Tuesday 13th November '07 RE Upper
~ 48 minutes total
8 minutes warm-up: general + mobility work
A. Flat DB Bench (w/ 90 seconds rest)
(40lbs) 21, 13, 13 [total: 47]
Up the weight this time. Still not particularly heavy, I’ll slowly increase the weight with time. Decent, shouldn’t be a problem doing more the next session.
B. superset.
i. Lat Pull-down Machine - (55kg) 3 x 10
ii. Seated DB Cleans - (20lbs) 3 x 10
Good solid work here…
C. Seated DB Shoulder Press
(35lbs) 10, 10, 5
Last set was poor. Probably shouldn’t have gone for 10 in the first two sets - will go for 3 x 8 next time.
D. superset.
i. BB Shrugs - (140lbs) 3 x 10
ii. Alt. Hammer Curls - (15lbs) 3 x 10
Grip was tested on the shrugs towards the end, but still easy superset here. Will need the up the weight next time.
Friday 16th November '07 ME Upper
~ 44 minutes total
A. Bench Press
Bar x 5
70lbs x 5
100lbs x 5
115lbs x 5
135lbs x 5
150lbs x 5
B. Flat DB Bench Press (w/ 3 minutes rest)
45lbs x 15
45lbs x 10
C. superset
i. BB Rows (105lbs) 3 x 8
ii. Chest-supported High DB Rows (20lbs) 3 x 8
D. DB Shrugs
65lbs x 10
65lbs x 10
65lbs x 10
E. BB Curls
55lbs x 10
55lbs x 10
Comments:
Good training, everything went well.
Actually went into the training feeling pretty sleepy (lack of sleep these days), but went through the session with no problems.
Monday 19th November '07
Speed workout
~ 1 hour total
[ul]
[li]15 minutes: 400m jog + stretching + power speed drills
[/li][li]3 x 10m (flat start)
[/li][li]2 x 20m (flat start)
[/li][li]2 x 30m (sprint start)
[/li][li]Core Circuit - 8 exercises, 20 seconds on, 20 seconds off
[/li][li]Cool-down: 400m walk + static stretching for lower body
[/li][/ul]
Monday 26th November 1. ME Lower
~ 44 minutes total
10 minutes of mobility work for warm-up
A. Front Squats
115lbs/5, 135lbs/5, 145lbs/5, 155lbs/3, 165lbs/2
B. Bulgarian Split-Squats
(40lbs) 2 x 8
C. Scissor Hip Extension
3 x 10
D. Sprinter Sit-ups
2 x 20 total reps
2. GPP session
~ 15 minutes total
1 x Circuit [2 mins 47.90 seconds]:
20 Jumping Jacks + 10 Burpees + Stair-running up to 12th floor
after three minutes…
100 Jumping Jacks straight
after a bit of rest…
Static stretching for lower body
Comments:
[ul]
[li]Gym workout wasn’t too bad
[/li][li]GPP workout was short but sweet.
[/li][li]Quads got really tight on the way up the stairs during the circuit…
[/li][/ul]
B. superset.
i. [b]Lat Pull-down /b 3 x 10
ii. Seated DB Cleans (25lbs) 3 x 8
C. Seated DB Shoulder Press
(35lbs) 3 x 10
D. superset.
i. BB Shrugs (135lbs) 3 x 12
ii. Elbows-Out Triceps Extensions (25lbs) 3 x 8
Then, a bit of GPP work in the form of the rowing machine:
4 minutes total, 895m total - 1 minute easy, 30 secs fast, 1 minute easy, 30 secs fast, 1 minute easy
Comments:
[ul]
[li]Good workout
[/li][li]Rowing was tiring.
[/li][/ul]
5th January 2008 Saturday
Foam rolling + Medicine Ball + Grip work
~ 25 minutes
foam rolling for my lower body;
Med-ball work for 10 minutes - tried things like circles around the body, clean and press etc;
CoC Trainer Gripper - 3 x 5 on right hand, and assisted ones on left as I couldn’t close it with my left hand;
1 minute Plank
Comments:
Nothing too taxing, a good recovery session I suppose.