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Adam's journal
http://exrx.net/forum/viewtopic.php?f=3&t=8384
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Author:  Ausbris [ Wed Oct 19, 2011 6:42 am ]
Post subject:  Adam's journal

c1w2d4
19/10/11, 7pm, 1 hour

Bit of yardwork today, felt good to burn off remainder of energy with some weights. Need to concentrate on form on Bulg Splits and O/H. Still improving these though.

Squat
81 * 8
115 * 3
125 * 3
136 * 8

Bulg S/Squat
Bar * 8/7/7/6

Step ups
48 * 14/11

O/H Squat
Bar * 7/7/5/6

Lunges
Bar * 8/7/6/4

Author:  Ausbris [ Thu Oct 20, 2011 6:07 am ]
Post subject:  Re: Adam's journal

c1w3d1
20/10/11, 8pm, 50 mins

Wife and daughter went to bed early. I looked at my home gym and I swear it winked at me...

Bench
81 * 10
103 * 5
114 * 3
125 * 5

D/B fly
33 * 7/7/6/5/5

C/grip bench
103 * 6/6/7/7/4

Lying tri ext
48 * 10/8/8/4

Inverted row
Body wt * 10/10/12

Author:  Ausbris [ Mon Oct 24, 2011 4:03 pm ]
Post subject:  Re: Adam's journal

c1w3d2
25/10/11, 530am, 50 mins

Must do more morning workouts - great way to start the day

Deadlift
103 * 7
114 * 5
125 * 3
147 * 5

Good mornings
37 * 8/9/8/5

B/B bent over row
81 * 9/8/7/6

D/B bicep curl
33 * 6/6/5/5/3

Reverse B/B curl
37 * 8/8/7/7

Author:  Ausbris [ Wed Oct 26, 2011 3:16 am ]
Post subject:  Re: Adam's journal

c1w3d3
26/10/11, 5pm, 1 hour

Best workout for a few weeks!

Press
56 * 7
70 * 5
81 * 3
92 * 4
92 * 4 (couldn't help myself!)

Rear delt row
33 * 8/8/8/9

Lat raise
11 * 7/7/6/6/5

Front raise
17 * 8/7/6/5/4

B/B clean & press
59 * 6/7/6/6

Pushups & planks between sets

Author:  Ausbris [ Thu Oct 27, 2011 5:56 am ]
Post subject:  Re: Adam's journal

c1w3d4
27/10/11, 8pm, 1 hour

Last cycle 3 workout - starting deload next workout.

Squat (more warmup than usual, wanted to be ready for the PR!)
81 * 8
103 * 7
114 * 5
125 * 4
136 * 3
147 * 3

Bulg S/Squat
Bar * 8/9/8/6

Step ups
Bar * 12/8/5

O/H Squat
Bar * 7/7/7/6

Lunges
Bar * 8/8/6/3

Author:  Ausbris [ Fri Oct 28, 2011 4:32 pm ]
Post subject:  Re: Adam's journal

c1w4d1
29/10/11, 630am, 50 mins

Tight schedule here, up early to get some work done. Took dog for 20 min walk, looking for chin up locations in the playgrounds - none found yet!

Bench
59 * 8
70 * 10
81 * 12

D/B flys
22 * 10/10/10

C/grip bench
81 * 10/10/10

Inverted rows
10/10/10

No time for tri extensions ;(

Author:  Ausbris [ Sun Oct 30, 2011 4:18 am ]
Post subject:  Re: Adam's journal

c1w4d2
30/10/11, 6pm, 40 mins

Rushed through this deload, it was either a case of do it now, or Tuesday (hockey game tomorrow night). 20 min walk prior to workout. Happy with good mornings - starting to feel it in hammies - will continue to increase wt.

Deadlift
81 * 5
81 * 5
92 * 10

B/B bent over row
81 * 8/8/8/8

D/B Bicep curls
22 * 8/8/8/8

Reverse B/B curl
Bar * 8/8/8

Good mornings
59 * 8/8/8

Author:  Ausbris [ Tue Nov 01, 2011 5:17 pm ]
Post subject:  Re: Adam's journal

c1w4d3
2/11/11 7am, 50 mins

More deload, meh... 30 min walk prior to lifting.

Press
Bar * 5
48 * 5
59 * 10

Rear delt row
33 * 8/8/8/9

Lat raise
11 * 7/8/8/7

Front raise
17 * 9/8/7/6

B/B clean & press
59 * 8/7/6/5

Author:  Ausbris [ Fri Nov 04, 2011 6:00 am ]
Post subject:  Re: Adam's journal

c1w4d4
4/11/11 8pm, 45 mins

Squat
59 * 5
81 * 5
92 * 5

O/H squat
Bar * 5/7/8/7/6

Split squat
48 * 7/8/8/7

Lunges
48 * 8/8/7/7

B/B bent over row
92 * 7/7/8/8

Author:  Ausbris [ Sat Nov 05, 2011 6:53 am ]
Post subject:  Re: Adam's journal

c2w1d1
5/11/11, 8pm, 1hr

20 min jog prior to lifting. Bit of back soreness, but I think it's from sitting in a chair all day playing poker!
Weighed myself earlier today - 70.2kg (154#). Looking on target to hit body wt. 1RM on bench at the end of December! If my old man drops by around that time I might get him to spot me a proper 1RM.

Bench
92 * 5
103 * 5
114 * 5
125 * 5

D/B flys
33 * 8/8/7/7

C/grip bench
103 * 7/7/8/8

Inverted rows
10/10/10

B/B tri ext. (increased from 48)
59 * 8/8/7/7

Author:  Ausbris [ Tue Nov 08, 2011 7:07 pm ]
Post subject:  Re: Adam's journal

c2w1d2
9/11/11, 9am, 1hr

Deadlift
114 * 5
125 * 5
136 * 5
147 * 7

B/B b/over row
92 * 8/8/7/7

Good mornings
59 * 9/8/7/6

D/B curl
33 * 6/6/6/5/4

Reverse B/B curl
Bar * 8/8/7/7

Author:  Ausbris [ Thu Nov 10, 2011 5:48 am ]
Post subject:  Re: Adam's journal

c2w1d3
10/11/11, 730pm, 1hr

Press
59 * 5
70 * 5
81 * 8
81 * 8

Rear delt row
33 * 8/8/7/7

Lat raise
11 * 9/8/6/7

Front raise
17 * 8/8/7/7

B/B clean & press
59 * 8/8/7/7

Author:  Ausbris [ Sat Nov 12, 2011 4:49 am ]
Post subject:  Re: Adam's journal

c2w1d4
12/11/11, 7pm, 25mins

Went for a good 30 min jog/run prior - considering building up for a 10-15km run next year. Have done it before with good time, but I'll have to think about it - not great on the knees! As a result of the run, I didn't feel like doing anything except the squats. I'm still counting this in my cycle! Will work a little assistance stuff in tomorrow with bench.

Squat
81 * 8
103 * 5
114 * 5
125 * 5
136 * 7

And I'm spent...

Author:  Ausbris [ Tue Nov 15, 2011 6:27 am ]
Post subject:  Re: Adam's journal

c2w2d1
15/11/11, 7pm, 50mins

Bench
103 * 4 - target was 3, no idea why I decided to do 4!
114 * 3
125 * 5
125 * 5 - damn habit of repeating my max!

Overhead squat
Bar * 9/8/8/7 - felt considerable improvement in form - http://www.t-nation.com/free_online_article/most_recent/optimizing_the_overhead_squat

D/B flys
33 * 9/8/7/6

C/grip bench
103 * 7/7/8/8

Inverted row
body wt * 10/10/10

Lying tricep ext
59 * 9/8/8/7

Author:  Ausbris [ Thu Nov 17, 2011 5:26 am ]
Post subject:  Re: Adam's journal

c2w2d2
17/11/11, 730pm, 50mins

Sad day, a hockey teammate was killed on the roads - a mere 40 yrs of age. Didn't feel like working out - will organise black armbands for the game next Monday.

Deadlift - grip strength failing before PC - need to work on grip strength and keep upping the wt!
125 * 3
147 * 3
158 * 7

B/B b/over row
92 * 7/6/7/6

Good mornings - loving these more each time!
59 * 9/8/7/7

D/B curl
33 * 6/6/6/5/4

Reverse B/B curl - will now use 48lbs each time.
Bar (37) * 8/8
48 * 7/7

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