Thursday 31st October
Happy Halloween!
Happy Halloween!
MAX EFFORT LOWER
Banded Conventional Deadlifts
20kg x 10
40kg x 5
60kg x 3
70kg x 3
80kg x 1
90kg x 1
100kg x 1
105kg x 1
110kg x 1 (Belted up for this one)
Tried overhand grip for as far as I could get which ended up at 70kg x 1. Avoided the belt till the end. It has been decided I need to work on corework strength moving forward.
Banded Conventional Deadlifts
20kg x 10
40kg x 5
60kg x 3
70kg x 3
80kg x 1
90kg x 1
100kg x 1
105kg x 1
110kg x 1 (Belted up for this one)
Tried overhand grip for as far as I could get which ended up at 70kg x 1. Avoided the belt till the end. It has been decided I need to work on corework strength moving forward.
Hypers
20kg x 10, 10, 10
20kg x 10, 10, 10
Lunges
20kg Plate
4 x 10
Alternated holding the plate overhead and in front.
20kg Plate
4 x 10
Alternated holding the plate overhead and in front.
Ab Crunches
Biggest decline on bench
BW x 15, 15, 15
Im so weak. Tried to get my hands behind my head as I came up.
Biggest decline on bench
BW x 15, 15, 15
Im so weak. Tried to get my hands behind my head as I came up.
Lat Pulldowns
27.5kg x 6, 6, 6, 6
Took these easy as my chest felt good today after some cricketball work and stretching.
27.5kg x 6, 6, 6, 6
Took these easy as my chest felt good today after some cricketball work and stretching.
Notes: More corework. Less good morning work.
Diet: I went over my daily calories by 400 calories! Fell for the stupid portion sizing on the nutritional panel and ate 524 calories of yogurt! So pissed off!
However the 18 000 steps I took today + deadlift session should see my net calories quite low.
Diet: I went over my daily calories by 400 calories! Fell for the stupid portion sizing on the nutritional panel and ate 524 calories of yogurt! So pissed off!
However the 18 000 steps I took today + deadlift session should see my net calories quite low.
Friday 1st November
MAX EFFORT UPPER
Wide grip Bench Press
20kg x 10
30kg x 6
40kg x 3
47.5kg x 2
52.5kg x 1
55kg x 1
57.5kg x 1
60kg x 1 PB
MAX EFFORT UPPER
Wide grip Bench Press
20kg x 10
30kg x 6
40kg x 3
47.5kg x 2
52.5kg x 1
55kg x 1
57.5kg x 1
60kg x 1 PB
Incline BB bench Press
30kg x 13, 13
30kg x 13, 13
CGBP - Triceps
30kg 10, 6, 8, 8
30kg 10, 6, 8, 8
Pendlay Row s/s OH KB Press
30kg s/s 8kg KB's
4 x 10
30kg s/s 8kg KB's
4 x 10
Stretch and cooldown. Had shit to do and arms were fried. Biceps and Lats later with stretch and mobility. Ab's are fried from yesterdays decline sit ups.
Pretty happy with todays ME result. Havent benched 60kg's since February. I have bought my touch up higher.
Pretty happy with todays ME result. Havent benched 60kg's since February. I have bought my touch up higher.
Video: 60kg Bench
Saturday 2nd November
Rest Day
Upper body is feeling tight from yesterdays ME sesion. Chest injury slightly niggly, had a stretch and cricketball quickie earlier and feels better but tightness also extends around to the left Lat and Scap. Restarted on essential Greens and BCAA'S today and probably get back on the Creatine which fell by the wayside.
Hanging to try out my chains on Squats tomorrow.
Rest Day
Upper body is feeling tight from yesterdays ME sesion. Chest injury slightly niggly, had a stretch and cricketball quickie earlier and feels better but tightness also extends around to the left Lat and Scap. Restarted on essential Greens and BCAA'S today and probably get back on the Creatine which fell by the wayside.
Hanging to try out my chains on Squats tomorrow.
Monday 4th November
DYNAMIC EFFORT LOWER
Squats + Bands
Was going to try the chains but looked at them this morning and thought "the bands are already set to go!"
20kg x 10
40kg x 5
50kg x 2
57.5kg x 2,2, 3, 3, 2, 2, 2, 2, 2, 2
DYNAMIC EFFORT LOWER
Squats + Bands
Was going to try the chains but looked at them this morning and thought "the bands are already set to go!"
20kg x 10
40kg x 5
50kg x 2
57.5kg x 2,2, 3, 3, 2, 2, 2, 2, 2, 2
Deadlifts + Bands
75kg x 1, 1, 1, 1, 1, 1, 1, 1
75kg x 1, 1, 1, 1, 1, 1, 1, 1
Front Squats
37kg x 10, 10, 10
37kg x 10, 10, 10
GHR
10, 8, 10
10, 8, 10
Hip Thrusts
18.5kg x 12, 12, 12, 12
18.5kg x 12, 12, 12, 12
Decline Bench Crunches
10, 10, 10
10, 10, 10
Notes: Chest was sore right in the rib joint. Still had ab DOMS. GHR need work, just not strong enough to keep pulling myself up, felt my calfs straining.
PM Note: The Hammies are stiff!
Tuesday 5th November 2013
DYNAMIC EFFORT UPPER
Bench Press Comp Grip
20kg x 5/5 alt grips
30kg x 5/5
Comp Grip
35kg x 3, 3, 3, 3
Close Grip
32.5kg x 3, 3, 3, 3
Bench Press no leg drive
37.5kg x 10, 10
Military Press
25kg x 6, 6, 7, 6
Incline DB Press
9.5kg x 10, 10, 10
Lat Pull Down
27.5kg x 7, 7, 7, 8
V Attachment Rows
25kg x 12, 12, 11, 12
Bicep Curls
16kg x 10, 10, 12
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