Training 27th Feb 2009: BP/GPP 1.1.13

Mobility warmup

A1 Bench press 70x5, 80x5, 90x6
A2 GHR w. mini BWx12,12
B1 Pullup BWx9,8
B2 Military press 55x8,8
C1 Stepup @20" 25'sx8,8
C2 Standing calf raise 190x8,8
D1 Tripod plank 2x45s
D2 Ghetto rev hyper vs green band x12,12

At home: restoration

Training 20th Feb 2009: GPP 1.1.12

Trained at work gym.

Mobility warmup

A1 Chest press 80x10,10
A2 BB row 70x8,8
B1 DB O/H press 24'sx8,8
B2 Cable rev flye 6.75'sx10,10
C1 Pressdown 70x8, 60x8
C2 EZ curl +20x12,10
D Plank w. rear foot elevated 2x45s

At home: restoration

Training 18th Feb Training: BP/GPP 1.1.11

1st session (1130)

Mobility warmup
A1 RDL 120x8
A2 BB rev lunge 80x8
B Plank-to-side-plank 2x45s/30s

2nd session (1800)

Mobility warmup
A1 Seated calf raise 90x6
A2 Bench press 75x3, 85x3, 95x5[PR], 90x4
B1 Cybex converging shoulder press 100x8
B2 Hammer iso pulldown 120x6

At home: restoration

Training 17th Feb 2009: Conditioning

Treadmill intervals, 25mins inc. 5min warmup

15s on/30s off

15% incline, 4mph

Training 16th Feb 2009: GPP 1.1.10

Mobility warmup

A Hammer iso low row 60x10(+2)
B1 DB flye 20'sx15
B2 DB bent lateral 15'sx15
C1 Rolling tri extn vs mini 12.5'sx12
C2 DB curl 12.5x12(+2)
D Plank-to-side-plank 2x45s/30s

At home: restoration

Training 14th Feb 2009: GPP 1.1.9

Mobility warmup

A GHR w. mini vs 1 chain x8,8
B1 Pullup BWx8,8
B2 Military press 50x10,10
C1 DB Step up @ 16" 25'sx12,12
C2 Standing calf 180x12,12
D Plank-to-side plank 2x45s/30s

At home: restoration

Training 11th Feb 2009: BP/GPP 1.1.8

Mobility warmup

A BB row 80x7
B1 DB press 27.5x6
B2 Rear delt machine 120x7
C1 Pressdown #14x7
C2 EZ curl +30x6
D1 Tripod plank 2x45s
D2 Side plank 2x30s/side
D3 45o back raise BWx15
E Bench (deload) 60x5,5,5

At home: restoration

Training 9th Feb 2009: GPP 1.1.7

All lower body exercises taken gently due to sciatica.

Mobility warmup

A1 Front squat 60x12
A2 RDL 100x12
B1 Hammer iso pulldown 100x12
B2 Cybex converging shoulder press 80x12
C1 BB rev lunge 60x10
C2 Seated calf raise 50x12
D Tripod planks 2x45s

At home: restoration

Training 7th Feb 2009: DL/GPP 1.1.6

Mobility warmup

A1 Sumo deadlift 130x5, 150x3, 167.5x5[PR]
B1 Hammer iso row 75x8,8
C1 DB flye 20'sx8,8
C2 DB bent lateral 15'sx10,10
D1 Rolling tri extn vs mini 12.5'sx8,8
D2 DB curl 12.5'sx8,8
E1 Tripod plank 2x45s
E2 Chin machine abs #4x15,15
F1 45o back raise vs green + mini bands x13,13
F2 Hanging leg raise BWx15,15

At home: restoration

Training 5th Feb 2009: BP/HIIT

A1 Bench press 80x5, 90x3, 95x4
A2 KB medley 30sx4@24kg

Training 4th Feb 2009: GPP1.1.5

All training at home due to car in the shop...

Mobility warmup

A1 Unilateral band leg curls Greenx12
B1 Pullup 10x8
B2 Military press 56x7
C1 BB stepup 46x10
C2 Unilateral calf raise 20x12
D1 Tripod plank 2x45s
D2 Medball rotation 2x15,15
E1 Spreadeagle medball situp 2x15,15
E2 Ghetto rev hyper BWx15,15

Restoration

Training 02nd Feb 2009: SQ/GPP 1.1.4

Mobility warmup

A1 Squat - too sore to squat today
A2 BB row 60x12
B1 DB o/h press 25'sx10
B2 Rear delt machine flye 80x12
C1 Pushdowns #12x12
C2 EZ bar curls EZ bar+20x12
D1 Planks 2x45s
D2 Hanging leg raise BWx15,15
E1 Chin machine abs #4x12,12
E2 45o back raise vs. green + mini bands x12,12

At home - rolling + stretching