Tegid's thread

[tegid]

Lats and Shoulders

1. Chins (Normal Grip)
Set 1: BW x 12
Set 2: BW x 10
Set 3: BW x 10
Set 4: BW x 8

2. Chins (Parallel Grip)
Set 1: BW x 10
Set 2: BW x 8

3. Chins (Narrow Grip)
Set 1: BW x 8
Set 2: BW x 8

4. PL Lat Pulldown
Set 1: 80kg x 7
Set 2: 80kg x 8

5. PL Shoulder Press
Set 1: 20kg x 10
Set 2: 20kg x 10
Set 3: 40kg x 8
Set 4: 60kg x 3
Set 5: 60kg x 3
Set 6: 40kg x 7

6. Dumbbell Shoulder Lateral Raise (30 Seconds Continuous)
Set 1: 12.5kg x 17
Set 2: 12.5kg x 16

Notes:
Now that was a major attack on chins. I have long arm so I dread the chinning bar. Adam thought it'd be fun to turn chins into the main element of the workout - so that's what we did, using just about every variation going. Good idea because when you start to fatigue with chins, it is so very obvious!

[tegid]

Chest and Trapz

1. Bench Press
Set 1: 60kg x 10
Set 2: 80kg x 3
Set 3: 60kg x 10 (pause at bottom)
Set 4: 80kg x 5 (pause at bottom)
Set 5: 80kg x 5 (normal speed)
Set 6: 100kg x 1
Set 7: 100kg x 1
Set 8: 100kg x 1
Set 9: 100kg x 1
Set 10: 120kg x 0 (positive failure)
Set 11: 120kg x 1 (negative)
Set 12: 120kg x 1 (negative)
Set 13: 100kg x 3 (+2 assisted)
Set 14: 100kg x 1 (fast)
Set 15: 80kg x 5 (fast)

2. Smith's Shrug
Set 1: 40kg x 10
Set 2: 80kg x 10
Set 3: 120kg x 10
Set 4: 80kg x 10

3. Dumbbell Rotating Shrug
Set 1: 12.5kg x 10
Set 2: 12.5kg x 10
Set 3: 12.5kg x 10

4. Upright Row
Set 1: 30kg x 10
Set 2: 40kg x 9
Set 3: 40kg x 10

Notes:
How many sets of bench pressing was that?? I have the feeling that I'll be feeling sore on Monday (and for quite a few days after!!)

[tegid]

Legs

1. 45 Degree Leg Press (Strict 60 second recovery between sets)
Set 1: 200kg x 5
Set 2: 200kg x 5
Set 3: 200kg x 5
Set 4: 225kg x 5
Set 5: 250kg x 5
Set 6: 270kg x 5
Set 7: 290kg x 5
Set 8: 310kg x 5
Set 9: 330kg x 5
Set 10: 350kg x 5
Set 11: 370kg x 5
Set 12: 390kg x 5
Set 13 410kg x 3
Set 14 410kg x 4
Set 15: 390kg x 4
Set 16: 370kg x 4
Set 17: 350kg x 4
Set 18: 330kg x 5
Set 19: 310kg x 5
Set 20: 290kg x 5
Set 21: 270kg x 5
Set 22: 250kg x 5

2. 45 Degree Calf Raise
Set 1: 250kg x 12
Set 2: 250kg x 12 (toes out)
Set 3: 250kg x 12 (toes in)
Set 3: 250kg x 12

Notes:
Is that how many sets I did? At the time, I didn't realize!! No wonder the 20-minute run/stagger I went on afterwards felt so difficult! Will I be able to walk tomorrow??

[tegid]

I was right yesterday: I can barely move my legs today - ouch! Now that's muscle soreness.

[tegid]

Arms

1. Seated Dumbbell Triceps Extension (60 Second Rest)
Set 1: 30kg x 5
Set 2: 30kg x 5
Set 3: 30kg x 5
Set 4: 35kg x 5
Set 5: 40kg x 5
Set 6: 45kg x 5
Set 7: 50kg x 5
Set 8: 50kg x 5
Set 9: 45kg x 5
Set 10: 40kg x 5
Set 11: 35kg x 5
Set 12: 30kg x 5

2. PL Preacher Curl (60 Second Rest)
Set 1: 10kg x 5
Set 2: 10kg x 5
Set 3: 10kg x 5
Set 4: 15kg x 5
Set 5: 20kg x 5
Set 6: 25kg x 5
Set 7: 30kg x 5
Set 8: 32.5kg x 3
Set 9: 30kg x 3
Set 10: 25kg x 5
Set 11: 20kg x 5
Set 12: 15kg x 5
Set 13: 10kg x 5

[B]3. Tricep Pushdown SUPERSETTED with Cable EZ Bicep Curl
Set 1: 160lb x 10 ................................... 85lb x 15
Set 2: 160lb x 12 ................................... 100lb x 12
Set 3: 160lb x 12 ................................... 100lb x 12

[B]3. Tricep Pushdown (Supine Grip) SUPERSETTED with Cable EZ Bicep Curl (Prone Grip)
Set 1: 115lb x 15 .................................................. .... 85lb x 15
Set 2: 115lb x 15 .................................................. .... 85lb x 15

Notes:
I did the arm workout today and just about got through it. Why am I feeling so tired at the moment? Is it a northern hemisphere thing, now that the days are getting shorter? In which case the answer's simple: either hibernate or move to the southern hemisphere. Just about all the other guys I spoke to in the gym said that they are feeling utterly shattered too - so at least I'm not alone.

P.S. The DOMS from Sunday's leg workout is at its worst today - ouch!!

[tegid]

Chest and Lats

1. Chins
Set 1: BW x 12 (Normal Grip)
Set 2: BW x 10 (Wide Parallel Grip)
Set 3: BW x 10 (Parallel Grip)

2. Incline Dumbbell Chest Press (60 second rest)
Set 1: 20kg x 10
Set 2: 20kg x 10
Set 3: 20kg x 10
Set 4: 22.5kg x 5
Set 5: 25kg x 5
Set 6: 27.5kg x 5
Set 7: 30kg x 5
Set 8: 32.5kg x 5
Set 9: 35kg x 5
Set 10: 37.5kg x 4
Set 11: 35kg x 4
Set 12: 32.5kg x 5
Set 13: 30kg x 5
Set 14: 27.5kg x 5
Set 15: 25kg x 5
Set 16: 22.5kg x 5
Set 17: 20kg x 5

3. Dumbbell Fly
Set 1: 15kg x 15
Set 2: 15kg x 15

4. Lat Pulldown
Set 1: 110lb x 5
Set 2: 140lb x 5
Set 3: 170lb x 5
Set 4: 200lb x 5
Set 5: 230lb x 5 (poor form)
Set 6: 230lb x 5 (poor form)
Set 7: 200lb x 5
Set 8: 170lb x 5
Set 9: 140lb x 5
Set 10: 110lb x 5
Set 11: 80lb x 5 (fast)
Set 12: 80lb x 40 (reps!)

Notes:
I'm pleased I got 37.5kg out of the incline dumbbell chest press. Apart from that moment, I am feeling exceptionally tired. It's pretty constant, too. Tell me that this isn't swine flu developing! I'll try to get 10 hours' sleep tonight and see if that makes a difference...

And yes, my legs are still killing me from Sunday!

[tegid]

Back

1. One Arm T bar Row
Set 1: 40kg x 10 L&R
Set 2: 40kg x 10 L&R
Set 3: 60kg x 6 L&R
Set 4: 60kg x 10 L&R
Set 5: 80kg x 10 L&R
Set 6: 90kg x 6 L&R
Set 7 80kg x 6 L&R

2. PL Seated Row
Set 1: 80kg x 10
Set 2: 100kg x 8
Set 3: 100kg x 7

3. Straight Arm Pushdown (on X Over Machine)
Set 1: 100lb x 10
Set 2: 130lb x 12
Set 3: 130lb x 12
Set 4: 130lb x 12 (Supine Grip)

Notes:
I'm pleased that I managed to get 90kg out of the T Bar Row. I want to thank Baz (a.k.a. Gorilla at the gym) for pointing out that in order to get better depth to my lats and back, I need to include more reverse grip bent-over rows. I'll certainly bear that in mind - it's easier to set up than the one-armed T bar rows for one thing.

[tegid]

Shoulders, Trapz and Abs

1. Smiths Shoulder Press
Set 1: 20kg x 10
Set 2: 20kg x 10
Set 3: 30kg x 10
Set 4: 40kg x 6
Set 5: 60kg x 6
Set 6: 60kg x 6
Set 7: 70kg x 1
Set 8: 80kg x Positive Failure

2. Dumbbell Lateral Raise
Set 1: 20kg x 10
Set 2: 22.5kg x 10 (poor form)
Set 3: 20kg x 10

3. Single Arm Dumbbell Lateral Raise
Set 1: 15kg x 12L x 12R
Set 2: 17.5kg x 10L x 10R

4. Barbell Shrug (2 second hold)
Set 1: 60kg x 10
Set 2: 100kg x 10
Set 3: 140kg x 8
Set 4: 160kg x 6
Set 5: 160kg x 6
Set 6: 100kg x 10

5. PL Abdominal Curls
Set 1: 40kg x 20
Set 2: 50kg x 20
Set 3: 50kg x 15

6. Hanging Leg Raises SUPERSETTED with Oblique Contractions
Set 1: BW x 10 ....................................... BW x15 sec L x15 sec R
Set 1: BW x 10 ....................................... BW x15 sec L x15 sec R

Notes
Hallowe'en special. Next time I'll get to the 70kg shoulder press quicker and see if I can lift that I feel that I ran out of strength and energy by the time I got to the eighth set.

[tegid]

Legs

1. 45 Degree Leg Press (60 seconds rest)
Set 1: 150kg x 10
Set 2: 150kg x 10
Set 3: 150kg x 10
Set 4: 200kg x 5
Set 5: 250kg x 5
Set 6: 300kg x 5
Set 7: 350kg x 5
Set 8: 400kg x 3
Set 9: 400kg x 3
Set 10: 350kg x 5
Set 11: 300kg x 5
Set 12: 250kg x 5
Set 13: 200kg x 5

2. 45 Degree Calf Raise
Set 1: 200kg x 10
Set 2: 240kg x 10
Set 3: 290kg x 10
Set 4: 290kg x 10
Set 5: 290kg x 10

3. Front Squat
Set 1: 60kg x 10
Set 2: 60kg x 10
Set 3: 60kg x 10

4. PL Lying Leg Curl SUPERSETTED with PL Leg Extension
Set 1: 40kg x 10 .................................... 40kg x 10
Set 2: 60kg x 10 .................................... 60kg x 6
Set 3: 70kg x 6 ...................................... 70kg x 6

Notes:
I was unable to use the squat rack when I started my workout, so I changed my workout plan and went back to the leg press and did something pretty similar to last week's performance and that left me unable to walk for three days! Oh well, we'll see what happens next... I also went for a 20 minute jog afterwards - which can only be described as padestrian at best, in terms of its speed.

[tegid]

Chest and Abs

1. Chins
Set 1: BW x 12 (Normal Grip)
Set 2: BW x 10
Set 3: BW x 10

2. Bench Press
Set 1: 50kg x 10
Set 2: 60kg x 10
Set 3: 80kg x 6
Set 4: 100kg x 1
Set 5: 120kg x 1 (with assistance)
Set 6: 117.5kg x 1
Set 7: 100kg x 3

3. Incline Cable Crossover Fly
Set 1: 40lb x 12
Set 2: 55lb x 12
Set 3: 70lb x 6
Set 4: 70lb x 9
Set 5: 70lb x 6

4. Pec Deck
Set 1: 55lb x15 x9 x6 x7 (in 2 minutes)
Set 2: 40lb x 30 (as many as possible, continuous)

5. Cable Crossover
Set 1: 40lb x 20 (as many as possible, continuous)

6. PL Abdominal Curl
Set 1: 50kg x 15
Set 2: 50kg x 15
Set 3: 50kg x 15

Notes:
I thought I'd try a different approach to warming up today - I used pull-ups rather than sets of light bench press. I know that the muscles used in a pull-up involve a lot of the ones that stabilize and fixate during the bench press, so I'm getting to the right area, just not using up all the energy in the main artillery... I felt pretty impressed with it. Meant that I didn't run out of energy as fast as I have in the past.

[tegid]

Back

1. Bent Over Barbell Row (Reverse Grip)
Set 1: 60kg x 10
Set 2: 60kg x 10
Set 3: 60kg x 10
Set 4: 80kg x 8
Set 5: 100kg x 6
Set 6: 100kg x 6
Set 7: 100kg x 6
Set 8: 110kg x 4
Set 9: 120kg x 3

2. PL Seated Row
Set 1: 80kg x 10
Set 2: 100kg x 8
Set 3: 100kg x 8
Set 3: 100kg x 8

3. Parallel Grip Pulldown
Set 1: 140lb x 10
Set 2: 200lb x 6
Set 3: 230lb x 5
Set 4: 230lb x 5
Set 5: 230lb x 5 - 200lb x 4 - 170lb x 5 - 140lb x 8 - 110lb x 10 (drop set)

4. Straight Arm Pushdown (Wide Grip)
Set 1: 65lb x 10
Set 2: 65lb x 10
Set 3: 65lb x 10

5. Dumbbell Reverse Fly
Set 1: 10lb x 10
Set 2: 12.5lb x 10
Set 3: 12.5lb x 10

Notes:
There you go: reverse grip Bent Over Barbell Rows - just like Baz recommended.

[tegid]

Arms

1. Seated Dumbbell Triceps Extension
Set 1: 25kg x 10
Set 2: 30kg x 10
Set 3: 45kg x 5
Set 4: 50kg x 5
Set 5: 50kg x 5
Set 6: 50kg x 4

2. Standing EZ Curls
Set 1: 30kg x 10
Set 2: 50kg x 6
Set 3: 70kg x 5
Set 4: 70kg x 5
Set 5: 70kg x 5

3. Tricep Pushdown (Supine Grip) SUPERSETTED with Cable EZ Bicep Curl (Prone Grip)
Set 1: 115lb x 12 85lb x 12
Set 2: 130lb x 12 100lb x 12
Set 3: 145lb x 10 100lb x 12

4. Tricep Pushdown
Set 1: 190lb x 5 - 160lb x 4 - 130lb x 5 - 100lb x 10 (drop set)

5. PL Preacher Curl
Set 1: 30kg x 5 - 25kg x 2 - 20kg x 2 - 15kg x 2 - 10kg x 5 - 5kg x 10 (drop set)

Notes:
I also went for a 20 minute jog around the park next to the gym afterwards, too. It's Bonfire Night, here in the UK - the time of year when they set off fireworks, so I made sure I was jogging outside during daylight, before the fireworks start to be let off...

[tegid]

Shoulders

1. Smiths Shoulder Press
Set 1: 20kg x 10
Set 2: 20kg x 10
Set 3: 30kg x 10
Set 4: 40kg x 10
Set 5: 70kg x 1
Set 6: 75kg x positive failure
Set 7: 70kg x 1 (positive phase only)
Set 8: 70kg x 1
Set 9: 60kg x 5

2. PL Shoulder Press
Set 1: 20kg x 10
Set 2: 20kg x 10 (fast)
Set 3: 20kg x 10 (fast)
Set 4: 20kg x 10 (fast)
Set 5: 40kg x 6
Set 6: 40kg x 6

3. Dumbbell Lateral Raise
Set 1: 22.5kg x 10
Set 2: 22.5kg x 10

4. Single Arm Cable Lateral Raise
Set 1: 25lb x 20L x 20R

5. Machine Rear Delt
Set 1: 70lb x 10
Set 2: 85lb x 10
Set 3: 85lb x 10

Notes
The gym honestly was empty today. Has everyone in the UK been struck down with swine flu?

[tegid]

Upper Body

1. Lat Pulldown (Warm Up)
Set 1: 80lb x 12
Set 2: 95lb x 12
Set 3: 125lb x 10

2. Chins (Explosive Power)
Set 1: BW x 5
Set 2: BW x 5
Set 3: BW x 5

3. PL Seated Row
Set 1: 40kg x 10
Set 2: 100kg x 6 - 80kg x 6 - 60kg x 6 (Drop Set)

4. Bench Press
Set 1: 40kg x 5
Set 2: 60kg x 5
Set 3: 80kg x 3
Set 4: 90kg x 3
Set 5: 100kg x 3
Set 6: 120kg x F
Set 7: 120kg x1

5. PL Preacher Curl
Set 1: 10kg x 27 (Continuous 60 sec)

6. Triceps Push-Down
Set 1: 100lb x 39 (Continuous 60 sec)

7. Hanging Leg Raises SUPERSETTED with Hanging Side Raise
Set 1: BW x 15 ........................................ BW xL15 sec BW xR15 sec
Set 2: BW x 15 ........................................ BW xL15 sec BW xR15 sec
Set 3: BW x 15 ........................................ BW xL15 sec BW xR15 sec

Notes:
Thanks to Adam for the format of today's session, utilizing the different energy systems. Explosive power followed by lactic acid, followed by strength, followed by endurance: it was a challenge but exactly what I needed because it challenges the way I've been been training. I guess that like a lot of people (particularly at this time of year), I let my training become very repetitive in terms of only utilizing one of these systems.

[OpolE]

Wow thats alot of sets, other gym users must have been waiting a while :P

Great stuff, im feeling keeping my workouts the same when cutting, i cant seem to adapt to other training i dont feel good for it? Whats your view on completely smashing up routine?

[tegid]

Legs

1. 45 Degree Leg Press
Set 1: 200kg x 10
Set 2: 200kg x 10
Set 3: 200kg x 10
Set 4: 200kg x 6 fast (60 sec recovery)
Set 5: 200kg x 3 slow (30 sec recovery)
Set 6: 200kg x 10 normal (90 sec recovery)
Set 7: 200kg x 3 power (30 sec recovery)
Set 8: 200kg x 4 slow negative (45 sec recovery)
Set 9: 200kg x 4 slow positive (90 sec recovery)
Set 10: 200kg x 10 normal (60 sec recovery)
Set 11: 200kg x 1 fast (30 sec recovery)
Set 12: 200kg x 3 power (30 sec recovery)
Set 13: 200kg x 10 normal (60 sec recovery)
Set 14: 200kg x 3 slow negative (45 sec recovery)
Set 15: 200kg x 10 normal

2. 45 Degree Calf Raise
Set 1: 250kg x 10
Set 2: 250kg x 10
Set 3: 250kg x 10

Notes:
This approach of using different energy systems was a concept first introduced by Adam - and boy, is it hard work!! I also went for a 20 minute jog/crawl afterwards... Will I be able to walk for the rest of the week?

[tegid]

Seeing as I can barely walk today, it may be that the rest of the week is out, too....

Originally Posted by tegid

Will I be able to walk for the rest of the week?

[tegid]

Back and Abs

1. Chins
Set 1: BW x 10
Set 2: BW x 9
Set 3: BW x 7

2. Bent Over Barbell Row (Reverse Grip)
Set 1: 60kg x 10
Set 2: 60kg x 10
Set 3: 100kg x 6
Set 4: 100kg x 6
Set 5: 120kg x 4
Set 6: 120kg x 4

3. One-Arm Bar Row
Set 1: 60kg x10L x10R
Set 2: 80kg x8L x8R
Set 3: 80kg x8L x8R

4. Straight Arm Pushdown (Wide Grip)
Set 1: 65lb x 12
Set 2: 65lb x 12
Set 3: 65lb x 12

5. PL Abs
Set 1: 50kg x 15
Set 2: 50kg x 15
Set 3: 50kg x 15

6. Hanging Leg Raises SUPERSETTED with Hanging Side Raise
Set 1: BW x 10 ........................................ BW xL25 sec BW xR25 sec
Set 2: BW x 10
Set 3: BW x 10

Notes:
Still mega tired-from Monday's adventures.

[tegid]

Arms

1. Narrow Grip Bench Press
Set 1: 50kg x 10
Set 2: 50kg x 12
Set 3: 60kg x 10
Set 4: 70kg x 6
Set 5: 80kg x 4
Set 6: 90kg x 3 (+ve failure)
Set 7: 80kg x 5

2. PL Preacher Curl
Set 1: 10kg x 10
Set 2: 20kg x 10
Set 3: 20kg x 10
Set 4: 20kg x 10
Set 5: 30kg x 4
Set 6: 30kg x 4
Set 7: 30kg x 5 - 20kg x 5 - 10kg x 5 (drop set)

3. Tricep Pushdown (Supine Grip) SUPERSETTED with Cable EZ Bicep Curl (Prone Grip)
Set 1: 130lb x 10 .................................................. ... 85lb x 10
Set 2: 145lb x 10 .................................................. ... 85lb x 10
Set 3: 145lb x 10 .................................................. ... 85lb x 10

4. Seated Dumbbell Triceps Extension SUPERSETTED with Alternating Dumbbell Curls
Set 1: 32.5kg x 15 .................................................. ..... 20kg x 10
Set 2: 40kg x 10 .................................................. ....... 20kg x 10
Set 3: 45kg x 8 .................................................. ......... 20kg x 10

Notes:
I went for that 20 minute jog around the park next to the gym straight afterwards, too.. I've heard that it's going to rain for the next two days, so I thought I'd better get it in now…

[tegid]

Shoulders and Trapezius

1. PL Shoulder Press
Set 1: 20kg x 10
Set 2: 20kg x 10
Set 3: 40kg x 8
Set 4: 50kg x 6
Set 5: 50kg x 4
Set 6: 40kg x 6

2. Seated Smiths Shoulder Press
Set 1: 20kg x 10
Set 2: 40kg x 10
Set 3: 60kg x 3 (positive failure)
Set 4: 60kg x 4
Set 5: 60kg x 3

3. One-Arm Dumbbell Lateral Raise
Set 1: 10kg x10L x10R
Set 2: 17.5kg x10L x10R
Set 3: 17.5kg x10L x10R
Set 4: 17.5kg x10L x10R

4. Single Arm Cable Lateral Raise
Set 1: 25lb x 12L x 12R
Set 2: 25lb x 12L x 12R
Set 3: 25lb x 12L x 12R

5. Smiths Machine Shrug
Set 1: 80kg x 10
Set 2: 120kg x 10
Set 3: 160kg x 6
Set 4: 160kg x 6
Set 5: 120kg x 10

Notes
The gym was empty today. The UK has been hit by storms overnight. The rainwater has accumulated in front of the gym - it has its own lake! For once there is an advantage to not having a car - I can walk around the lake. Cars can't get through it (pickups/4x4's can).

[tegid]

Legs

1. 45 Degree Leg Press (45 second rest between sets)
Set 1: 200kg x 5
Set 2: 200kg x 5
Set 3: 225kg x 5
Set 3: 250kg x 5
Set 4: 290kg x 5
Set 5: 330kg x 5
Set 6: 370kg x 5
Set 7: 390kg x 4
Set 8: 400kg x 3
Set 9: 400kg x 3
Set 10: 370kg x 4
Set 11: 350kg x 4
Set 12: 330kg x 5
Set 13: 310kg x 5
Set 14: 290kg x 5
Set 15: 270kg x 5
Set 16: 250kg x 5

2. 45 Degree Calf Raise
Set 1: 250kg x 12
Set 2: 250kg x 15
Set 3: 250kg x 15
Set 4: 250kg x 15

3. PL Leg Extension SUPERSETTED with PL Lying Leg Curl
Set 1: 40kg x 6 40kg x 6
Set 2: 60kg x 6 60kg x 6
Set 3: 80kg x 6 70kg x 5
Set 4: 80kg x 6 70kg x 6

Notes:
Getting there was hard enough! It took me two hours to get to the gym all the trains are delayed and cancelled following the storms yesterday. The lake of rainwater in front of the gym is also stopping people from driving to the gym, so it was very quiet at the gym.

It has been 16 months to the day, since I started using a ketogenic diet.

[tegid]

Upper Body

1. Chins (60 sec recovery)
Set 1: BW x 10
Set 2: BW x 9
Set 3: BW x 8
Set 4: BW x 6

2. Incline Dumbbell Chest Press
Set 1: 30kg x 10
Set 2: 35kg x 5
Set 3: 40kg x 4
Set 4: 40kg x 3
Set 5: 35kg x 5

3. Parallel Grip Pull Down SUPERSETTED with Cable Cross Over
Set 1: 140lb x 20 ........................................... 55lb x 10
Set 2: 170lb x 10 ........................................... 70lb x 10
Set 3: 200lb x 8 +2 ........................................ 70lb x 10
Set 4: 200lb x 8 ............................................. 70lb x 10

4. PL Pull Down SUPERSETTED with Pec Deck
Set 1: 80kg x 10 .............................. 85lb x 12
Set 2: 80kg x 10 .............................. 70lb x 12
Set 3: 80kg x 10 .............................. 55lb x 20
Set 4: 60kg x 20


Notes:
I went to Adrian, the gym's sports therapist, afterwards. I had my legs deep massaged: they have been pretty sore following the seizure I had last week... Adrian is good but by heck, that hurt? really hurt!

[tegid]

Arms

1. Seated Dumbbell Tricep Extension
Set 1: 30kg x 10
Set 2: 30kg x 10
Set 3: 30kg x 10
Set 4: 37.5kg x 10
Set 5: 45kg x 6
Set 6: 50kg x 6
Set 7: 50kg x 6
Set 8: 50kg x 6

2. PL Preacher Curl
Set 1: 15kg x 10
Set 2: 15kg x 10
Set 3: 22.5kg x 6
Set 4: 31.25kg x 5
Set 5: 31.25kg x 4 +1 (+ve failure)

3. Tricep Pushdown (Supine Grip) SUPERSETTED with Cable EZ Bicep Curl
Set 1: 85lb x 10 .................................................. ....... 160lb x 10
Set 2: 100lb x 10 .................................................. ...... 160lb x 10
Set 3: 100lb x 10 .................................................. ...... 160lb x 10

4. Tricep Pushdown (Rope Grip)
Set 1: 100lb x 10
Set 2: 100lb x 10

4. Lying Cable Biceps Curl
Set 1: 85lb x 20
Set 2: 115lb x 15
Set 3: 115lb x 15
Set 4: 145lb x 6 - 115lb x 6 - 85lb x 6 (drop set)


Notes:
Thanks to Adam for joining in with me, today. Apparently, I was looking morose when I got to the gym today. I left looking brighter - that was the heaviest seated triceps extension I've achieved.

[tegid]

Back

1. Bent Over Barbell Row (Suppine Grip)
Set 1: 60kg x 10
Set 2: 60kg x 10
Set 3: 80kg x 10
Set 4: 100kg x 6
Set 5: 100kg x 6
Set 6: 120kg x 4
Set 7: 120kg x 4

2. One-Arm Bar Row
Set 1: 60kg x10L x10R
Set 2: 80kg x10L x10R
Set 3: 90kg x5L x5R (could manage 6 reps next time)
Set 4: 100kg x4L x4R

3. PL Seated Row (Prone Grip)
Set 1: 80kg x 6
Set 2: 80kg x 10
Set 3: 80kg x 12

Notes:
That was short, sharp and hard work. I was pleased because I reached an all-time record with the one arm row but also met the fulcrum effect! The end of the bar (pushed against the corner of the wall) kept moving upwards at that weight. I'll have to get somebody to stand on it, to keep it wedged into the wall, next time...

[tegid]

Legs

1. Front Squat
Set 1: 20kg x 10
Set 2: 40kg x 10
Set 3: 60kg x 10
Set 4: 80kg x 10
Set 5: 80kg x 10

2. 45 Degree Leg Press
Set 1: 200kg x 10 (60 sec recovery)
Set 2: 200kg x 10 (60 sec recovery)
Set 3: 200kg x 5 fast (30 sec recovery)
Set 4: 200kg x 3 slow (60 sec recovery)
Set 5: 200kg x 6 normal (45 sec recovery)
Set 6: 200kg x 5 slow -ve (30 sec recovery)
Set 7: 200kg x 3 fast (45 sec recovery)
Set 8: 200kg x 5 slow +ve (30 sec recovery)
Set 9: 200kg x 3 fast (60 sec recovery)
Set 10: 200kg x 6 slow -ve (45 sec recovery)
Set 11: 200kg x 3 fast (60 sec recovery)
Set 12: 200kg x 10 normal (60 sec recovery)

3. PL Leg Extension SUPERSETTED with PL Leg Curl
Set 1: 40kg x 6 .................................... 60kg x 6
Set 2: 60kg x 6 .................................... 70kg x 6
Set 3: 80kg x 6 .................................... 70kg x 6

Notes:
I went for a 20 minute jog/crawl straight afterwards.

That was hard work but I reckon that warming up with front squats actually helped with the fartlek approach to 45 degree Leg Pressing.

[tegid]

Chest and Upper Back

1. Chins (60 sec recovery)
Set 1: BW x 12
Set 2: BW x 10
Set 3: BW x 8
Set 4: BW x 6

2. Incline Dumbbell Chest Press
Set 1: 25kg x 5
Set 2: 25kg x 5
Set 3: 25kg x 5
Set 4: 35kg x 5
Set 5: 42.5kg x 2
Set 6: 42.5kg x 3
Set 7: 37.5kg x 5

3. Parallel Grip Pull Down
Set 1: 185lb x 10
Set 2: 230lb x 5
Set 3: 245lb x 5
Set 4: 245lb x 5
Set 5: 200lb x 10

4. Cable Cross Over SUPERSETTED with Narrow Grip Pull Down
Set 1: 70lb x 20 ....................................... 170lb x 15
Set 2: 70lb x 15 ....................................... 155lb x 15
Set 3: 70lb x 12 ....................................... 155lb x 12
Set 4: 200lb x 8 ......................................... 70lb x 10

5. Dumbbell Fly
Set 1: 12.5kg x 12
Set 2: 17.5kg x 10
Set 3: 17.5kg x 10

Notes:
I went for a 20 minute run afterwards as well

[tegid]

Shoulders

1. Seated Dumbbell Shoulder Press
Set 1: 22.5kg x 10
Set 2: 22.5kg x 10
Set 3: 22.7kg x 6
Set 4: 22.7kg x 6
Set 5: 30kg x 5
Set 6: 30kg x 5

2. PL Shoulder Press
Set 1: 20kg x 10
Set 2: 40kg x 10
Set 3: 40kg x 10

3: One Arm Crossover Shoulder Raise SUPERSETTED with Hanging Abs/Leg Raise
Set 1: 25lb x20L x20R .................................................. ...... BW x 12
Set 2: 25lb x20L x20R .................................................. ...... BW x 12
Set 3: 25lb x20L x20R .................................................. ...... BW x 12

Notes:
That was done pretty fast, as I have developed iritis in my left eye and had to go to hospital afterwards. Oops!

[tegid]

Arms

1. EZ Curl
Set 1: 30kg x 10
Set 2: 30kg x 10
Set 3: 30kg x 10
Set 4: 50kg x 10
Set 5: 70kg x 5
Set 6: 70kg x 5
Set 7: 70kg x 5

2. Seated Dumbbell Tricep Extension
Set 1: 30kg x 10
Set 2: 30kg x 10
Set 3: 40kg x 10
Set 4: 50kg x 6
Set 5: 50kg x 6
Set 6: 50kg x 7+1

3. Cable EZ Bicep Curl (Supine Grip) SUPERSETTED with Tricep Pushdown (Supine Grip)
Set 1: 100lb x 10 .................................................. ....... 160lb x 9
Set 2: 100lb x 12 .................................................. ....... 145lb x 8+2
Set 3: 100lb x 12 .................................................. ....... 145lb x 10

4. PL Preacher Curl (Drop Set) SUPERSETTED with Tricep Dips
Set 1: 30kg x 6 - 25kg x 1 - 20kg x 1 - 15kg x 2 ........ BW x 20
Set 2: 30kg x 5 - 20kg x 2 - 10kg x 5 ....................... BW x 20

20 minute jog (in rain)

Notes:
Still finding this hard!

[tegid]

Legs

1. Front Squat
Set 1: 40kg x 10
Set 2: 40kg x 10
Set 3: 60kg x 10
Set 4: 60kg x 10
Set 5: 80kg x 6
Set 6: 80kg x 6
Set 6: 80kg x 8

2. SLDL
Set 1: 60kg x 10
Set 2: 100kg x 6
Set 3: 100kg x 8
Set 4: 100kg x 10

3. PL Leg Extension SUPERSETTED with PL Leg Curl
Set 1: 40kg x 6 ..................................... 40kg x 6
Set 2: 60kg x 6 ..................................... 60kg x 6
Set 3: 80kg x 6 ..................................... 70kg x 4
Set 4: 90kg x 6 ..................................... 60kg x 6
Set 5: 100kg x 6 .................................... 60kg x 6
Set 6: 80kg x 8

Notes:
Plus I stretched after the workout - flexibility is SO important! I'm finding it difficult to do front squats with this eye infection (I'm going back into hospital tomorrow). I didn't realize how much I relied on my vision during squats. At least it makes me get stricter with technique.

[tegid]

Chest and Upper Back

1. Chins
Set 1: BW x 12
Set 2: BW x 10
Set 3: BW x 9

2. Bench Press
Set 1: 40kg x 10
Set 2: 60kg x 10
Set 3: 80kg x 10
Set 4: 80kg x 10
Set 5: 100kg x 1
Set 6: 110kg x 2
Set 7: 110kg x 3

3. Parallel Grip Pull Down
Set 1: 140lb x 10
Set 2: 185lb x 10
Set 3: 230lb x 4
Set 4: 260lb x 1
Set 5: 290lb x 1
Set 6: 290lb x 1 - 230lb x 5 - 170lb x 7 (Drop Set)

4. Pec Deck
Set 1: 100lb x 10
Set 2: 130lb x 4 - 100lb x 3 - 70lb x 4 (Drop Set)
Set 3: 115lb x 5 - 85lb x 4 - 55lb x 10 (Drop Set)

5. PL Pulldown
Set 1: 70kg x 20
Set 2: 80kg x 14

6. Cable Cross Over
Set 1: 70lb x 10
Set 2: 55lb x 15

Notes:
The weather may have put most people off going to the gym today, in the UK. It tipped down with rain - there is a lake where the road to the gym used to be! Only a few die-hard souls managed to make/swim in, to use the weights and yes, I was one!