Training 29th April 2009: Legs (Low V/High I)

Moved Thurs to Wed to accommodate an afternoon of bowling....

A1 Front squat to high box (1" above parallel) 20x10, 40x8, 60x5, 80x5, 100x3x5
B1 Single-leg RDL 35x3x6
C1 Standing cable ab pulldown 23.75x20, 26.25x20
C2 Two-hand KB swing 32x2x15
S1 RF x35s
S2 Hamstring x35s
S3 Glute/piriformis x35s

Training 28th April 2009: Shoulders (Mod V/Mod I)

Shoulder crank 2.5'sx10
A1 DB shrug 35'sx12,12,12 (paused)
B1 DB side lateral 12'sx8,8,8
B2 Hanging leg raise BWx10,10,10
C1 Standing cable reverse flye 6.25x8, 3.75x10,10
D1 Rope pushdown 20x25,25
S1 Shoulder stretch x35s

Training 27th April 2009: Back/triceps (High V, Low I)

Giving Dave Tate's Trilogy Training (http://www.elitefts.com/view/?sp=2820) template a go....

A1 DB row 30x15,15,15
B1 CG neutral chinup BWx6,6,6
B2 Pulldown abs 18.75x15,15
C1 Rope low row 40x15,15,15
D1 Facepull 25x15,15,15
S1 Lat stretch x35s
E1 Ford presstension 40x15,12,12
F1 Rope pushdown 18.75x15,12,10
G1 Single-arm reverse-grip pushdown 3.75x10,12,12

Training 24th April 2009: A (2*15-20) (plus First Blood Part II)

A1 KB O/H reverse lunge 24x15,15
A2 DB bench press 30'sx15,15
B1 Single-leg extension 35x15,15
B2 Single-arm DB row 30x15,15
C1 Single-arm reverse-grip pushdown 15x20,13
C2 Single-arm cable curl 15x15,8
D KB snatch @24kg x24 reps in 2mins

In the meantime, and as always The Rush.... go f**k yourself!

Training 22nd April 2009: B (3*10-12)

Shoulder crank 2.5'sx10 (http://asp.elitefts.com/qa/default.asp?qid=63923&tid=)
A1 Single-leg RDL 30x10,10,10
A2 KB O/H press 24x10,10,10
B1 Single-leg leg curl 30x12, 35x10,10
B2 CG neutral chinup BWx10,10,6
C1 Single-leg calf raise w. KB 20x15,10
C2 Side lateral raise 8'sx15,15
S1 Pec x30s/side
S2 Hamstring x30s

Training 21st April 2009: A (4*6-8)

A1 KB O/H reverse lunge 28x8, 32x6,6,6
A2 DB bench press 25x8, 27.5x8, 30x8,8
B1 Single-leg extension 35x8, 40x8, 45x8,8
B2 Single-arm KB row 40x6,6,6,6

Training 17th April 2009: B

A1 Single-leg RDL 24x15,15
A2 Single-arm O/H KB press 20x15,15
B1 Neutral chins BWx10,8
B2 Single-leg leg curl 25x15,15
C1 Lateral raise triad (side, front, rear) 10x10,10,10

Training 15th April 2009: A

A1 O/H KB reverse lunge 24x10,10,10
A2 Single-arm KB floorpress 24x10,10,10
B1 Single-leg extension 35x12,12,12
B2 Single-arm DB row 30x12,12,12

Training 8th April 2009: Upper

A1 DB bench 25'sx12,12,12
A2 Single-arm standing cable row #10x10,10,10
B1 Single-arm Hammer decline chest press 60x10,10,10
B2 Single-arm rear delt flye 60x10,10,10
C1 Leaning cable side lateral #2x10, #1x12
C2 DC forearm curl #2x12,12
S1 Doorway stretch x30s/side
S2 Lat stretch x30s

Training 6th April 2009: Lower

A1 KB O/H Bulgarian split squat 20x12,12,12
A2 Single-leg RDL 12'sx12,12,12
B1 Leg curl 45x15,15
B2 Leg extn 55x15,15
S1 Hamstring
S2 Quad
C1 Single-arm reverse-grip pushdown 15x20,20
C2 Single-arm cable curl 15x15,15

Training 4th April 2009: MP

A1 Military press 45x5, 52.5x5, 60x6
B1 V-handle pushdown #13x13+4+3=20RP
B2 EZ curl (st) +30xAMRAP, +20xAMRAP, +10xAMRAP
S1 45s bicep stretch

Training 1st April 2009: BP

1045 - At work
25mins treadmill @3mph @7˚

1800 - At PP
A Bench press 20xmany, 60x12, 80x3, 100x1,1 (shirt on) 120x3,3,3 (~3" from touching)
B Close-grip floor press vs chains 70x5,5,5
C CSR to chest 100x12,12,12