ExRx.net

8/7/11

Deadlifts
5 x 70kgs
5 x 90kgs
5 x 110kgs
3 x 130kgs
3 x 152.5kgs
3 x 175kgs Equals rep PR. Although 185kg is my highest 3RM.

Good Mornings
8 x 60kgs
3 x 8 x 85kgs

Swiss Ball Leg Curls
3 x 12

Reverse Barbell Lunges (front grip)
8 x 50kgs
8 x 60kgs
8 x 65kgs

Windmills
5 x 20kgs
2 x 5 x 22kgs

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What if the Hokey Cokey really IS what it's all about?

9/7/11

Board Press (foam really)
10 x bar
5 x 40kgs
5 x 50kgs
3 x 60kgs
foam added
3 x 60kgs
3 x 70kgs
5 x 80khs
5 x 90kgs

Pullups (semi neutral)
8, 8, 6, 4 (same as week before)

Pushdowns
3 x 10

Barbell Curls
3 x 10 x bar

Incline Y's
10 x 3kgs
10 x 4kgs

Side Lying Ext Rotations
2 x 8 x 4kgs

Pallof Press
3 x 12

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What if the Hokey Cokey really IS what it's all about?

11/7/11

Squats
12 x bat
2 x 5 x 60kgs
5 x 75kgs
3 x 90kgs
3 x 105kgs
3 x 120kgs
5 x 135kgs

RDL's
6 x 70kgs
4 x 90kgs
3 x 8 x 110kgs

Swiss Ball Leg Curls
3 x 12

DB Bulgarian SS
3 x 8 x 22kgs

Kneeling Rollouts (off step so my knees were over the step)
3 x 8

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What if the Hokey Cokey really IS what it's all about?

12/7/11

Bench
8 x bar
5 x 40kgs
5 x 50kgs
3 x 62.5kgs
3 x 75kgs
5 x 85kgs

DB Chest Supported Rows
5 x 10 x 20kgs

CGBP
10 x 50kgs
10 x 55kgs
10 x 60kgs

Facepulls
3 x 12

Jacknifes
3 x 10

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What if the Hokey Cokey really IS what it's all about?

14/7/11

Deadlifts
2 x 6 x 70kgs
3 x 100kgs
3 x 120kgs
3 x 140kgs
1 x 160kgs
2 x 182.5kgs

Good Mornings
8 x 60kgs
3 x 10 x 80kgs

Swiss Ball Leg Curls
3 x 12

Reverse Barbell Lunges (front grip)
3 x 8 x 60kgs

Windmills
3 x 15kgs
5 x 22kgs
5 x 24kgs
5 x 24kgs

Rep PR for this weight deadlifting. Would've liked a couple more but decided today wasn't the day to grind any out.

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What if the Hokey Cokey really IS what it's all about?

18/7/11

Foam Press
2 x 8 x bar
5 x 40kgs
5 x 50kgs
3 x 60kgs
foam added
3 x 60kgs
3 x 70kgs
3 x 82.5kgs
5 x 95kgs

Pullups (semi neutral)
8, 8, 5, 4 (one less than last week)

Pushdowns
3 x 10

Barbell Curls
3 x 10

Incline Y's
8 x 3kgs
8 x 4kgs

Side Lying Ext Rotations
2 x 8 x 4kgs

Pallof Press
3 x 12

_________________
What if the Hokey Cokey really IS what it's all about?

20/7/11

Deload

Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 3 x 80kgd
3 x 100kgs
4 x 115kgs

Good Mornings
8 x 60kgs
2 x 6 x 80kgs

Swiss Ball Leg Curls
2 x 8

DB Bulgarian Split Squats
2 x 6 x 22kgs

Anti Extension Split Stance Pallof Press
4 x 10

_________________
What if the Hokey Cokey really IS what it's all about?

22/7/11

Deload

Bench
2 x 8 x bar
5 x 40kgs
5 x 50kgs
3 x 60kgs
3 x 70kgs
4 x 75kgs

Seated Rows
4 x 8

CGBP
2 x 8 x 60kgs

Pullups (various grips)
4 x 5

Facepulls
2 x 8

Pallof Press
3 x 12

_________________
What if the Hokey Cokey really IS what it's all about?

25/7/11

New Cycle

Squats
2 x 8 x bar
5 x 60kgs
2 x 5 x 70kgs
2 x 3 x 85kgs
2 x 100kgs
1 x 115kgs
4 x 3 x 130kgs

RDL's
6 x 60kgs
6 x 90kgs
6 x 110kgs
6 x 120kgs
6 x 130kgs

Ball Leg Curls (one leg eccentric)
3 x 6

Planks and Leg Lowerings

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What if the Hokey Cokey really IS what it's all about?

26/7/11

Slight change to my format as i have slightly 'jiffied' my neck/shoulder. Think it could be a slight neural problem in there, i've had it before and a spot of rest cleared it up so i've decided to eliminate everything from my training which gives me pain ie, any pushing, this cycle was meant to include heavy benching and board pressing, and any exercise in which my hands are above my head. So today was a bit if a feeler session and also dictated by what equipment was free.

DB Rows (deadstops)
Worked up to 3 reps @ 38kg. Left arm a lot weaker, which is my problem side

3 x 10 x 30kgs

Seated Rows
5 x 10 (drop set on last)

Pushdowns
4 sets

Lat Pulldowns (narrow neutral grip thing)
3 sets - strangely this didn't bother my shoulder

Standing Ext Rotations
2 x 15

Lateral Raises - thumbs up
2 x 10

_________________
What if the Hokey Cokey really IS what it's all about?

28/7/11

Deadlifts
2 x 5 x 60kgs
5 x 80kgs
3 x 100kgs
3 x 120kgs
2 x 140kgs
1 x 160kgs
4 x 1 x 180kgs

Good Mornings
8 x 60kgs
6 x 80kgs
6 x 90kgs
6 x 100kgs

Ball Leg Curls (one leg eccentric)
3 x 6

3 sets of different Pallof Press variations

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What if the Hokey Cokey really IS what it's all about?

29/7/11

Depth Jump Pushups
4 sets (just working them out)

DB Rows (deadstop)
worked up to 6 x 38kgs

3 x 10 x 30kgs

Bent Over Shrugs
3 x 12 x 40kgs

Lat Pulldown (narrow neutral grip)
2 x 10 x 63kgs followed by double drop set

Tri-set of Lateral Raises, Bent Over Raises, Standing Ext Rotations
2 sets

Zottman Curls
3 x 10 x 8kgs

_________________
What if the Hokey Cokey really IS what it's all about?

31/7/11

Squats
12 x bar
2 x 5 x 60kgs
2 x 3 x 75kgs
3 x 90kgs
3 x 105kgs
1 x 120kgs
3 x 135kgs
3 x 135kgs
3 x 140kgs Equals my rep PR.
3 x 130kgs

Felt strong after the second set @ 135kgs so decided to go for 140kgs. To equal my rep PR after doing two sets previous @ 135khs bodes well.

RDL's
6 x 70kgs
6 x 90kgs
6 x 110kgs
6 x 120kgs
6 x 130kgs

Ball Leg Curls (one leg eccentric) / 'Stir the pot' superset
3 x 6 / 3 sets of pain.

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What if the Hokey Cokey really IS what it's all about?

1/8/11

DB Rows (deadstops)
worked up to 5 @ 40kgs

Seated Rows
5 x 10

Lat Pulldown (narrow neutral)
worked up to 8 @ 70kgs

3 x 10 x 56kgs

Pushdowns
3 x 10

Side Lying Ext Rotations
3 x 12 x 4 kgs

_________________
What if the Hokey Cokey really IS what it's all about?

5/8/11

Deadlifts
2 x 5 x 70kgs
3 x 3 x 90kgs
3 x 120kgs
2 x 140kgs
1 x 160kgs
1 x 180kgs
1 x 190kgs
1 x 200kgs
1 x 185kgs
1 x 185kgs

5 x 1 x 160kgs (performed as a cluster maybe 10-15 sec rest)

DB RDL's
3 x 8 x 32kgs

Ball Leg Curl (one leg eccentric)
3 x 6

Pallof Press
3 x 12

_________________
What if the Hokey Cokey really IS what it's all about?