Training 29/07/13

DE Lower

DE SSB box squat 190kg with choked average 41" bands 8x2

DE Deadlift with 25kg chain 200kg 8x1

Average band ab pull downs x20 each side
Superset with

Football bar rows 60kg x20
This superset was completed 5 times

Prowler 40kg with 27.5kg  weighted vest 6x1

I have been having a total nightmare with my Youtube account which had previously been working fine with my blogger account. Since Google made changes to Youtube recently it has completely fudged up my set up. and I've ended up having to create a new Youtube profile. Frustrating! Anyways. Thanks for reading

Training 28/07/13

DE Upper

DE bench 100kg + doubled supermini bands 8x3 alternating grips

Close grip bench press 135kg 4x6 Felt like I was having to press this weight so so far. Grim

EZ bar band resisted skull crushers 5x15

Seated Arnold press 17.5kg x15

Superset with

Face pulls 6 plates x15

This superset was completed 4 times

Cable crossover 6x15

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Training 26/07/13

ME Lower

Snatch grip deadlift

140kg x8

180kg x5

200kg x2

220kg x1

260kg x1

280kg x1 

220kg x6

Hanging leg raises 4x15

Reverse hyper doubled 41" mini band on pin 1, 40kg on pin 2 4x15

Hamstring curl 9 plates 5x10

I cut this workout short. For some reason I was feeling seriously underpowered and getting too out of breath too early. It was particularly stuffy in the gym so I think this may have contributed to it. On days like this it's sometimes better to just cut your losses as you can do more harm than good

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Training 24/07/13

ME Upper

Football bar floor press + 50kg chain

100kg 5x5

Flat dumbbell press

42.5kg x15

47.5kg x12

52.5kg x10

62.5kg x5

30kg x25

30kg x18

Rolling dumbbell triceps extensions 20kg x10

Superset with

Triceps rope push downs 6 plates x20

This superset was completed 4 times

Hammerstrength row machine 45kg x15

Superset with

Lateral dumbbell raise 10kg x20

Superset with

Rear delt pec deck 6 plates x15

This circuit was completed 4 times

Disappointed with my dumbbell pressing but can't have it all my own way. Thanks for reading

Training 22/07/13

DE Lower

DE SSB box squat with chain 230kg 8x2

DE Deadlift 220kg 8x1 no belt

Adjustable grip pull ups 72.5kg x1 

50kg x3

GHR 5kg behind head 4x15

Prowler 40kg of plate wearing 27.5kg weighted vest

Thanks for reading

Training 19/07/13

ME Lower

Reverse band wide stance seated SSB GM

Worked up to 290kg x1

Below is what the set up looked like. These really hit my hams, lower back and adductors. Good fun

Hanging ab twists 4x20

Reverse hyper pin 2

25kg x15

45kg x12

60kg x10

75kg x6

45 degree hyperextension 25kg 4x20

Farmers walk with weighted vest.

Vest was 27.5kg and the handles only had 20kg added to them. Just keeping it light to get the balance before I start ramping it up. Kept the gumshield in and the weighted vest on between sets to make recovery more difficult

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Training 17/07/13

ME Lower

Raw reverse average band bench 210kg x1

Equipped reverse average band bench 

250kg x3

280kg x2

300kg x1

Switched to Rage X as the SDP was giving me absolutely nothing at lockout

260kg x3

290kg x1

315kg x1

Raw 3 board press

180kg x3

200kg x3

220kg x2 (Missed 3rd)

Military press 

60kg x5

80kg 4x5

Rolling dumbbell triceps extensions 20kg x10

Superset with

Triceps pushdowns 9 plates

This superset was completed 4 times

Hammerstrength lat machine 50kg each arm x15

Superset with

Rear delts on pec deck 6 plates x15

Superset with

Lateral dumbbell raises 10kg x20

This circuit was completed 4 times

Massive session. I am totally done out now. Thanks for reading

Training 15/07/13

DE Lower

DE SSB box squat with chain 225kg

8x2

DE dl no belt double overhand grip 200kg 8x1

Managed to hit the first 4 fast with double overhand but I felt that grip was slowing things down so I switched to alternating mixed grips

Dumbbell rows

40kg x10

45kg x8

50kg x6

55kg x4

40kg x25

GHR 20kg 4x8

Reverse hyper pin 2 with doubled small 41" band 2x15

Prowler 40kg 6x40m

Got through all this in about an hour and 20 minutes. DE squats are improving fast which is satisfying. Just updating this on the phone so I'll tidy it up at some stage later

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Training 13/07/13

DE Upper

DE bench against doubled supermini bands 100kg 9x3

Close grip bench 125kg 3x8

EZ bar band resisted triceps extensions 4x8

Cable crossover 4x15

Arnold press 12.5kg x15

Superset with

Face pulls 9 plates x15

This superset was completed 4 times

Thanks for reading

Training 08/07/13

DE Lower

DE SSB squat 205kg +50kg chain 8x2

DE dl 180kg 8x1 double overhand no belt

Reverse hypers 

Hanging leg raises 4x15

Prowler 40kg 8 x 40m. Kept my gumshield in for these to make them a little harder

Thanks for reading

Training 10/07/13

ME Upper

Floor press with one chain 160kg x1

145kg x2

Barbell military press

60kg x8

70kg 2x8

75kg x8

Dumbbell rolling triceps extensions 17.5kg x10

Superset with 

Fat grip triceps cable push downs 9 plates x20

This superset was completed 4 times

Rear delt pec deck 6 plates 4x15

Superset with

Hammerstrength 45kg 2x15, 50kg 2x15

Superset with

Lat raise 10kg 4x15

This circuit was completed 4 times

Thanks for reading

Training 11/07/13

ME Lower

Box squat against choked blue bands

145kg x3

185kg x2

235kg x1

265kg x1

285kg x1

SSB close stance paused squat 

70kg x5

110kg x5

150kg x5

170kg x5

Reverse hyper pin 2 60kg 3x8

Reverse hyper pin 1 120kg 3x8

I was planning on doing some more but the heat really took its toll on me and I started cramping pretty badly despite keeping my water intake high. Thanks for reading

Training 03/07/13

ME Upper

Can't remember this session off the top of my head now as I was moving house and had no interwebs for a while. Just remember I worked up to 320kg x1 off a 3" board then took 290kg for a double

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Training 05/07/13

ME Lower

Reverse band raw DL up to 330kg x1

Reverse band raw DL no belt 240kg x6

GHR 5kg 4x15

Superset with

Reverse hyper pin 2 40kg 2x12

Reverse hyper pin 2 20kg 2x12

Hanging ab twists 4x15

Prowler run 40kg 8x40m

Thanks for reading

Training 01/07/13

DE Lower

DE squat 225kg + doubled 41" supermini bands

DE Deadlift 180kg + chains 8x1 (double overhand grip, no belt)

Neutral grip pull ups x12, x10, x8, x6, x4

Arnold press 15kg 4x20

Reverse hyper pin 1 +doubled small band 20kg 3x8

Reverse hyper pin 2 150kg 3x8

GHR 5kg 4x12

Thanks for reading