Oct 1
BW: 72.2kg / 159lbs
OHP 5 x 45kg, 3 x 50kg, 7 x 57.5kg
Pullups – 9, 7, 7, 5, 2
A1 DB Hammer Curls 20,20 x 10kg
A2 DB Skull Crushers 20,20 x 10kg
Burpees (1 min on/off) 22, 7* – *stopped as my bicep was pulling when on the ground
I tweaked my bicep on Sunday the morning after rugby and was hoping to sneak through this session without it flaring up.
Oct 2
Pilates (20 mins)
Oct 4
Rugby Match – 3rd XV (Won 59-17)
Scored one try.
Oct 6
KB Swing (warm up) 2 x 10 x 15kg
Power Clean 3 x 8 x 60kg
Hex Bar Deadlift 5 x 105kg, 3 x 120kg, 5 x 132.5kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 4 x 8 x 60kg (90 secs)
Abductor/Adductor Raises 2 x 15
Oct 6 part 2
BW: 72.7kg (160lbs)
Bench Press 5 x 82.5kg, 3 x 92.5kg, 2 x 105kg
Incline Row 5 x 10 x 22.5kg
Close Grip Bench Press 10,10,10,10,8 x 60kg
A1 Bicep Curls 20,20,20,18 x 10kg
A2 Skull Crushers 20,20,20 x 10kg
Rotator Cuff 2 x 12 x 5kg
Oct 9
BW: 73.3kg (161lbs) – poor diet last few days so not a lean gain
OHP 5 x 40kg, 5 x 47.5kg, 11 x 52.5kg
Pullups – 9, 8, 6, 5, 2
Ab Circuit (2 sets, 30 secs rest):
B1 Stir the Pot – 7 each way
B2 Side Plank with Raised Leg – 2 x 30 secs per side
B3 Hanging Leg Raise – 8
Burpees 1 min on/off x 3 – 20, 20, 20 – wasn’t happy with my overeating so put these back in for today
Oct 11
BW: 72.8kg (160lbs)
KB Swing (warm up) 2 x 10 x 15kg
Power Clean (2nd warm up) 3 x 6 x 65kg
Hex Bar Deadlift 5 x 95kg, 5 x 110kg, 8 x 122.5kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 4 x 10 x 62.5kg (90 secs)
Abductor/Adductor Raises 2 x 15
Oct 12
BW: 72.5kg (160lbs) – always goes down the day after leg day
Bench Press 5 x 75kg, 5 x 85kg, 6 x 95kg
Incline Row 10,10,10,10,8 x 22.5kg
Close Grip Bench Press 10,10,10,10,8 x 60kg
A1 Bicep Curls 10kg x 20,20,20,20
A2 Skull Crushers 10kg x 20,20,20,16
Rotator Cuff 2 x 12 x 5kg
Abs – 3 x (Front Plank 30 sec w squeeze, V-Situp x 15)
Oct 14
BW: 72.9kg (161lbs)
KB Swings (warm up) 2 x 10 x 15kg
Hex Bar Deadlift 5 x 100kg, 5 x 110kg, 5 x 122.5kg
Pogo Jumps 4 x 25 x 2.5kg
BBB Back Squats 5 x 10 x 85kg
Glute Bridge 3 x 12 x 25kg
Oct 16
BW: 73.0kg (161lbs)
OHP 3 x 45kg, 3 x 50kg, 7 x 57.5kg
Pullups – 8,7,6,5,4
A1 Bicep Curls 10kg x 20,20,20
A2 Skull Crushers 10kg x 20,20,20
Front Plank 3 x 30 secs
V-Situps 3 x 15
Oct 18
Rugby Match – 3rd XV (Won 19-15)
Oct 19
BW: 73.4kg (162lbs)
OHP 5 x 47.5kg, 3 x 52.5kg, 6 x 60kg
Pullups – 10,8,6,6
Front Plank 3 x 30 secs
V-Situps 3 x 15
Oct 20
BW: 73.5kg (162lbs)
KB Swing (warm up) 2 x 10 x 15kg
Power Clean (2nd warm up) 3 x 6 x 65kg
Hex Bar Deadlift 3 x 102.5kg, 3 x 115kg, 3 x 130kg, 6 x 130kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 4 x 10 x 65kg (90 secs)
Abductor/Adductor Raises 2 x 15
Oct 22
BW: 73.2kg (161lbs)
KB Swings (warm up) 2 x 10 x 15kg
Hex Bar Deadlift 3 x 100kg, 3 x 115kg, 3 x 130kg
Pogo Jumps 3 x 25 x 2.5kg
BBB Back Squats 3 x 10 x 90kg
Bench Press 3 x 80kg, 3 x 90kg, 3 x 102.5kg
Incline Row 3 x 10 x 22.5kg
Close Grip Bench Press 3 x 10 x 60kg
Rotator Cuff 2 x 12 x 5kg
Front Plank 3 x 40 secs, V Sit 3 x 15
Oct 25
Rugby Match – 3rd XV (Won 18-10)
Oct 27
OHP 5 x 42.5kg, 5 x 50kg, 8 x 55kg
Pullups 5 x 6
Oct 28
BW 72.7kg (160lbs)
KB Swings 2 x 10 x 15kg
Power Clean 3 x 6 x 65kg
Hex Bar Deadlift 5 x 110kg, 3 x 122.5kg, 6 x 137.5kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 4 x 10 x 65kg (90 secs rest)
Adductor/Abductor Raise 2 x 15
Hex Bar Deadlift Hold – 70kg for 62 secs
Oct 29
BW 73.0kg (161lbs)
Bench Press 5 x 85kg, 3 x 95kg, 1 x 107.5kg
Incline Row 4 x 8 x 22.5kg (90 secs)
Close Grip Bench Press 8,8,8,5 x 70kg (2.5 mins)
A1 Bicep Curls 12.5kg x 12,12,12,12 (1 min)
A2 Skull Crushers 12.5kg x 12,12,12 (2 min)
Rotator Cuff 2 x 12 x 5kg
Front Plank 3 x 40 secs, V Sit 3 x 15
Oct 31
BW: 73.2kg (161lbs)
KB Swings 2 x 10 x 15kg
Hex Bar DL 5 x 110kg, 3 x 125kg, 2 x 140kg – grip failed almost immediately!
BBB Squat 5 x 10 x 95kg – FMLegs, that was rough