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81

25th March '08
ME Lower

A. PL Back Squats
135lbs5, 155lbs/5, 185lbs/5, 205lbs/5, 225lbs/3

B. RDL
(135lbs) 3 x 8

C. Sprinter Sit-ups
3 x 20

D. DB Farmers’ Walk
(55lbs) x 20m

Then, 2.5 minute jog on treadmill (easy)…

Comments:

  • Not too bad…
82

Friday 28th March '08
ME Upper

A. Bench Press
Bar/5, 115lbs/5, 135lbs/5, 145lbs/5, 155lbs/5, 160lbs/5

B. Neutral-Grip DB Bench
(40lbs) 15, 11

C. superset
i. One-arm Seated Cable Rows - (12) 3 x 10
ii. One-arm scarecrows - (4) 3 x 10

D. DB Shrugs
(65lbs) 3 x 12

E. Two-Arm DB Curls
(25lbs) 10, 10, 6

Comments:

  • Pretty good workout…
83

Saturday 29th March '08
SAQ workout

  • 10 minutes warm-up

  • Ladder drills - 4 sets of 2 drills (each drill = 2 trips thru the ladder)

  • Med-ball slams 2 x8

  • Push-ups on push-up bars - 3 x 12

  • Static stretching

Comments:
Got a fair bit of sweat going… It’s been a while since I last used my speed ladder, will try to use it more often.

84

Sunday 30th March '08
Speed + Conditioning workout

[ul]
[li]12 minutes warm-up
[/li][li]3 x 10m flat starts
[/li][li]2 x 20m flat starts
[/li][li]3 x 20m 2 pt, staggered starts
[/li][li]1 x 30m 2 pt, staggered starts
[/li][/ul]

Then, started my Deck of cards workout…
Diamonds: Jumping jacks x 3
Club: bw Squats x 1
Hearts: Mountain Climbers x 2
Spades: Squat thrusts x 1
Joker: 400m run

2-10: # as shown
Face Cards: 10
Ace: 11

  • Did 24 cards - stopped after I did my first Joker… Too tired to continue…

Comments:

  • Speed work wasn’t too bad.
  • Deck of cards was tough but fun…
85

Monday 31st March '08
RE Upper

A. Bodyweight Dips
17, 11, 7 (total: 35)

B. superset
i. Lat pulldown machine - (55kg) 3 x 8
ii. Seated Rear Delt DB Raise - (7.5lbs) 3 x 10

C. Standing DB Shoulder Press
(35lbs) 3 x 10

D. superset
i. BB Shrugs - (115lbs) 2 x 12
ii. Alt. Hammer Curls - (30lbs) 2 x 10

E. Swiss-ball crunches
(10lb) 3 x 10

Comments:

  • Good workout.
86

Monday 12th May 08
ME Lower

A. Box Squats (above parallel)
135lbs/5, 185lbs/5, 205lbs/5, 225lbs/5, 235lbs/5, 245lbs/3 - PR: new 3RM (+10lbs)

B. Pull-throughs
(16) 3 x 10

C. Sit-ups 2 x 20
followed by 1 minute of prone plank

Comments:

  • Good workout, pleased with my box squatting today.
87

14th May 08 Wednesday
ME Upper

A. Incline Bench
Bar/5, 95lbs/5, 115lbs/5, 135lbs/5, 145lbs/5, 145lbs/3

B. DB Incline Bench
b 17[/b], 14
PR: +2 reps

C. superset
i. One-arm DB Rows - b 3 x 8 - PR: +5lbs[/b]
ii. Seated DB Cleans - (25lbs) 3 x 8

D. DB Shrugs
(80lbs) 3 x 10

E. EZ-bar Curls
b 3 x 8
PR: +10lbs[/b]

F. Freemotion 2-position Cable Crossovers
(7) 3 x 5

Comments:

  • Good workout…
88

Tuesday 27th May '08
Upper Body Workout

A. Bench Press
(145lbs) 4 sets x 5 reps

B. BB Rows
(135lbs) 4 sets x 5 reps

C. Military Press
(95lbs) 4 sets x 5 reps

D. Seated Rear Delt DB Raise
(15lbs) 3 x 8

E. Seated Cable Chest Fly
(8) 3 x 8

Comments:

  • Good workout… Bench got pretty tough, but didn’t have much problems with the rest of the exercises.