Training 27th May 2009: BP (5's)

Matt Kroc a.k.a. me in 10yrs!

11:30 (80.1kg/176lb/12st 8)

A1 Bench press 60x5, 70x5, 80x12 [PR]

S1 Pec @ 10's x45s

Training 26th May 2009: SQ (5's)

11:00 (81.1kg/178lb/12st 10)

A1 Squat 85x5, 100x5, 112.5x5

B1 RDL 110x4x8 (back tweak on last set)

C1 Leg extension 50x2x20

S1 Hip x30s

Training 22nd May 2009: DL (3's)

13:00 (79.7kg)

A1 Sumo deadlift 105x3, 120x3, 135x5
B1 Military press 40x3, 45x3, 50x8
B2 Neutral chinup BWx3,3 10x6
C1 45 degree back raise BWx2x20
C2 Roman chair situp BWx2x15

Training 21st May 2009: Cardio

Cycle x2 sessions totalling 25mins (AM/PM)

Training 20th May 2009: Cardio

Cycle x2 sessions totalling 25mins (AM/PM)

11:00 (80kg/176lb/12st 8)
30 mins incline treadmill walking

Training 19th May 2009: BP (3's)

11:00 (80.7kg/178lb/12st 10)

Shoulder crank 2.5'sx10
A1 Bench press 62.5x3, 72.5x3, 80x10 [equalled PR]
B1 DB row 35x10,10,8,8
B2 Rope pushdown 50x12,10,8,8
C1 Half-kneeling cable bar lift 6.25x2x10/side
S1 Pec @ 10's x45s
S2 Lat x45s

Training 18th May 2009: SQ (3's)

Trilogy Training was fun but it's time to get serious...!

10:45 (81.4kg/179lb/12st 11)

A1 Squat 90x3, 105x3, 117.5x3

B1 RDL 100x4x8

C1 DB reverse lunge 26'sx3x6/side

C2 Cable ab pulldown 31.25x15, 33.75x2x15

D1 Leg extension 40x20, 45x20

S1 Hamstring x45s

S2 Adductor x45s

S3 RF x45s

S4 Hip flexor x45s

S5 Calf x30s

Cardio: Cycle x2 sessions totalling 25mins (AM/PM)

Training 17th May 2009: Cardio

17:30 (81.3kg/179lb/12st 11)

Elliptical x20mins
KB stuff x10mins

Training 15th May 2009: Chest/biceps (Low V/High I)

10:45 (80.8kg/178lbs/12st 10)

A1 Bench press 80x3x5

B1 DB bench press 35'sx2x6

C1 EZ curl +30x6,6,5

S1 Pec flye @ 12's x30s

S2 Bicep x45s

Cardio: Cycle x2 sessions totalling 25mins (AM/PM)

Training 14th May 2009: Legs (Mod V/Mod I)

11:00

A1 Squat 80x3x8

B1 RDL 100x3x8

C1 Half-kneeling cable lift 3.75x10/side

C2 Step-up w. high knee BWx3x10

D1 Cable ab pulldown 28.25x2x20

S1 Adductor x45s

S2 RF x45s

E1 Single-leg 45 degree back raise BWx15/side

S3 Hamstring x35s

Cardio: Cycle x2 sessions totalling 25mins (AM/PM)

Training 13th May 2009: Cardio

Cycle x2 sessions totalling 25mins (AM/PM)

Training 12th May 2009: Shoulders (High V/Low I)

10:30 (81.9kg)

Shoulder crank 2.5'sx10

A1 DB shrug 35'sx3x20

A2 Single-arm KB press 16x15,15,13

B1 Cable side lateral 3.75x15,12

B2 Cable front raise 3.75x12,10

B3 Cable reverse flye 3.75'sx12,10

C1 Half-kneeling cable raise 3.75x10/side

C2 2-hand KB swing 40x2x10

S1 Shoulder x45s

D1 V-bar pushdown 25x50

Training 11th May 2009: Back/triceps (Low V/High I)

11:00 (82.6kg/182lbs/13st)

A1 Neutral-grip chinup BW+10x4x5
A2 Broomstick O/H reverse lunge x3x6/side
B1 Cable seated row (pronated grip) 62.5x4x6
B2 Kneeling hip flexor mobilisation x3x10/side
S1 Lat x45s
C1 Rope pushdown (RP) 50x10+5+5=20RP
S2 Tricep x45s @10kg

Cardio: Cycle x2 sessions totalling 25mins (AM/PM)

Training 8th May 2009: Chest/biceps (Mod V/Mod I)

10:30

A1 DB bench press 30'sx4x8

A2 Cable backhand 3.75x2x15

B1 Machine press 60x3x8

B2 EZ curl +20x3x8

C1 Machine flye 40x3x10

C2 Thibaudeau curl 10'sx8, 8'sx8, 6'sx10

S1 Pec flye @ 12's x30s

S2 Bicep x40s

S3 Shoulder x40s

Training 7th May 2009: Legs (High V/Low I)

10:30

A1 Front squat 50x12 (aborted due to devastating quad cramp)

B1 RDL 80x3x12

C1 Single-leg extension 35x3x12

C2 Single-leg calf raise 24x3x15

C3 Walking lunge BWx3x15

D1 Cable ab pulldown 26.25x2x20

D2 45 degree back raise BWx2x20

S1 RF x40s

S2 Adductor x30s

Training 6th May 2009: Shoulders (Low V/High I)

09:00

Shoulder crank 2.5'sx10

A1 Military press 50x3x5

A2 Hanging leg raise BWx2x15

B1 BB shrug 100x3x8

B2 2-hand KB swing 32x2x15

C1 Rope pushdown 25x30

S1 Shoulder x40s

Training 5th May 2009: Back/triceps (Mod V/Mod I)

11:15

A1 Neutral-grip chins BWx8,8,6

B1 DB row 35x3x8

C1 Cable low row 60x2x10

D1 Facepull 25x2x15

S1 Lat stretch x45s

E1 Parallel dip BWx3x10

F1 Rope pushdown 35x10, 40x2x10

G1 Single-arm reverse-grip cable pushdown 10x10

S2 Tricep stretch x30s

Training 1st May 2009: Chest/biceps (High V, Low I)

0915 - weak today, possibly due to early start.

Short rest periods (under 30s)

Shoulder crank 2.5'sx10

A1 DB bench press 30x12, 27.5x12, 25x12

B1 Machine press 50x12, 40x2x12

C1 Incline DB flye 14'sx12, 12'sx12, 10'sx12

C2 EZ curl +20x12, +15x12, +10x12

D1 Machine flye 25x3x15

D2 Alt DB hammer curl 12'sx3x12

E1 DB curl (drop set) 6'sx10, 3'sx10, 2'sx10