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Feb 4
Bench Press
5 x 86kg
3 x 98kg
2 x 110kgDB Curls
3 x 8 x 20kgClose Grip Bench Press
3 x 7 x 83.5kgRotator Cuff
2 x 2 x 10Feb 5
Single Leg Skipping (change every 5 reps)
3 x 100 w 2mins rest
1 x 100Speed Squats
3 x 6 x 98.5kgGHR
3 x 6Sliding Leg Curl
3 x 10Bodysaw til my body’s sore
3 x 25Feb 6
Treadmill Walk
6.2kph, 3 deg, 37 mins
Meant to be 42 mins but I didn’t read the workout beforehand just put it on what I felt was a challenge. Will do it 2x/wk and do a tempo session and two squat sessions each week.
Feb 7
Shoulder Press
2 x 5 x 58.5kg
5 x 68.5kgChin Ups
3 x 12Dips
3 x 25Feb 10
Back Squat
3 x 98kg
3 x 112kg
8 x 126kg (belt)SLRDL
3 x 8 x 29kgRLESS
2 x 8 x 73.5kgBody Saw
2 x 25Feb 11
Bench Press
5 x 76kg
5 x 88kg
6 x 100kgDB Curls
3 x 8 x 20kgClose Grip Bench Press
2 x 7 x 83.5kgRotator Cuff
2 x 2 x 10Feb 12
Track Work
2 x 6 x 100m (50m jog/50m walk)
4 x 100m (30 secs rest)Feb 13
Treadmill Walk
6.3kph, 3 deg incline, 44 minsFeb 14
Back Squat
5 x 105kg
3 x 119kg
5 x 133kg (belt)RLESS
2 x 8 x 73.5kgSLRDL
3 x 8 x 29kgBody Saw
3 x 25 (1 min rest)Feb 15
Shoulder Press
3 x 56kg
3 x 64kg
3 x 72kg (very shaky)Chin Ups
3 x 12Dips
3 x 25Half-Kneeling Cable Raise
3 x 10 x 10kgFeb 16
SL Hops
4 x 100 (2 mins)Hang Power Clean
1 x 6 x 58.5kg
2 x 6 x 63.5kgGHR
3 x 6Sliding Leg Curl
3 x 10Bodysaw
3 x 25Feb 17
Treadmill Walk
5.8kph, 6 deg incline, 44 minsFeb 18
Bench Press
3 x 82kg
3 x 94kg
3 x 106kgDB Curls
3 x 9 x 20kgClose Grip Bench Press
3 x 7 x 83.5kgRotator Cuff
2 x 2 x 10Feb 19
Track Work
3 x 4 x 100m (30 secs, 5 mins)
2 x 100m (30 secs)Feb 20
Treadmill Walk
6.4kph, 3 deg inclince, 47 minsFeb 21
Circuits
12 x 3 x 30 secs, 1 min restFeb 22
OHP/Push Press
5 x 60kg
3 x 68kg
1 x 76kgChin Ups
3 x 12Dips
3 x 25Half Kneeling Cable Raise
3 x 8 x 15kgFeb 23
SL Hops
4 x 80Hang Power Cleans
2 x 6 x 63.5kg
1 x 6 x 68.5kgGHR
3 x 6Sliding Leg Curl
3 x 10Body Saw
3 x 25Feb 24
Treadmill Walk
5.8kph, 7 deg, 45 mins
Incline doesn’t bother me, this seems easier than the faster speed.
Feb 26
Bench Press
5 x 88kg
3 x 100kg
2 x 112kg PBDB Curls
3 x 9 x 20kgClose Grip Bench Press
2 x 7 x 83.5kgRotator Cuff
2 x 2 x 10Feb 27
Track Work
4 x 4 x 100m (30 sec/4.5 mins)
High Knees, 25m
Forward Lunges, 25mFeb 28
DB Shoulder Press (1)
3 x 10 x 20kgChin Ups (1)
3 x 12DB Rows (2)
3 x 10 x 29kgDiamond Press ups (2)
3 x 15NOTE: Upper body is in Bigger Arms in Six Weeks.
7 Feb
Back Squats – 25 x 75kg
Have been off for two weeks recovering from a horrible leg session that included 500 walking lunges, thought I’d take it easy and do one big set.
11 Feb
Back Squat – 3 x 6 x 110kg
RDL – 6,6,5 x 90kg (grip failed)
DB Reverse Lunge – 3 x 12 x 15kg per leg
Lateral Lunge – 2 x 10 x 10kg
SL Calf Raise – 3 x 12 x 10kg
Hollow Rock – 3 x 30 secs
Jump Squats – 150 in 5:34Added in conditioning and will continue to do so. Squats were close, almost didn’t attempt the final rep but in the end it went up fine. My squat should be up at 120kg+ so I’m hoping it gets there quickly.
Dec 3
Deload week
Deadlift 5 x 60kg, 5 x 75kg, 5 x 90kg
DB OHP 3 x 5 x 20kg
Press-ups 3 x 15Dec 6
Rugby Match – 5th XV (Won 12-3)
Dec 9
KB Swings 2 x 15 x 15kg
Abductor/Adductor Raise 2 x 15
Power Clean 2 x 70kg, 2 x 75kg, 2 x 80kg, 2 x 85kg
Hex Bar Deadlift 5 x 100kg, 5 x 115kg, 8 x 130kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 5 x 10 x 65kg
Leg Raise 4 x 9
Plate Pinch 3 x 30 secs w 10kg
Bench Press 5 x 75kg, 5 x 85kg, 5 x 97.5kg
Machine Row 5 x 10 x 20kg
DB Bench Press 27.5kg x 20, 20, 20, 16, 12
Cable Curl 5 x 10 x 35kg
Rotator CuffDec 12
KB Swing 2 x 15 x 15kg
Adductor/Abductor Raise 15
Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg
Back Squat 5 x 90kg, 5 x 105kg, 7 x 120kg
BBB Back Squat 3 x 10 x 100kgOHP 5 x 45kg, 5 x 50kg, 5 x 57.5kg
A1 Bench Press 80kg x 10, 5, 5, 4 (30-60 secs between exercises)
A2 Pull-ups 11, 7, 6Dec 16
Machine Row 6 x 10 x 20kg
Bench Press 6 x 3 x 95kg
Alternate DB Bench Press (2 mins) 5 x 20 x 27.5kg, 16 x 27.5kg
Cable Curl 12, 12, 8, 8 x 35kg, 10 x 30kg
Rotator CuffDec 17
BW 76.7kg (169lbs)
KB Swings 2 x 15 x 15kg
Adductor/Abductor Raise 2 x 15
Power Clean 2 x 70kg, 2 x 75kg, 2 x 80kg, 2 x 85kg, 2 x 90kg
Hex Bar Deadlift 3 x 107.5kg, 3 x 122.5kg, 7 x 137.5kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 5 x 10 x 65kg
Hanging Leg Raise 4 x 10
Plate Pinch, double hand 3 x 30 secs x (2 x 10kg plates)Dec 20
Rugby Match – 3rd XV (Won 78-7)
Played bottom of the table. So easy to break their defensive line that the ball rarely came out to me. Think I touched it three times and passed every time. Ran a lot of support lines, think I could’ve got 4-5 tries if people weren’t so selfish.
Dec 21
KB Swing 2 x 15 x 20kg
Adductor/Abductor Raise 2 x 15
Power Clean 2 x 70kg, 2 x 75kg, 2 x 80kg, 2 x 85kg
Back Squat 3 x 100kg, 3 x 112.5kg, 8 x 125kg
BBB Back Squat 5 x 10 x 90kg – filthy
Glute Bridge 3 x 12 x 30kgDec 24
Seated OHP 3 x 3 x 60kg
Lat Pulldown 10 x 50kg, 3 x 10 x 45kg, 1 x 10 x 40kg
Bench Press 3 x 10 x 65kg, 1 x 8 x 60kg
A1 Tricep Cable Pushdown 3 unknown plates on machine x 10, 10, 10, 12, 15
A2 Bicep Curls 5 x 10 x 30kgDec 30
BW 76.5kg (169lbs)
KB Swings 2 x 15 x 15kg
Adductor/Abductor Raise 2 x 15
Power Clean 2 x 70kg, 2 x 75kg, 2 x 80kg, 2 x 85kg
Hex Bar Deadlift 5 x 115kg, 3 x 130kg, 2 x 147.5kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 5 x 10 x 70kg
Hanging Leg Raise 4 x 10Dec 31
Bench Press 6 x 3 x 95kg
Machine Row 6 x 10 x 20kg
DB Bench Press 27.5kg x 10, 10, 10, 8, 5, 5
Tricep Cable Pushdown 6 x 10 x 25kg
Cable Curl 6 x 10 x 35kg
Rotator Cuff——————————–
Quite a strong year, bench in particular was over 100kg a few times. Chopping and changing my sessions a lot.
Nov 3 (Deload)
Hex Bar Deadlift 5 x 60kg, 5 x 75kg, 5 x 90kg
OHP 5 x 27.5kg, 5 x 32.5kg, 5 x 40kgNov 5 (Deload)
Bench Press 5 x 45kg, 5 x 55kg, 5 x 65kg
Nov 6 (Deload)
BW: 73.7kg (162lbs)
Hex Bar Deadlift 5 x 60kg, 5 x 75kg, 5 x 90kg
Pilates (20 mins)Nov 9
BW: 74.1kg (163lbs)
KB Swings 2 x 10 x 15kg
Power Clean 2 x 5 x 70kg – performed as singles
Hex Bar Deadlift – 5 x 97.5kg, 5 x 112.5kg, 11 x 127.5kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 4 x 10 x 65kg
Adductor/Abductor Raise 2 x 15
Grip Strength: Hex Bar Hold 100kg for 34 secsNov 10
OHP 5 x 42.5kg, 5 x 50kg, 8 x 55kg
Pulllups 5 x 6
A1 Curls 15kg x 10, 10, 9
A2 Crushers 15kg x 10, 10, 10
Plank 40 sec, V-Sit 15Nov 12
Bench Press 5 x 75kg, 5 x 85kg, 5 x 97.5kg
Incline Rows 4 x 8 x 22.5kg
Close Grip Bench Press 4 x 8 x 70kg
Rotator Cuff 2 x 12 x 5kgNov 15
Rugby Match – 3rd XV (Won 41-5)
Scored one try.
Nov 17
Workout in a real gym! Metroflex in South London. http://goo.gl/7ZP1XB
KB Swing 2 x 10 x 15kg
Power Clean 3 x 4 x 70kg
Hex Bar Deadlift 3 x 105kg, 3 x 120kg, 7 x 135kg
Pogo Jump 4 x 25 x 2.5kg
RDL 4 x 10 x 65kg
Abductor/Adductor Raise 2 x 15
Hanging Leg Raise 4 x 8
Plate Pinch 3 x 20 secs with 2 x 5kg plates (so 10kg with left hand, then swap hands every 20 secs)Nov 18
Bench Press 3 x 80kg, 3 x 90kg, 3 x 102.5kg
Incline Row (machine) 12 x 15kg, 3 x 12 x 17.5kg
Alternate DB Bench Press 32.5kg x 20, 20, 12, 12
Alt DB Curls 15kg x 10, 10, 9, 8
Rotator Cuff 2 x 12 x 5kg
Ab Wheel 3 x 15 (60 secs)There are definitely some machines that I haven’t the scoobiest f**king doo how to use but I watched a guy use the machine row and jumped on after him to save me finding a sturdy bench for incline rows.
Nov 19
KB Swing 2 x 15 x 15kg
Hex Bar Deadlift 3 x 105kg, 3 x 120kg, 3 x 135kg
Pogo Jumps 3 x 25 x 2.5kg
Back Squat 3 x 10 x 100kg (60 secs)
Adductor/Abductor Raise 2 x 15
Hanging Leg Raise 4 x 8Nov 20
BW: 73.4kg (162lbs) – not bad the day after legs
OHP 3 x 45kg, 3 x 52.5kg, 5 x 60kg
Pullups (35 total) 7, 10, 6, 6, 5 + 1
Close Grip Bench Press 8, 8, 8, 6 x 70kg
Single Arm DB Extension 16kg x 10, 7 – abandoned when I realised I could do tricep pushdown on the cable machine
Tricep Pushdown – 4 x 10 x 25kg
Bicep Cable Curl – 1 x 10 x 30kg, 2 x 10 x 35kgLike a kid in a candy shop! It didn’t cross my mind that I can use the cables for my triceps and i’m really pleased with the pump I got with that compared to normal bi/tri work.
Nov 22
Rugby Match – 3rd XV (Lost 72-14)
Nov 24
Abductor/Adductor Raise 15 reps
KB Swing 2 x 15 x 15kg
Power Clean 3 x 4 x 70kg
Hex Bar Deadlift 5 x 112.5kg, 3 x 127.5kg, 2 x 145kg – grip was slightly wrong and the bar was tilting forwards
Pogo Jump 4 x 25 x 2.5kg
RDL 4 x 10 x 65kg
Hanging Leg Raise 4 x 8
Plate Pinch 3 x 20 secs with 2 x 5kg platesNov 25
Bench Press 5 x 85kg, 3 x 97.5kg, 1 x 107.5kg (assisted?)
Alternate DB Bench Press 27.5kg x 20, 20, 20, 18, 14 (60 secs)
Incline Row (machine) 3 x 10 x 20kg, 2 x 10 x 17.5kg
Cable Curls 5 x 10 x 35kg (60 secs)
Rotator Cuff 15 x 4.5kg external, 8 x 8.5kg internalNov 27
KB Swing 2 x 15 x 15kg
Power Clean 2 x 70kg, 2 x 75kg, 2 x 80kg, 2 x 85kg
Hex Bar Deadlift (hold just above floor 5 secs) 4 x 3 x 90kg
Back Squat 10, 10, 10, 6 x 100kg (60 secs)
Adductor/Abductor Raise 2 x 15
Hanging Leg Raise 4 x 9Nov 28
OHP 5 x 50kg, 3 x 55kg, 4 x 62.5kg
Pull-ups (35 total) 13, 10, 6, 6
Bench Press 80kg x 10, 7, 5, 4, 4 (90 secs)
Tricep Pushdown – 5 x 10 x 25kg
Bicep Cable Curl – 4 x 10 x 35kgOct 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 groundI 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 2.5kgRDL 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 5kgOct 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 todayOct 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 15Oct 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 25kgOct 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 15Oct 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 15Oct 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 15Oct 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 90kgBench 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 15Oct 25
Rugby Match – 3rd XV (Won 18-10)
Oct 27
OHP 5 x 42.5kg, 5 x 50kg, 8 x 55kg
Pullups 5 x 6Oct 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 secsOct 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 15Oct 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- AuthorPosts