cheers KP main goal, is sub 10 BF (the summer hols), and a bit of bodybuilding i think. I'm about done with pure strength training... i always go over the top and screw my self over either by injuring myself or burning out so I want to try and get in a consistent year of training without any time off!

Wednesday - Legs + Shoulders

ATG back squats:

50kg x 8
60 x 8
100 x 3
100 x 10 (reps PB i think)
60 x 6

DB shoulder press:
20kg x 8
24 x 8
30 x 5
24 x 8

RDL's (double overhand, slow negs)
60kg x 8
60 x 8
60 x 8

Side laterals:
14kg x 8
14 x 8
14 x 8
dropset
7kg x 10

Power clean to front squat:
50kg x 5
50 x 3
50 x 3

+ 15 minute incline walk - incline 10/15 speed 4

Not such a good session, not used to this high rep stuff! squats where ok but i felt so nauseus after them... thought i was going to spew on the treadmill! Dont think i'm hitting shoulders hard enough so going to do a 4 day split giving shoulders there own day from now.

Friday - Chest + tri's

Flat DB bench -
20kg x 8
26 x 8
35 x 5
45kg x 8 (+2 reps)

Incline DB bench (4 second negatives + paused)
22.5kg x 6
22.5 x 5
22.5 x 5

Dips
BW x 5
+10kg x 5
+10kg x 5

Close Grip bench-
60kg x 5
50 x 8
50 x 8

Good session, the 4 second negs on incline bench destroyed me! felt like a bit of a pansy struggling to get 5 on 22.5kg lol.

Monday - Back + bi's

Deads -
60kg x 8
100kg x 5
120 x 3
150 x 3
170 x 3
180 x 3 (felt allright, so much for going light though)

Hammer chins -
bw x 4
bw x 3
bw x 3

Wide grip pull downs -
61kg x 8
55 x 8
55 x 6

Barbell BOR from rack -
60kg x 8
60 x 8
60 x 8

Incline DB curls -
12kg x 16
12 x 20
12 x 18

FFS my vertical pulling is so weak compared to the rest of me, i'm determined to get 8 reps on chins within the next few months!

Hey Rob, only just caught up. Great to see the knee is back in working order and standing up to some awesome deads and squats. Here's to an injury free 2009! Have you dropped the American football then?

Thanks GB, yeah chucked the american football in before i had to pay for the membership. At least i can say i've tried it i suppose. The knee is still a bit dodgey, but has recoverd a shed load since before christmas when it was basically useless!

Tuesday - Shoulders + conditioning

Standing DB press -
14kg x 8
22 x 8
22 x 8
22 x 6

Seated DB lateral raise -
12kg x 6
10 x 8
10 x 8
10 x 6

BO rear delt fly -
10kg x 8 x 3

Complexes - Power clean to front squat to push press to back squat to push press.

3 sets x 5 reps with 40kg


Good session, lighter weights on the standing DB press but defintly got a better feeling from it. Complexes completely destroyed me, hammered my front delts and traps aswell

Thursday - Legs

Squats -
60kg x 5
80kg x 5
100kg x 3
110kg x 3
120kg x 3 (knee felt allright so upped the weight)
Drops set
60kg x 8 ATG

RDL's -
70kg x 8
90kg x 5
100kg x 5
100kg x 3
120kg x 2 (grip went due to double over hand)

Front squats (heels on plates for depth) -
60kg x 3 (too deep too fast had a twinge in my knee
60kg x 8 to //
60kg x 8
60kg x 8
60kg x 6

Went heavier this week and it felt good. I'll stick to 120 untill i can bash 10 or 12 out the up the weight. Strange about the front squats giving me a twinge in the knee when i went to deep, felt fine on the heavier back squats.

Well at least you gave the American Footie a whirl. Bit strange about the knee playing up on front squats but not back, maybe you get more ATG doing front squats and it made it's presence felt in the joint? Different foot position perhaps?

Ahh who knows, or perhaps it was simply it was at the end of the workout.