Training 30/06/13

DE bench

DE bench 110kg 9x3 alternating grips

Pin press from chest

135kg x1

145kg x1

155kg 2x1

Dumbbell triceps extensions

25kg 3x10

27.5kg x10

Superset with

Triceps cable stack push downs 9 plates x20

Dumbbell chest flies

17.5kg x15

20kg x12

22.5kg x10

25kg x8

10kg x40

Rear delt swings 15kg 4x10

Rear delt raises 5kg 

3x20 

1x40

Planks 30 seconds on 30 seconds off x4

Thanks  for reading

Training 28/06/13

ME lower

Round back SSB GM with 50kg chain

225kg x3 (PB) 

Ab rollouts 15 kg plate on back x10

Superset with

Hanging leg raises x10

This superset was completed 4 times

GHR 20kg 6x8

Reverse hyper 65kg + 41" doubled mini band 65kg 2x12

Reverse hyper 35kg 2x12

Superset with

Hamstring curls 20kg x20

Adductor machine 14 plates 4x15

A machine I never thought I would use!

Reverse sled pulls 60kg 6x approx 50 metres

My legs were completely done out by the end of this workout. CV-wise it wasn't so bad. Woke up last night with a hamstring cramping which wasn't much fun. Abs and lower back are in bits today

Thanks for reading

Training 26/06/13

ME Upper 

So I didn't train on Monday as I was viewing an apartment. This week coming I'll be moving and also graduating so I will do well to squeeze training in. We got the apartment we wanted though so we're over the moon!

Reverse band raw 2 board press

240kg x1

205kg x2

Flat dumbbell press

40kg x8

50kg x8

60kg x10

Incline triceps EZ bar triceps extensions 45kg x10

Superset with

Band pushdowns x20

This superset was completed 4 times

Seated cable row 14 plates x15

Superset with

Lateral dumbbell raises 12.5kg x15

Superset with

Band pullaparts x15

Thanks for reading

Training 23/06/13

DE Upper

Bench 110kg straight weight 9x3 alternating grips each set

Pin press from chest 125kg 8x1

Dumbbell triceps extensions 15kg x10 (first set), 20kg x10 (second set), 25kg x10 (third and fourth sets)

Superset with

Triceps cable pushdowns 10 plates x20

This superset was completed 4 times

Incline dumbbell chest flies

7.5kg x15, 10kg x12, 12.5kg x10, 15kg x8

7.5kg x40

Rear delt raises 7.5kg x20

Superset with

Standing dumbbell press 15kg x15

This superset was completed 4 times

Planks 5x20 seconds with 20 second rest periods

Thanks for reading

Training 21/06/13

ME lower

Reverse band box squat (briefs and suit bottoms) 41" mini bands were doubled over the top of the mono and round the bar

380kg x1:

High I know. This is the first time for nearly two months I've been in anything more than briefs. I tend to struggle to get my knees out, especially without my straps up. Technically not the worst and I have seen some improvements since I've started box squatting. Plenty of positives to be taken from this 

Ab band pull downs 5x20

GHR 20kg 6x8

Reverse hypers pin 1 60kg + choked 41" mini band 2x15

Reverse hypers pin 2 30kg 2x15

Leg extensions 4x15 6 plates 45 second rest periods

Prowler runs approx 40m 40kg 6x1 30 second rest periods

I felt physically awful after this workout. I have never felt worse after a training session. Vomited twice when I finished and had to lie down for a while. Got home and passed out on my bed. Woke up 30-45 minutes later with the most unbelievable hunger. Devoured a load of food and felt human again

Thanks for reading

Training 19/06/13

ME upper 

Incline barbell press

100kg x5

120kg x3

140kg x1

150kg X

This was terrible. Feeling seriously under the weather at the moment so I'll put it down to that. Bit of a cold/chest infection or something working on me

Dips 10kg 3x20

JM Press 60kg x8

For some reason my left biceps and triceps started to get really tight and cause me a lot of elbow pain at this point so I left the JMs and just did 140 push downs broken down as 7x20

Lateral dumbbell raises 12.5kg x15

Superset with

Rear delts work on pec deck x15

Superset with

Dumbbell pull overs 30kg x15

This circuit was completed 4 times

A really underwhelming session to be honest. Although I've woken up today feeling even worse than yesterday so I have a feeling this dose is gonna get the better of me

Thanks for reading

Training 18/06/13

DE Lower and accessory

DE Squat 225kg + choked 41" supermini bands 8x2

Fourth set:

This are getting technically much better. Just a couple of weeks ago they felt like a disaster. Still not the fastest ever, but very happy with overall progress on these in a short time.

Seated dumbbell shoulder press 40kg 4x6

Wide grip pull ups x8, x8, x6, x6

Sled pulls 60kg 8x100m

I wasn't able to get on the reverse hyper tonight and my hamstrings were still sore from Friday night so I didn't hit DE deadlifts. 

Thanks for reading

Training 15/06/13

DE upper and accessory

DE Bench with chains 80kg 8x3

Football bar floor press 120kg 5x5

Football bar triceps extensions 60kg x8

Superset with

Triceps band pushdowns x20

This superset was completed 3 times

Halbert swings 7.5kg dumbbells x20

Superset with 

Standing Arnold press 25kg dumbbells x8

This superset was completed 3 times

Thanks for reading

Training 14/06/13

ME lower and accessory

Raw sumo 3" block pull with chain (2 chains at centre of bar approx 20kg added at top)

120kg x5

170kg x3

220kg x3

250kg x2 (belt on)

275kg x2

300kg x2

Trap bar shrugs 140kg 4x15

Hanging ab twists x30, x20, x20, x20, x20

Reverse hyper 30kg + choked 41" mini band pin 2 3x8

Reverse hyper 100kg pin 1 3x8

GHRs 5kg 4x10

Prowler runs approx 40m x8 (2 at a time)

This was the first time I had ever pulled sumo and it was brutal. Finding it kinda difficult to groove in the technique and my hips were coming up early but it's never gonna be perfect first time. Still happy enough with the numbers anyways. I rattled through this session at a very fast pace and by the end was in pieces. Ended up having to lie down in the car park for 20 mins and even when I was leaving I felt awful. haha

Thanks for reading

Training 13/06/13

ME bench and accessory

2 board press

140kg x3

160kg x1

200kg x3 (shirt on)

240kg x1

280kg x1

300kg x1

320kg x1

275kg x3

Flat bench dumbbell press palms facing 

35kg x15

45kg x15

50kg x15

Press ups x15

Superset with

Band pushdowns x20

This superset was completed 3 times

Dumbbell side raises 12.5kg x15

Superset with 

Fat grip lat pull downs 15 plates x15

Superset with

Supermini band face pulls x15

This circuit was completed 3 times

Great to be back in the gym. I've lost a few kg which isn't ideal but always happens when I'm away on holiday and diet is far from optimal and training non existent. I wore my old Rage X for the board presses as it gives me more support at lockout than the old SDP I've been competing in. 

Thanks for reading

Training 03/06/13

DE Lower and accessory

DE box squat 205kg + choked supermini bands 8x2 

DE deadlift 180kg + chains 8x1

Chins with chain up to 40kg + chain x3

Viking press half up half down full up 4x10 20kg a side

GHR 15kg 6x8

Reverse hypers with small 41" choked band 2x15

Bit of a break now from training since I'm on holiday in Croatia for a bit. Looking forward to getting away!

Thanks for reading

Training 02/06/13

DE bench and accessory

Dynamic effort bench 80kg bar weight +50kg chain 9x3

Football bar floor press 100kg 5x5

I took the weight on these deliberately light as I am trying to groove in a new technique on my bench which will hopefully give me more opportunity to fight through weights on the top. If it works I think I will see a big leap very quickly once it's grooved in. Fingers crossed. Also relaxed my triceps and paused at the bottom on these

Football bar floor triceps extensions 50kg x8

Superset with

Small 41" band tricpes pushdowns x20

This superset was completed 4 times

Pec deck 3x20

Halbert swings 7.5kg x20

Superset with

Biceps db curls 10kg x15

This superset was completed 3 times

Thanks for reading

Training 31/05/13

ME Lower

SSB GM against choked 41" small bands bar weight listed below

Bar x10

85kg x8

135kg x5

155kg x3

185kg x3

205kg X

These were started from the bottom position of a GM. These were absolutely brutal. I did feel kinda understrength regardless but the band tension killed me. I had never done these before and it showed. I barely moved the 205kg off the pins!

Hanging leg raises x10

Superset with

Kneeling band ab pulldowns x10

This superset was completed 5 times

Reverse hypers 50kg straight weight pin 2 3x8

Reverse hypers 90kg +choked 41" mini band 3x8

GHR +5kg x12

Superset with

Single leg Hamstring cable stack 13 plates x10 each leg

This superset was completed 4 times

Prowler runs x8 (Done 2 at a time. Rest period was as long as it took someone else to do 2 runs)

Good session in terms of workload and time. I ploughed through this in under an hour and a half. Strength-wise not great. I was hoping for more on the GMs, but then again the band tension was pretty high and I think I have lost a bit of weight so I was struggling to get my abs out against the belt. Fitness has suffered a little too but that is easily recovered. I need a goal right now. I struggle to really drive hard in training if I have nothing to look towards, especially after a bombout. Fingers crossed a three lift competition appears for around Oct-Nov time! Have to give my good friend Scott a shout out. He did a load of the accessory with me. If you are reading this Scott you need to get you finger out and show some of your talent on the platform :P

Thanks for reading