seated DB Press: 12x24, 6x30, 5x32kg
5. (A1) Lateral Raises: 10x10, 10x12, 10x12kg
6. (A2) Front Raise (weight plate): 12x20, 12x20, 12x20kg
7. Bent-over Rear Raises: 12x20, 10x22, 10x22kg

Disappointed in lack of progress with standing presses. I failed two weeks in a row to lift 65kg. Reduced weight for lateral raises which were done more strictly - with no momentum and pausing at the top of each rep. First time I've tried front raise with a plate held at arms length to above head height.

[John]

Monday 10 March 2008

Cardio

Pre-breakfast:

• 24kg Kettlebell Swings: 20, 20, 20, 20, 20 (90s rests)

Evening Gym:

• (A1) 16kg Kettlebell Swings: 30, 30, 30
• (A2) 250m Row: 50.3/29, 50.3/29, 49.9s/30spm

[John]

Tuesday 11 March 2008

Arms

1. BB Curls: 10x25, 6x35, 4x45, 6x50, 6x50, 6x50kg
2. Alternate DB Curls: 5x22, 6x22kg
3. EZ-bar Preacher Curls: 10x27.5, 10x37.5, 2x47.5kg
4. Triceps Rope Press-down: 12x26, 10x36, 8x41, 5x46, 6x44, 6x44kg
5. Kickbacks: 12L/12Rx16kg superset

Nursing a sprained extensor in R arm. This didn't go well with curls, so I was a bit limited.

[John]

Wednesday 12 March 2008

Cardio

Pre-breakfast:

• 24kg Kettlebell Swing: 20, 20, 20, 20, 20 (90s rests)

Evening - Gym:

• (A1) 16kg Kettlebell Swing: 30, 30, 30, 30
• (A2) 250m Row: 9.8/30, 49.7/30, 49.7/31, 49.8s/31spm

So another PB: Managed four rounds in the evening, each row under 50s (1:40 pace) :D

[John]

Thursday 13 March 2008

Legs

1. Back Squat: 10x90, 10x100, 5+x110, 4x120, 2x120, 8x100kg
2. 45° Leg Press: 12x240, 8x320kg (deep)
3. Leg Extension: 6x143, 6x143kg
4. Deadlift: 10x120, 8x140, 4x160, 3x160kg

Squatting hasn't gone too well the last couple of sessions; got stuck on the second rep in the last 120kg set.

Kept the weight down on the deadlifts, concentrating on doing as many reps without pausing at the bottom. I think it's the first time I've managed 10 touch-and-lift reps at 120kg. Brief pause on the last two 140kg reps and on the last rep of the 4-rep 160kg set. Little improvements, but they're hard won.

[John]

Saturday 15 March 2008

Cardio

Pre-Breakfast:

• 24kg Kettlebell Swing: 30, 22, 24, 19+5 (90s rests)

Almost managed 100 swings in four unbroken sets. Had about a 10s rest after 19 reps in the last set. Next time will try for sets of 30, 24, 24, 22.

Spent the afternoon putting up a pole at the back of the house to support a high bar for suspending the rings for muscle-up practice. Ran out of time to go to the gym for a second cardio session. Will do some indoor rowing first thing in the morning.