December 2008

[John]

Tuesday 16 December 2008

Kettlebell Swings

Decided to start recording my workouts again after a lapse.

The major event for me since I stopped posting here was (finally!) the surgery to repair my L distal biceps tendon on 5 November and the subsequent loss of ability to do virtually anything but leg workouts in the gym and some very mild cardio (i.e. incline walking on a treadmill).

L arm was in a splint for the six weeks following surgery. Got the green light from the surgeon this morning to throw the splint away but not allowed to curl even light weights (couple of kg) or put the repair under tension for another six weeks. Boy the whole arm looks in a sorry state of atrophy and I'll be counting every hour of the next six weeks :(

Pre-breakfast:

1. Kettlebell Swings (R hand): 5 x (1:00r1:00 x 16kg)
   Total = 155reps

[John]

Wednesday 17 December 2008

Legs

1. 45° Leg Press: 12x240, 12x280, 6x320, 5x320, 12x280kg
2. Hack Press: 10x100, 8x120kg
3. Leg Extensions: 10x(54 L/ 54 R/ 105.5kg Both), 10x(54 L/ 54 R / 105.5kg Both)
4. Seated Calf: 20x60, 15x75, 15x75, 15x75kg
5. Smith Machine Lunges: 12x20, 10x40kg

Even doing legs exercises has its problems when you can only hold on with one hand. Tend to lift out of the seat on one side. I discovered lunges on the Smith machine with rear foot resting on a bench to be the only thing I could do properly for hamstrings. They're great (i.e. they hurt)!

[John]

Thursday 18 December 2008

Kettlebell Swings

Evening:

1. Kettlebell Swings (R hand): 7 x (1:00r1:00 x 16kg)
   Total = 210reps

[John]

Friday 19 December 2008

Legs

1. Smith Machine Lunges: 10x20, 10x30, 10x40, 10x40kg
2. Seated Calf: 12x60, 12x80, 10x90, 10x100, 15x80kg

[John]

Saturday 20 December 2008

Arms

1. Kettlebell Swings (R hand): 7 x (1:00r1:00 x 16kg)
   Total = 210reps
2. A1: Preacher Biceps Machine: 12x25, 10x39, 6x46, 10x39kg
3. A2: Preacher Triceps Machine: 12x25, 10x39, 4x46, 10x39kg
4. Iso-lat Row Machine: 12x60, 12x80, 10x100, 10x110, 12x100kg
5. Seated Cable Row Machine: 12x30.5kg superset

All (of course) R arm only.

The iso-lat row machine pin can only really hold 5x20kg plates but provided you don't bounce if off the stop you can squeeze another 10kg plate right on the end to bring it up to 110kg.

[John]

Sunday 21 December 2008

Legs

1. DB Snatch (R hand): 10x20, 10x30, 10x30, 10x30 2x36, 2x36, 1x38, 0x38, 1x38kg
2. 45° Leg Press: 12x240, 12x280, 7x320, 12x280kg
3. Leg Extensions: 10x54 L/ 54 R/ 110kg Both, 10x54 L/ 54 R / 110kg Both
4. Seated Calf: 20x60, 15x75, 15x75, 15x75kg
5. Horizonatal Calf: 15x125kg
6. Smith Machine Lunges: 12x20, 12x20, 10x40, 10x40kg

Missed the second attempt at 38kg snatch. Hope to get one at 40kg before too long.

[John]

Monday 22 December 2008

PT Session

Spent a couple of hours with Nathan (my boss) and his wife going over techniques rowing and some of the compound lifts:

• Deadlift, SL Deadlift, SDHP
• Back squat, front squat, overhead squat
• Shoulder press, push press, push jerk
• Bench press

[John]

Tuesday 23 December 2008

Arms

1. DB Snatch: 12x20, 10x30, 10x30, 10x30, 3x36, 2x36, 0x38, 0x38kg
2. A1: Triceps Preacher Machine: 10x25, 10x39, 7x46kg
3. A2: Biceps Preacher Machine: 10x25, 10x39, 6x46kg
4. Close-grip Bench Press: 10x17.5, 10x27.5, 10x27.5, 10x32.5kg
5. Hack Press: 10x80, 10x100, 8x120kg
6. Triceps Press-down: 5 sets of 20x6.25kg (45°-135° extension)

Snatches and preachers were R arm only. Tri press-downs were L arm to try and get something in the way of hypertrophy going again in that arm.

Yeah I know, the Hack press is a legs exercise but it was fun.

[John]

Wednesday 24 December 2008

Legs

Ventured some squats again, using the Smith machine and not applying any pressure on the bar with my L hand.

1. Smith Machine Squats: 10x80, 10x80, 6x100kg (plate weights)
2. 45° Leg Press: 12x240, 10x280kg
3. Leg Extension: 10x54 L/ 54 R/ 110kg Both, 10x54 L/ 54 R / 110kg Both
4. Smith Machine Lunge: 10x20, 10x20, 10x40kg
5. Horizontal Calf: 15x125, 12x155, 12x175kg
6. A1: Hyperextension: 15 slow, 15 slow
7. A2: Leg Raises: 12, 12
8. DB Snatch (R hand): 10x20, 10x30kg

Got a blister on the second set of snatches so wimped out of doing any more.