Tuesday 1/10/2013
MAX EFFORT LOWER
Conventional Deadlift
20kg x 10
40kg x 5
60kg x 3
80kg x 3
92.5kg x 2
100kg x 1
Not sure if it was because I changed my set up on the last rep but it was a real grinder breaking the floor!
MAX EFFORT LOWER
Conventional Deadlift
20kg x 10
40kg x 5
60kg x 3
80kg x 3
92.5kg x 2
100kg x 1
Not sure if it was because I changed my set up on the last rep but it was a real grinder breaking the floor!
Goodmornings
3 x 8
42kg, 42kg, 44.5kg
3 x 8
42kg, 42kg, 44.5kg
Leg Extentions
3 x 8
Felt like I was restricted by the Leg extention fitting on my bench. Will try and put a solid cushion behind my back because I think my legs are too short...!
Played with weight since I haven't done these before
15kg 20kg 25kg
3 x 8
Felt like I was restricted by the Leg extention fitting on my bench. Will try and put a solid cushion behind my back because I think my legs are too short...!
Played with weight since I haven't done these before
15kg 20kg 25kg
Hyper Extentions
3 x 10
Used a KB for weight. Again trying to find my ideal weight.
12kg 12kg 16kg
Safe to say 16kg is plenty!
3 x 10
Used a KB for weight. Again trying to find my ideal weight.
12kg 12kg 16kg
Safe to say 16kg is plenty!
Ab work
Crunches with a medicine ball in different variations.
Crunches with a medicine ball in different variations.
Wednesday 2/10/2013
MAX EFFORT UPPER
Wide Bench Press
20kg x 10
30kg x 5
35kg x 3
40kg x 2
47.5kg x 2
52.5kg x 1
MAX EFFORT UPPER
Wide Bench Press
20kg x 10
30kg x 5
35kg x 3
40kg x 2
47.5kg x 2
52.5kg x 1
DB Press
8.5kg DB's 15, 15
8.5kg DB's 15, 15
CGBP
25kg x 15, 15
25kg x 15, 15
OH Tricep Press
8kg x 8 (too light)
12kg x 6, 7, 7
8kg x 8 (too light)
12kg x 6, 7, 7
Cable Row w/ V attachment s/s with Upright KB Row
20kg x 8 (too light)
25kg x 8, 9, 8
s/s 8kg row to failure, finish with 4kg KB. Need a 6kg KB!
20kg x 8 (too light)
25kg x 8, 9, 8
s/s 8kg row to failure, finish with 4kg KB. Need a 6kg KB!
Lat Pulldowns
25kg x 8, 8, 9, 8
25kg x 8, 8, 9, 8
Notes: Very tight through the lower back and hips. Need a 6kg KB. Left trap/scapula very tight, needs cricket ball love.
4th October 2013
DYNAMIC EFFORT LOWER
Didnt go as well as planned, wasn't prepared with the bands and didn't get the right tension through both bands. I have figured out a way to rig them for next time!
DYNAMIC EFFORT LOWER
Didnt go as well as planned, wasn't prepared with the bands and didn't get the right tension through both bands. I have figured out a way to rig them for next time!
Speed Squats
Took a slightly wider stance
55kg x 2
52.5kg x 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2
The 55kg set felt too slow, dropped back to 52.5kg which felt right.
These are my new nemesis!
Took a slightly wider stance
55kg x 2
52.5kg x 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2
The 55kg set felt too slow, dropped back to 52.5kg which felt right.
These are my new nemesis!
Speed Deadlifts with bands
Conventional Stance
60kg x 1, 1, 1, 1, 1, 1
Kept these in quick succession. I could feel the bands doing their job adding tension to the lockout. I liked these.
Conventional Stance
60kg x 1, 1, 1, 1, 1, 1
Kept these in quick succession. I could feel the bands doing their job adding tension to the lockout. I liked these.
Goodmornings
42kg x 12, 10, 10, 12
42kg x 12, 10, 10, 12
Hip Thrusts
(New for me!)
12kg KB 10, 10, 12, 12
Note: Going to use the short bar when I do these again. The KB was awkward!
(New for me!)
12kg KB 10, 10, 12, 12
Note: Going to use the short bar when I do these again. The KB was awkward!
Saturday 5th October 2013
DYNAMIC LOWER
Bench Press Comp Grip
27.5kg x 3, 3, 3, 3
Wider Grip
(Middle finger on Ring)
27.5 x 3, 3, 3, 3
DYNAMIC LOWER
Bench Press Comp Grip
27.5kg x 3, 3, 3, 3
Wider Grip
(Middle finger on Ring)
27.5 x 3, 3, 3, 3
OH DB Press
5kg x 10
6kg x 10, 10
5kg x 10
6kg x 10, 10
DB Fly Flat
5kg x 10, 15, 15
5kg x 10, 15, 15
Lat Pulldowns
20kg x 10
25kg x 9, 10
27.5kg x 9
20kg x 10
25kg x 9, 10
27.5kg x 9
Face Pulls
7.5kg x 10
10kg x 10, 15
7.5kg x 10
10kg x 10, 15
DB Curls
6kg DB x 8, 10, 12
6kg DB x 8, 10, 12
Triceps
50 Reps
Alt.
Push downs
DB Tricep Press
50 Reps
Alt.
Push downs
DB Tricep Press
Abs
Crunches on Decline Bench x 40
4kg weight
Crunches on Decline Bench x 40
4kg weight
Notes:
First week of early morning training and Keto and my new training method rolled into one. Feeling very tired this Sunday, every muscle hurts, I'm carb depleted and down 1/2kg bw. Feeling strong, but sore and looking forward to refeed tonight. Feeling very motivated!
