Wednesday Back - Mike and Craig

Bit sluggish today, late night with Aaliyah being sick. Back also played up again tonight on bent over rows. Need more core work...

Hammer Grip Lat Pulls
180 x 10
200 x 10
210 x 10
220 x 10 x 2
210 x 10

Wide Grip Seated rows
60+3 chains x 12
60+5 Chns x 12
60+7 Chns x 12
72+5 Chns x 12
84+3 Chns x 12

Bent Over Rows
100 x 10
140 x 10
150 x 5

Behind Head Pull Downs
130 x 10
140 x 10
150 x 10
160 x 10

Tuesday Chest - Just me

Had a disjointed week (in a good way) so had to come in late to get in some chest work. Missed posterior chain yesterday and the week prior so I plan to make up for that later this week as well.

Dbell Incline Bench
25 x 10
32.5 x 10
35 x 10 x2, x8, x9

Flat Bench - Cheers to Grubby for the spot
60 x 10
100 x 6, x8, x8

Dips - found these very tough as a third exercise. Also had very short rests
B/W x 10
+20kgs x 10, x5
B/W x 10 x 2

Flyes
20kgs x 10 x 2, x8, x7

Hammer Strength Press Mach
80 x 10
110 x 10, x10, x10

Friday - Shirt and Tris with Joey & help from Alf

Worked up to 200kgs off 2 boards. Felt very hard to get the 190 down to 2 boards again this week. 200 was a grind and I struggled with tightness and a good groove, but I'm pleased to have pressed on both sets despite being in a poor postion off the board both times...

Tris
Overhead Ext
35 x 10
40 x 10
45 x 10
50 x 11

Rope ext
60 x 10
66 x 10 x 4
Put in a good stretch on these

Cable ext
18 x 12
24 x 12 x 2
18 x 12

Wednesday Back - Mike and Craig

Short of a run this week due to mike infecting everyone with his fluanabol.

Ham Grip Lat Pull Downs
180 x 10
200 x 10
210 x 10
220 x 10

Seated Row. Wide Grip - really keen on these at the moment.
78 x 12 x 2
84 x 12
90 x 12
96 x 10

Bent Over Rows
100 x 10
120 x 10
140 x 10 x 2 - used a belt because my back was a bit twingy. Fucken thing sat right on the spot where I had an op a few years back and made me feel like I was gonna give brith orally. Not very nice.
150 x 5

Ham Strength Chest Supp Rows
80 x 10
110 x 10 x 2

Behind Head Pull Downs
140 x 10
150 x 10
160 x 10

A few PBs in there which I'm pleased with. Next week we want to start moving quiker between sets again. Shorten the rest periods and get more work done in the same amount of time to boost density. This will make us massive and strong and nice for girls to look at.

Lats feeling pumped but hard to breath. Still feel like I'm improving

Monday - Legs with Mike and Craig

Kept this session short today as Mike has given us all "Fry Flu" and I had Aaliyah with me tonight as well.

Squats
60kgs x 10 x 2
100kgs x 10 x 2
120kgs x 10 x 3

plus one rough set of front squats with 60 kgs.

Back got tight as hell and my quads were fucken sore after this. Never had that sort of pain before but oh well, fuck it. Steak and veges and spuds for tea. Body weight at 95.5 today. Chuck a 20 minute walk in each day for the next 7 days. If I drop a couple of kilos I'll make the effort to get down. But I refuse to change my eating. If anything I need a bit of extra cardio anyway so benefiting regardless.

Sunday Arms

Not feeling the greatest today so just made sure to go through and squeeze out what I could. Not too much nervus system on arm day anyway.

Fat Bar Curls
20kgs x 10 x 3
40kg x 10 x 4

Dbell Preacher Curls
15kg x 10
17.5 x 10 x 2, 10 + 8, 6 + 4 (right and left)

Hammer curls
22.5 x 8, x 6, x 7
Was pretty tired by this stage so didnt push though a lot

Tricep Push Downs
150 x 12
160 x 12
170 x 12
180 x 12 x 2

Over head ext
30kg x 12
37.5 x 12
40 x 12
45 x 12

Over head rope ext felt tight and struggled to get the stretch I was getting last week
48 x 12
60 x 12
66 x 12
66+15 pnds x 12 x 2

1 arm cable ext
18 x 12 x 2
24 x 12 x 2
18 x 12 x 2

Band push downs
Blue band 4 sets to failure

Friday Shoulders with Lance and Hayden

Seated Barbell Overhead Press
40 x 10 x 3
60 x 10 x 6

Cable lateral raise (1 arm)
18kgs x 12 x 2
24 kgs x 10 x 2
18kgs x 12 x 2

Cable rope upright rows
66kgs x 12 x 2
66 + 15pnds x 12 x 2,
66 x 12 x 2

Bent over rear delt flyes
12.5kgs x 12 x 2
15kgs x 12 x 3

Always good training with Lance. Plenty of energy and always positive. I believe that complaining just programs your brain and body to resist the effects of the training. Hayden's going well to. For a tall lanky kid he's doing alright, he dose complain though so have to give him a clip round the ears every now and then. Looking forward to Hamstring doms tomorrow...

Thurs Hamstrings with Craig and Mike

Good session tonight. Had to abbreviate it due to time restraints but worked hard none the less.
ssbar box squats
60 x 10 x 2
100 x 10 x 3 (belted on the middle set)
this exercise is great

Chain assisted goodmornings. Set to a bigger ROM this week due to fucking about with the chain height, all good though I like it like that.
60 x 12
100 x 10 x 2, x 8 (belted last set)
60 x 10

Stiff leg deadlifts supersetted with standing abs. Only had time for one exercise so made up my mind to superset it what ever it was.
Stiff legs
60 x 10
100 x 10 x 3 (belted last set)
Standing Abs
42 x 12
48 x 10 x 3
found this tough but it was really good to get into it hard at the end of the set. I like to go through at least one mentally taxing exercise. I find it satisfying. Once I've done it I really put in more on the other sessions and exercises as weird as that sounds.

Wed - Back with Andy and Fry

Wide hammer grip pull downs
140 x 10, 180 x 10, 200 x 10, 210 x 10 x 2, 200 x 10

Seated row, wide grip
72 x 12 x 2
78 x 12 x 2
84 x 12 x 2

Bent Over Rows
100 x 10
120 x 10
130 x 12
140 x 8
130 x 8

Hammer Strength rows
40 x 12
80 x 10
100 x 8
100 x 9
80 x 10

B'hind head pull downs
130 x 10
140 x 10
150 x 9, x 9

Choice session. form on pull downs is better now. I can use my lats better. Happy with the bent over rows but need to tidy up form a bit. Lower back was ok too which is good. Hoovering the gym after training is a good warm down. Andy worked hard and is starting to use some good form. Will boost his control and confidence in the bench once he gets his lats stronger.

Chooseday Chest - with Mike and Craig

Dips,
B/W x 10 x 3
B/W + 20kgs x 10 x 2

Dumbell Inclines
30kgs x 10 x2
32.5kgs x 10 x 2
35kgs x 9, x8

Flat Bench
60 x 10
100 x 8, x 6
90 x 9, x6

Dbell Flyes
17.5kgs x 12 x 2
20kgs x 10, 9, 8

Seated Mach Press
60 x 12
90 x 10 x 3

Bit of a change this week with the dips, which I like. Chest felt much better then last week. Getting closer to the nat bench now so I might throw in a few heavier full range reps to practice tightness and identify where I'm weak. I dont think this needs to take up many sets as a comp wont have many in it. I also want to be prepared incase I end up having to bench raw (unlikely though).

Monday Arms and Legs

Wanted to cathc up on some arm training so snuck in an early session today.
Fatbar curls
45 x 10 x 2
45 x 9
35 x 10 x 2

Dumbell Preacher Curls
15kgs x 10 x 5 - due for a step up on these, funny though because every damn rep feels tough

Hammer Curls
22.5kgs x 10 x 4

Tricep Push Downs
130 x 10
150 x 12 x 2

Overhead rope Ext - with emphasis on the stretch at the top
48 x 10
54 x 10
60 x10 x 2

One Arm Cable lateral ext (just made that up)
18 x 8 x 2
12 x 10 x 2
18 x 10
Need a 15 inbetween these weights....or just get stronger

face pulls (ham grip) - shoulders
66kgs x 12 x 3

Kept everything minimal to keep to much pressure off my elbows

Legs - Later the same day

Squats -
100kgs x 10 x 2
120 x 8, x7
100kgs x 10

Kept this short as my hammies are still on fire.. Ideally I was planning to back this up with some single leg work, but that just wasnt going to happen. Spent a lot of time on the keyboard and had trouble with a tight chest on the squats. Must keep that in mind

Saturday - Bench Shirts & Tris

Short session today. Worked up to an ugly 190kg off 2 boards in the shirt. Not complaining though as I was actually planning to do a 3 board with 190 then try to get down with 2 if I managed the weight ok. Tec didn't listen and chucked a 2 board on. I realised this so pulled the bar down very low ( I think I was over my stomach) to make sure I touched the boards. It ended up being a shitty position (weak) but I managed to press it back up ok. There was a moment I thought it wasn't going to move but it finished up ok.

finished with 6 sets of close grip.
60 x 10 x 2
100 x 8
100 x 9
100 x 10 x 2 The last wo were PBs for me. I feel like I may have got more sets of 10 had I not been working with a shirt before hand.

Went to the sth Island body building champs for a look afterwards. Noticed a severe lack of quad development in every male I saw except Jamil from England.

Friday shoulders with Mike and Craig

Still holding back on shoulders a bit (even thought i trained them twice this week)

Seated barbell press.
40kgs x 10 x 2
60kgs x 8 x 5
60kgs x 6

Dbell raises
12.5kgs x 10 x 5

Front raises suppersetted with upright cable rows
12.5kgs x 10 x 3
30ks x10, 42kgs x 10, 48kgs x10

Face Pulls (to neck - neck pulls?)
66kgs x 10 x 3

Got shirt work tomorrow so I held back a bit today. My shoulders need a lot of work but they get pretty smashed up in the shirt. Will fit in arms tomorrow after the shirt and I'm going to do work for keeping the scaps in a healthy position at the end or start of every session from now until I'm dead.

Thurs Hamstrings with Craig and Mike

SSBar Box squats 15".
65 x 10 x 2
95 x 10 x 2
95 x 8 x 3


Chain Assisted Goodmornings (link 9 - for next week)
60 x 10
90 x 10 x 2
90 x 8
60 x 10

Stiff Legs
60 x 10 x 2
100 x 10 x 3

Leg Curls
These needs work. Most sets were 20kg

GHR
1 x 7
2 x 6

Ab Pull downs
30 x 10
36 x 10
42 x 10 x 2

Was trying to hold off training legs to keep weight down for national bench. Dont care anymore. Dumb fucken plan in the first place. Loved training tonight.

Wed - BAck with Andy

Had to make some changes today so ended up training earlier with Andy. Dropped the crazy superset as it was starting to get stale for me. Focused more on good ofrm and a solid amount of volume.

Started with a superset of wide grip chin ups and lat pulldowns. I really think of this as a single exercise.

chins - 6, 6, 5, 6, 6 plus 5 sets x 10 at 150kgs

Chest supported rows
40 x 10
60 x 10
80 x 10 x 3
60 x 10

Dumbell rows. Wanted to start using this exercise again but with a slight variation in that I dont have a knee on the bench. This changes the line slightly for me making it feel slightly different.
32.5kgs x 10 x 5

Behind Head Pull downs
120 x10
130 x 10
140 x 10 x 2
Will add another set next week

On the other exercises I'll probably just add a few more reps to the overall volume and progress the weight by feel. Always want to do more on new sessions but I've finally learnt that it comes back to bite me later.

Tues Chest with Mike and Craig

Declines
60kgs x 10 x 2
100kgs x 10 x 2
120kgs x 8 x 1
130kgs x 5 x 2
120kgs x 8 x 1

Incline Dbell Press
25kgs x 10
30kgs x 10 x 2
35kgs x 10 x 2

Dbell Flyes
15kgs x 10
20kgs x 10, x 12, x 10
15kgs x 10

Flat bench
60kgs x 10 x 2
80 kgs x 8, x 10

Mach press
60kgs x 12
100kgs x 12 x 2, x 9

Will cut out the odd set when the body feels like its not recovering enough between sets to keep the quality high. Having said that I did feel very strong on all my exercises today, managing to keep the tension through my chest, but I did get tight on one side. I think plenty of stretching is in order. Will change a tricep exercise this week to minimize the pressing. Maybe some board work.

Monday - shoulders

Had three days off to rest up a bit. Intended to do a light leg session early in the day but felt like shit so flagged it. Did some shoulders later in the evening.

42kg log press
6 x 12 reps
60kgs log press
x 6reps

Cable side lateral raise
18kgs x 12 x 2
24kgs x 8 x 1
18kgs x 12 x 2

Facepulls
66kgs x 12 x 5
72kgs x 10 x 2

Rear delt flyes (1 arm)
15kgs x 10 x 3

Still taking it easy on shoulders. Will be focused more on improving reps and sets then weight for a few sessions.

Thurs - Bench Shirt with Tec + Arms

Did some crazy bells on the warm up. I like these going to go heavier next week. Worked up to 150 raw of 2 boards which I'm pleased with. Andy pinched my shirt so suited up late once I got it back and finished the heavy stuff with 185kgs off 3 boards. Shirt felt good tonight and I decided to push the groove to a higher point on my chest. Happy with how it went. Have a crack at 2 boards next week.

Tris -
Close grip bench
80kgs x 12
100kgs x 8 x 2
90kgs x 10 x 2

Tate Press
20kgs x 8
17.5 x 8 x 2
17.5 x 10

Overhead Rope Ext - high pully
42kgs x 12
54kgs x 10
66kgs x 10
54kgs x 12 + 7 negatives

Bi's
Fatbar curls
45kgs x 9
45kgs x 7
35kgs x 10 x 2 - These were tough after the shirt work. still felt like I got the job done with them though. Going to have a bit more rest between sets next week but also focus more on eccentric

Standing incline curls
15kgs x 8 x 2
15kgs x 10
Drop set 15kgs x 12, 12.5kgs x 5, 8kgs x 5
Just mixed things up a bit to keep me switched on through a hell of a long session. Going to take 3 days off and come back to do a small amount of legs and some shoulders on Monday. Bit of a last minute plan but I've been fucked for the whole day when I've trained the following morning after a bench shirt session. Not fair on my little girl as I have her for the whole day and usually end up plastered on the couch for most of the morning. Going to spend the down time making the odd ajustment here and there to my training and recovery. Starting to get real swtiched on with the diet now too.

Wed Back with Mike and Andy

Supersets
Lat pulls - straight bar with close grip seated rows

180 x 10, 190 x 10, 180 x10 x 2, 170 x 10 x 2, 160 x 10 x 2

Seated Row 96 x 10, 84 x 10, 78 x 10, 72 x 10 x 5
Going to settle back to weights that allow cleaner reps next week. Will sit on 84 for all the seated rows

Chest Supported Hammer Strength:
80 x 10, 100 x 10, 100 x 8, 80 x 10 x 2

Behind neck pull downs
120 x 10, 130 x 10, 140 x 10 x 2

Finally Come Clean

I've had some people asking me what I'm "taking" lately....I decided its time to stop bullshitting my mates. You might as well all know.

Tuesday Chest With Craig and Fryup

A few changes today. Started with declines. Always liked these. I know a lot of people dont get much carry over in the flat bench but I liken it to benching with an arch a bit.

60 x 10 x 2
100 x 10 x 2*
110 x 10 x 1
120 x 8 x 1
130 x 4 x 1
130 x 5 x 1

I like starting with a lot of sets, and going heavy in the first exercise.

*For some reason Fry was spotting extra close on one set. Maybe he thought my head looked cold so he thought he'd keep it warm with his track suit pants. Struggled not to laugh but managed to finish the set ok.

Incline Dumbells. Did these with as much of a stretch in the bottom as I could get. When I use dumbells I get the best results (and the soreness) from a big stretch. This meant I had to be anal about my shoulder positioning. I know now though that I can go a little shallower next week. I think now my chest is stronger I have/need less of a stretch on these

20kgs x 12
30kgs x 10 x 3
30kgs x 8 x 1

Flyes
Copied Mikes notes about not touching at the top. I also paid attention to the eccentric portion, making sure to emphasis the work the pecs were doing on the way down. Made for a better overall rep and a good pump.
15kgs x 10
20kgs x 10 x 3
20kgs x 8 x1

Flat Bench
60 x 10 x 2
80 x 10 x 1
80 x 6 x 1 - Farted half way through the set and lost it. Tried to reset but wouldnt happen
100 x 6 x 2

Mach Press
80 x 12 x 1
100 x 10 x 1
100 x 12 x 1
80 x 14 x 1

Mike also managed to hit me on the head with a dumbell tonight when I was helping him with the 45's. They must be mean to the help where he's from. Next time I will move faster!

Looking forward to good back session tomorrow. Going to start using some compensatory acceleration in my training where safe too.