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#1
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I've procrastinated a lot where this is concerned.
Mostly because I have no motivation. Stress. Life's ups and downs. Body issues. Injuries. You name it. But... anyway. Here we go. NB: This isn't all of my training for the year. I've been doing bootcamp workouts alongside clients. 9th January 2017 Deadlifts: 45 lbs x 10 reps 45 lbs x 10 reps 135 lbs x 10 reps 225 lbs x 6 reps 315 lbs x 6 reps 405 lbs x 3 reps 495 lbs x 2 reps Barbell squats: ass to calves 135 lbs x 3 reps 225 lbs x 3 reps 315 lbs x 3 reps good mornings: 2 sets: 135 lbs x 10 reps each lying leg curls: 10 plates x 8 reps 12 plates x 8 reps 12 plates x 8 reps push press: 135 lbs x 6 reps 185 lbs x 3 reps 225 lbs x 1 rep calf press on hack squat station: worked up to 450 lbs x 8 reps treadmill: 25 minutes walking |
#2
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11th January
low pulley row: close overhand grip 100 lbs x 20 reps 120 lbs x 15 reps 150 lbs x 10 reps 180 lbs x 10 reps 200 lbs x d10 reps lat pulldown: 3 sets: 180 lbs x 8 reps each single-arm pulldown: 3 sets: 80 lbs x 8 reps each straight arm pulldown: 3 sets: 120 lbs x 8 reps each cable crossover: 50 lbs x 8 reps 60 lbs x 8 reps 70 lbs x d8 reps barbell flat bench press: `185 lbs x 9 reps |
#3
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20th January
lying leg curl: 6 plates x 10 reps 7 plates x 10 reps 8 plates x 10 reps 9 plates x 10 reps 10 plates x 10 reps calf press: on leg press station 90 lbs x 15 reps 90 lbs x 10 reps 180 lbs x 10 reps 270 lbs x 10 reps leg extensions: 6 plates x 10 reps 8 plates x 10 reps 10 plates x 10 reps 12 plates x 10 reps 14 plates x 10 reps barbell squat: ass to calves 135 lbs x 3 reps 135 lbs x 3 reps 135 lbs x 3 reps 225 lbs x 4 reps 225 lbs x 4 reps 225 lbs x 4 reps reverse lunges: 3 sets: bodyweight only x 10 reps per leg bodyweight squat: ass to calves 2 sets: 20 reps each |
#4
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25th January
sanding single leg curl: 40 lbs x 10 reps each 50 lbs x 10 reps each 60 lbs x 10 reps each horizontal leg press: 150 lbs x 30 reps 200 lbs x 20 reps 250 lbs x 20 reps walking lunges: 2 sets: +100 lbs x 10 reps each leg lying leg curls: drop set: 12 plates x 8 reps; 10 plates x 8 reps; 8 plates x 8 reps Box squat: 225 lbs x 5 reps 315 lbs x 5 reps 315 lbs x 5 reps Barbell hip thrust: 3 sets: 100 lbs x 20 reps each barbell squat: ass to calves 3 sets: 225 lbs x 3 reps each Rounded back SLDLs: increase ROM, from floor2 sets: 100 lbs x 15 reps each barbell standing calf raise: 3 sets: 225 lbs x 15 reps each barbell strict overhead press: 45 lbs x 20 reps 65 lbs x 20 reps 95 lbs x 10 reps 135 lbs x 8 reps 135 lbs x 5 reps 185 lbs x 2 reps; 135 lbs x 5 reps (drop-seT) chin-ups: palms facing 3 sets: bodyweight only x 10 reps each |
#5
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31st January
lying leg curl: 8 plates x 10 reps 8 plates x 10 reps 10 plates x 10 reps 12 plates x 8 reps standing single leg curl: 60 lbs x 8 reps each 70 lbs x 8 reps each 80 lbs x 10 reps each horizontal leg press: 2 sets: 200 lbs x 30 reps each leg extensions: 8 plates x 10 reps 10 plates x 10 reps 14 plates x 10 reps 18 plates x 10 reps barbell squat: ass to calves 135 lbs x 3 reps 225 lbs x 3 reps 315 lbs x 3 reps leg extensions: 2 sets: 6 plates x 40 reps each barbell standing calf raise: 135 lbs x 20 reps 225 lbs x 20 reps 315 lbs x 15 reps |
#6
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1st February
chin-up: palms-facing 3 sets: bodyweight x 8 reps each pullover: 3 sets: 75 lbs x 8 reps each v handle pulldown: 160 lbs x 8 reps 180 lbs x 8 reps 210 lbs x 8 reps lat pulldown: 200 lbs x 8 reps 200 lbs x 6 reps 180 lbs x 8 reps ab wheel roll-out: 12 reps 12 reps 10 reps low pulley row: overhand; close grip 3 sets: 160 lbs x 12 reps each behind-the-back shrug: 135 lbs x 20 reps 135 lbs x 20 reps 205 lbs x 12 reps seated single-arm curl: 5 sets: 35 lb bell x 8 reps each arm |
#7
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2nd February
skipping: 300 reps 3rd February kettlebell swing: 20kg bell - AMRAP in 10 minutes 7th February calf raise on hacksquat station: 5 sets: 90 lbs x 20 reps each 1 set: 180 lbs x 18 reps standing kickbacks: 50 lbs x 20 reps each 60 lbs x 15 reps each 70 lbs x 15 reps each glute bridge: 135 lbs x 20 reps 225 lbs x 20 reps good morning: 2 sets: 135 lbs x 8 reps lying leg curl: 8 plates: 8 reps 10 plates: 8 reps 12 plates x 6 reps; 10 plates x 4 reps; 8 plates x 6 reps; 6 plates x 6 reps (dropset) |
#8
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8th February
strict barbell overhead press: 45 lbs x 30 reps 65 lbs x 20 reps 95 lbs x 12 reps 135 lbs x 8 reps 135 lbs x 8 reps chin-ups: palms facing grip bodyweight x 40 reps concept 2 rower: 5 minutes behind the neck: drop-set: 180 lbs x 6 reps; 160 lbs x 4 reps; 140 lbs x 4 reps underhand grip pulldown: drops-set: 200 lbs x 6 reps; 180 lbs x 4 reps; 160 lbs x 4 reps; 140 lbs x 4 reps barbell row: 205 lbs 12 reps 10 reps 8 reps one-arm dumbbell row: 80 lb bell 10 reps each 8 reps each 12 reps each ab wheel roll-out: 3 sets: 10 reps each cable curl: 3 sets: 60 lbs x 15 reps each lying single leg curl: aborted. knee pain leg extensions: 10 plates x 20 reps 12 plates x 20 reps 14 plates x 20 reps 20 plates x 20 reps (10 + 10 forced reps) banded leg press: 2 sets: 180 lbs x 20 reps each increased ROM split squat: 2 sets: 70 lbs x 6 reps each donkey Calf raise: 160 lbs x 15 reps 205 lbs x 12 reps |
#9
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9th February
deadlift: 225 lbs x 12 reps 315 lbs x 8 reps 475 lbs x 3 reps barbell flat bench press: 135 lbs x 20 reps135 lbs x 15 reps185 lbs x 6 reps 185 lbs x 5 reps 135 lbs x 14 reps clean and press: 135 lbs x 5 reps 135 lbs x 6 reps 135 lbs x 5 reps behind the neck press: 95 lbs x 10 reps 115 lbs x 10 reps 125 lbs x 5 reps barbell curl: 95 lbs x 6 reps 135 lbs x 8 reps parallel bar dip: bodyweight x 5 reps bodyweight x 8 reps |
#10
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14th February
Standing single leg curl: 30 lbs x 20 reps each 40 lbs x 15 reps each 50 lbs x 10 reps each 70 lbs x 12 reps each 80 lbs x 8 reps each lyng leg curl: 10 plates x 10 reps 10 plates x 12 reps 10 plates x 12 reps front squat: ass to calves 135 lbs x 10 reps 135 lbs x 10 reps 185 lbs x 4 reps 185 lbs x 5 reps 225 lbs x 2 reps; 135 lbs x 4 reps (Drop-set) + 10 bodyweight-only plyometric squats (giant set) 135 lbs x 10 reps + 10 bodyweight-only plyometric squats + 10 burpees w/o push-up (giant set) Calf circuit: round 1: barbell standing calf raise: 135 lbs x 15 reps leg press calf raise: 180 lbs x 10 reps hack squat calf raise: 90 lbs x 10 reps bodyweight calf raise: 10 reps bodyweight single-leg calf raise: 10 reps each leg round 2: barbell standing calf raise: 225 lbs x 10 reps leg press calf raise: 270 lbs x 10 reps hack squat calf raise: 90 lbs x 10 reps bodyweight calf raise: 10 reps bodyweight single-leg calf raise: 10 reps each leg round 3: barbell standing calf raise: 225 lbs x 12 reps leg press calf raise: 270 lbs x 10 reps hack squat calf raise: 90 lbs x 10 reps bodyweight calf raise: 10 reps bodyweight single-leg calf raise: 10 reps each leg |
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