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#81
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23rd August
10 a.m. - Today, did clean and press, sotts press, behind the neck push-press, and barbell high pulls. Not a bad session. |
#82
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24th August
Standing calf raise: Barbell Bodyweight x 25 45 lbs x 20 3 sets: 135 lbs x 20 each 225 lbs x 12 275 lbs x 10 Seated calf raise: 90 lbs x 12 90 lbs x 10 90 lbs x 11 90 lbs x 8 + 8 partials Lat pulldown: 120 lbs x 8 reps 140 lbs x 8 reps 160 lbs x 8 reps 200 lbs x 8 reps 230 lbs x 8 reps [personal best] 250 lbs x 8 reps (personal best) Dumbbell flat bench press: 80 lb bells x 8 80 lb bells x 8 80 lb bells x 6 Chin ups: bodyweight 6 reps 6 reps 6 reps Pec deck: 100 lbs x 6 reps 120 lbs x 6 reps 140 lbs x 6 reps Single arm kneeling pulldown: 140 lbs x 8 reps each 150 lbs x 6 reps each (personal best) 150 lbs x 6 reps each Barbell flat bench press: 5 sets: 185 lbs x 5 reps each Underhand grip Lat pulldown: 3 sets: 180 lbs x 8 reps each Cable crossover: 50 lbs x 12 reps 60 lbs x 8 reps 25th August - 8.26km bike ride |
#83
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26th August
Lying leg curl: 3 sets: 8 plates x 8 reps each 3 sets: 10 plates x 8 reps each Barbell glute bridge: 135 lbs x 15 reps 225 lbs x 10 reps 275 lbs x 10 reps 275 lbs x 10 reps Hip thrust: on leg extension station 12 plates x 20 reps 16 plates x 20 reps Barbell squat: ass to calves 10 sets: 225 lbs x 3 reps each Barbell standing calf raise: 3 sets: 135 lbs x 20 reps each 3 sets: 225 lbs x 12 reps each Seated calf raise: 50 lbs x 20 reps 100 lbs x 15 reps 150 lbs x 8 reps; 100 lbs x 8 reps; 50 lbs x 8 reps (drop set) |
#84
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31st August
Barbell flat bench press: 135 lbs x 6 reps 135 lbs x 6 reps 135 lbs x 6 reps 185 lbs x 3 reps 185 lbs x 3 reps 205 lbs x 3 reps 225 lbs x 3 reps 225 lbs x 2 reps Lat pulldown 3 sets: 200 lbs x 8 reps Crossover: 3 sets: 60 lbs x 10 reps each V handle pulldown: 180 lbs x 8 reps 180 lbs x 8 reps 200 lbs x 6 reps Push ups 3 sets: bodyweight x 20 reps each Low pulley row: 3 sets: 180 lbs x 8 reps each |
#85
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2nd September - 7 a.m.
Calf press: on horizontal leg press 150 lbs x 30 reps 180 lbs x 20 reps 200 lbs x 20 reps 250 lbs x 25 reps Standing single leg curl: 3 sets: 60 lbs x 10 reps each Lying leg curl: 3 sets: 12 plates x 8 reps each Barbell squat: ass to calves 135 lbs x 6 reps 185 lbs x 4 reps 225 lbs x 4 reps 275 lbs x 3 reps 295 lbs x 2 reps 295 lbs x 2 reps 295 lbs x 3 reps** 295 lbs x 2 reps** 275 lbs x 2 reps** **with minor heel elevation. Paused hyperextension: 50 lbs x 12 reps 50 lbs x 12 reps Seated calf raise: 3 sets: 100 lbs x 15 reps each Barbell standing calf raise: 3 sets: 225 lbs x 10 reps each Leg extension: 12 plates x 10 reps 14 plates x 10 reps 16 plates x 10 reps 18 plates x 12 reps Decline sit up: 100 reps 2nd September 6pm bootcamp 50 floor sit ups 40 side burpees... and other shit |
#86
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3rd September- 4 pm bootcamp
2.5 km run + assorted exercise demonstrations at bootcamp 7th September Lat pulldown 140 lbs x 8 reps 160 lbs x 8 reps 180 lbs x 8 reps 230 lbs x 9 reps (7 + 2 w/ assistance) Pec deck 100 lbs x 15 reps 100 lbs x 12 reps 100 lbs x 10 reps Low pulley row: v handle 160 lbs x 12 reps 180 lbs x 10 reps 220 lbs x 8 reps Low to high cable crossover 60 lbs x 8 reps 60 lbs x 8 reps 40 lbs x 15 reps Barbell row: 205 lbs x 50 reps Dumbbell flat bench press 3 sets: 90 lb bells x 6 reps each Lying incline single arm lateral raise 2 sets 15 lb bell x 12 reps each arm Lateral raise: 2 sets: 40 lb bells x 8 reps each Machine standing overhead press: 150 lbs x 20 reps 170 lbs x 10 reps 190 lbs x 10 reps Lying face pull 60 lbs x 25 reps 70 lbs x 20 reps 80 lbs x 15 reps 7th September- 6pm bootcamp Inch worm push ups: 100 reps Bodyweight squats: 100 reps Lying leg raises: 100 reps Kettlebell swing: 20kg bell x 100 reps |
#87
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9th September
Deadlift: 45 lbs x 10 45 lbs x 10 135 lbs x 10 225 lbs x 6 315 lbs x 3 315 lbs x 3 Piss poor pulling today. No idea why I'm so weak Leg press: 180 lbs x 15 reps 270 lbs x 15 reps 450 lbs x 10 reps 540 lbs x 10 reps 630 lbs x 10 reps 720 lbs x 10 reps 810 lbs x 15 reps 10th September Taught a very intense, heavily involved bootcamp 11th September 9.25 km interval bike ride outdoors with a client |
#88
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14th September - 11 p.m. (at home)
flat bench press: 95 lbs x 20 95 lbs x 20 145 lbs x 10 145 lbs x 10 185 lbs x 8 185 lbs x 6 185 lbs x 5 205 lbs x 2 215 lbs x 1 215 lbs x 1 205 lbs x 4 185 lbs x 5 95 lbs x 15 rope pressdown: +25 lbs x 20 reps +25 lbs x 20 reps +50 lbs x 10 reps +50 lbs x 10 reps single-arm pressdown: 2 sets: +25 lbs x 8 reps each |
#89
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16th September
Lying single-leg curl: 3 sets: 3 plates x 8 reps each 5 plates x 8 reps each 6 plates x 8 reps each Hip thrust: on leg extension station 12 plates x 30 reps 16 plates x 25 reps Superset: S1: Barbell glute bridge: 225 lbs x 10 reps Deadlift: 225 lbs x 6 reps S2: Barbell glute bridge: 225 lbs x 12 reps Deadlift: 225 lbs x 8 reps S3: Barbell glute bridge: 315 lbs x 6 reps Deadlift: 315 lbs x 6 reps Leg press: 270 lbs x 10 reps 360 lbs x 10 reps 540 lbs x 10 reps 630 lbs x 10 reps Ass-to-calves box squat: ie to 6" box 135 lbs x 4 reps 135 lbs x 5 reps 135 lbs x 8 reps 225 lbs x 5 reps 315 lbs x 2 reps Barbell standing calf raise: 2 sets: 135 lbs x 30 reps each 3 sets: 225 lbs x 15 reps each |
#90
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Leg press:
270 lbs x 10 reps 360 lbs x 10 reps 540 lbs x 10 reps 630 lbs x 10 reps Daaayuuummmm
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