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.

30th November 2009 (BP 5/3/1): B-U-R-T-O-N

Training:

25mins bike (2 sessions)

13:45 (Work gym)
A1 Bench press 20x25, 40x10, 60x5, 77.5x5, 87.5x3, 97.5x4 [PR]
B1 Incline DB bench press 35'sx3x6
B2 Facepull 55x2x12
C1 DB flye 20'sx2x10
C2 Alt. DB hammer curl 20'sx2x12/side
C3 Lying cross-body DB extension 10x12,10/side
S1 Flye EQI @10's x45s
S2 Bicep x45s
S3 Tricep @20kg KB x45s

26th November 2009 (DL/MP 5's): It's made with bits of real panther - so you know it's good

85.5kg/188lb/13st 6

Yesterday: 25mins bike (2 sessions) + Agile 8

Today:

25mins bike (2 sessions)

Training:
11:00 (Work gym)
A1 Sumo deadlift 60x8, 100x5, 120x3, 125x5, 145x5, (belt on) 165x5 *Forgot both chalk and straps, doh!
A2 Hip flexor mob x2x12/side
A3 Adductor mob x2x12
B1 Military press 20x12, 40x8, 45x5, 50x5, 57.5x9
B2 Neutral chinup BWx2x5, +10x7
C1 Facepull 50x2x15
S1 Hamstring x45s/side
S2 Adductor x45s/side

Restoration:
Simple 6
Hockey ball on calves & feet
Foam roll quads & hips

24th November 2009 (SQ 3's & BP 5's): I have the same mind, that a sculptor has

Yesterday: Agile 8 + 60mins ballroom dancing

Training:
12:00 (Work gym)
A1 Box squat (parallel) 20x2x10, 60x5, 80x5, 107.5x3, 125x3, 140x5
A2 Hip flexor mob x2x12/side
A3 Adductor mob x2x12
B1 Bench press 20x20, 40x15, 60x5, 67.5x5, 77.5x5, 87.5x10[PR]
B2 Facepull 26.25x2x20
C1 Standing 1-arm cable row 26.25x2x12/side
D1 Single-leg 45 degree back raise BWx15/side
S1 RF x45s/side
S2 Pec flye EQI @10's x45s

Restoration:

Chiropractic treatment
Simple 6

22nd November 2009: Back in black

Just some gentle circuits to ease me back in.

16:00 (Home)
A1 5mins jump rope
B1 KB goblet squat 20x2x10
B2 Pushup BWx2x10
B3 KB clean & press 20x2x5/side
B4 Pullup BWx2x8
B5 KB Suitcase deadlift 20x2x10/side

10th November 2009 (SQ Deload): Band Crazy!

 
Deload so had some fun today with bands and machines ala Dave F**kin' Tate!

Training:

11:30 (PP)
A1 Power squat 40x10, 80x5, 120x3x6
B1 Hammer leg press vs. minibands 80x3x10
B2 Roman chair situp BWx2x15
C1 Hammer kneeling leg curl vs miniband 10x5x10/side (30s rest)
S1 Hamstring x45s/side
D1 Hammer iso leg extn. vs miniband 10x5x8/side (30s rest)
S2 RF x45s/side
S3 Adductor x45s/side

9th November 2009 (MP): Ergo, visa-vi, concordantly....

Training:

12:45 (PP)

A1 Military press 20x10, 40x5, 50x3, 55x3, 60x10 [PR]

A2 Neutral chin BWx5,5 +15x6

B1 Floor press vs chains 70x5,6,6

C1 Hammer iso row 50x3x10/side

D1 Hammer rear delt machine 80x10,10,10 (add mini-band) 10,10,10

S1 Band rear delt x45s

E1 Hammer iso shoulder press 40x12,12,12,12,7

S2 Shoulder x45s

1815: Ballroom dancing x60mins

5th November 2009 (DL 3's): Fuelled by Satan!

Sore in the adductors & lower back today.

Training:

13:45 (Work gym)
A1 Sumo deadlift 60x10, 100x3, 120x3, (straps on) 135x3, (belt on) 155x3, 175x5 [PR], 200x1 [PR]
A2 Hip flexor mob x2x12/side
A3 Adductor mob x2x12
B1 KB single-leg RDL (dead-stop) 32x2x12/side
B2 BB rollout 22.5x2x10
C1 Leg extn. 45x7x12 (30s rest)
S1 RF x60s/side
S2 Adductor x45s/side
S3 Hamstring x45s/side

3rd November 2009 (BP 3's): The pump is as satisfying to me as coming is!

Training:

25mins bike (2 sessions)

14:20 (Work gym)
A1 Bench press 20x30, 50x10, 60x10, 72.5x3, 82.5x3, 92.5x6 [Equalled PR]*
B1 Incline DB bench press 30'sx6,8,8,8
B2 EZ bent row 57x4x10
C1 Bar pushdown 45x4x12 (30s rest)
S1 Tricep @ 24kg x45s
S2 Pec flye EQI @ 10's x45s
S3 Upper back x45s
*Uneven lockout not as noticable as with close-grip (probably due to range of motion) but still noticable. Will increase unilateral movements as much as possible.

4th November 2009: He will come to South Africa so strong....

Training:

25mins bike (2 sessions)

11:15 (Work gym) Glute Training Phase 2.1
S1 Hip flexor x2x60s/side
A1 Barbell glute bridge 60x2x15
B1 Single-leg hip thrust BWx2x10/side
B2 Seated abduction w. doubled mini-band x2x20
S2 Piriformis x60s/side
C1 45 degree back raise 10x2x15,10

2nd November 2009 (SQ 5/3/1): If you don't have it, don't hit it

87.5kg/193lb/13st 11

Training:

25mins bike (2 sessions)

11:45 (Work gym)
A1 Box squat (parallel) 20x10, 60x8, 90x5, 112.5x5, 127.5x3, 142.5x4
A2 Hip flexor mob x2x12/side
A3 Adductor mob x2x12
B1 Snatch-grip deadlift 60x10, 100x6, 110x3x6
B2 KB TGU 20x2x3/side
C1 High box step-up 14'sx2x10/side
D1 KB medley 10 sets x 10 reps in 10mins @ 32kg
S1 RF x45s/side
S2 Adductor x45s/side
S3 Calf x45s/side
S4 PF x45s/side

28th October 2009 (MP 5/3/1): It really is a nice suit, Mr. Takagi... it would be a shame to ruin it

85.8kg/189lb/13st 7

Training:

50min walk

11:15 (Work gym)
A1 Military press 20x10, 40x8, 50x5, 55x3, 62.5x7 [PR]
A2 Pullup BWx5,8,8,8
B1 Close-grip bench press 60x8, 80x6,6,5 *Seriously uneven lockout here - major problem to work out
B2 Kroc row 35x5,5,19/side [PR]
C1 Seated incline DB curl 7'sx12,10,8,8,8,6 (30s rest)
S1 Bicep x45s
S2 Lat x45s
S3 45 degree band pec/shoulder x45s/side