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

Training 6th March 2009: BP/GPP 1.1.15

Mobility warmup

A1 Bench press 80x5, 90x3, 100x1
A2 RDL 110x8,8
B1 Cybex conv. shoulder press 80x10,10
B2 Hammer (neutral) close-grip iso pulldown 60x10,10
C1 DB rev lunge 30'sx8
C2 Seated calf raise 70x10

Training 2nd March 2009: SQ/GPP 1.1.14

Mobility warmup performed prior to both sessions.

1145 - at work.
A1 DB flye 22'sx15
A2 DB bent lateral 18'sx10(+2)
B1 Rolling tri extn vs mini 12'sx15
B2 DB curl 12'sx11(+2)
C1 Tripod planks 2x50s
C2 Hanging leg raise BWx10,10
C3 45o back raise 15x15,15

1745 - at PP.
A 1-arm Hammer iso low row 60x11(+2)
B Light squat 60x5, 100x5, 120x5
C Power squat 60x20

At home: restoration

Training 27th Feb 2009: BP/GPP 1.1.13

Mobility warmup

A1 Bench press 70x5, 80x5, 90x6
A2 GHR w. mini BWx12,12
B1 Pullup BWx9,8
B2 Military press 55x8,8
C1 Stepup @20" 25'sx8,8
C2 Standing calf raise 190x8,8
D1 Tripod plank 2x45s
D2 Ghetto rev hyper vs green band x12,12

At home: restoration

Training 20th Feb 2009: GPP 1.1.12

Trained at work gym.

Mobility warmup

A1 Chest press 80x10,10
A2 BB row 70x8,8
B1 DB O/H press 24'sx8,8
B2 Cable rev flye 6.75'sx10,10
C1 Pressdown 70x8, 60x8
C2 EZ curl +20x12,10
D Plank w. rear foot elevated 2x45s

At home: restoration

Training 18th Feb Training: BP/GPP 1.1.11

1st session (1130)

Mobility warmup
A1 RDL 120x8
A2 BB rev lunge 80x8
B Plank-to-side-plank 2x45s/30s

2nd session (1800)

Mobility warmup
A1 Seated calf raise 90x6
A2 Bench press 75x3, 85x3, 95x5[PR], 90x4
B1 Cybex converging shoulder press 100x8
B2 Hammer iso pulldown 120x6

At home: restoration

Training 17th Feb 2009: Conditioning

Treadmill intervals, 25mins inc. 5min warmup

15s on/30s off

15% incline, 4mph

Training 16th Feb 2009: GPP 1.1.10

Mobility warmup

A Hammer iso low row 60x10(+2)
B1 DB flye 20'sx15
B2 DB bent lateral 15'sx15
C1 Rolling tri extn vs mini 12.5'sx12
C2 DB curl 12.5x12(+2)
D Plank-to-side-plank 2x45s/30s

At home: restoration

Training 14th Feb 2009: GPP 1.1.9

Mobility warmup

A GHR w. mini vs 1 chain x8,8
B1 Pullup BWx8,8
B2 Military press 50x10,10
C1 DB Step up @ 16" 25'sx12,12
C2 Standing calf 180x12,12
D Plank-to-side plank 2x45s/30s

At home: restoration

Training 11th Feb 2009: BP/GPP 1.1.8

Mobility warmup

A BB row 80x7
B1 DB press 27.5x6
B2 Rear delt machine 120x7
C1 Pressdown #14x7
C2 EZ curl +30x6
D1 Tripod plank 2x45s
D2 Side plank 2x30s/side
D3 45o back raise BWx15
E Bench (deload) 60x5,5,5

At home: restoration

Training 9th Feb 2009: GPP 1.1.7

All lower body exercises taken gently due to sciatica.

Mobility warmup

A1 Front squat 60x12
A2 RDL 100x12
B1 Hammer iso pulldown 100x12
B2 Cybex converging shoulder press 80x12
C1 BB rev lunge 60x10
C2 Seated calf raise 50x12
D Tripod planks 2x45s

At home: restoration

Training 7th Feb 2009: DL/GPP 1.1.6

Mobility warmup

A1 Sumo deadlift 130x5, 150x3, 167.5x5[PR]
B1 Hammer iso row 75x8,8
C1 DB flye 20'sx8,8
C2 DB bent lateral 15'sx10,10
D1 Rolling tri extn vs mini 12.5'sx8,8
D2 DB curl 12.5'sx8,8
E1 Tripod plank 2x45s
E2 Chin machine abs #4x15,15
F1 45o back raise vs green + mini bands x13,13
F2 Hanging leg raise BWx15,15

At home: restoration

Training 5th Feb 2009: BP/HIIT

A1 Bench press 80x5, 90x3, 95x4
A2 KB medley 30sx4@24kg

Training 4th Feb 2009: GPP1.1.5

All training at home due to car in the shop...

Mobility warmup

A1 Unilateral band leg curls Greenx12
B1 Pullup 10x8
B2 Military press 56x7
C1 BB stepup 46x10
C2 Unilateral calf raise 20x12
D1 Tripod plank 2x45s
D2 Medball rotation 2x15,15
E1 Spreadeagle medball situp 2x15,15
E2 Ghetto rev hyper BWx15,15

Restoration

Training 02nd Feb 2009: SQ/GPP 1.1.4

Mobility warmup

A1 Squat - too sore to squat today
A2 BB row 60x12
B1 DB o/h press 25'sx10
B2 Rear delt machine flye 80x12
C1 Pushdowns #12x12
C2 EZ bar curls EZ bar+20x12
D1 Planks 2x45s
D2 Hanging leg raise BWx15,15
E1 Chin machine abs #4x12,12
E2 45o back raise vs. green + mini bands x12,12

At home - rolling + stretching