January - March 2007

[John]

Stationary cycle:

• 28min, level 15, 93 rpm
• 1min, level 16, 100 rpm
• About 2min warm down before being tossed out of gym at 10pm

Total distance: 18.23km

[John]

Feeling very tired today. Lack of sleep the last three nights has caught up with me. Just a couple of exercises before a shortened cardio session.

• Leg extensions: to 10x125kg
• Seated leg press: 10x130kg, 10x200kg, 10x200kg
• Seated calf raise: 10x40kg, 10x80kg
• EZ-bar preacher curls: 12x6kg, 10x16kg, 10x21kg, 10x26kg

Think it's a new leg extension machine. Seems heavier than the previous one. First time using the seated calf machine. First try at curls since shoulder op. Didn't feel any strain on the shoulder so all good for these I hope!

Stationary cycle:

• 24min, level 14, 93rpm
• 2min, level 16, 101rpm
• 5min WD, level 12-11 about 90rpm

Total distance: 16.58km

[John]

Got more than four hours sleep for the first time in four days last night, so didn't feel so tired. However I decided a break from cardio was in order. Paid a token 20 minutes at the gym doing just a couple of sets of stuff involving arms:

• One-armed power snatches: to 6x34kg
• EZ-bar preacher curls: to 10x36kg

Feel a bit guilty about doing the curls. It doesn't seem to place a strain on the shoulder and the temptation was there to improve on weight I tried last time. I'm happy with that. Three weeks with almost zero movement of the R arm and you start to wonder whether you've still got any strength left.

[John]

• EZ-bar preacher curls: 12x16kg, 10x26kg, 8x36kg, 6x41kg, 12x31kg
• Concentration curls: superset L 12x14kg, R ≈ 6x12kg
• Iso lat wide-grip pulldowns: L arm 12x40kg, 10x60kg, 8x70kg, 6x80kg, 12x70kg
• Assisted chins: L arm 12x-40kg

Chins where not full height. Abandoned the concentration curls as it was putting strain on the shoulder.

Stationary cycle:

• 30min, level 14, 90 rpm
• 5min WD, level 12-10, 90rpm

Distance 18.32km, 428Cal av. HR 145

[John]

• EZ-bar preacher curls: 12x16kg, 10x26kg, 10x36kg, 12x26kg
• L-arm DB power snatch: 10x28kg, 8x34kg
• Horizontal leg press: 15x140kg, 12x180kg, 3x12x200kg
• Leg extensions: 10x87kg, 8x115kg
• Leg curls: 10x60kg, 8x81kg, 12x74kg

Think I'll limit the arm curls to 36kg at this stage for safety sake to avoid strain on the shoulder repair. Snatch reps done with much vigour! Full weight stack used on leg press, it's a bit pathetic for a guy. Never mind, the only other option at this stage is the 45° leg press - but it takes so long to load and unload

Stationary cycle:

• 10min, level 14, 93rpm
• 15min, level 15, 93rpm
• 2min, level 16, 93rpm
• 2min, level 15, 93rpm
• 1min, level 16, 100rpm

Total distance 19.05km, HR av = 154, max = 170

[John]

• Rowing: 2304m, 10:04.1 (pace 2:11.0)
• 45° leg press: 12x160kg, 10x200kg, 8x240kg, 6x280kg, 12x240kg
• Leg extensions: superset 12x115kg
• Leg curls: 12x60kg, 10x74kg, 8x81kg, 6x88kg, 12x79kg
• Kneeling leg curls: superset 12x45kg
• Horiz. calf machine: 12x105kg, 10x135kg, 8x165kg, 6x190kg, 10x160kg
• Seated calf machine: superset 12x60kg

First try at rowing in the four weeks since shoulder operation. Damper set down to 1 but pretty happy with the pace. No strain felt on shoulder.

Last two sets of calf exercises were crap. Ran out of steam with the seated machine and struggled to raise the weight bar high enough to slide the rubber rest under it .

Intended to do some cycling after the weights but got side-tracked programming workouts into the treadmills for one of the trainers.

[John]

• Row: 2510m, 10:15, (pace 2:02.2)
• Row: 1000m, 3:47.2, (pace 1:53.6), 22 spm

Stationary cycle, 12.91km, av HR 146:

• 17min, level 13, 93 rpm
• 3min, level 15, 95 rpm
• 5min warmdown, level 12, 90 rpm

[John]

<div class="entry">Stationary cycle, 18.83km, av HR 149, max HR 170:

• 28min, level 14, 94 rpm
• 1min, level 15, 96 rpm
• 1min, level 16, 96 rpm
• 5min warmdown, level 12, 90 rpm

</div>
Rowing is out until about May according to the surgeon, while shoulder repair is healing. :(

[John]

• Horizontal leg press: warmup 10x130kg
• 45° leg press: 12x160, 10x200, 8x240, 6x280, 4x320, 12x240kg
• Leg extensions: superset 12x115kg (pause between reps!)
• Horiz. leg curl: 12x60kg, 10x74kg, 8x83kg5, 6x90kg5, 12x81kg
• Kneeling leg curls: superset 12x45kg R then L
• Horiz. calf machine: 12x127.5, 10x145, 8x175, 6x190, 12x165kg
• Seated calf raises: superset 12x60kg
• Decline ½-situps: 12x0, 10x10kg, 8x15kg, 6x20kg, 12x15kg

Finished off with some not-too-serious L-arm work:

• One-arm DB power snatches: 10x26kg, 6x32kg
• One-arm assisted chins - palm in, palm out, 10x-47kg.

Leg presses are feeling good now. Will try and aim for 12x180, 10x240, 8x300, 6x360kg over the next few weeks.

Keeling leg curls are done one side at a time. Noticeable difference between hammies. Left is a lot stronger.

Situps interspersed with 1-min Supermans. Sandbag weights for situps held on upper chest.

[John]

Treadmill 2.55km

• Warmup: 2min @ 5kph
• 1min @ 6kph
• 1min @ 8kph
• 1min @ 10kph
• 5min @ 12kph
• 3min @ 8kph
• Warmdown: 5min @ 5.0 -> 4.8kph

[John]

Treadmill 3.95km

• Warmup: 2min @ 6kph
• (1 @ 8, 1 @ 10, 1 @ 12, 1 @ 14) x 3
• 1min @ 8kph
• 1min @ 10kph
• 3min @ 12kph
• 1min @ 8kph
• Warmdown: 5min @ 7.2 -> 6kph

[John]

Took Tim along for an introduction to the gym.

• 45° leg press: 12x180, 10x220, 8x260, 6x300, 3x340, 6x280kg
• Leg extensions: 12x110kg
• Horiz. leg curls: 12x60kg, 10x74kg, 8x86kg, 6x93kg, 12x83kg5
• Kneeling leg curls: superset 12x50kg R+L
• Horiz. calf machine: 12x130, 10x150, 8x180, 6x190kg
• Seated calf raises: 12x60kg

Didn't have much concentration with Tim being there as well so didn't do as well as I might have. Increased the press by 20kg but failed on press out the 4th rep. Maybe too many sets beforehand.

Shoulder has been aching since doing the treadmill running, although don't know whether there's a connection. Hurts to raise much away from the side of the body and taken some pain killers again to help during the night.

[John]

Just a short session to finish off the week without any legs work!

• Decl. ½-situps: 15x0kg, 12x10kg, 10x15kg, 8x20kg, 6x25kg, 12x15kg
• Superman: +30°x2min, horizontalx2min
• Hyperextensions: a few slow sets x 0kg
• (Supermans and hyperexts. interspersed with the situps)
• EZ-bar preacher curls: 15x16kg, 12x26kg, 10x 36kg, 5x41kg, 10x36kg