Training 29th Sept 2008: ME Lower

A Squat 105x3, 120x3, 135x3
B1 GM, narrow stance 65x8,8,8,8
B2 Leg extn 170x16,15,15,15
B3 Roman chair BWx20, swiss bar+5x12
C1 Standing calf 180x13
C2 Single leg 45o back raise vs 2xminibands x12
+35s ad stretch, +30s calf/PF stretches

Training 28th Sept 2008: DE Upper

A Speed bench 55%x8x3 (55kg)
B1 JM press 50x8,8,8
B2 Neck harness 15x20,14
C1 Farmer's walk shrugs x12,10,8
C2 Pullups BWx9,6,5
+30s doorway + lat stretches

Training 26th Sept: DE Lower

A 12" box squat 65%x10x2 (97.5kg)
B Speed pulls vs green band 60%x10x1 (120kg)
C1 Rack pulls (below knee) 160x4, 170x4,4
C2 BB rev lunges 75x5,5,5
+30s ad + ref stretches

Training 25th Sept 2008: Yoga

1hr yoga class.

Training 24th Sept 2008: ME Upper (H)

A1 Bench (pinky) 70x3, 80x3, 90x5[PR]
A2 Miniband facepulls x15,15,15
B1 Seated cable row (neutral) 140x12,10,10,8,8
B2 Neck harness 15x20,13
C1 Lateral raise 10x10,10
C2 Bent lateral 10x13,12
C3 V-bar pushdown #11x15,12
+30s pec flye stretch @12.5's

Training 23rd Sept 2008: Conditioning

Treadmill intervals
20mins total
5mins warmup/cooldown
30s/90s, 4.5kph/17kph

Training 22nd Sept 2008: ME Lower

A Squat 97.5x5, 105x5, 112.5x5
B1 GM, narrow 60x10,10,10
B2 Leg extn 170x15,15,12
C1 Roman chair BWx10, 20x11
C2 Standing calf raise 180x12
+30s hip/ham/ad stretches

Training 20th Sept 2008: LA Sh!tness Crew come to Cardiff

The Rush & Ram-Man in the house. We did:

Squats, all manner of stances, some with bands
Reverse band deadlift - up to a few singles
Reverse band bench - up to a few singles (got 170kg, failed 180...?)
T-bar rows & chins

+ 3-piece Colonel's Meal.

Training 18th Sept: DE Lower (H)

A 12" box squats @60% 90x12x2
B Speed pulls vs green band @55% 110x10x1
C1 Rack pulls (below knee) 140x5, 160x5, 150x5
C2 BB rev lunge 70x6,6,6

Training 17th Sept: ME Upper

Tired, sore and rushed today - hence the abbreviated routine.

A Bench press (pinky, paused) 60x5, 70x3, 80x3, 90x3,3
B Seated cable row (neutral) #8x10,10
C1 Inc. DB flye 12.5'sx20,20
C2 V-bar pushdowns #10x17,10

Training 15th Sept 2008: ME Lower

A Trap bar DL 160x5, 170x3, 180x1, 190x1, 180x1
B 45o Leg press 220x5,6, 260x2, 220x3, 180x8
C1 Leg extn 170x15,15,12
C2 Leg curl #17x10,8
C3 Roman chair situp 20x12,10

Training 14th Sept 2008: DE Upper

Training in Fareham LA Shitness with Ram-Man.

A Speed bench 60x8x3
B1 CG foam press 90x5,5
B2 DB row 32x15,15
C1 Pullups BWx9,10
C2 High pull from hang 60x10,10
+ some KB stuff

Training 11th Sept 2008: DE Lower

A 12" box squat vs 28kg chains (55%) 82.5x8x2
B Front squat 85x5,5
C 45o back raise BWx25,25

Training 10th Sept 2008: ME Upper

A Bench (pinky) 80x5, 90x3, 100x1 (+1 forced), 90x3, 70x7
B1 Seated cable row (neutral) #8x12,10,10,10,8
B2 Neck harness 15x17,15
C1 Rolling tri extn vs miniband 7.5'sx16,12,10,10,10
C2 Seated lateral raise 15'sx12,10,10,10,8
C3 Bent lateral raise 10'sx10,8,8,8,8

Training 8th Sept 2008: ME Lower

A Squat 120x3, 140x1, 140x2(F)
B Iso squat 150x7,6,7
C1 Leg extn #7x20,15,12
C2 Standing calf raise 180x13,10,7

Training 7th Sept 2008: DE Upper

A Bench vs 22kg chains 50x8x3
B1 CG 4-board 80x5, 85x5,4, 80x5,5
B2 DB row 40x10,8,8,8,7
C1 Pullup BWx7,6,5,5,5
C2 Cybex bench press shrug 160x17,15,12,12,10
C3 Neck harness 15x15,13
D EZ rev curl 15x15,13
+60s doorway, 60s lat stretch

Training 5th Sept 2008: DE Lower

A 12" box squat vs 28kg chains 10x2@50%(75kg)
B Speed pulls vs ~50kg chains 6x1@50%(100kg)
140x1, 160x1,1,1
C Front squat 60x5, 70x5, 80x6
D1 45o back raise vs miniband x16, vs 2xminiband x15,15
D2 Cybex leg extn 30x20,15,15

Training 3rd Sept 2008: ME Upper

A 2-board press 60x5, 70x5, 80x3, 90x1, 100x1, 110x1, 115x1[PR], 110x1
B1 Seated cable row (neutral) #7x15,12,10
B2 Neck harness 15x15,12
C1 Rolling tri. extn. vs miniband 7.5'sx15,12,10
C2 Seated lateral raise 15'sx12,10,10
D1 Cybex bicep machine 10x20,10
D2 Gripper 40x15,12
+40s pec flye stretch @ 12.5's

Training 1st Sept 2008: ME Lower (M)

A 12" box squat (touch & go) 90x5, 110x3, 120x1, 130x1, 140x1, 150x1, 140x1
B1 GHR w. miniband vs. 3.4kg chain x8,8,8
B2 Rev. lunge 60x6,6,6
C1 Roman chair situp 20x10,10,10
C2 Single-leg 45o back raise vs. 6.7kg chains x12,12,12