[Narkissos]

17th February 2016
6:05am

One-arm dumbbell row:
80 lb bell x 15 reps each
100 lb bell x 10 reps each
110 lb bell x 7 reps each

Lat pulldown: v-handle
160 lbs x 8 reps
180 lbs x 8 reps
200 lbs x 8 reps

Seated single-arm cable row:
100 lbs x 6 reps each
90 lbs x 6 reps each
80 lbs x 7 reps each

Kneeling single-arm lat pulldown:
130 lbs x 6 reps each
140 lbs x 6 reps each

Pullover:
85 lb bell x 12 reps
85 lb bell x 15 reps

Barbell bench press: pec width grip
135 lbs x 2 reps
155 lbs x 2 reps
185 lbs x 2 reps
205 lbs x 2 reps
225 lbs x 2 reps
245 lbs x 1 rep
225 lbs x 2 reps
205 lbs x 5 reps
185 lbs x 8 reps
155 lbs x 10 reps
135 lbs x 15 reps

Lateral raise:
20 lb bells x 8 reps
25 lb bells x 8 reps
30 lb bells x 8 reps

Dumbbell seated overhead press:
60 lb bells x 10 reps
60 lb bells x 8 reps
60 lb bells x 6 reps

Single-arm cable bent lateral raise:
2 sets: 40 lbs x 10 reps each arm

Donkey calf raise: w/ weight hanging from lifting belt
90 lbs x 15 reps
180 lbs x 15 reps
180 lbs x 15 reps

Calf press on hack squat station:
270 lbs x 8 reps
360 lbs x 8 reps
450 lbs x 8 reps

End: 7:42am

Multiple intense bootcamps over these past days.

Didn't log much of anything.

20th February 2016
7am

lateral raise: (warm-up)
10 sets: 10 lb bells x 10 reps each

Barbell standing overhead press:
115 lbs x 12 reps
135 lbs x 8 reps
155 lbs x 6 reps

Push-press:
165 lbs x 2 reps
185 lbs x 2 reps
205 lbs x 1 rep
185 lbs x 2 reps

NB: Knees sore

Hang clean and press:
3 sets: 115 lbs x 6 reps each

Barbell squat: ass to calves
115 lbs x 6 reps
135 lbs x 6 reps
155 lbs x 6 reps
185 lbs x 6 reps
225 lbs x 6 reps

Barbell standing calf raise:
3 sets: 225 lbs x 20 reps each

Push-ups: bodyweight x 100 reps

Tricep pressdown:
1 set: 150 lbs x 10 reps; 140 lbs x 5 reps; 130 lbs x 5 reps; 120 lbs x 5 reps; 110 lbs x 5 reps; 100 lbs x 5 reps; 90 lbs x 5 reps; 80 lbs x 5 reps; 70 lbs x 5 reps; 60 lbs x 10 reps (drop-set)

4 pm - taught a very intense outdoor bootcamp class.

21st February
Rode 10.9 km

22nd February

Wasn't motivated to do anything outside of training clients.

23rd February

Trying to get a short session in before all of my motivation fades

Warm-up:
Lateral raise:
3 sets: 4kg bells x 15 reps each

Bent lateral raise:
1 set: 4kg bells x 15 reps

Landmine single-arm clean and press:
4 sets: +25 lbs x 6 reps each side

Workout:
Landmine single-arm press:
50 lbs x 10 reps each
+75 lbs x 8 reps each
+100 lbs x 6 reps each

Landmine single-arm Floor press:
3 sets: +45 lbs x 8 reps each

Landmine single-arm floor fly:
2 sets: +10 lbs x 12 reps each

Decline bench: w/ instability (ie weights hung from bar w/ resistance bands)
S1: 95 lbs x 12 reps
S2: 145 lbs x 12 reps
S3: 145 lbs x 8 reps

Decline bench:
185 lbs x 6 reps
165 lbs x 6 reps

Decline fly:
2 sets: 24 lb bells x 12 reps each

french press:
2 sets: 35 lb plate x 6 reps each