Looks good Ollie, what's your new job?

Commercial finance analyst for Trader Media (Autotrader etc)

30th March - Legs:

A1: Front squat [4-0-X-0]: 120kg x 6 / 120kg x 5 / 110kg x 5
10s rest
A2: Back squat [2-0-X-0]: 80kg x 12 / 80kg x 12 / 80kg x 10
10s rest
A3: Leg extension [1-0-X-0]: 20kg x 25 / 20kg x 20 / 20kg x 20
120s rest

B1: Leg curl [4-0-X-0]: 85kg x 6 / 85k x 6 / 85kg x 6
10s rest
B2: RDL [3-0-X-0]: 110kg x 12 / 110kg x 12 / 110kg x 12
10s rest
B3: Hypers [1-0-X-0]: BW x 20 / BW x 20 / BW x 20
120s rest

C1: Standing calf raise (machine) [1-0-X-0]: L16 x 15 / L16 x 15 / L16 x 14

Notes:

Got the weights about right today I think. Decent session, pretty hard work but subjectively easier than last week if anything. Moving up to 4 working sets per movement next time around. Will be tough fo sho

Nutter.

31st March - Shoulders & Arms:

A1: DB shoulder press [4-0-X-0]: 38kg x 7 / 38kg x 6 / 38kg x 5
10s rest
A2: Seated lateral raise [2-0-X-0]: 14kg x 12 / 14kg x 12 / 14kg x 10
10s rest
A3: Military press [1-0-X-0]: 30kg x 25 / 30kg x 22 / 30kg x 15 + 5 + 5
120s rest

B1: Incline DB curl [4-0-X-0]: 26kg x 6 / 24kg x 6 / 24kg x 5
10s rest
B2: BB curl [2-0-X-0]: 35kg x 12 / 35kg x 12 / 35kg x 10
10s rest
B3: Fat Gripz hammer curl [1-0-X-0]: 8kg x 25 / 85kg x 20 + 5 / 8kg x 20+5
120s rest

C1: Fat Gripz CGBP [4-0-X-0]: 110kg x 6 / 110kg x 5 / 100kg x 4 + 1
10s rest
C2: Dip [2-0-X-0]: +20kg x 12 / +20kg x 12 / +20kg x 12
10s rest
C3: Close grip press up [1-0-X-0]: BW x 20 / BW x 18 + 5 / BW x 15 + 5
120s rest

Notes:

Late one last night as we had year end at work yesterday. Got to the gym at about 9 and felt a bit rushed but was still a productive session with a few gains on last week.

Hard hard program there mate. Fcuking hell!

Great gay armzzzzzzzzz work

Tis hard.

Need to sort out my diet a bit and do some cardio as up to now I haven't managed to muster the bothered! Still making progress but not as quick as it might be.

Gym closed today

Full body session tomorrow.

Time to resurrect this now I seem to have a bit more time on my hands

Friday 24th September - Upper A:

Working sets only:

A1: Incline DB press [3-0-X-0]: 50kg x 12 / 50kg x 10 / 50kg x 9
60s rest
A2: Bent over row [2-0-X-0]: 110kg x 11 / 110kg x 10 / 110kg x 9
60s rest

B1: Military press -> push-press [3-1-X-0]: 60kg x 10 + 3 / 60kg x 9 + 2 / 60kg x 8 + 2
60s rest
B2: Pull up [3-0-X-1]: +15kg x 11 / +15kg x 10 / +15kg x 9
60s rest

C1: Dip [3-1-X-0]: +50kg x 11 / +50kg x 9 / +50kg x 10
60s rest
C2: Standing DB curl [3-0-X-1]: 26kg x 10 / 26kg x 9 / 26kg x 8
60s rest

PWO cardio: 10 minutes @ 150bpm

Notes:

Training's been good and strength has jumped a little recently, despite being very busy at work and with college at weekends on top. Cardio has been a little lacking though so I'm going to make a concerted effort to do more from now on - just a little PWO but also on my 'rest' days - to help with overall wellbeing and condtioning, which is still the weak link at the moment.

Next couple of months are going to be a bit antisocial as I'm studying for the CFA (which involves three 6 hr exams and around a 50% pass rate ) so weekends are going to be spent studying. Should give me a good opportunity to get on top of my condition as I won't have many things on that will impact on training and diet other than one wedding in October.

Great to see things are going well for you and training is holding up nicely.

At least your short rest periods still give you a bit of a CV workout so not a complete disaster from that perspective. Something I need to fit in once things settle down a bit so at the moment I'm relying on diet mainly and minimising rest in the gym to keep the HR up and conditioning in.

Pressing took a leap forward mate. Very strong!

I'm sure the short rests help but there's definitely more to be done on the CV front.

Pretty happy with strength overall at the moment.

Saturday 25th September - Lower A:

Working sets only:

A1: Squat [2-0-X-0]: 140kg x 12 / 160kg x 8 / 170kg x 5 / 170kg x 4 / 100kg x 15
150s rest

B1: RDL [3-0-X-0]: 160kg x 10 / 170kg x 8 / 170kg x 8 / 170kg x 7
150s rest

C1: Leg extension [2-0-X-0]: 92.5kg x 10 / 92.5kg x 9 / 92.5kg x 8 -> 60kg x 6 -> 30kg x 6
10s rest
C2: Leg curl [3-0-X-0]: 80kg x 9 / 80kg x 7 / 75kg x 8 -> 50kg x 6 -> 30kg x 6
90s rest

D1: Calf raise [2-3-X-1]: L17 x 11 / L17 x 10 / L17 x 9
90 rest

PWO cardio: 15 minutes x-trainer @ 150-160bpm

Notes:

Pretty happy with that. Haven't done any back squats for a few weeks (have been concentrating on fronts) and 170 for 5 is a decent PB. They were all very deep apart from the 4th when I lost balance slightly.

Sunday 26th September:

Pyramid sprints:

10 minute warm up
30m x 3 - 30s rest
60m x 3 - 60s rest
100m x 3 - 120s rest
400m x 1
10 minute cool down

Notes:

Suffering by the end of this but not surprising given the lack of cardio work I've been doing lately. WIll aim to do this a couple of times a week on top of lifting from now on.

Monday 27th September - Upper B:

Working sets only:

A1: DB shoulder press [2-0-X-0]: 40kg x 10 / 40kg x 9 / 40kg x 7 / 40kg x 6
60s rest
A2: Chin up [3-0-X-0]: +15kg x 12 / +15kg x 10 / +15kg x 10
60s rest

B1: Bench press [2-0-X-0]: 110kg x 10 / 110kg x 9 / 115kg x 7 / 125kg x 2 / 130kg x 2 / 140kg x 2 / 150kg x 1
60s rest
B2: Bent over row [3-0-X-0]: 110kg x 12 / 115kg x 10 / 115kg x 8
60s rest

C1: Dip [2-0-X-0]: +25kg x 15 / +50kg x 11 / +50kg x 9
10s rest
C2: DB curl [2-0-X-0]: 26kg x 10 / 26kg x 9 / 26kg x 8
90s rest

PWO cardio: 15 minutes x-trainer @ 150-160bpm

Notes:

So much for having time on my hands. Run off my feet again having had a few days off last week. Just taking a quick break over lunch at my desk...

Decent session last night. Randomly decided to do some heavy benching which I've not really ever bothered to. 150 was pretty solid and I reckon there's another 5-10kg there.

Great benching!

Should add that after the first few sets rests were a lot longer than 60s....goes without saying really

shit sake Ollie your pressing is getting as good as your pulling prowess now

Need to see pics of you..some tim this century you c*nt!

Rab wrote:shit sake Ollie your pressing is getting as good as your pulling prowess now

Need to see pics of you..some tim this century you c*nt!

Not being rude to ollie, but he's quite tall and gangly and doesn't look as stronmg as he is unless he's filled out ofcourse.

Also, got a face for radio

simon m wrote:

Rab wrote:shit sake Ollie your pressing is getting as good as your pulling prowess now

Need to see pics of you..some tim this century you c*nt!

Not being rude to ollie, but he's quite tall and gangly and doesn't look as stronmg as he is unless he's filled out ofcourse.

Also, got a face for radio

Standard.

Tall and gangly? Surely that's a wind up?

ollie wrote:

simon m wrote:

Rab wrote:shit sake Ollie your pressing is getting as good as your pulling prowess now

Need to see pics of you..some tim this century you c*nt!

Not being rude to ollie, but he's quite tall and gangly and doesn't look as stronmg as he is unless he's filled out ofcourse.

Also, got a face for radio

Standard.

Tall and gangly? Surely that's a wind up?

Sorry mate, but you don't look anywhere near as strong as you are and you are very strong

simon m wrote:

ollie wrote:

simon m wrote:Not being rude to ollie, but he's quite tall and gangly and doesn't look as stronmg as he is unless he's filled out ofcourse.

Also, got a face for radio

Standard.

Tall and gangly? Surely that's a wind up?

Sorry mate, but you don't look anywhere near as strong as you are and you are very strong

That may be, but I'm neither tall nor gangly unless I have a really bad case of dysmorphia

Will get some pics up at some point when I can be bothered.

You've got very long limbs from what I can remember, but it's been over a year since we met. Get those photos up mate.

And stop being so sentsitive you poof

No mate. I only have a 32" inner leg. Guns aren't especially long either. Netiher is my cock

Tuesday 28th September - Lower B:

Working sets only:

A1: Front squat [2-0-X-0]: 120kg x 6 / 130kg x 6 / 140kg x 6 / 140kg x 5 / 140kg x 5
150s rest

B1: Deadlift [1-2-X-1]: 200kg x 6 / 220kg x 5 / 230kg x 4 / 240kg x 2 / 220kg x 5
150s rest

C1: Leg extension [2-0-X-0]: 92.5kg x 9 / 92.5kg x 8 / 92.5kg x 8
60s rest
C2: GHR [3-0-X-0]: x 15 / x 15 / x 15
60s rest

D1: Standing calf raise[2-0-X-0]: L17 x 12 / L17 x 11 / L 17 x 10 / L17 x 10
60s rest

PWO cardio: 15 minutes x-trainer @ 150-160bpm

Notes:

Front squat and deadlift PB. Happy days.

Thursday 30th September - Upper A:

Working sets only:

A1: Incline DB press [3-0-X-0]: 50kg x 12 / 50kg x 10 / 50kg x 10
60s rest
A2: Bent over row [2-0-X-0]: 110kg x 12 / 110kg x 10 / 110kg x 10
60s rest

B1: Military press -> push-press [3-1-X-0]: 60kg x 11 + 3 / 60kg x 10 + 2 / 60kg x 9 + 2
60s rest
B2: Pull up [3-0-X-1]: +20kg x 10 / +20kg x 10 / +20kg x 9
60s rest

C1: Dip [3-1-X-0]: +50kg x 12 / +50kg x 10 / +50kg x 10
60s rest
C2: Standing DB curl [3-0-X-1]: 26kg x 10 / 26kg x 9 / 26kg x 8
60s rest

PWO cardio: 10 minutes @ 150bpm

Notes:

Another decent session. Strength still on the up.