24th May 2010

4 miles bike

11:00 (ABW)
A1 L-chinup x3x5
A2 Pistol w/doubled mini-band x3x5/side
B1 Headstand pushup (against wall) x2,1 (feet on box) x8,6
B2 Straddle v-sit x3x6
C 45 degree back raise x20
S1 Lat x45s
S2 RF x45s/side

1815: 1hr ballroom dancing

22nd-23rd May 2010

22nd
45mins capoeira

23rd
10:30 (Park)
A Shoulder ROM and Stabilization routine x 1 set
B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set

D Static QDR x3x10s/side

E1 Role into half au cortado x3x10
E2 Role into QDR x3x8

Later: ice, foam rolling & stretching

21st May 2010

Sore essentially all over from training and sports massage. Took it fairly easy today but still sweating tons!

11:30 (ABW)
A Shoulder ROM and Stabilization routine x 1 set

B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set

D1 Rotations into low bridge x3x6
D2 Gatherings x3x6

E1 Half au cortado x3x10
E2 Role into OQR x3x10

F NDA pushups x10,6

19th-20th May 2010

19th
2hrs capoeira

20th
4 miles bike

11:30 (ABW)
A1 BB push press 60x5, 70x3, 80x2x3
A2 Full-ROM assisted pistol BWx3x3/side
B Gymnast's extended set BWx15 total reps
S1 Lat x45s

Restoration: 1hr sports massage

18th May 2010: Too tired to lift again!

12:00 (Home)
A Clubbell warmup
B Shoulder ROM and Stabilization routine x 1 set
C Ido's Squat Clinic Routine x 1 set
D Wrist warmup x 1 set

E Handstand body line wall drill x 10 sec x 5 sets / 45-60 sec of rest

F1 Gatherings (beginner variation) x5
F2 Rotations into low bridge x4 (success!)
F3 QDR rotational pushups x10
Repeat F1-3 for 3 total sets

Later: foam roll & stretching

Special bonus round: today's menu:
0800 Few spoons clotted cream
1400 2x lamb shoulder steaks, 1x lamb neck fillet, 1x duck egg, butter
2100 Ox cheek stew w/ dauphinois potatoes & 1tsp fish oil

16th-17th May 2010

16th
Rest w/ some light KB juggling

17th
12:30 (Home)
A Clubbell warmup
B Shoulder ROM and Stabilization routine x 1 set
C Ido's Squat Clinic Routine x 1 set
D Wrist warmup x 1 set

E1 Slide into low bridge x5x5s
E2 Rotations into arch using the wall x10
E3 Rotations into low bridge x4
E4 QDR rotational pushups x10
E5 Half au cortado x14
Repeat E1-5 for 3 total sets

15:00
30mins play in the park inc. battling ropes & capoeira

18:15
1hr ballroom dancing

12th-15th May 2010: Floreio

12th
2hrs capoeira

13th
Rest

14th
Sundry handstands, clubbells and balances

15th
12:00 (Home)
A Shoulder ROM and Stabilization routine x 1 set
B Ido's Squat Clinic Routine x 1 set

C1 Slide into low bridge x5x5s
C2 Rotations into arch using the wall x10
C3 QDR rotational pushups - beginner variation x10
Repeat C1-3 for 3 total sets

D Wrist prehab
E Clubbell swinging

8th-11th May 2010

Training for this week is having to be slightly jiggered to accommodate for a nasty cold.

8th
Rest

9th
5 miles bike
30 mins capoeira

10th
Rest

11th
4 miles bike

11:00 (ABW)
A1 DB snatch (alternate sides) 32.5x2x3 35x2x3
A2 Facepull 40x15, 50x2x15
B DB floor press 35'sx6+4+3=13RP
S1 Doorway x45s/side
C KB row 40x7+4+2=13RP/side
S2 Lat x45s
D Handstand x10
E1 V-bar pushdown 50x2x15
E2 DB side lateral 10'sx2x15
F1 Kip-up x5
F2 Medball slam 5x2x5
S3 Adductor x45s/side + 30s PNF

6th-7th May 2010

84.6kg

6th
4 miles bike

7th
6 miles bike

10:45 (ABW) (Fasted)
A1 Single-leg box jump BWx3x3/side
A2 Sumo deadlift 60x2x8, 80x5, 100x5, 120x3, 140x3, (belt on) 160x3, (straps only) 140x10
B Cartwheel x5/side
C1 KB/DB Cossack squat 24x12, 26x12
C2 45 degree back raise 20x2x15
D Reverse hyper top iso BWx2x35s
S1 Adductor x45s/side
S2 RF x45s/side
PWO: >30mins = pint of whole milk >1hr = lunch

3rd-5th May 2010

3rd
10:15 (LA F'ham w/ Hodge & The Rush)
A Thib curl 12'sx11+5+3=19RP
B EZ reverse curl +20x10
S1 Bicep x60s
C DC toe press 180x11
D RDL 100x12+6+6=24RP
E Front squat 90x5, 65x10
S2 Quad x60s

4th
4 miles bike

5th
11:00 (ABW)
A Inc DB bench 30'sx8+4+3=15RP
S1 Doorway x55s/side
B EZ supinated-grip row +60x6+4+2=12RP
S2 Lat x55s
C1 Bar pushdown 50x15,12,10
C2 Facepull 60x15,12,10
D Half-kneeling bar anti-rotation 3.75x2x10/side
E Handstand x5
F Medball slam 5x2x5

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

28th March 2010 (MP 5's): Sub-Zero wins.....

84.9kg

18:45 (Home)
A Power clean from floor 57x3x3
B1 Military press w/clean 59x5,5 64x5
B2 Pullup BWx30 total reps
S Lat x45s

26th March 2010: Do what you can

Wed
4 miles bike
2 miles walk

What with the shenanigans of not being let into the building (!), I couldn't be bothered to make the trek to the gym. So instead:

Thu
4 miles bike

17:00 (Hodgson Towers)
KB complex w/offset KBs (16kg+20kg) x 2 rounds of 5 reps, 2 rounds of 3 reps
A Swing
B High pull
C Snatch
D Rack squat
E Push press

23rd March 2010: Meaningless 300th post milestone!

Gym in London is shut due to everyone getting some random illness. Doh!

Mon
3 miles bike

Tue
4 miles bike

19:00 (Hodgson Towers)
Circuit w/ minimal rest:
A Pistol to high box BWx4x10/side
B Pushup BWx4x15
C KB TGU 20x2x3/side
D Offset KB swing 36(20+16)x4x15

15th-21st March 2010: Playing with the boys

Lots of walking.

3x KB shenanigans on the beach with The Rush. Including lots of juggling, swings, snatches, farmer walks etc.

No volleyball.

12th March 2010 (MP 3's): And another one.....

http://www.icouple.sg/blog/wp-content/uploads/2009/06/expendables.jpg

 

Thursday

4 miles bike

2 miles walk

 

17:00 (MB)

A1 Single-leg box jump BWx2x3/side

A2 Military press w/clean 20x8, 40x5, 50x3, 60x3, 67.5x3

A3 Chinup BWx25 total reps

A4 TGU w/DB 20x2x3/side

S1 Lat x45s

 

Friday

7 miles bike

10th March 2010 (Lower): Not long now...

7 miles bike
2 miles walk

17:00 (MB)
A1 Sumo deadlift (no belt) 60x8, 80x5, 100x5, 120x3, (straps on) 140x3, 160x1, 175x1, 190x1, 150x10
A2 Repeated box jump BWx3x3
B1 Cossack squat 22.5x2x12
B2 Back revolution BWx2x20
B3 Medball slam 5x2x12
S The Stick on calves x2xpain

Dinner of kings from Tuesday:
(Chicken breast, chorizo and leeks with Boursin, cream and butter)

8th March 2010: Bodyweight Bonanza!

Another quick home session due to revision.

12:45 (Home)
A1 Plyo pushup 3x3
A2 Ab wheel rollout 3x8
B1 Suspension pushup w/feet elevated 3x12
B2 Suspension inverted row 3x12

Post-workout lunch of champions:
(Scrambled eggs in raw butter with Red Leicester + Sirloin)

 

5th March 2010 (MP Deload): Unleashing my inner Grok

84.1kg

16:30 (Home)
A1 Lateral box hop BWx2x3/side/direction
A2 Pullup BWx25 total reps
A3 KB clean & press 24'sx4x8

3rd March 2010 (Lower): Go see Blood & Bone!

84.1kg

12:00 (Home)
A Suspension fallout BWx2x6
B1 Deadlift 100x6x1
B2 Suspension Bulgarian split-squat 20x2x8/side
B3 Cossack squat 20x2x12
S Adductor x45s/side

1st March 2010 (BP Deload): Working on my Tanden Engine!

85.1kg

12:30 (Home)
A1 KB snatch 24x2x5/side
A2 Suspension pushup w/feet elevated BWx3x10
A3 Suspension inverted row BWx3x10

26th February 2010 (MP 5/3/1): Meet the new Nemesis!

Tue
7 miles bike

Wed
4 miles bike

Thu
7 miles bike
3 miles walk

17:00 (MB)
A1 Lateral hop BWx2x3/side/direction
A2 Zercher box squat 80x3, 90x3, 100x3
B1 Military press w/clean 45x5, 52.5x5, 60x3, 70x3 [PR]
B2 Neutral chin BWx25 total reps
S1 Lat x45s
C Miniband side lateral x2x10/side
S2 Band pec/delt x45s/side
D Half-kneeling Pallof press 20x10/side
S3 Elevated hip flexor x45s/side

Fri
11 miles bike

22nd February 2010 (BP 3's): Gyro Drive Smasher!

7 miles bike
3 miles walk

16:45 (MB)
A1 DB hang snatch 25x3, 30x3, 35x3/side
A2 Bench press 77.5x3, 87.5x3, 100x3
A3 Inverted row BWx5x10
S1 Band pec delt x45s/side
B Miniband facepull x2x20
S2 Lat x45s

19th February 2010 (MP 5's): Die One Thousand Deaths!

Me with my hair up. Especially after handing Matt yet another SFIV beating.

Thu
6 miles walking

17:00 (MB)
A1 Lateral bound BWx4x6
A2 Military press (w/clean) 47.5x5, 55x5, 62.5x8
A3 Neutral chin BWx20 total reps
B DB TGU 17.5x2x3/side
S1 Lat x45s
S2 Band pec/delt x45s/side
C Back revolution BWx20, +30s iso hold, +30s decompression

Fri
7 miles bike

17th February 2010 (Lower): GADO-KEN!

Training:

4 miles bike
40mins walk

17:00 (MB)
A1 Box jump BWx4x3
A2 Sumo deadlift (raw) 60x10, 80x5, 100x5, 120x3, 140x2, 160x2, 180x1, 140x10
B1 Back revolution BWx20,15,15,15,15
B2 Medball slam 5x8,8,8,8,8
S1 Adductor x45s/side
S2 Glute x45s/side
S3 RF x45s/side

15th February 2010 (BP 5/3/1)

7 miles bike (3 sessions)

17:00 (MB)
A Hang power snatch 55x3x3
B1 Bench press 80x5, 90x3, 102.5x3 [rep PR]
B2 Inverted row BWx5x8
C1 Inc DB bench 25'sx20,12
C2 Miniband facepull x2x20
D Bar pushdown 60x10
E DB complex #1 @15'sx5x5
S1 Lat x45s
S2 Band pec/delt x45s/side

9th-14th February 2010 (MP 3's): And - six months later - now we know!

Tue
7 miles bike (3 sessions)

Wed
11 miles bike (4 sessions)

17:00 (ABW)
A1 Box jump BWx4x3
A2 Front squat 80x3, 85x3, 90x3
B1 KB single-leg RDL 40x2x10/side
B2 KB Cossack squat 12x12, 16x12

Thu
11 miles bike (4 sessions)

Fri/Sat - nowt

Sun
16:30 (Home)
A1 Lateral bounding x4x6
A2 Military press 52x3, 59x3, 67x3
A3 Chinup x 18 total reps
B1 Double KB press 24'sx2x10
B2 Ab wheel rollout BWx2x8

8th February 2010 (BP 5's): Do NOT tell me the WSM result!

Training:

7 miles bike (3 sessions)

17:00 (MB)
A Hang power snatch 20x2x5, 50x3x1, 52.5x3x3
B1 Bench press 20x20, 40x10, 60x5, 70x5, 80x5, 92.5x5
B2 Miniband face pull x2x20
B3 Inverted row BWx2x12, (feet up) BWx3x8
C Incline DB bench 25'sx20,10
D1 Bar pushdown 50x2x10 immediately followed by
D2 CG BB pushup BWx12,10
E DB complex #1 15'sx4x6
S1 Adductor x45s/side
S2 EQI flye @10's x30s
S3 Band pec/delt x45s/side
S4 Lat x45s

19:30 (Home)
Foam roll: whole body
Hockey ball: VMO, calves, feet
Stretch: hips, piriformis, calves, feet, adductors

5th February 2010: Week recap + BP 3's

Training should finally be getting more consistent now that the gym situation is pretty much sorted.

Tue
4m bike
Foam roller (full body)
Hockey ball (usual spots)
Stretching

Wed
6m bike

Thu
4m bike (2 sessions)
2m walking

16:30 (MB)
A Hang power snatch 50x3x3
B Bench press 75x3, 85x3, 97.5x3 (just prescribed reps)
C Inc DB bench 35'sx20,15
D1 Inverted row BWx4x8
D2 CG BB pushup BWx20
D3 Bar pushdown 45x2x15
E BB complex @30kg x4x5 (RDL, bent row, hang clean, FS, push press)
S1 Pec/bicep x45s/side
S2 Lat x45s

Fri
7m bike

*A total of 28m on the bike this week!

31st Jan 2010: Metabolic conditioning

87kg

Metcon in the frozen, squelchy park! Polly did basically the same but with minor variations.

3x:
A 20m run
B KB snatch @24kg x5 (right hand)
C 20m waiter walk @24kg KB (right hand)
D 20m run
E KB snatch @24kg x5 (left hand)
F 20m waiter walk @24kg KB (left hand)
G 20m forward sled drag @68kg
H Medball slam @2kg x10
I 20m backward sled drag @68kg

Rest period whilst other person went (3mins?).

28th January 2010: Lower

Yesterday: ~45mins bike (2 sessions)

Today:

25mins bike (2 sessions)

14:30 (ABW)
A Box jump to bench pad BWx4x6
B Zercher squat to bench pad 20x10, 50x5, 60x2x5, 80x3x3
C1 2-hand KB swing 40x3x12
C2 Reverse pull-through 60x3x15
D Treadmill: 1 mile @2% in 13m58s

26th January 2010: Pecs a-pumpin'

I'm back! 2 weeks off and raring to go. Quick bodyweight workout today.

~50mins bike (3 sessions)

18:30 (Hodgson Towers)
Foam roll: thoracic extensions, upper back, lats, rear delts, hip flexors, quads, IT bands, adductors
Texas Push-up Challenge = 3mins 58. A real struggle!

16th January 2010: Return of the lungs!

87.8kg/193lb/13st 11

17:30 (Home)
Up-and-down ladder (1-2-3-4-5-4-3-2-1)
A1 Double KB clean @24's
A2 Double KB squat @24's
A3 Double KB Viking press @24's
A4 Pullup @BW
*Rest as needed, none between exercises

Very tough! You know that when you start thinking, "do I need to do the 5 reps?" that you're doing something right...

15th January 2010: Down week = g@y max!

Wed: 25mins bike (2 sessions)
Thu: 25mins bike (2 sessions)
Fri: 40mins bike (3 sessions)

I cannot wait to lift some damn weights. And yes, I am aware that I am responsible for being South of Vag this week!

12th January 2010: Miscellaneous excuses for training

Monday:
90mins walking (2 sessions)

Tuesday:
90mins walking (2 sessions)
25mins elliptical ("hill run", lvl4)
Hockey ball calves, feet
Stretch calves, feet

8th January 2010 (MP 5/3/1): Gouken-style!

11:50 (ABW)
A1 Military press 20x10, 40x5, 57.5x5, 62.5x3, 67.5x5 [PR]
A2 Neutral chin BWx18 total reps
B Wide pulldown 47.5x17,10
C1 Rolling tri extn 14'sx4x8
C2 DB hammer curl 20'sx4x8
D Core circuit x2 (mountain climber x20, side plank x30s/side, reverse hyper iso hold x30s)
E 100 pushups in 7:52
S1 Lat x45s

7th January 2009 (Lower): What would Rocky do?

14:00 (Home)
A Squat jump 4x6
B Double KB (rack) squat 24'sx3x10
C1 KB swing 24x3x15
C2 Ab wheel rollout 3x8

Restoration:
Foam roll - quads, IT bands, adductors, hip flexors
Hockey ball - calves, feet, peroneals

5th January 2010 (Conditioning/Recovery): You walk wrong

90.1kg/198lb/14st 2 [PR]

Lumbo-sacral area killing me today, painful and weak - too weak to do BB complexes so hit some KB snatches and recovery/blood flow work. Looking forward to a much-needed chiropractic adjustment on Thursday.

Training:

25mins bike (2 sessions)

11:15 (ABW)

A KB snatch @12kg x100 total reps

S1 Piriformis x45s/side

S2 Hip flexor (elevated) x45s/side

B Cable front raise x50 reps/side

C Straight bar pushdown x50 reps

D Flat DB flye x50 reps
E Facepull x50 reps

F Reverse hyper iso hold x2x30s (tough - definitely a movement to include regularly)

Restoration:

TBC

4th January 2010 (BP 5/3/1): It's like a lion and a tiger mixed…bred for its skills in magic

Phase 2 of Project: Eye of the Liger begins today. Training will be a modified version of Joe Defranco's "Built Like A Badass" program. Diet will be a week of transition followed by a consistent primal approach with 10% meals.

Training:

25mins bike (2 sessions)

11:45 (ABW)
A Bench press 20x20, 40x10, 60x5, 70x5, 80x5, 90x3, 100x5 [all-time PR]
B Inc. DB press 24'sx25,16
C1 Seated cable row (pronated) Stackx15,15,12,12
C2 Straight bar pushdown 23.75x4x15
D1 DB shrug (2s hold) 35'sx3x12
D2 DB lateral raise 12'sx12,12,8
*Complex finisher to be performed tomorrow due to time constraints/nausea
S1 Band pec/delt x45s/side
S2 Lat x45s

Restoration:
Foam roll - hip flexors, IT bands, quads, adductors
Hockey ball - Calves, feet

26th December 2009 (MP 5's): Let me die with a sword in my hands!

88.8kg

15:00 (Home)
A1 Military press 47x5, 52.5x5, 59.5x8
A2 Pullup BWx5,5,9
C1 KB overhead press 20x11,11,11,10,9/side
C2 Band pull-apart vs miniband x2x20
*Following performed in ETT fashion, 40s work/40s rest
D1 BB shrug (D/O, no straps/chalk) 59.5x3x40s
D2 Front plate raise 15x3x40s
E1 L:ying miniband curl x3x40s
E2 Monster miniband pushdown x3x40s
S1 Band pec/delt x45s/side
S2 Lat x45s

24th December 2009 (Lower): Well the weather outside is frightful....

86.6kg

11:30 (PP)
*All sets performed in ETT-style, 40s on/65s off
A1 Hammer horizontal leg press (quad emphasis) vs minibands 80x3x40s
A2 Toe press vs minibands 40x3x40s
B1 Leg extension #6x3x40s
B2 Hammer unilateral standing leg curl vs minibands 10x40s, 7.5x40s, 5x40s
S1 RF x45s/side
S2 Adductor x45s/side
C1 45 degree back raise 15x3x40s
C2 Single-leg plank BWx2x40s
*Remainer aborted due to massive nausea!

23rd December 2009 (BP 5's): Infamous... butcher... angel of death!

11:15 (Work gym)

Band work: pull-aparts, rear delts, dislocations
A1 Bench press 20x20, 40x10, 60x5, 70x5, 80x5, 90x9 [PR]
A2 Facepull 60x2x10
B1 Incline DB bench 27.5'sx11,11,10,9,8
B2 EZ bent row (supinated grip) Bar+45x5x10
*Following sets done in ETT-style, 35s work/35s rest
C1 DB side lateral 7'sx3x35s
C2 Rock 'n' rolls vs miniband 7'sx3x35s
C3 Incline DB curl 7'sx3x35s
S1 Bicep x45s/side
S2 Lat x45s
S3 Band pec/delt x45s/side
S4 Tricep @24kg KB x45s

18th December 2009 (MP 3's): Metal! It comes from Hell!

87.1kg/192lb/13st 10

Wednesday:
~60mins bike (4 sessions)
Theracane: trap, neck
Hockey ball: foot

Thursday:
~60mins bike (4 sessions)
Theracane: trap, neck

Today:

11:30 (Work gym)
A Speed bench vs minibands 50%x8x3 (30s rest)
B1 Military press 20x10, 40x5, 50x3, 55x3, 62.5x8 [PR]
B2 Neutral chin BWx5, +5x3, +16x6
C1 KB overhead press 20x5x12,10,10,8,8/side
C2 Cable reverse flye 6.25'sx2x10, 3.75'sx15
*Following performed in ETT fashion, 35s work/35s rest
D1 BB shrug (D/O, no straps/chalk) 60x3x35s
D2 Front plate raise 15x3x35s
E1 EZ curl Bar+15x3x35s
E2 V-bar pushdown 45x3x35s
S1 Bicep x45s/side
S2 Band pec/delt x45s/side
S3 Band trap x45s/side
S4 Tricep @24kg KB x45s

15th December 2009 (Lower): I'm not satisfied!

Training:

11:30 (Work gym)
*All sets performed in ETT-style, 35s on/55s off
A1 Leg press (quad emphasis) vs minibands 130x3x35s
A2 Toe press vs minibands 90x3x35s
B1 Leg extension 50x3x35s
B2 Swiss ball leg curl BWx3x35s
S1 RF x45s/side
S2 Adductor x45s/side
C1 45 degree back raise 15x3x35s
C2 Single-leg plank BWx3x35s
S3 Hamstring x45s/side
S4 Calf x45s/side
S5 PF x45s/side
S6 Glute x45s/side

Restoration:
Foam roll: Hip, quad, IT band, adductor
Hockey ball: VMO, glute, piriformis
Stretch: Piriformis, hip flexor, adductor

14th December 2009 (BP 3's): You look in the mirror and say, "I need a little more deltoids, a little more shoulders"

87.2kg/192lb/13st 10

First week of Project: Eye of the Liger in the bank, and I've achieved 90% compliance to both diet plan and training plan. So far so good....

Yesterday:

Restoration:
Foam roll: hip, quad, IT band, adductor
Hockey ball: Piriformis, glute, VMO, calf, foot
Stretch: Hip flexor, adductor, piriformis

Today:

Training:

25mins bike (2 sessions)

11:30 (Work gym)
Band work: pull-aparts, rear delts, dislocations
A1 Bench press 20x20, 40x10, 60x6, 72.5x4, 85x3, 95x6 [PR]
A2 Facepull 55x2x15
B1 Incline DB bench 27.5'sx12,10,10,10,10
B2 EZ bent row (supinated grip) Bar+42.5x5x10
*Following sets done in ETT-style, 30s work/30s rest
C1 DB side lateral 7'sx3x30s
C2 Rock 'n' rolls vs miniband 7'sx3x30s
C3 Incline DB curl 7'sx3x30s
S1 Bicep x45s
S2 Lat x45s
S3 Band pec/delt x45s/side
S4 Tricep @24kg KB x45s

1815: 60mins ballroom dancing

Restoration:
Foam roll: Thoracic, lat, pec, delt
Hockey ball: Teres, calf, foot
Theracane: Trap, neck
Stretch: Pec/delt, lat, sleeper stretch

11th December 2009 (MP Deload): What's called for here is some old-fashioned. blunt force trauma!

Training:

25mins bike (2 sessions)

11:15 (Work gym)
A1 Speed bench vs minibands 50%x8x3 (30s rest)
B1 KB overhead press 20x5x10/side
B2i Pullup BWx8,8,6
B2ii Cable reverse flye 3.75'sx20,15
*Following performed in ETT fashion, 30s work/30s rest
C1 BB shrug (D/O, no straps/chalk) 60x3x30s 
C2 EZ curl Bar+15x3x30s
D1 Front plate raise 15x3x30s
D2 V-bar pushdown 45x3x30s
S1 Bicep x45s
S2 Lat x45s
S3 Band rear delt x45s

Restoration:
Foam roll: Quad, IT band, adductor, hip flexor
Hockey ball: Piriformis, glute, foot
Theracane: Neck, traps
Stretch: Piriformis, adductor, hip flexor

10th December 2009 (Lower): Gotta get back in time

Yesterday:

25mins bike

Restoration:
Foam roll: IT band, quad, adductor, hip flexor
Hockey ball: Piriformis, glute, calf, foot
Stretch: Piriformis, adductor, calf

Today:

25mins bike (2 sessions)

Training:
*Taking a slightly modified, Dave Tate "Extended Tension Training" approach in this phase. 30s work with 45s rest on all exercise pairings.
11:30 (Work gym)
A1 Leg press (quad emphasis) vs minibands 130x3x30s
A2 Toe press vs minibands 90x3x30s
B1 Leg extension 50x3x30s
B2 Swiss ball leg curl BWx3x30s
S1 RF x45s/side
S2 Adductor x45s/side
C1 45 degree back raise 15x3x30s
C2 Single-leg plank BWx3x30s
S3 Hamstring x45s/side
S4 Calf x45s/side
S5 PF x45s/side

Restoration:
Foam roll: Upper back, pec, delt, lat
Hockey ball: Teres, calf, foot
Theracane: Traps, neck
Stretch: Lat, calf, sleeper stretch

8th December 2009: Tri's for the guys

Triceps sore but other than feeling good (and full of food).

Training:

25mins bike (2 sessions)

Band recovery work; pushdowns, curls, side raise, front raise, pulldowns x100 reps per movement

Restoration:

Foam roll: upper back, lats, rear delts, pecs

Hockey ball: feet

Stretch: pecs, lats, sleeper stretch

7th December 2009 (BP Deload): Oh, it's a deep burn! It burns so deep!

87.9kg/193lb/13st 11

Phase 1 (4wks) of "Eye of the Liger" starts today. Hypertrophy and mobility/flexibility/soft tissue quality are the focus(es).

Training:

25mins bike (2 sessions)

11:30 (Work gym)
A1 Incline DB bench 27.5'sx5x10
A2 EZ bent row (underhand grip) Bar+40x5x10
B1 Modified BB extension 40x5x10
B2 Facepull 55x5x10
C1 Lean-away DB lateral raise 6x3x12/side
C2 Unilateral palms-out DB curl 6x3x12/side
C3 Cross-body DB extension 6x3x12/side
*"C" performed as a circuit with no rest
S1 Flye EQI @10'sx45s
S2 Bicep x45s
S3 Lat x45s
S4 Band pec/delt x45s/side
S5 Tricep @20kg KB x45s
D1 Straight-arm pulldown 30x50

Restoration:
Foam roll quads, IT band, adductors, upper back
Hockey ball glutes, calves, feet, low back
Stretch hip flexors, piriformis

5th December 2009: Turning Point

13:00 (PP; with The Rush)
A1 Sumo deadlift x Failure
B1 Iso squat x Catatrophic Injury
C1 Standing leg curl vs miniband 15x3x10/side
D1 Bicep movements 5x10
D2 Tricep movements 5x10
E1 Dip shrug BWx25

4th December 2009 (MP 5/3/1): Getting my Yoke on

87kg/191lb/13st 9

Training:

25mins bike (2 sessions)

11:30 (Work gym)
A1 Military press 20x15, 40x10, 50x5, 57.5x3, 65x6 [rep PR]
A2 Neutral chin BWx5, +8x3, +20x5
B1 KB press 20x12,10,10/side
B2 BB shrug (D/O, no straps/chalk) 100x15,15,12
C1 Front plate raise 15x2x15
C2 Bar pushdown 50x2x15
C3 EZ curl +20x2x10
S1 Bicep x45s
S2 Lat x45s
S3 Shoulder x45s

1st December 2009 (SQ 5's): What would Chuck Norris do?

Training:

25mins bike (2 sessions)

12:00 (Work gym)
A1 Box squat (parallel) 20x10, 60x8, 80x5, (belt on) 100x5, 115x5, 132.5x9 [PR]
A2 Hip flexor mob x2x12/side
A3 Adductor mob x2x12
B1 Front squat 80x3x5
B2 Bent-knee dragon flag BWx2x8
C1 KB single-leg RDL 40x2x8/side
C2 Leg extension 60x2x15
S1 RF x45s/side
S2 Adductor x45s/side
S3 Glute x45s/side

*Lower back & SI joint both felt uncomfortable from the warm up. Post-workout, recurrence of shooting pain in right leg - will ice later. Fortunately not deadlifting until Monday so plenty of rest time.