10:00 (ABW)
A1 Chinup BW+5x6(57s) [+1r +4s]
A2 Cybex Galileo shoulder press #11x7(60s) [+1r +2s]
A3 Seated cable row 50x7(64s) [+4s]
A4 Polaris Delta chest press 75x6(57s) [+5kg]
B1 Hammer 45 leg press vs #4 band (53)170x6(47s) [+#4 band]
C1 45 degree back raise 20x8 (78s)
Monday, 28 February 2011
Friday, 25 February 2011
25 February 2011: 83 Days of Vanity
10:10 (ABW)
A EZ curl (5/5) +20x6+3+2=11RP
B Pushdown (5/5) 40x7+3+3=13RP
C EZ reverse curl (5/5) +10x6
D Leaning cable lateral raise (5/5) 3.75x7/side
E Machine flye (5/5) 45x9
F Dip BWx16
G 45 degree back raise 20x8
A EZ curl (5/5) +20x6+3+2=11RP
B Pushdown (5/5) 40x7+3+3=13RP
C EZ reverse curl (5/5) +10x6
D Leaning cable lateral raise (5/5) 3.75x7/side
E Machine flye (5/5) 45x9
F Dip BWx16
G 45 degree back raise 20x8
Tuesday, 22 February 2011
22 February 2011
10:20 (ABW)
A1 Chinup BW+5x5(53s) [+2.5kg]
A2 Cybex Galileo shoulder press #11x6(58s) [+1#]
A3 Seated cable row 50x7(60s) [+4s]
A4 Polaris Delta chest press 70x7(66s) [+6s]
A5 Hammer 45 leg press vs #3 band (53)170x9(63s) [+2r +15s]
A1 Chinup BW+5x5(53s) [+2.5kg]
A2 Cybex Galileo shoulder press #11x6(58s) [+1#]
A3 Seated cable row 50x7(60s) [+4s]
A4 Polaris Delta chest press 70x7(66s) [+6s]
A5 Hammer 45 leg press vs #3 band (53)170x9(63s) [+2r +15s]
Friday, 18 February 2011
18th February 2011: 90 Days of Vanity
10:15 (ABW)
A EZ curl (5/5) +15x7+3+3=13RP
B Pushdown (5/5) 18.75x9+4+3=16RP
C GM (3/3) 40x10
D Cable lateral raise (5/5) 3.75x8/side
E Machine flye (5/5) 40x8
F Dip BWx15
A EZ curl (5/5) +15x7+3+3=13RP
B Pushdown (5/5) 18.75x9+4+3=16RP
C GM (3/3) 40x10
D Cable lateral raise (5/5) 3.75x8/side
E Machine flye (5/5) 40x8
F Dip BWx15
Tuesday, 15 February 2011
15th February 2010
10:15 (ABW) (w/DW)
A1 Chinup BW+2.5x6(59s) [+2.5kg]
A2 Cybex Galileo shoulder press #10x8(65s) [+1r +4s]
A3 Seated cable row 50x7(56s) [+1r +2s]
A4 Polaris Delta chest press 70x7(?s - forgot to time) [-]
A5 Hammer 45 leg press vs #3 band (53)170x7(48s) [+1r +4s]
A1 Chinup BW+2.5x6(59s) [+2.5kg]
A2 Cybex Galileo shoulder press #10x8(65s) [+1r +4s]
A3 Seated cable row 50x7(56s) [+1r +2s]
A4 Polaris Delta chest press 70x7(?s - forgot to time) [-]
A5 Hammer 45 leg press vs #3 band (53)170x7(48s) [+1r +4s]
Wednesday, 9 February 2011
8th February 2010
10:15 (ABW) (w/DW)
A1 Chinup BWx7(62s) [-]
A2 Polaris Delta chest press 70x7(60s) [+5kg]
A3 Seated cable row 50x6(54s) [+1.25kg]
A4 Cybex Galileo shoulder press #10x7(61s) [+1 pin]
A5 Hammer 45 leg press vs #3 band (53)170x6(44s) [+ #3 band]
B1 Good morning 35x10 (3/3)
A1 Chinup BWx7(62s) [-]
A2 Polaris Delta chest press 70x7(60s) [+5kg]
A3 Seated cable row 50x6(54s) [+1.25kg]
A4 Cybex Galileo shoulder press #10x7(61s) [+1 pin]
A5 Hammer 45 leg press vs #3 band (53)170x6(44s) [+ #3 band]
B1 Good morning 35x10 (3/3)
Friday, 4 February 2011
27th January - 3rd February 2011
27th January
14:00 (ABW)
A1 CG pulldown 48.75x7 (5/5)
A2 Dip BWx7 (3/3)
B1 EZ curl +10x7 (5/5)
B2 Rope pushdown 40x5 (5/5)
C1 Machine flye 25x7 (5/5)
C2 Good morning 22.5x20 (3/3)
31st January
10:15 (ABW) (w/DW)
A1 Chinup BWx7(62s) [+2s]
A2 Cybex Galileo shoulder press #9x8(75s) [-1r -2s]
A3 Seated cable row 48.75x9(77s) [+2s]
A4 Polaris Delta chest press 65x9(75s) [+1r +7s]
A5 Hammer 45 leg press (53)170x12(77s) [+2r +3s]
3rd February
09:00 (ABW)
A1 CG pulldown 48.75x8 (5/5)
A2 Dip BWx7 (5/5)
B1 EZ curl +12.5x7 (5/5)
B2 V-bar pushdown 35x7 (5/5)
C1 Machine flye 35x7 (5/5)
C2 Good morning 30x10 (3/3)
14:00 (ABW)
A1 CG pulldown 48.75x7 (5/5)
A2 Dip BWx7 (3/3)
B1 EZ curl +10x7 (5/5)
B2 Rope pushdown 40x5 (5/5)
C1 Machine flye 25x7 (5/5)
C2 Good morning 22.5x20 (3/3)
31st January
10:15 (ABW) (w/DW)
A1 Chinup BWx7(62s) [+2s]
A2 Cybex Galileo shoulder press #9x8(75s) [-1r -2s]
A3 Seated cable row 48.75x9(77s) [+2s]
A4 Polaris Delta chest press 65x9(75s) [+1r +7s]
A5 Hammer 45 leg press (53)170x12(77s) [+2r +3s]
3rd February
09:00 (ABW)
A1 CG pulldown 48.75x8 (5/5)
A2 Dip BWx7 (5/5)
B1 EZ curl +12.5x7 (5/5)
B2 V-bar pushdown 35x7 (5/5)
C1 Machine flye 35x7 (5/5)
C2 Good morning 30x10 (3/3)
Monday, 17 January 2011
17th January 2010
10:15 (ABW)
A1 Chinup BWx7(60s) [-3s]
A2 Cybex Galileo shoulder press #9x9(77s) [+1r +8s]
B1 Seated cable row 48.75x9(75s) [+5s]
B2 Polaris Delta chest press 65x8(68s) [+1r +6s]
C1 Hammer 45 leg press (53)170x10(74s) [+1r +15s]
S1 MWOD
A1 Chinup BWx7(60s) [-3s]
A2 Cybex Galileo shoulder press #9x9(77s) [+1r +8s]
B1 Seated cable row 48.75x9(75s) [+5s]
B2 Polaris Delta chest press 65x8(68s) [+1r +6s]
C1 Hammer 45 leg press (53)170x10(74s) [+1r +15s]
S1 MWOD
Monday, 10 January 2011
10th January 2010
7 miles bike
10:15 (ABW)
A1 Chinup BWx7(63s) [+1r +5s]
A2 Cybex Galileo shoulder press #9x8(69s) [+1r -2s]
B1 Seated cable row 48.75x9(70s) [+1r +5s]
B2 Polaris Delta chest press 65x7(62s) [+5s]
C1 Hammer 45 leg press (53)170x9(59s) [+1r -3s]
S1 MWOD
Evening: 75 KB swings @20kg
10:15 (ABW)
A1 Chinup BWx7(63s) [+1r +5s]
A2 Cybex Galileo shoulder press #9x8(69s) [+1r -2s]
B1 Seated cable row 48.75x9(70s) [+1r +5s]
B2 Polaris Delta chest press 65x7(62s) [+5s]
C1 Hammer 45 leg press (53)170x9(59s) [+1r -3s]
S1 MWOD
Evening: 75 KB swings @20kg
Tuesday, 4 January 2011
4th January 2011: Turns out 15 days off is too many
Who knew?!
7 miles bike
10:15 (ABW)
A1 Chinup BWx6(58s) [-1r -8s]
A2 Cybex Galileo shoulder press #9x7(71s) [-1r +5s]
B1 Seated cable row 48.75x8(65s) [-]
B2 Polaris Delta chest press 65x7(57s) [-1r -9s]
C1 Hammer 45 leg press (53)170x8(62s) [+1r +11s]
7 miles bike
10:15 (ABW)
A1 Chinup BWx6(58s) [-1r -8s]
A2 Cybex Galileo shoulder press #9x7(71s) [-1r +5s]
B1 Seated cable row 48.75x8(65s) [-]
B2 Polaris Delta chest press 65x7(57s) [-1r -9s]
C1 Hammer 45 leg press (53)170x8(62s) [+1r +11s]
Tuesday, 21 December 2010
21st December 2010
09:10 (ABW)
A1 Chinup BWx7(66s)
B1 Cybex Galileo shoulder press #9x8(66s)
C1 Seated cable row 48.75x8(65s) [+1r +3s]
D1 Polaris Delta chest press 65x8(66s)
E1 Hammer 45 leg press (53)170x7(51s)
A1 Chinup BWx7(66s)
B1 Cybex Galileo shoulder press #9x8(66s)
C1 Seated cable row 48.75x8(65s) [+1r +3s]
D1 Polaris Delta chest press 65x8(66s)
E1 Hammer 45 leg press (53)170x7(51s)
Monday, 13 December 2010
10th / 13th December 2010
10th
10:30 (ABW)
A1 Chinup BWx7(70s) [+11s]
B1 Cybex Galileo shoulder press #9x8(74s) [+4s]
C1 Seated cable row 46.25x9(85s) [+1r +19s]
D1 Polaris Delta chest press 65x7(70s) [+10s]
E1 Hammer 45 leg press (53)160x7(78s) [+10kg]
13th
10:15 (ABW) [with DW*]
A1 Cybex Galileo shoulder press #9x7(64s) [-1r -10s]
B1 Chinup BWx7(60s) [-10s]
C1 Polaris Delta chest press 65x8(67s) [+1r -3s]
D1 Seated cable row 48.75x7(62s) [+2.5kg]
E1 Hammer 45 leg press (53)160x9(76s) [+2r -2s]
S1 RF x60s/side
S2 Adductor x60s/side
*Timing is presumably approx. 10s different as opposed to self-timing
10:30 (ABW)
A1 Chinup BWx7(70s) [+11s]
B1 Cybex Galileo shoulder press #9x8(74s) [+4s]
C1 Seated cable row 46.25x9(85s) [+1r +19s]
D1 Polaris Delta chest press 65x7(70s) [+10s]
E1 Hammer 45 leg press (53)160x7(78s) [+10kg]
13th
10:15 (ABW) [with DW*]
A1 Cybex Galileo shoulder press #9x7(64s) [-1r -10s]
B1 Chinup BWx7(60s) [-10s]
C1 Polaris Delta chest press 65x8(67s) [+1r -3s]
D1 Seated cable row 48.75x7(62s) [+2.5kg]
E1 Hammer 45 leg press (53)160x9(76s) [+2r -2s]
S1 RF x60s/side
S2 Adductor x60s/side
*Timing is presumably approx. 10s different as opposed to self-timing
Thursday, 2 December 2010
2nd December 2010
7 miles bike
10:45 (ABW)
Performed in fairly unstructured fashion:
XR back lever (flat tuck) x6x5s
QDR x3x10s/side
XR front lever (flat tuck) x6x5s
PB planche (tuck) x6x5s
Pistol x8/side
Plyo pullup x3x3
XR Bulgarian dip x4
Handstand x3x10s
Followed up with 10mins of MWOD.
10:45 (ABW)
Performed in fairly unstructured fashion:
XR back lever (flat tuck) x6x5s
QDR x3x10s/side
XR front lever (flat tuck) x6x5s
PB planche (tuck) x6x5s
Pistol x8/side
Plyo pullup x3x3
XR Bulgarian dip x4
Handstand x3x10s
Followed up with 10mins of MWOD.
Tuesday, 30 November 2010
25th/30th November 2010
25th
A1 XR back lever (flat tuck) x6x5s
B1 XR front lever (flat tuck) x6x5s
C1 PB plance (tuck) x6x5s
D1 Handstand x3x10s
E1 QDR x3x10s
F1 Plyo pullup x3x3
F2 HeSPU w/legs bent + feet against wall x3x3
F3 Pistol x7/side
30th
10:40 (ABW)
A1 Chinup BWx7(59s) (+1 rep +5s)
B1 Cybex Galileo shoulder press #9x8(70s) (+1 pin)
C1 Seated cable row 46.25x8(66s) (+3kg)
D1 Polaris Delta chest press 65x7(60s) (+5kg)
E1 Hammer 45 leg press 150x11(84s) (+10s +2 reps +14s)
S1 MWOD
A1 XR back lever (flat tuck) x6x5s
B1 XR front lever (flat tuck) x6x5s
C1 PB plance (tuck) x6x5s
D1 Handstand x3x10s
E1 QDR x3x10s
F1 Plyo pullup x3x3
F2 HeSPU w/legs bent + feet against wall x3x3
F3 Pistol x7/side
30th
10:40 (ABW)
A1 Chinup BWx7(59s) (+1 rep +5s)
B1 Cybex Galileo shoulder press #9x8(70s) (+1 pin)
C1 Seated cable row 46.25x8(66s) (+3kg)
D1 Polaris Delta chest press 65x7(60s) (+5kg)
E1 Hammer 45 leg press 150x11(84s) (+10s +2 reps +14s)
S1 MWOD
Monday, 22 November 2010
22nd November 2010
11:30 (ABW)
A1 Cybex Galileo shoulder press #8x8(72s)
B1 Chinup BWx6(54s)
C1 Polaris Delta chest press 60x8(71s)
D1 Seated cable row 43.25x9(84s)
E1 Hammer 45 leg press 140x9(70s)
S1 RF x45s/side
S2 Adductor x45s/side
A1 Cybex Galileo shoulder press #8x8(72s)
B1 Chinup BWx6(54s)
C1 Polaris Delta chest press 60x8(71s)
D1 Seated cable row 43.25x9(84s)
E1 Hammer 45 leg press 140x9(70s)
S1 RF x45s/side
S2 Adductor x45s/side
Thursday, 11 November 2010
11th November 2010
10:30 (ABW)
A1 XR back lever (flat tuck) x6x5s
A2 XR front lever (flat tuck) x6x5s
A3 PB planche (tuck) x6x5s
B1 XR Bulgarian dip x4
B2 QDR x3x10s/side
B3 Pistol x6/side
B4 HeSPU w/feet against wall x3x1
B5 Handstand x3x10s
B6 Plyo pullup x3x3
A1 XR back lever (flat tuck) x6x5s
A2 XR front lever (flat tuck) x6x5s
A3 PB planche (tuck) x6x5s
B1 XR Bulgarian dip x4
B2 QDR x3x10s/side
B3 Pistol x6/side
B4 HeSPU w/feet against wall x3x1
B5 Handstand x3x10s
B6 Plyo pullup x3x3
Monday, 8 November 2010
8th November 2010
10:30 (ABW)
A1 Chinup BWx53s
B1 Polaris Delta chest press 50x112s
C1 Seated cable row 41.75x83s
D1 Cybex Galileo shoulder press #7x72s
E1 Hammer 45 leg press 120x103s
S1 Adductor x45s/side
S2 RF x45s/side
S3 Lat x45s/side
A1 Chinup BWx53s
B1 Polaris Delta chest press 50x112s
C1 Seated cable row 41.75x83s
D1 Cybex Galileo shoulder press #7x72s
E1 Hammer 45 leg press 120x103s
S1 Adductor x45s/side
S2 RF x45s/side
S3 Lat x45s/side
3rd November 2010
10:30 (ABW)
A1 XR front lever x6x5s
B1 Single-arm pushup x5/side
B2 XR front lever row (tuck) x5
C1 Machine flye x75s
A1 XR front lever x6x5s
B1 Single-arm pushup x5/side
B2 XR front lever row (tuck) x5
C1 Machine flye x75s
Tuesday, 2 November 2010
Monday, 1 November 2010
1st November 2010
Experimenting with reduced volume again, plus Doug McGuff-style slow machine training to failure. Trying to accommodate an improvement in gymnastic skills along with balanced muscular development in the minimum time.... (ala Keith Norris @ Theory To Practice) Plate spinning ahoy!
10:30 (ABW)
A1 XR back lever (flat tuck) x6x5s
A2 Handstand x3x10s
B1 HeSPU w/feet against wall x2
B2 Assisted single-arm chinup x3/side
B3 Shrimp-A x5/side
B4 BB rollout x9
C1 Shoulder machine press x10x90s
C2 Chinup xBWx60s
C3 Leg press 110x107s
S1 MWOD
10:30 (ABW)
A1 XR back lever (flat tuck) x6x5s
A2 Handstand x3x10s
B1 HeSPU w/feet against wall x2
B2 Assisted single-arm chinup x3/side
B3 Shrimp-A x5/side
B4 BB rollout x9
C1 Shoulder machine press x10x90s
C2 Chinup xBWx60s
C3 Leg press 110x107s
S1 MWOD
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