Training -- Sat 29/11/2014

Squats

10xBW
10x20kg
5x70kg
1x100kg
3x8x115kg

Goodmorning

3x10x75kg

Training -- Fri 28/11/2014

Bench Press/Assisted Pull Ups

10x20kg/20
5x40kg/10
3x60kg/10
8x75kg/10
5x75kg/10
6x75kg/10

CGBP/Assisted Pull Ups

8x60kg/10
7x60kg/10
6x60kg/10

OHP/Barbell Row

5x10x20kg/30kg

That was all in the studio, after my PT client in the morning. Then I went home, skulled some milk, kidnapped my training partnerish person, went to the other gym and turned into a total cardio bunny. I spent about 15min on the treadmill, then decided to go for an hour straight on the crosstrainer and see how I faired. Supposedly I burned 750kcal in that hour at a nice comfortable pace.

Training -- Thur 27/11/2014

Front Squat

10xBW
10x20kg
10x50kg

Back Squat

2x10x65kg

Deadlifts

5x65kg
2x100kg
2x12x132.5kg

Glute Bridge

3x12x65kg

Training -- Wed 26/11/2014

OHP/Pull Ups

10x20kg/17xBW
5x30kg/8xBW
1x37.5kg/8xBW
6x42.5kg/8xBW
2x4x42.5kg/8xBW

Incline DBBP/Machine Row

3x10x15kg/10x40kg

And then 25min on the X-trainer and 300kcal (supposedly).

Training -- Tue 25/11/2015

Squats

10xBW
10x20kg
5x70kg
3x90kg
2x10x110kg
5x110kg -- Balance went off on the 5th rep, and then I decided to call it quits.

Goodmorning

3x10x72.5kg

Training -- Mon 24/11/2014

Bench Press/Pull Ups

10x20kg/17xBW
5x40kg/8xBW
3x60kg/8xBW
10x70kg/8xBW
7x70kg/8xBW
6x70kg/8xBW

Push Press/Bent Over Row

3x5x40kg/10x45kg

Cable Crossover/Rotator Cuff

10x15kg/10x7.5kg
10x12.5kg/8x5kg

And then supposedly 300kcal worth of crosstrainer over 25min.

Training -- Sat 22/11/2014

High Bar Squats

10xBW
10x20kg
10x40kg
5x10x60kg

Deadlifts

5x60kg
2x100kg
2x120kg
2x140kg
2x5x150kg

Glute Bridge

3x8x80kg -- That was easier than anticipated. PB.

1-legged Bridge

8xBW
8x5kg -- Just testing out the waters. Haven't attempted these in about 5 years. I remember being distinctly awful at them once upon a time. I was pleasantly surprised at how easily my body flew up, so put a 5kg plate across my hips/abs and went again. Still easy.

Training -- Fri 21/11/2014

OHP/Assisted Pull Ups

10x20kg/15
5x30kg/10
1x40kg/8
3x4x47.5kg/10

Training -- Wed 19/11/2014

Squats

10xBW
10x20kg
5x70kg
1x100kg
6x120kg
3x10x72.5kg

Goodmorning

3x10x70kg

Leg Press/Calf Raise

3x6x120kg/12x120kg

Training -- Tue 18/11/2014

Bench Press/Pull Ups

10x20kg/6xBW
5x40kg/10xBW
3x60kg/10xBW
1x72.5kg/10xBW
4x82.5kg/10xBW
5x10x50kg/6xBW

Push Press/BB Row

3x5x30kg/5x50kg

Training -- Mon 17/11/2014

Front Squats

3x20xBW
10xBW cossack
10x20kg
3x10x50kg

Deadlifts

5x70kg
2x100kg
2x120kg
8x142.5kg
5x10x75kg

Glute Bridge

3x8x70kg

Training -- Thur 13 - Sat 15/11/2014

Thursday

Squats

10xBW
10x20kg
5x70kg
1x95kg
8x115kg
5x10x72.5kg

Goodmorning

5x10x60kg

Saturday

OHP/Block Rows

10x20kg/12x40kg
5x30kg/12x40kg
1x40kg/12x40kg
7x45kg/12x40kg
5x10x22.5kg/12x40kg

Lots of incidental exercise on Thursday and Friday: a few hours of walking around, bowling, laser skirmish and a pool party.

Training -- Wed 12/11/2014

I've been out of the gym all week, studying for chemistry. It seemed to pay off in my final exam yesterday, which is a huge relief. And now, back to training.

Bench Press/Pull Ups

10x20kg/16xBW
5x40kg/10xBW
3x60kg/8xBW
6x77.5kg/6xBW
5x10x50kg/6xBW

OHP/Row

5x10x20kg/12x52kg

Training -- Thur 6/11/2014

High Bar Squats

12xBW
10x20kg
10x40kg
5x10x60kg

Deadlfits

5x60kg
2x100kg
1x120kg
10x135kg -- That was hard. Hamstrings had a lot to say to me during this set. That's informative of where I'm probably weak.
5x10x75kg -- Felt harder than it did last time.

Glute Bridge

5x8x60kg -- I swear these got easier every set.

Training -- Wed 5/11/2014

OHP/Pull Ups

10x20kg/17xBW
5x30kg/6xBW
1x37.5kg/6xBW
8x42.5kg/6xBW
5x10x20kg/6xBW

Incline DBBP/Cable Row

4x10x12.5kg/10x61kg

Training -- Tue 4/11/2014

Squats

10x20kg
10x40kg
5x60kg
3x80kg
1x100kg
10x110kg -- That feel when you realise you've got a hair in your mouth that you want to pluck out mid-set.
1x122.5kg
5x10x72.5kg

Goodmornings

5x10x60kg

Training -i Mon 3/11/2014

Bench Press/Pull Ups

10x20kg/10xBW
5x40kg/10xBW
3x60kg/10xBW
8x75kg/10xBW
5x10x50kg/6xBW

OHP/BB Row

5x10x20kg/10x40kg

Training -- Sat 1/11/2014

High Bar Squat

10xBW
10x20kg
10x40kg
5x10x60kg -- Hamstrings still ultra sore from Wednesday. They started agreeing with me around the 2nd or 3rd work set. Prior to that, everything was pain and awkward movement.

Deadlifts

5x60kg
2x100kg
1x120kg
12x127.5kg
5x10x75kg

Training -- Fri 31/10/2014

Overhead Press/Pull Ups

10x20kg/10xBW
5x30kg/10xBW
10x40kg/10xBW -- OHP rep PB!
5x10x20kg/6xBW

Incline DBBP/Barbell Row

10x15kg/8x40kg
10x15kg/12x30kg