May - July 2008

[John]

Friday 6 June 2008

Rest Day

Unscheduled rest day because of work commitments. I did not manage to get to the gym before early closing on Friday. Will skip the scheduled rest day on Sunday.

[John]

Saturday 7 June 2008

Arms, Wrist Grip

Pre-breakfast row:

• Row: 5:00 1324m 25spm

Gym workout

1. Standing BB Curls: 10x35, 7x40kg
2. EZ-bar Preacher Curls: 12x27, 10x37, 8x47, 4x50, 3x52, 5x47kg
3. Standing Concentration Curls: 12x18, 10x20, 10x22, 10x26kg
4. A1=Wide-grip Cable Curls: 10x11, 7x14kg
5. A2=Medium-grip Cable Curls: 10x11, 7x14kg
6. A3=Narrow-grip Cable Curls: 10x11, 3x14kg
7. Triceps Pressdown (V-bar): 12x35, 10x42, 10x46, 8x49kg
8. Triceps Pressdown (Rope): 6x41, 8x36kg
9. Kickbacks: 10x16kg
10. EZ-bar Skull Crushers: 12x37, 8x47, 3x57, 9x47kg
11. Dead hang from bar: 1:11 (with thumbs), 0:50 (no thumbs)
12. Rope Winder: 2x5kg up/down, 1x5kg up/down, 1x10kg up only

[John]

Sunday 8 June 2008

Metabolic Conditioning

Pre-breakfast row:

• Row: 5:00 1346m 25spm

Damper set on 6 for this row. Previous 5-min rows done at 5.

Planned on doing "Fran" again today but I got sucked into a 100-pullups challenge at the gym earlier in the day so ended up doing "Cindy" instead. Gym at midday:

• 100 pull-ups for time
  Time 7:28

Evening session

• Cindy:
  Rounds in 20 minutes
• A1=5 Pull-ups
• A2=10 Push-ups
• A3=15 Squats
  18 complete rounds + Pull-ups + Push-ups

My first attempt at Cindy, so this is my PR

So, total reps for the day were 195 pull-ups, 190 push-ups and 270 squats

[John]

Monday 9 June 2008

Chest, Abs & Obliques

Pre-breakfast row

• Row: 5:00 1295m 24spm

Gym

1. Decline BB Press: 10x80, 8x100, 9x100, 6x100, 2x115, 0xs125kg
2. Flat DB Press: 7x38, 7x40kg
3. Incline DB Fly: 10x18, 10x20, 10x20, 10x22kg
4. Decline Cable Woodchop: 10R10Lx7.5, 10R10Lx10kg
5. Supine DB Pullover: 12x36, 10x42, 5x48kg
6. Crunch: 15
7. Reverse Decline Crunch: 7
8. Incline Crunch: 12x0, 10x15kg
9. Side Crunch: 10R, 10L
10. Ab Vacuum: 10

[John]

Tuesday 10 June 2008

Legs

1. Back Squat: 12x80, 10x100, 3x120, 6x110, 10x100kg
2. Leg Press: 10x280kg
3. Leg Extension: 10x124, 10x103, 10x82, 10x61, 10x40, 10x26kg
4. Lying Leg Curl: 12x60, 10x76, 8x88, 6x100, 12x81kg
5. DB Lunge: 12RLx24kg superset
6. Smith Calf Raise: 12x120, 10x150, 12x120kg

Row before bed

• Row: 5:00 1360m 22spm

[John]

Wednesday 11 June 2008

Shoulders & Traps

1. Standing BB Press: 12x40, 8x50, 3x60, 3x60, 2x60, 1x60kg
2. Seated DB Shoulder Press: 12x26, 6x30, 7x30, 3x32, 6x30, 9x28kg
3. A1=Front DB Raise: 10x12, 10x14, 11x14kg
4. A2=Lateral DB Raise: 10x12, 10x14, 11x14kg
5. A3=Bent-over DB Raise: 10x12, 10x14, 11x14kg
6. BB Shrug: 12x180, 8x200, 12x180, 12x160, 12x160kg

[John]

Thursday 12 June 2008

Rest Day

Yes, it really was!

[John]

Friday 13 June 2008

Back & Forearms

1. Warmup Row: 1000m ÷3:52 19spm
2. Deadlift: 12x120, 6x142, 2x162, 4x162, 4x162, 2x162, 5x142kg
3. Pull-up: 30x0, 10x15, 12x20, 8x30, 4x40kg
4. Lat Pull-down (V-bar): 10x103kg
5. One-arm DB Row: 12x40, 12x50, 10x55, 8x60kg
6. "Hammer Strength" Iso Lateral Row: 10x60, 10x80, 9x100kg/side

I tried straps for the 162.5kg deadlift but abandoned them after a couple of reps preferring chalk. Used the straps for the two heavier sets of DB rows because my grip is pathetic on these.

Didn't realize at the time that I had an extra 2.5kg on the deadlift bar but was humbled that I couldn't manage more than 4 reps for the heavy set - having seen 16-year-old Mario do a set of 6 at 160kg on Wednesday night at a bodyweight of about 73kg.

The iso-lateral rows were not as strong as last time.

Once again missed out on doing some core stability work and forearms. Will rectify this on Saturday morning.

[John]

Saturday 14 June 2008

Arms & Grip Strength

1. Barbell Curl: 12x30, 10x40, 6x45, 7x45, 4x50kg
2. EZ-bar Preacher Curl: 10x37.5, 3x47.5, 3x47.5kg
3. A1= Wide-grip Cable Curl: 10x11, 6x14, 4x16kg/side
4. A2=Medium-grip Cable Curl: 10x11, 6x14, 4x16kg/side
5. A3=Narrow-grip Cable Curl: 10x11, 6x14, 4x16kg/side
6. Standing Concentration Curl: 7x24kg
7. Triceps Press-down, Straight bar: 12x34, 12x41, 6x49, 7x49, 6x49kg
8. Kickback: 10x16kg
9. EZ-bar Skull-crusher: 12x40,m 8x50, 4x57.5, 2x57.5, 7x47.5kg

Tendonitis limited me on the heavier curls today.

[John]

Sunday 15 June 2008

Rest Day

Pre-breakfast row:

• Row: 5:00 1306m 24spm

Today was meant to be my MetCon day. Turned up at the gym to do "Fran" in the afternoon with a stomach ache :( . I thought drinking a litre of water might fix things but after a short set of pullups it was pretty sore and blown up like a balloon. Decided to swap the MetCon for the rest day that was scheduled for tomorrow.

[John]

Monday 16 June 2008

Metabolic Conditioning

Felt fine tonight so straight into "Fran" after a gentle warmup row.

• Row: 5:00 1179m 19spm
  
  "Fran"
• A1=42.5kg Thruster: 21, 15, 9
• A2=Pull-up: 21, 15, 9
  Time = 6:13 :D

Shaved 1:05 off my previous PR last November. Pretty chuffed at that, even though I used the bench to limit by squats to just on parallel. For the first time I managed the first set of 21 thrusters and pull-ups without a break. Time was about 1:15 at that point. Second set of thrusters broken into 6+5+4 with the usual breaks - gasping for air . All other sets slow but unbroken. Finished off with some pull-ups:

• Pull-up: 10x20, 30x0, 20x0kg

[John]

Tuesday 17 June 2008

Chest, Abs & Obliques

1. Decline Barbell Press: 12x80, 8x100, 8x100, 7x100, 2x115, 6x100kg
2. Flat Dumbbell Press: 6x38, 6x38kg
3. Decline Twist: 10x10, 10x15kg
4. Dumbbell Pullover: 12x38, 9x44, 5x50kg
5. A1=Slow Pushup (Knuckles): 15
6. A2=Dumbbell Floor Fly: 15x14kg superset
7. A3=Dumbbell Floor Press: 5x14kg superset
8. Basic Crunch: 15
9. Reverse Crunch: 15
10. Side Crunch: 15

[John]

Wednesday 18 June 2008

Legs

1. Back Squat: 12x80, 10x100, 4x120, 1x130, 7x110kg
2. Front Squat: 10x67.5kg
3. 45° Leg Press: 12x280kg
4. Leg Extension: 10x124, 10x103, 10x82, 10x61, 10x40, 10x26kg
5. Overhead Lunge: 10x17.5, 10x30, 8x40, 6x50kg
6. Lying Leg Curl: 10x95, 8x100kg
7. Seated Calf Raise: 15x60, 12x80, 10x90kg
8. Smith Calf Raise: 12x160, 8x200, 12x160kg

[John]

Thursday 19 June 2008

Shoulders

Didn't have much time for a workout because of other work, so Shoulders and Traps session had to spill over into Friday (my rest day).

1. Standing Barbell Press: 12x40, 9x50, 2x60, 3x60, 3x60, 5x55kg
2. Seated Dumbbell Press: 10x28, 0x30, 6x30, 4x30, 7x28kg
3. A1=Dumbbell Side Raise: 12x12, 10x14, 10x14kg
4. A2=Dumbbell Front Raise: 12x12, 10x14, 10x14kg superset
5. A3=Dumbbell Bent-over Raise: 12x12, 10x14, 10x14kg superset

Low level was low tonight. misses the third rep on the first 60kg military press and couldn't get the R dumbbell up to start the first set of 30kg seated presses.

[John]

Friday 20 June 2008

Shoulders & Traps (continued)

Meant to be a rest day but didn't have time or energy to finish last night's session so another short finishing session.

1. Standing Barbell Press: 8x40, 3x60, 1x65, 1x67.5kg
2. Barbell Shrug: 12x140, 10x180, 6x200, 6x200, 8x180kg

Did some seated DB presses between the sets of shrugs.

The 67.5kg press was a PR