30th April 2010 (1C)

15:00 (Home)
A DB floor press 37'sx6+3+2=11RP
S1 Doorway x55s/side
B Muscle clean & press 50x8+4+2=14RP
S2 Shoulder x55s
C Kneeling bar pushdown vs green band x7+5+3=15RP
S3 Tricep @20kg KB x55s
D CG pullup BWx10+4+2=16RP
E BB bent row 67x8+5+3=16RP
S4 Lat x55s

28th April 2010 (2B)

4 miles bike
1515 (ABW)
A EZ curl +30x7+3+2=12RP
B Alt DB hammer curl 14x10/side
S1 Bicep x50s
C DC toe press 3 plates x 8
D BB glute bridge 80x10+6+5=21RP
S2 Hamstring x50s
E Front squat 80x6, 60x12
S3 Quad x50s
F Reverse hyper iso hold x2x30s

Back still hurting today hence the light squatting - and a pint of
whole milk PWO!

Also it seems I forgot to post my 2A workout from last week (23rd - 2 days after initial sleeping-back-tweak):
A Spider curl 12'sx8+3+2=15RP
B Dante cable curl 3.75x12/side
S1 Bicep x45s
C DC toe press 3 plates x8
D 45 degree GHR 20x10+4+3=17RP
S2 Hamstring x45s
E Leg press 6 plates x6, 4 plates x20
S3 Quads x45s

26th April 2010 (1B): DC home improv continued!

13:00 (Home)
A Pushup vs green band BWx6+3+2=11RP
S1 Doorway x50s
B Double KB press 24'sx8+3+2=13RP
S2 Shoulder x50s
C CG KB pushup w/feet suspended BWx5+3+2=10RP
S3 Tricep w/24kg KB x50s
D Chinup BWx10+3+2
E Inverted suspended row vs chains BWx6+3+2=11RP
S4 Lat x50s

20th April 2010 (1A): Body by DC

Since I (will) have access to a proper gym again, I fancy a stint of DC training. Probably 4-6wks but I'll see how it meshes with PaNu eating.

17:30 (Home) (1A)
A KB floor press 26.5x10+3+2=15RP
S1 Doorway x60s/side
B Military press w/clean 57x6+3+2=11RP
S2 Shoulder x60s
C Green band pushdown x10+4+4=18RP
S3 KB tricep @24 x60s
D Pullup BWx8+4+4=16RP
E BB bent row 67x7+4+2=13RP
S4 Lat x60s

Kept the pace high, hence the weak performance (esp. MP). I think this should go well with the eating, as it is brief and intense. I even had my first protein shake in probably 8mths after - made with whole Jersey milk though of course!

15th-18th April 2010: Gettin' 'er done

15th
4 miles bike

16th
Nada

17th
Nowt

18th
4 miles bike

14:30 (Home)
Nate Green's KB circuit #2
3 rounds, 30s rest between exercises, 90s between rounds. 24kg KBs.
A Double KB clean & push press x7
B Double KB bent row x8
C Windmill x5/side
D Double KB front squat x5
E Hand-to-hand swing x12
Completed in ~25mins.

Training outside in bright sun + only pants = maximal vitamin D synthesis!

14th April 2010: Kung-fu treachery!

84.2kg/185lb

First session in.... ages (18mths?) that I've conventional deadlifted "heavy". Felt reasonably decent.

4 miles bike

10:30 (ABW)
A1 Broad jump BWx3x3
A2 Deadlift 60x10, 80x5, 110x5, 130x3, 140x3, 150x3
S1 Elevated hip flexor x30s/side
B1 Single-leg hip thruster BWx2x10/side
B2 KB Cossack squat 24x2x12
C Standing Pallof press 11.25x12/side, 12.75x12/side
S2 Adductor x30s/side
S3 Piriformis x30s/side

13th April 2010: Back in time!

Back in the saddle at ABW! Decided to move my grip in on the bench press from now on, to protect my shoulders since I'm not powerlifting. Obviously I expect the poundages to go down slightly....

4 miles bike
11:00 (ABW)
A1 DB snatch 20x3, 26x3, 30x3, 35x3/side
A2 Facepull 50x2x15
S3 Elevated hip flexor x30s/side
B1 Bench press 20x20, 40x10, 60x8, 80x5, 90x4
B2 KB one-arm row 40x4x6
C Inc. DB bench 22'sx20
S2 DB flye EQI @12's x30s
S3 Lat x45s

6th-7th April 2010: Short and to the point

Tue
7 miles bike

Wed
4 miles bike

17:00 (Hodgson Towers)
10 minutes @ 20kg KB
10x10 swings (alternated 2-hand, 1-hand, switching and high pull)
10x10 push presses (alternated arms)

1st-3rd April 2010: Dude Sweat!

1

Old-school LA Fitness sessions with The Rush.

1st
A Single-arm BB snatch - worked up to triples & singles @ 35-45kg
B CG 3-board bench - worked up to 90x5, 100x1
C Facepull 25x15, 20x20
D Rope pushdown x rest-pause

3rd
A1 Military press w/clean - worked up to 70x2, 50x12
A2 Medball partner slam 5kg x several sets of 3
B Neutral chinup - worked up to +20kg x3
C Run-the-rack lateral raises - 40 total reps (no rest)

Got a real dude sweat on!

31st March 2010: Love those Japanese!

Mon
7 miles bike

Tue
4 miles bike
2 miles walk

18:00 (Hodgson Towers)
A Pistol to step BWx4x10/side
B KB TGU 20x2x3/side
C 3pt pushup BWx4x15
D Single arm KB row (20+16)x4x8/side

Wed
7 miles bike