August - September 2007

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John
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August - September 2007

Post by John » Thursday, 2 Aug 2007 10:33 pm

Thursday 2 August 2007

Legs
  1. Warmup Row: 5:00.0 1139m 17spm
  2. Front Squat: 10x40, 6x55, 3x70, 1x80kg
  3. Back Squat: 5x85, 5x85, 4x85kg
  4. 45 Leg Press: 10x280, 8x360, 4x400, 12x300kg
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Post by John » Monday, 6 Aug 2007 6:40 pm

Monday 6 August 2007

Upper Body

Got to the gym early as had the afternoon free.
  1. Pullups: 10x0, 10x10, 8x20, 6x30, 4x40, 10x20kg
  2. Flat BB Press: 6x90, 6x90, 6x90kg
  3. Incline BB Press: 4x70, 6x65kg
  4. EZ-bar Preacher Curls: 6x45, 6x45, 6x45kg
  5. Decline Pushups: 40, 36, 32
    Pushup sets were alternated between preachers and supersetted!
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Post by John » Tuesday, 7 Aug 2007 10:33 pm

Tuesday 7 August 2007

Shoulders
  1. Incline BB Press: 12x37.5, 12x47.5, 10x57.5, 10x67.5kg
  2. Seated DB Shoulder Press: 6x26, 4x28, 6x24kg
  3. Prone Incline DB Trap Raises: 10x5, 10x5, 10x5kg
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Post by John » Saturday, 11 Aug 2007 8:26 pm

Saturday 11 August

Legs/Chest

Midday:
  • 1000m Row: 3:33.4 27spm
  • 500m Row: 1:30.8 38spm
Evening:
  1. 45 Leg Press: 10x240, 6x280, 3x320, 1x360, 6x400, 12x320kg
  2. Leg Extension: 10x110kg superset
  3. Kneeling Leg Curls: 10x40, 6x55, 3x65, 7x77.5, 7x77.5kg
  4. DB Lunges: 12x20kg superset
  5. Flat BB Press: 10x50, 6x60, 3x70, 1x80kg
  6. Flat BB Press: 6x90, 6x90, 5x90 (negatives)
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Post by John » Sunday, 12 Aug 2007 9:00 pm

Sunday 12 August 2007

Chest/Shoulders
  1. Pullups: 22x0, 12x10, 9x20,5x30, 3x40, 10x20kg
  2. Flat BB Press: 12x50, 6x60, 3x70, 3x80, 4x90kg
  3. Flat BB Press: 10x90, 6x100kg (negatives)
  4. Incline BB Press: 10x50, 9x65, 8x65kg
  5. Dips: to 9x0kg
  6. Right-arm Seated Cable Rows: to 10x51.5kg
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Post by John » Tuesday, 14 Aug 2007 8:20 pm

Monday 13 August 2007

Arms

Felt absolutely shitty today so just some arms work.
  1. EZ-bar Preacher Curls: 10x27.5, 6x37.5, 3x42.5, 8x45, 7x45, 8x45, 3x50kg
  2. Hammer Curls: 12x16kg
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Post by John » Wednesday, 15 Aug 2007 9:48 pm

Wednesday 15 August 2007

Shoulders
  1. Pullups: 26x0, 12x10, 10x20, 3x30, 2x40, 6x30, 6x20, 10x0kg
  2. Lat Pulldowns: 10x96kg
  3. Right-arm Seated Cable Row: 10x51.5, 10x51.5, 10x51.5kg
  4. Dips: to 0kg, 10x10kg
  5. Row: 1000m 3:28.5 30spm
A good day: equalled PR for unweighted pullups (26 reps) and a good time for 1000m row :D
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Post by John » Friday, 17 Aug 2007 9:27 pm

Friday 17 August 2007

Shoulders
  1. Seated DB Press: 12x16, 10x24, 4x26, 6x28, 6x28, 6x30, 8x28kg
  2. Kickbacks: 12x12kg superset
  3. Lateral DB Raise: 10x10, 10x12, 6x14, 7x14, 7x14, 12x12
  4. Front DB Raise: 12x9kg superset
  5. Right-arm Seated Cable Row: 12x41kg
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Post by John » Sunday, 19 Aug 2007 9:26 pm

Sunday 19 August 2007

Chest/Arms

Will be using Max-OT type of workouts for a while. Normally I will only record the working sets (heavy) except for warmup rows. Aim is to get 4-6 good repetitions before failure (loss of form) on the working sets.
  1. Warmup Row: 5:00.0 1213m 16spm
  2. Flat BB Press: 6x100, 6x100, 8x100kg (negatives)
  3. Incline BB Press: 10x65, 6x65, 6x65kg
  4. EZ-bar Preachers: 6x47.5, 6x47.5, 4x50, 4x50, 7x45kg
  5. Hammer Curls: 10x20kg
  6. Rope Pressdowns: 7x41.25, 8x41.25, 10x43.75kg
  7. Kickbacks: 10x14, 10x18kg
Couldn't make a third set of 50kg preachers so dropped weight.
Right shoulder dropping back on 20kg hammers, will go down to 18kg next time.
Left elbow dropping on eccentric phase of 18kg kickbacks, will use 16kg next time.
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Post by John » Monday, 20 Aug 2007 9:56 pm

Monday 20 August 2007

Rowing
  • 1000m
  • 500m
  • 300m
  • 100m
  • Treadmill: 5min @ 10kph
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August - September 2007

Post by John » Tuesday, 21 Aug 2007 10:03 pm

Tuesday 21 August 2007

Legs

Warmup row 5:00.0 1255m
  1. Front Squat: 6x85kg
  2. Back Squat: 7x105kg
  3. 45 Leg Press: 7x320, 4x400kg
  4. Leg Extensions: 10x117, 6x138kg
  5. DB Lunges: 6x28, 6x28, 6x28kg
  6. Lying Curls: 8x100, 8x100kg
  7. Seated Calf Machine: 5x110, 6x110, 5x110kg
Max stack on the leg extensions and the lyng curls.
Set of wide-grip o/hand pullups between lying curls (20 reps).
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Post by John » Thursday, 23 Aug 2007 9:26 pm

Wednesday 22 August 2007

Rowing
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Post by John » Friday, 24 Aug 2007 10:59 pm

Friday 24 August 2007

Core/Arms

Warmup row: 5min 1162m 19spm
  1. Deadlift: 6x135, 6x135, 6x130g
  2. EZ-bar Preacher Curls: 4x50, 3x50, 4x47.5kg
  3. EZ-bar Standing Curls: 6x37.5, 5x47.5kg
Grip was slippery on the deadlifts. Had to reduce the weight on the last set.
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Post by John » Sunday, 26 Aug 2007 8:48 pm

Saturday 25 August 2007

365 days and I become a sexagenarian baby-boomer :roll:

Shoulders

Warmup row: 1000m
  1. Seated DB Press: 8x28, 8x28, 8x28, 5x30kg
  2. Smith Seated Shoulder Press: 6x50, 6x50, 3x55, 7x45kg
  3. Flat BB Press: 10x50, 6x65, 3x80kg
Looks like time to move up to 30kg on the DB presses next time.
First time I've tried the Smith machine for shoulder presses ever. As usual for the Smith, I don't include the bar which is counter-weighted to about +10kg.
Bench presses were utter crap. Exhaused after all the shoulder presses!
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Post by John » Sunday, 26 Aug 2007 8:54 pm

Sunday 26 August 2007

Chest/Back

Warmup row: 5min 1172m 15spm
  1. Flat DB Press: 10x20kg
  2. Flat BB Press: 6x100, 6x90, 6x90kg (negatives)
  3. Incline BB Press: 7x70kg, 5x70kg
  4. Pull-ups: 10x0, 6x15, 3x25, 2x30, 4x30, 4x30, 5x30, 10x15, 20x0kg
  5. Seated Cable Row: 6x41, 7x41, 7x41kg / arm
  6. Rear Delt Machine: 6x61kg, 12x47kg
Warmdown row: 1000m 4:08.4 21spm

Row in evening: 1000m 3:44.1 26spm
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