6th August 2009: If you drop your gun now, I promise I won't kill you

83.1kg/183lb/13st 1 (-0.1kg)

Cardio: 25mins bike (2 sessions)

Diet:
1 [0700] Frying steak + 2 eggs + 1tsp coconut oil [+ multi, res-v, stack]
2 [1000] Pea protein + 25g cashews + 5g creatine
3 [1300] Lamb shoulder + salad + hummus [+ stack]
4 [1645] Pea protein + 25g cashews
5 [2000] Duck leg + veggies
6 [2200] Greek yoghurt + blueberries + 1tbsp fish oil [+ ZMA, cissus, 1000iu vit D, 500mg vit C, garlic cap]

5th August 2009: (BP 5's): I got nothing to say - I just wanna eat my cake!

83.2kg/183lb/13st 1 (-0.1kg)

Strength Training:
12:15 (Work gym)
A1 Shoulder crank 3'sx10
B1 Bench press 62.5x5, 72.5x5, 80x12 [equalled PR :(]
B2 Scap pushup x2x10
C1 DB floor press 30'sx7,7,6,6
C2 DB row 35x3x12
D1 Facepull 50x2x15
D2 Straight bar pushdown 50x2x12
E1 Thib curl 12'sx7+3+2=12RP
S1 Pec flye EQI @ 12's x15s
S2 Pec x45s
S3 Bicep x45s
S4 Lat x45s

Cardio: 25mins bike (2 sessions)

Diet:
1 [0710] Frying steak + 2 eggs + 1tsp coconut oil [+ multi, res-v, stack]
2 [1015] Whey/casein shake + 25g cashews + 5g creatine
3 [1300] Lamb shoulder + salad + hummus [+ stack]
4 [1730] Whey/casein shake + 25g cashews
5 [2000] Mackerel + veggies
6 [2200] Greek yoghurt + strawberries + 1tbsp fish oil [+ ZMA, cissus, 1000iu vit D, 500mg vit C, garlic cap]

4th August 2009: No, I drink no milk. Milk is for babies, when you grow up you have to drink beer!

83.3kg/183lb/13st 1 (-0.9kg)

Restoration: Chiropractic + stretching

Diet:

1 [0710] Frying steak + 2 eggs + 1tsp coconut oil [+ multi, res-v, stack]

2 [1015] Whey/casein shake + 25g cashews + 5g creatine

3 [1300] Lamb shoulder + salad + hummus [+ stack]

4 [1730] Whey/casein shake + 25g cashews

5 [2000] White fish + veggies

6 [2200] Greek yoghurt + strawberries + 1tbsp fish oil [+ ZMA, cissus, 1000iu vit D, 500mg vit C, garlic cap]

3rd August 2009: (SQ 3's) You should not drink and bake!

84.2kg/185lb/13st 3

Strength Training:
1415 (Work gym)
A1 Box squat to foam pad (1" above parallel) 100x3, (belt on) 112.5x3, 125x10
A2 Hip flexor mobilisation x2x10/side
A3 Adductor mobilisation x2x10
B1 Front squat 75x3x5
C1a Plank-to-pushup x10
C1b Hanging leg raise BWx12
C2 KB swing 32x2x10
D1 Single-leg extension 40x2x12/side
S1 RF x45s
S2 AD x45s
S3 glute/piriformis x45s

Cardio: 25mins bike (2 sessions)

Diet:
1 [0700] Sirloin steak + 2 eggs (1tsp coconut oil) [+ multi, res-v, stack]
2 [1045] Pea protein + 25g cashews
3 [1300] Duck breast + salad + hummus + brie [+ stack]
4 [1700] Pea protein + 25g cashews
5 [2000] TBC
6 [2200] Greek yoghurt + blueberries + 1tbsp fish oil [+ 1000iu vit D, 500mg vit C, garlic cap, cissus, 1g borage oil]

31st July 2009: (DL 3's) If I am not me, then who the hell am I?!

82.3kg/181lb/12st 13

Strength Training:
10:45 (Work gym)
A1 Power clean from floor 60x2x3, 65x5
B1 Sumo deadlift 112.5x3, 127.5x3, 145x8
B2 Hip flexor mobilisation x2x10/side
B3 Adductor mobilisation x2x5/side
C1 RDL 100x3x8
C2 Military press 42.5x3, 47.5x3, 55x8
C3 Neutral chinup BWx3, +2x3, +12x6
S1 Adductor x45s
S2 Hamstring x35s
S3 Glute/piriformis x45s
S4 Shoulder x45s
S5 Lat x45s
*C1 onwards, rest <30s

Cardio: 25mins bike (2 sessions)

Diet:
1 [0700] Skirt steak + 2 eggs (fried in 1tsp coconut oil) [+ multivitamin, resveratrol, cissus, stack]
2 [1000] [Pre-W/O] Whey/casein shake + forbidden donut
3 [1300] Turkey + chili chicken + salad + hummus + feta [+ stack]
4 [1700] Whey/casein shake
5 [1930] Roast duck leg + veggies
6 [2230] Greek yoghurt + 1tbsp fish oil [+ 1000iu vit D, 500mg vit C, cissus, garlic cap, ZMA]

30th July 2009: To crush your enemies, see them driven before you - and hear the lamentation of the women!

82.6kg/182lb/13st

Diet:
1 [0915] Skirt steak & 2 eggs (fried in 1tsp coconut oil) [+ multivitamin, cissus, resveratrol, stack]
2 [1300] Pea protein & 1tbsp peanut butter
3 [1445] Chili chicken + salad + hummus + 1tsp olive oil [+ stack]
4 [1900] Duck leg + red pepper
5 [2200] Greek yoghurt + 1tbsp fish oil [+ cissus, 1000iu vit D, 500mg vit C, garlic cap, ZMA]

29th July 2009: (BP 5's) What is best in life?

83kg/183lb/13st 1

Strength training:

10:30 (Work gym)

A1 Shoulder crank 3'sx10

B1 Bench press 65x3, 75x3, 85x8

B2 Scapular wall-slide x2x10

C1 DB floor press 30'sx4x6

C2 DB row 35x3x11

D1 Facepull 45x2x15

D2 Bar pushdown 45x2x15

E1 Thib curl 12'sx6+3+2=11RP

S1 Pec @ 12's x30s

S2 Bicep x45s

S3 Lat x45s

S4 Tricep @ 14 x45s

*C1 onwards = 30s rest between sets

Cardio: 25mins bike (2 sessions)

Diet:
1 [0700] Skirt steak + 2 eggs (fried in 1tsp coconut oil) [+ multivitamin, cissus, resveratrol, fat-loss stack*]
2 [1000] [Pre W/O] Whey/casein shake + 1 scoop waxy maize + 5g creatine

3 [11:30] Whey/casein shake + 25g cashews
3 [1300] Chicken breast + salad + hummus [+ fat-loss stack*]
4 [1645] Whey/casein shake + 25g cashews
5 [2000] Double burger & chips plus many alcoholic drinks
6 [2300] Greek yoghurt + 1tbsp fish oil [+ 1000iu vit D, 500mg vit C, ZMA, garlic cap, cissus]

*Fat-loss stack consists of 500mg ALCAR, 200mg green tea extract, 100mg chocamine, 100mg raspberry ketones, 100mg grape seed extract

28th July 2009: I'm not gonna shoot you between the eyes.... I'm gonna shoot you between the balls!

83.3kg/183lb/13st 1

Cardio: 25mins bike (2 sessions)

Diet:

1 [0700] Skirt steak + 2 eggs (fried in 1tsp coconut oil) [+ multivitamin, cissus, resveratrol]

2 [1000] Whey/casein shake + 25g cashews + 5g creatine

3 [1300] Chicken breast + salad + hummus + feta

4 [1700] Smoked salmon, brie + 25g cashews + 2 squares 90% chocolate

5 [2000] Ribeye steak, red pepper, green beans

6 [2200] Greek yoghurt & strawberries + 1tbsp fish oil [+ 1000iu vit D, ZMA, garlic cap, cissus]

27th July 2009: You're getting old, John!

83.8kg/184lb/13st 2)

*Sore glutes, hams & calves from the old-school lift yesterday.

Cardio: 25mins bike (2 sessions)

Restoration: Foam rolling + stretching

Diet:
1 [0700] Skirt steak + 2 eggs (fried in 1tsp coconut oil) [+ multivitamin, cissus, resveratrol]
2 [1000] Pea protein + 25g cashews + 5g creatine *Update - pea protein tastes fairly rough... but manageable.
3 [1300] Chicken breast + salad + hummus + black pudding + feta
4 [1800] Pea protein + 25g cashews
5 [2000] Smoked haddock + coconut milk chowder with veggies
6 [2200] Greek yoghurt & strawberries + 1tbsp fish oil [+ 1000iu vit D, ZMA, garlic cap, cissus]

26th July 2009: (SQ 5/3/1) Just like old times John!

Strength Training (10:45) (Gold's Gym-style at LA with The Rush)

A1 Box squat (1" above parallel) 100x5, (belt on) 115x3, (knee sleeves on) 127.5x8

B1 Front squat 70x3x6

C1 Walking lunges 26'sx2x6/side, 32'sx6/side

D1 Reverse pull-through 30x3x12

E1 Calf raise on leg press 200x2x15

S1 Calf x30s

S2 RF x45s

S3 Adductor x45s

Diet:

1 Boiled egg x2, bacon x2, 1 slice toast

2 [PWO] 1 litre strawberry milk

3 Chicken thigh, sausage, veggies, sweet potato mash

4 Black pudding & brie

5 Chicken leg, pepper, onion

6 Greek yoghurt & strawberries

25th July 2009: You are are f**king choirboy compared to me!

Diet:
1 2 rashers bacon, 1 fried egg, 1 black pudding
2 Beer-battered cod & chips, handful of maltesers
3 Fish pie & chips, half tub of Ben & Jerry's

Not my finest hour.

24th July 2009: Who is your daddy, and what does he do?

82.4kg/181lb/12st 13

Strength Training:
09:30 (Work gym)
A1 Power clean 60x5,3 67.5x3
B1 Sumo deadlift 115x5, (belt on) 132.5x3, 147.5x6
B2 Hip flexor mobilisation x3x10/side
C1 RDL 100x2x10
C2 Military press 42.5x5, 50x3, 55x7
C3 Neutral grip chin BWx5, +5x3, +14x5
S1 Adductor x45s
S2 Hamstring x45s
S3 Shoulder x45s
S4 Lat x45s

Diet:
1 Large sirloin steak + 1 egg (fried in 1 tsp coconut oil)
2 [Pre-W/O] Casein shake + 1 scoop waxy maize + 5g creatine
3 Casein shake + 25g cashews
4 Smoked salmon + salad, hummus, feta
5 25g cashews, pork loin chop
6 Chicken thigh & drumstick, salad
7 Chicken thigh

23rd July 2009

82.6kg/182lb/13st

Cardio: 25mins bike (2 sessions)

Restoration: Foam rolling

Diet:

1 Sirloin steak + 2 eggs (fried in 1tsp coconut oil)

2 Casein shake + 25g cashews

3 Chili beefburgers x2 + salad, hummus, feta, 1tsp macadamia nut oil

4 Casein shake + 25g cashews

5 Meatballs with tomatoes, mushrooms, herbs

6 Greek yoghurt + 1tbsp fish oil

22nd July 2009: BP (5/3/1)

Strength training:

11:00 (82.2kg/181lb/12st 13) (Work gym)

A1 Shoulder crank 3'sx10

B1 Bench press 70x5, 77.5x3, 87.5x6 [Rep PR]

B2 Scapular wallslide x2x10

C1 DB CG floor press 26'sx3x8

C2 DB row 35x3x10

D1 X-pulldown 13.25x2x15

D2 Rope pushdown 45x2x12

E1 Thib curl 10'sx8+4+3=15RP

S1 Pec @ 10's x30s

S2 Bicep x45s

S3 Lat x45s

*Who says you need carbs to get a pump? Huge, slightly-painful delt pump!

Cardio: 25mins bike (2 sessions, AM/PM)

Diet:

1 Sirloin steak + 2 eggs (fried in 1tsp coconut oil)

2 Casein shake + 25g cashews

3 Greek-style turkey burgers x2 + salad

4 Casein shake + 25g cashews

5 Pork belly stir-fry + vegetables

6 Greek yoghurt/curd cheese + strawberries + casein shake + 1tbsp fish oil

21st July 2009

Training: 5 mins 20kg KB stuff

Restoration: Chiropractic + ART

Diet:
1 Sirloin steak + 2 eggs fried in 1tsp coconut oil
2 Casein shake + 25g cashews
3 Chili beefburgers x2 + salad
4 Casein shake + 25g cashews
5 Tandoori chicken breast & roasted vegetables
6 Greek yoghurt/curd cheese + strawberries + 1tbsp fish oil

20th July 2009: SQ (5's)

10:45 (83.3kg/183lb/13st 1)
A1 Box squat to foam pad (1" above parallel) 87.5x5, 100x5, 115x10
B1 Front squat 65x2x8
C1 DB single-leg RDL 24x2x8/side
C2 Reverse pull-through 31.25x2x12
S1 Adductor x45s
S2 RF x45s
S3 Glute/piriformis x45s

Diet:
1 Sirloin steak + 2 eggs fried in 1tsp coconut oil
2 Casein shake + 25g cashews
3 Lamb koftas x2 + salad
4 Casein shake + 25g cashews
5 Tandoori chicken legs & roasted tomatoes
6 Greek yoghurt/curd cheese + strawberries + 1tbsp fish oil

Training 10th July 2009: DL (5's)

10:45 (84.3kg/186lb/13st 4)
A1 Power clean from floor 60x3x5
B1 Sumo deadlift 100x5, 115x5, 132.5x10
B2 Hip flexor mobilisation x2x10/side
C1 Wide-stance good morning 60x3x10
C2 Neutral chin BWx2x5, +3x8
C3 Military press 40x5, 42.5x5, 50x10
D1 Delt triad 10'sx10/10/10
S1 Shoulder x45s
S2 Lat (kneeling) x45s
S3 Hamstring x30s
S4 Adductor x45s

Training 8th July 2009: BP (5's)

10:45 (83.3kg/183lb/13st 1)
A1 Shoulder crank 2.5'sx10
B1 Bench press 60x5, 70x5, 80x12
B2 DB row 35x9,8,8
C1 Ford presstension 40x3x10
D1 X-pulldown 11.25'sx2x15
E1 Rope pushdown 35x2x15
E2 Thib curl 6'sx2x15
S1 Pec @ 10's x35s
S2 Bicep x40s
S3 Lat x40s

Training 6th July 2009: SQ (3's)

11:20 (84.9kg/187lb/13st 5)
A1 Reverse pull-through 31.25x2x12
A2 Pull-through 31.25x2x15
B1 Squat to foam pad (1" above parallel) 100x3, 110x3, 122.5x5
C1 Front squat 65x2x6
D1 DB reverse lunge 22x2x6/side
E1 Leg extn. 50x2x20
S1 Glute/piriformis x35s
S2 RF x35s
S3 Adductor x45s

Training 3rd July 2009: DL (3's)

Feeling pretty sore & beat up today so just the minimum of training.
10:45 (85.1kg/187lb/13st 5)
A1 Power clean from floor 60x3x3
B1 Sumo deadlift 110x3, 125x3, 140x3
B2 Hip flexor mobilisations 3x10/side
C1 Wide-stance good morning 60x2x10
C2 Neutral chin BWx3,3 +8x3
C3 Military press 40x3, 45x3, 52.5x3
D1 V-bar pushdown 25x2x50
S1 Piriformis x30s
S2 Adductor x35s
D2 EZ curl +10x2x25
S3 Shoulder x40s
S4 Lat x40s

Training 1st July 2009: BP (3's)

11:00 (84.9kg/187lb/13st 5)
A1 Shoulder crank 2.5'sx10
B1 Bench press 60x3, 72.5x3, 82.5x10
C1 Ford presstension 40x2x8
D1 DB row 35x2x8
D2 Rolling tri extn 14'sx2x10
E1 DB curl 10'sx15,8
E2 Facepull 50x12,10
F1 Thib curl 5'sx10
S1 Lat x30s
S2 Bicep x30s
S3 Pec @10's x30s

Training 29th June 2009: SQ

Trained once whilst on holiday, nothing worth recording. That plus a week of Black Lung equals a poor squat....

11:00 (85.5kg/188lb/13st 6)
A1 Squat 40x8, 50x5, 60x5, 80x5, 100x5
B1 Front squat 60x2x6
C1 Dynamic lunge 20'sx2x6/side
C2 Reverse pull-through 23.75x2x15
C3 Pull-through 23.75x2x15
D1 Single-leg extension 30x20/side
S1 RF x30s
S2 Hamstring x30s
S3 Calf x30s
S4 Adductor x30s

Training 11th June 2009: DL (5/3/1)

11:30
A1 Hang clean 60x3x5
B1 Sumo deadlift 112.5x5, 127.5x3, 142.5x7
C1 Military press 45x5, 50x3, 57.5x6
C2 Neutral chin BWx5,3 +10x6

Training 9th June 2009: BP (Deload)

10:45
A1 Shoulder crank 2.5'sx10
B1 Bench press 45x5, 55x5, 65x5
C1 EZ bent row +40x12, +50x10
C2 Ford presstension 40x2x10
D1 Facepull 50x2x12
E1 Rope pushdown 40x20,15
E2 EZ curl +15x20,15
E3 Side lateral 10'sx20
S1 Bicep x45s
S2 Lat x45s
S3 Pec @ 12's x40s

Training 8th June 2009: SQ (Deload)

10:30

A1 Forward lunge 22'sx2x6/side
B1 Squat 50x5, 65x5, 80x5
C1 Narrow-stance good morning 60x2x10
D1 Cable ab pulldown 38x2x10
D2 KB swing 32x2x15
E1 Leg extension 50x2x20
S1 RF x45s
S2 Adductor x45s
S3 Hamstring x45s

Training 5th June 2009: DL (5's)

13:30

A1 Sumo deadlift 100x5, 112.5x5, 127.5x12
B1 Military press 40x5, 45x5, 47.5x12
C1 Neutral chin BWx5,5,8

Training 5th June 2009: BP (5/3/1)

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

A1 Bench press 67.5x5, 77.5x3, 85x8

A2 Seated cable row (wide) 31.25'sx3x10

B1 Ford presstension 40x3x10

B2 Facepull 40x3x12

C1 EZ curl +20x12,10

S1 Lat x45s

S2 Pec @ 12's x30s

S3 Bicep x45s

Training 2nd June 2009: SQ (5/3/1)

11:30 (83.4kg/184lb/13st 2)

A1 Squat 97.5x5, 112.5x3, 122.5x2

B1 Narrow-stance GM 60x2x8

B2 BB (FS) reverse lunge 40x2x8

C1 Cable pulldown abs 36.25x2x12

C2 Leg extension 45x2x20

S1 QL x30s

S2 Hip flexor x45s

S3 Piriformis x45s

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

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

Training 30th March 2009: SQ

1100 - At work
A1 20mins treadmill @3mph @7.5˚
B1 Pull-through 26.25x15,15
B2 Ab pulldown 26.25x15, 31.75x15
S1 Various hip/glute/ad stretches x30s each

Training 27th March 2009: DL/MP

A1 Deficit sumo deads (worked up to) 170x1,1,1
B1 Military press 50x3, 55x3, 62.5x5
C1 Delt triad 10'sx12+12+15, 12+12+10, 12+12+8

Training 23rd March 2009: Guns/SQ

1000 - At work
A1 EZ curl +20x15,12,10
A2 Rope pushdown 45x15,15,12
A3 Machine flye 50x15,12,10
B1 DB curl 10'sx10, 8'sx10,10
B2 1-arm cable rev grip extn 6.25x15,15,15
B3 Facepull 16.25x20, 18.75x15,15
C1 Ab pulldown 26.25x15,15
C2 Pull-through 18.75x15,15
S1 Pec flye 10'sx30s
S2 Bicep x60s

1800 - At PP
A1 Squat 25x10,65x8,(suit on)(straps down)125x5, 170x3,3,3
B1 Front squat 80x6,6,6,6
C1 Single-leg press 120x10,10,10,10,10
D1 Leg extn 155x15,15
D2 Cybex uni leg curl 10x20,20
E1 Standing calf 180x10,10,10,6
S1 Adductor x30s
S2 Quad/RF x30s

Training 22nd March 2009: DL

A1 Sumo DL 60x8, 100x8, 120x3 (suit on)
B1 RDL 100x10,10,10
B2 Seated calf 60x10,10,10
C1 Roman chair situp BWx15,15

At home:
A1 KB swings 20xMany
A2 Green band GM x25

Training 18th March 2009: BP/1.2.2 (1of6)

1000 - At work

A1 Incline flye (62X2) 20'sx12
A2 Bench press (M)(st) 70,50,40x10
A3 Pec flye (62X2) 40x12
A4 Incline DB press (62X2) 16'sx8
A5 Machine press (62X2)(st) 50x8, 35x10
A6 Negative dips (62X2)BWx8
A7 BB pushups (M) BWx4
S1 Pec x60s

B1 Neutral chins (Slow) BWx8+3+3=14RP
B2 Cybex machine o/h press (62X2) #8x8+3+3=14RP
S2 Vertical lat x30s
S3 Shoulder x60s

C1 Plank w. rear foot elevated 2x45s
D1 Med ball rotations 10x16,16
D2 Spreadeagle med ball situps 4x15,15
D3 Ghetto rev. hyper BWx15,15

1800 - At PP
A1 Bench 60x10,10 85x2, (shirt on) 2-board; 140xF,F (touched), 3-board; 120x5
B1 Hammer CSR 50x8+3+3=14RP
S1 Horizontal lat x60s
B2 Rope pushdown #12x8+4+3=15RP
S2 Tricep x30s

Training 16th March 2009: 1.2.1 (2of6)

Mobility warmup prior to both sessions.

1145 - At work
A1 EZ curl +30x8+3+2=13RP
A2 EZ rev curl +20x6+3+3=12RP
S1 Bicep stretch 60s

B1 Leg curl 60x8+5+5=18RP
S2 Hamstring stretch 60s

C1 Plank w. 1 foot elevated 2x45s
D1 Medball slam 5x10,10
D2 45˚back raise 20x15,15
E1 4-way cable neck 3.75x10
E2 Hanging leg raise BWx15,15

1830 - At PP
A1 Leg press (st) 5,4,3 plates x10
A2 Leg press static hold x60s
A3 Leg extn. (st) #8x20, #6x8, #2x12
A4 Close-stance squat (st) 60,50,40x10
A5 Stepups @12" 15'sx10
S1 Quad stretch 60s

B1 Seated calf raise 70x12+8+6=26RP
S2 Calf stretch 60s

Training 11th March 2009: BP/GPP 1.1.17

Mobility warmup

A1 Bench 80x5, 90x3, 100x2, 100x1,1
A2 Seated calf 90x7
B1 Military press 60x6
B2 Pullups 10x5

Training 9th March 2009: SQ/GPP 1.1.16

Mobility warmup prior to both sessions.

1145 - At work
A1 BB row 60x12
A2 Chest press 80x12
B1 DB o/h press 22'sx11(+1)
B2 Rear delt cable flye 6.25'sx12
C1 Pushdown 60x14
C2 EZ curl +20x13(+1)
D1 Plank w. rear foot elevated 4x30s
D2 45o back raise 20x15,15
D3 Spreadeagle medball situp 6x12,12

1800 - At PP.
Rehab squatting 60x5, 100x5, 120x5, 130x3