Aug 1
Shoulder Press
5 x 45kg
3 x 51kg
6 x 57kg
Lat Pulldown
4 x 10 x 50kg
Bicep Curl
3 x 8 x 45kg
Tricep Kickbacks
3 x 10 x 11kg
Ok pressing, had a stomach bug again and spent 9 hours in the foetal position earlier today but shook it off long enough to complete this. Cut the assistance work as i’m doing the double session tomorrow.
Aug 2
Deadlift
5 x 80kg
5 x 92kg
10 x 104kg
Good Mornings
2 x 12 x 46kg
2 x 12 x 51kg
Hanging Leg Raise
4 x 10
Bench Press
5 x 70kg
3 x 79kg
2 x 90kg
Chest Flyes
4 x 12 x 25kg
Inverted Rows
4 x 10
Reverse Flyes
4 x 12 x 3kg
Aug 7
Deadlift
3 x 86kg
3 x 98kg
6 x 111kg
Good Mornings
4 x 12 x 58.5kg
Hanging Leg Raise
4 x 10
Bench Press
5 x 63kg
5 x 72kg
5 x 82kg
Chest Flyes
4 x 10 x 30kg
Inverted Rows
4 x 10
Reverse Flyes
4 x 12 x 3kg
Aug 13
Shoulder Press
5 x 42kg
5 x 48kg
7 x 55kg
Lat Pulldown
4 x 10 x 50kg
Bicep Curls
4 x 8 x 45kg
Tricep Kickbacks
4 x 10 x 11kg
Slightly poor pressing as I fumbled getting the bar to my shoulders. Might start taking it off a rack instead of cleaning it to the starting position. Assistance work was fine, my diet’s been poor over the last week but i’m home now so no excuses for eating chocolate bars! (have eaten at least 20 of them last week)
Aug 14
Deadlift
5 x 92kg
3 x 104kg
6 x 116kg
Good Mornings
4 x 12 x 58.5kg
Hanging Leg Raise
4 x 10
Aug 15
Shuttle Runs
39.7 secs, 37.2 secs
One Lap (~400m)
71.6 secs, DNF
I was shockingly bad today, getting so out of breath I couldn’t complete the second one lap run.
Aug 16
Bench Press
3 x 67kg
3 x 77kg
3 x 87kg
Close Grip Bench Press
4 x 10 x 58.5kg
Inverted Rows
4 x 10
Reverse DB Flyes
4 x 12 x 3kg
I really dislike the first few weeks coming back into full training as i’m battling doms, I don’t know how much to increase it each week as I don’t know what my body is capable of, and I struggle with things I know will be beneath me in a months time. I’m also 151lbs as I haven’t been eating properly since February.
Aug 19
Shoulder Press
3 x 45kg
3 x 51kg
6 x 58kg
Lat Pulldown
5 x 10 x 50kg
Bicep Curls
5 x 8 x 45kg
5 min jog warm down
Aug 20
Deadlift
5 x 85kg
5 x 98kg
8 x 111kg
Good Mornings
4 x 12 x 58.5kg
Hanging Leg Raise
4 x 12
5 min jog
Aug 21
Bench Press
5 x 72kg
3 x 82kg
2* x 92kg
Close Grip Bench Press
4 x 10 x 58.5kg
Inverted Rows
4 x 10
Reverse DB Flyes
4 x 12 x 3kg
*Spotter touched the bar between reps.
Aug 22
Box Shuttle Run (6 mins rest) – On a football (soccer) pitch, start in corner of 18 yard box and go diagonal, short side, diagonal, short side, I reckon it’s about 100m but could be way off
20.16 secs, 19.70 secs, 19.54 secs
Double Suicides (6 mins rest)- 18 yard box and back x 2, recovery = time it takes to do that, halfway line and back x 2, recovery of that time, full pitch and back x 2. Stop clock. As an example the first run is 3 mins 48 but included 20 and 48 seconds recovery, so 2 mins 40 of actual running.
3 mins 48 secs, 3 mins 38 secs.
Tempo – Run the length, walk the width x 8 average of 15.8 secs per run.
1 mile run/warm down – 7 mins 25 secs
That was the perfect amount of running, though i’m sure my calves will disagree tomorrow. I hope the explanations aren’t confusing. I lifted them off a pre-season training web site for football and adapted them slightly to fit me. The mile run is a nice marker to see how fit I am and how much the session took out of me. It’s not flat out but i’m conscious of the time and maintaining the speed round and it does get me out of breath.
Aug 24
OH Press
5 x 48kg
3 x 54kg
3 x 61kg
Lat Pulldowns
5 x 8 x 55kg
Bicep Curls
5 x 9 x 45kg
Aug 27
Deadlift
3 x 91kg
3 x 104kg
6 x 117kg
Good Mornings
4 x 10 x 63.5kg
Hanging Leg Raise
4 x 12
Aug 28
Bench Press
5 x 63kg
5 x 73kg
6 x 83kg
Close Grip Bench Press
4 x 9 x 63.5kg
Reverse DB Flyes
3 x 12 x 3kg
Inverted Rows
4 x 10
Rotator Cuff
3 movements, 3 x 10
Aug 30
Yoga
60 mins
Circuit A
level 1,2,3
My Circuits
4 x 3 exercises, 30 sec on/30 sec off
Treadmill
9kph, 6deg – 5 mins
11kph, 5deg – 5 mins
Aug 31
Shoulder Press
5 x 44kg
5 x 51kg
8 x 57kg
Lat Pulldowns
4 x 10 x 55kg
Chin Ups
2 x 12
2 x 10+2