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05/03/10

 

OH SQ

47.5x10 x10

 

Push Press

60x3 x3 x3

 

PC

62.5x3 x3 x3

 

Inc Press

50x8 x8 x8fm x5

 

BB Rows

62.5x5 x5 x5

 

BB Curls

37.5x8 x8 x8fml3

 

Dips

13, 10, 7

 

Standing calf raises

20kg Plates x30 27.5kg DB's x20

 

 

 

*****

 

 

09/03/10

DB SQ

25x20 x20 x20

 

DB MP

17.5x10 x10 x8

 

BB Rows

62.5x5 x5 x5

 

BP

62.5x5 x5 x5 x5 x5

 

DL

132.5x3 x3 x3 x3 x3

 

Tabata Thrusters

8kg DB's x 15, 14, 13, 12, 11, 9, 8, 7 = 89 Reps.

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Dude thats awesome Tabata numbers well done :thumbsup:

 

I did it last night with 5kg in each hand and got:

 

15, 12, 10, 9, 8, 9, 5, 2 = 70reps.

 

It is fkn hardcore.

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Thanks mate, but I think Nina does Tabata Thrusters with 12.5kg DB's (well at least others do) and that's what i'm aiming for. But none the less, they are a pain in the arse, lungs, legs, shoulders... etc etc :lol:

 

11/03/10

 

SQ

65x15 x15 x15

 

MP

50x5 x5 x5 x5 x5

 

Super Setted with..

 

Chins

13, 8fm, 6, 5, 5

 

Snatch DL

105x5 x5 x5 x5 x5

 

Super setted with...

 

BP

25kg DB's x8 x8fml2 x7fml2

 

Super setted with...

 

Dips

9, 9

 

Calf Raises

27.5kg DB's x25 x25 x20

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13/03/10

 

OH SQ

50x10 x10

 

Push Press

62.5x3 x3 x3

 

PC

65x3 x3 x3

 

Inc Press

50x8 x8 x8 x8

 

BB Rows

65x5 x5 x5

 

BB Curls

37.5x8 x8 x8

 

Dips

12, 10, 9

 

Standing calf raises

27.5kg DB's x25 x25 x25

 

Tabata Thrusters

8kg DB's x15, 14, 13, 11......death.

 

I just had nothing left in the tank. In the 3rd and 4th set I had the worst form going down into the squat.

 

 

*****

 

 

17/03/10

 

DB SQ

27.5kg DB'sx20 x20 x20

 

DB MP

17.5x10 x10 x8

 

BB Rows

65x5 x5 x5

 

BP

65x5 x5 x5 x5 x5

 

DL

135x3 x3 x3 x3 x3

 

Thrusters

miss, miss - ran out of time

 

Had to smash through this session as I went straight from work and had to fill in for a beach volley ball game straight after the session. A mate commented "you've clearly been hitting the gym, looking lean, awesome traps!!". It's good hearing those things every now and then, reaffirms that i'm on the right track and the hard work is paying it's dividends.

 

Overall: I'm back on par with my lifts prior to my back injury in January. Time to hit some new territory. Each week everything is a new personal best. Digging it.

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18/03/10

SQ

67.5x15 x15 x15

 

MP

57.5x5 52.5x5 x5 x5 x5

 

Wrong weight in that first set.

 

Super-setted with

 

Chins

13, 9, 6, 6fm, 5

 

Snatch DL

107.5x5 x5 x5 x5 x5

 

BP

22.5kg DB's x8 25kg DB's x8 x8

 

Grabbed the wrong weights in that first set. I've also been having slight sternum discomfort as of late and I've put it down to doing DB Bench Press. I'll go back to using the bar.

 

Dips

10, 8

 

Calf raises

27.5kg DB's x25 x25 x25

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Played beach volley ball before heading to the gym. Was feeling a bit taxed when I walked in for the session.

23/03/10

OH SQ

52.5x7 x5

 

I tried practicing doing snatches to get the weight up, but still not 100% sure on the movement. Will have to watch more tutorials. I think doing the snatches first up taxed me from completing the reps for each set.

 

PP

65x5 x5 x5

 

PC

67.5x3fm x3fm x3fm

 

Inc Press

52.5x8 x8 x8 x8fm

 

BB Rows

65x5 x5fm x5fml2

 

BB Curls

40x8 x8fml3 x6

 

Dips

15, 11, 10

 

Standing calf raises

30kg db's x25 x25 x25

 

 

Don't know what the deal was with this session, I was just feeling really weak and everything was just feeling quite heavy.

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Thanks mate, but I dont think it's anything to be writing to home about yet!

 

 

 

25/03/10

DB SQ

30kg DB's x20 x20 x20

 

This was testing out the grip!!!

 

DB MP

17.5kg DB's x10 x10 x10

 

BB Rows

67.5 x5fml2 x5fml2 x5fml2

 

Form - will not go up.

 

BP

67.5 x5 x4 x5 x5fml1 x4

 

DL

137.5x3 x3 x3 x3 x3

 

Thrusters

miss, miss

 

Finished work early so I could get to the gym before a rehearsal that night. Ran out of time so skipped the thrusters.

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26/03/10

 

SQ

70x15 x15 x15

 

Massive psychological set, that's the one that f**ked my back earlier this year!!!

 

MP

55x5 x5 x5 x5 x4

 

Super setted with

 

Chins

13, 7, 7f, 5fm, 5f

 

Snatch DL

110x5 x5 x5 x5 x5

 

Not convinced on form, not going up.

 

BP

55x8 57.5x8 x8

 

Wasn't sure what to lift after using DB's. Should've used 60kg's I reckon.

 

Dips

10, 7

 

Gym shuts early on a Friday night so had to smash this session in a short period. Would explain some backward lifts.

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29/03/10

 

OH SQ

52.5x8 x8

 

PP

67.5x3 x3 x3

 

PC

67.5x3 x3 x3

 

Inc Press

55x8 x8 x6 x6

 

BB Rows

65x5 x5 x5

 

BB Curls

40x8 x8fml2 x7fm

 

Dips

17, 10, 10

 

Standing Calf Raises

2x30kg DB's x25 x25 x25fml5

 

 

For anyone in the know i'm curious to know how balanced my lifts are going?

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To me they look fine, everyones different, some lifts make bigger jumps than other.

 

You are making good progress, your overhead squatting is awesome, although i would do incline press before push presses though.

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