It's speed work, LOL! And it's actually helping my other pressing movements, they're starting to feel easier!

18/6/2012

Upper body power


Chest supported rows (plates)
1 x 5 x 62.5kg
2 x 5 x 60kg


Weighted pullups
2 x 8/7 x BW+17.5kg


Lat pulldowns
1 x 8 x 80kg
1 x 8 x 85kg


Flat BB bench press
3 x 5/5/6 x 95kg


DB flyes
2 x 7 x 50lbs


DB shoulder press
2 x 8/7 x 65lbs
1 x 8 x 60lbs


EZ bar curls
3 x 9 x bar+40kg


Cable triceps pushdowns
1 x 15 x 81kg
2 x 15/13 x 86kg


Odd workout. Strength was poor in some exercises (rows) while on others I felt strong (bench!).

19/6/2012

Lower body power


Front squats
3 x 5 x 105kg


Hack squats
1 x 5 x 130kg (failed on the 6th rep LOL! Probably not enough rest between the squats and this set)
1 x 9 x 120kg


Leg extensions
2 x 12 x 90kg


DB lunges
3 x 8 x 60lbs


Leg curls
2 x 12 x 90kg


Standing calf raises
3 x 11/10/11 x 140kg


Seated calf raises
2 x 10/9 x 70kg


Hanging knee raises
3 x 25/23/22


Squats felt good, but they took quite a lot out of me! Failing on the hacks was interesting, the safeties were right at the bottom of the machine and I was pretty much crunched up in a ball by the time I lowered the bar down.

Also, some pics taken today @ 77.7kg:


This post has been edited by -Dan: Jun 19 2012, 09:44 PM

21/6/2012

Shoulders


Military press
3 x 5 x 60kg
2 x 5 x 55kg


Reverse flyes
3 x 15/13/13 x 25lbs


Cable upright rows
3 x 15 x 51kg


DB lateral raises
3 x 15 x 25lbs


Seated DB shoulder press
1 x 20 x 45lbs


F***, right lat injury came back up yesterday. I can't figure out how, but I injured it from doing legs, presumably squats. Left out back today and totally killed shoulders instead.

22/6/2012

Legs


Leg press
1 x 15 x 240kg
1 x 15 x 280kg
1 x 15 x 290kg
1 x 15 x 300kg


Leg extensions
4 x 20/18/17/19 x 75kg


Hip abductor machine
4 x 15 x 70kg


Leg curls
4 x 20/16/18/17 x 75kg


Leg press machine calf raises
4 x 15 x 220kg


Seated calf raises
4 x 15 x 40kg


Went to my chiropractor this morning for an adjustment and also asked about my injury. After telling him about it and getting checked up, he said it's more likely to be a rib-joint pull rather than a lat strain, and also very likely from the front squats since the lats would've been recruited as stabilizers and ended up pulling on the rib along with me taking in a deep breath, it probably was a bit too much strain on the rib. So today I left out anything that I felt would've aggravated it. Not sure what I'm going to do come upper-body power day, but I'll see how things go. Still a good leg workout.

23/6/2012

Chest & arms


Flat BB bench press (speed work)
6 x 3 x 65kg


Incline DB bench press
1 x 12 x 65lbs
1 x 12 x 70lbs
1 x 10 x 75lbs


Incline HS chest press
1 x 12 x 35kg
2 x 12 x 32.5kg


Incline DB flyes
2 x 15 x 40lbs


Preacher curls
3 x 12 x EZ bar+20kg


Concentration curls
2 x 12 x 25lbs


Spider curls
2 x 15 x 20lbs


Overhead DB extensions
3 x 15/15/14 x 30lbs


Single arm triceps pulldowns
2 x 12 x 17kg


Rope pulldowns
2 x 12 x 53kg

25/6/2012

Upper body power


Chest supported rows (plates)
3 x 5 x 62.5kg


Weighted pullups
2 x 8 x BW+17.5kg


Lat pulldowns
1 x 7 x 85kg
1 x 8 x 80kg


Flat DB bench press (all the bench press stations and the power rack were taken, must be international chest day. )
1 x 9 x 85lbs
1 x 6 x 90lbs
1 x 3 x 85lbs (kinda just lost control on the descent and got stuck, was pissed off so I didn't count this set and did another)
1 x 7 x 85lbs


DB shoulder press
3 x 8/7/6 x 65lbs


Machine flyes (forgot to do flyes earlier so just did them after shoulder presses. Again, all the benches were taken )
1 x 10 x 71kg
1 x 7 x 77kg


BB curls
3 x 10/9/9 x EZ bar+40kg


CGBP
2 x 8/7 x 85kg
1 x 7 x 80kg


Hanging knee raises
3 x 25/25/21


Was in the gym later than usual, thus it was pretty packed.

26/6/2012

Lower body power


Front squats
3 x 5/5/6 x 105kg


Hack squats
1 x 9 x 130kg
1 x 9 x 135kg


Leg extensions
2 x 13/12 x 90kg


DB lunges
3 x 8 x 60lbs


Leg curls
2 x 13/12 x 90kg


Standing calf raises
3 x 10 x 145kg


Seated calf raises
2 x 9/8 x 75kg


Good workout.

hey -Dan, your workout is very encouraging, keep it up!.. just passing by btw

Heh, thanks man. 'preciate it!

28/6/2012

Back & shoulders


Chest supported rows (speed work)
6 x 3 x 42.5kg


Lat pulldowns
3 x 12 x 70kg


Seated cable rows
3 x 12 x 65kg


DB rows
2 x 15/14 x 105lbs


HS pulldowns
1 x 13 x 30kg
1 x 14 x 25kg


Machine shoulder press
3 x 12 x 80kg/85kg/85kg


Cable upright rows
2 x 16 x 53kg


DB lateral raises
3 x 15 x 25lbs

How long do you take to complete this routine -Dan?

Took about 50-55 minutes today.

That was very fast. I took almost 1 hour 30 minutes for my back and shoulder routine although I've added a few extra exercises. How long the time you took between sets? Less than a minute? Another question is, warm up set is only once or on every exercise?

I only time my rest periods for my speed work since I prefer to keep them at 60 seconds. For the rest of the workout I go purely by feel. Started at like ~8:25 and finished around ~9:20 so yeah about 55 minutes give or take.

I only do warm up sets on my first exercise, generally 2-4 sets depending on how I'm feeling, and I ramp the weight up each set. So for example, today's warmup for the chest supported rows was one set of the empty bar and a 2nd set with a 20kg plate on. Straight into the speed sets after that. Usually go up to 4 warmup sets for power work to get my joints warmed up and 'working properly'.

29/6/2012

Legs


Hack squats
1 x 12 x 120kg
1 x 12 x 125kg
1 x 12 x 130kg


Leg press
3 x 15 x 280kg


Leg extensions
3 x 20/17/18 x 75kg


Hyperextensions
2 x 12 x BW+15kg



Shitty day. To start off, didn't do any speed work because a whole tag team of guys were bloody curling in the power rack. To add on, I puked right after leg presses. Tries to go on but my energy was just gone, so I stopped and left.

30/6/2012

Chest & arms


Flat BB bench (speed work)
6 x 3 x 70kg


Incline DB press
1 x 12 x 65lbs
1 x 12 x 70lbs
1 x 9 x 75lbs


Incline HS press
1 x 12 x 35kg
2 x 12 x 32.5kg


Machine flyes
2 x 16 x 47kg


Preacher curls
3 x 12 x EZ bar+20kg (felt heavy today, but I managed)


Concentration curls
2 x 12 x 25lbs


Spider curls
2 x 15 x 20lbs


Overhead DB extensions
3 x 15/15/13 x 30lbs


Cable triceps pushdowns
2 x 12/11 x 81kg


Single arm cable triceps pulldowns
2 x 15/13 x 17kg


Burnout set: Cable triceps pushdowns
1 x 20 x 41kg

2/7/2012

Upper body power


Chest supported rows (plates)
3 x 5 x 62.5kg


Weighted pullups
2 x 9/7 x BW+17.5kg


Pulldowns
2 x 8/6 x 85kg


Flat BB bench press
3 x 6/5/7 x 95kg


Machine flyes
2 x 9/7 x 77kg


DB shoulder press
3 x 8/6/4 x 65lbs


BB curls
3 x 10/10/9 x EZ bar+40kg


CGBP
2 x 8/7 x 85kg
1 x 7 x 80kg


Hanging knee raises
3 x till failure



Progressing well in my bench, but I've found it takes away a lot of my pressing strength for the DB shoulder presses. Oh well, the goal at the moment is to improve my bench anyway.

This post has been edited by -Dan: Jul 3 2012, 12:24 AM

2/7/2012

Lower body power


Front squats
3 x 6/6/7 x 105kg


Hack squats
1 x 9 x 130kg
1 x 8 x 135kg


Leg extensions
2 x 14/13 x 90kg


DB lunges
3 x 8 x 60lbs


Leg curls
2 x 14/12 x 90kg


Seated calf raises
2 x 9 x 75kg


Standing calf raises
1 x 8 x 150kg
2 x 10 x 145kg


Pretty good workout. Got rep PRs on squats. Lunges felt like hell as usual.

5/7/2012

Back & shoulders


Chest supported rows (speed work)
6 x 3 x 42.5kg


Lat pulldowns
3 x 12 x 70kg


Seated cable rows
3 x 12 x 70kg


HS rows (back felt a little off today so I did these instead of DB rows, same movement)
2 x 14/13 x 50kg


HS pulldowns
2 x 14/13 x 30kg


Machine shoulder press (same reason as the rows, to give my lower back a break)
3 x 12 x 90kg


Cable upright rows
1 x 17 x 53kg
1 x 15 x 59kg


DB lateral raises
3 x 15 x 25lbs