Looking very strong Alex

Got out for an early bike ride this morning and we decided to head over to The Look Out and ride around Surrey Hill which is an area I used to ride all the time years ago when racing. It has developed a lot since then with loads of fun, technical trails but all the classic up hill trails remain and I was surprised that I could ride ride up the same ones that I used to. We both felt a lot better than last week and rode for around 80 mins solid to the point where even small hills were generating lactic acid and pumping up our legs!

Certainly an excellent way to build/retain fitness and looking forward to continuing through the Summer.

Monday 26th April - Upper

Movements

A1 - Ischemic DB Shoulder Press - Palms In (Tempo 3-1-x-0 Rest 90): 10x24kg, 8x30kg, 8x36kg, 8x38kg, 8x38kg
A2 - Medium Grip Chin (Tempo 2-1-x-1, Rest 90): 6xBW, 6xBW+15kg, 6xBW+30kg, 6xBW+32.5kg, 6xBW+32.5kg

B1 - Incline DB Press (Tempo 3-1-x-0, Rest 90): 10x40kg, 10x47.5kg, 10x47.5kg, 10x47.5kg
B2 - BOR (Tempo 2-1-x-1, Rest 90): 10x70kg, 10x100kg, 10x110kg, 10x110kg

C1 - Dips (Tempo 3-1-x-1, Rest 60) 10xBW, 10xBW+20kg, 10xBW+40kg, 10xBW+40kg
C2 - Incline Bench Spider Curl - EZ Bar (Tempo 4-1-x-1, Rest 60): 10x20kg, 10x25kg, 10x27.5kg, 10x27.5kg

Comments

Not too shabby for an early morning session.

Decent gain on Shoulder Press although this took it out of me a little for other pressing movements after.

Thursday 30th April - Upper

Movements

A1 - Medium Grip Chin (Tempo 3-1-x-1 Rest 90): 8xBW, 8x+10kg, 8x+20kg, 8x+25kg, 8x+30kg
A2 - Weighted Press Up - Between Steps (Tempo 3-1-x-1, Rest 90): 10xBW, 10xBW+20kg, 10xBW+40kg, 9xBW+50kg, 9xBW+50kg

B1 - CG Pull Down - Feet Up (Tempo 2-1-x-1, Rest 90): 10x60kg, 10x70kg, 10x80kg, 10x80kg
B2 - Seated Barbell Press - Wide Grip (Tempo 2-1-x-0, Rest 90): 10x60kg, 10x70kg, 10x75kg, 10x80kg

C1 - Thick Barbell Curl (Tempo 2-1-x-1, Rest 10): 10x30kg, 10x40kg, 10x40kg, 10x40kg
C2 - Laying French Press - Thick Barbell (Tempo 3-1-x-1, Rest 10): 10x30kg, 10x40kg, 8x50kg, 8x50kg

Comments

Late session after the drive back up home but pretty happy with how it went. Need to get some cals in for Rugby tomorrow.

Very nice chins Alex, getting 8 reps at +30. Nice to see your gym has a thick bar.

Richard wrote:Very nice chins Alex, getting 8 reps at +30. Nice to see your gym has a thick bar.

Was at my old gym and that's the only useful piece of equipment there.

Played in the club testimonial today for one of the players and had a decent game. Legs felt good and quick which could be down to a combination of staying off heavy leg work over the past 2 weeks concentrating more on speed and power work and trying out some new boots that I was very impressed with.

Alex wrote:Played in the club testimonial today for one of the players and had a decent game. Legs felt good and quick which could be down to a combination of staying off heavy leg work over the past 2 weeks concentrating more on speed and power work and trying out some new boots that I was very impressed with.

Score any trys Alex?

No but I set up a couple with some good line breaks and drawing players and kicked 2 conversions from 2.

Monday 3rd May - Upper

Movements

A1 - Ischemic DB Shoulder Press - Palms In (Tempo 3-1-x-0 Rest 90): 10x26kg, 8x32kg, 10x38kg, 9x38kg, 9x38kg
A2 - BOR (Tempo 2-1-x-1, Rest 90): 10x80kg, 10x100kg, 10x110kg, 10x110kg, 10x110kg

B1 - Incline Bench Press (Tempo 3-1-x-0, Rest 90): 10x60kg, 10x80kg, 8x100kg, 8x100kg
B2 - Seated Row - Reverse Medium Grip (Tempo 2-1-x-1, Rest 90): 10x60kg, 10x70kg, 10x80kg, 10x80kg

C1 - Laying French Press - Thick Barbell (Tempo 3-1-x-1, Rest 10): 8x40kg, 8x45kg, 8x50kg, 10x50kg
C2 - CGBP - Thick Barbell (Tempo 2-1-x-1, Rest 60): 8x40kg, 8x45kg, 8x50kg, 10x50kg
C3 - Incline Bench Spider Curl - EZ Bar (Tempo 4-1-x-1, Rest 10): 10x20kg, 10x25kg, 10x30kg, 10x30kg
C4 - Reverse Grip Bar Curl - EZ Bar (Tempo 2-1-x-1, Rest 60): 10x20kg, 10x25kg, 10x30kg, 10x30kg

Comments

Decent Upper session this morning and especially happy with Ischemic Shoulder Press.

Everything else went well and the Arm complex was fun.

Friday 4th May - Lower

Movements

A1 - Jump Squat Onto Box (Tempo 2-0-x-1, Rest 120): 6xBar, 6x40kg, 6x50kg, 6x60kg, 6x65kg

B1 - Barbell Suitcase Deadlift (Tempo 2-1-x-1, Rest 150): 8x120kg, 8x160kg, 8x180kg, 8x200kg

C1 - Barbell Step Up - Reps Each Leg (Tempo 1-0-x-1, Rest 90): 8xBar, 8x40kg, 8x60kg, 8x70kg, 8x75kg

Comments

Quick and early one this morning before heading off for the week. Was hard going with my legs still aching a bit from Saturday but managed some increased in weight.

Saturday 7th May - Upper

Movements

A1 - Incline DB Fly (Tempo 3-1-x-1, Rest 0): 10x20kg, 10x26kg, 10x32kg
A2 - Incline DB Press (Tempo 3-1-x-1, Rest 90): 10x20kg, 10x26kg, 10x32kg

B2 - Flat Bench Press (Tempo 2-1-x-1, Rest 120): 10x100kg, 8x110kg, 8x115kg

C1 - T-Bar Row (Tempo 3-1-x-1, Rest 90): 10x60kg, 10x80kg, 10x90kg, 10x90kg
C2 - Seated Barbell Military Press (Tempo 3-1-x-1, Rest 90): 10x60kg, 10x70kg, 10x80kg, 10x80kg

D1 - Thick Barbell Curl (Tempo 3-1-x-1, Rest 90): 10x40kg, 10x50kg, 10x55kg, 10x55kg
D2 - Tricep Bar Floor Press - Hammer Grip (Tempo 2-1-x-1, Rest 90): 10x50kg, 10x70kg, 10x70kg, 10x70kg

Comments

Fairly decent session in this morning. Warmed up Chest with a quick complex while waiting for Bench Press to free up and straight into working sets and happy with strength here. Pretty happy with everything else.

Meant to be playing a small rugby vets tournament about now in reigate so managed to get some food in quick before I set off.

hows work mate? still rammed?

Yeah, for the minute down that way. Should be finished by Thursday next week and back up if you want to send me those bits over.

Tournament went ok with losing our first game and winning the second. Energy and legs were good again so staying away from heavy squats appears to be working well. Scored one as well so not a bad afternoon.

Got out for a bike ride early this morning and it felt more like February than May. Legs were very heavy and filled with lactic acid pretty fast on climbs so kept it to an hour and didn't go mad sticking more to short technical climbs as intervals rather than long slogs.

You should have called me for the Mane!

Alex wrote:Yeah, for the minute down that way. Should be finished by Thursday next week and back up if you want to send me those bits over.

Tournament went ok with losing our first game and winning the second. Energy and legs were good again so staying away from heavy squats appears to be working well. Scored one as well so not a bad afternoon.

ok will do. get them to you midweek.

Cool. I'm putting an order in this evening so just lump it with that and send out whenever.

Monday 9th May - Upper

Movements

A1 - DB Shoulder Press (Tempo 3-1-x-0 Rest 90): 10x26kg, 10x34kg, 12x40kg,11x40kg, 10x40kg
A2 - Pull Up - Wide Grip (Tempo 2-1-x-1, Rest 90): 10xBW, 10xBW+10kg, 10xBW+20kg, 8xBW+25kg, 8xBW+25kg

B1 - Incline DB Press (Tempo 3-1-x-0, Rest 90): 10x40kg, 9x47.5kg, 8x47.5kg, 8x47.5kg
B2 - Yates Row - EZ Bar (Tempo 2-1-x-1, Rest 90): 10x60kg, 10x80kg, 10x90kg, 10x90kg

C1 - Laying French Press - EZ Bar (Tempo 3-1-x-1, Rest 60) 8x40, 8x45kg, 8x50kg, 8x50kg
C2 - Incline Bench Spider Curl - EZ Bar (Tempo 4-1-x-1, Rest 60): 10x25kg, 10x30kg, 10x30kg, 10x30kg

Comments

Tough one this morning as I've been pretty active over the weekend but number were still good.

Swapped back over from Ischemic to standard Shoulder Press to see if I could make any gains and managed an increase of a couple of reps which is pretty good going.

Chest suffered a little from this plus I it it fairly hard on Saturday but was still respectable.

Arms were feeling it by the end but still pushed the weights out.

Saturday 13th May - Upper

Movements

A1 - Ring Pull Down (Tempo 3-1-x-1, Rest 90): 12x40kg, 12x50kg, 12x62kg, 12x70kg, 12x70kg
A2 - Incline DB Press (Tempo 3-1-x-1, Rest 90): 10x30kg, 10x40kg, 11x50kg, 10x50kg, 9x50kg

B1 - T-Bar Row (Tempo 3-1-x-1, Rest 90): 10x70kg, 10x90kg, 10x90kg, 10x90kg
B2 - Seated Barbell Military Press (Tempo 3-1-x-1, Rest 90): 10x60kg, 10x70kg, 10x80kg, 10x82.5kg

C1 - Thick Barbell Curl (Tempo 3-1-x-1, Rest 90): 10x40kg, 10x50kg, 10x55kg, 10x55kg
C2 - DB Floor Press (Tempo 2-1-x-1, Rest 90): 10x40kg, 7x47.5kg, 12x40kg, 12x40kg

Comments

Session was hard today after my drive back home but got through it OK.

Chest suffered a small amount but strangely Shoulders felt strong but Triceps were fatigued towards the end.

Dropped a bit of weight and body fat over the past month or so but I feel and look better for it with my physique certainly looking more athletic than body builder but that suits me fine now. When pumped after a session I'm pretty satisfied with how I look so I'm guessing I'd like to add maybe 2kg-3kg lean mass to achieve the same look when cold at my current body composition.

another 3kgs and you'd look much bigger

Probably would. Some weight loss will be due to not hitting heavy squats anymore but that doesn't bother me much.

I can do a session with you Saturday if you fancy.

Alex wrote:Probably would. Some weight loss will be due to not hitting heavy squats anymore but that doesn't bother me much.

I can do a session with you Saturday if you fancy.

That would be great. Chest & Triceps with Some shoulders as well at Raynes Park?

Sounds good to me.

Friday 14th May - Lower

Movements

A1 - Jump Squat Onto Box (Tempo 2-0-x-1, Rest 120): 6xBar, 6x40kg, 6x60kg, 6x65kg, 6x65kg

B1 - Barbell Suitcase Deadlift (Tempo 2-1-x-1, Rest 150): 8x120kg, 8x160kg, 8x180kg, 8x200kg

C1 - Barbell Step Up - Reps Each Leg (Tempo 1-0-x-1, Rest 90): 8x40kg, 8x60kg, 8x70kg, 8x75kg, 8x80kg

D1 - 7" Box Squat (Tempo 4-2-x-1, Rest 120): 5xBar, 5x40kg, 5x60kg, 5x70kg, 5x80kg

Comments

Been a couple of weeks out training Lower with a busy rugby and cycling weekend and the first 2 movements felt hard going but maintained. Step Up felt better going and managed a 10kg increase.

Played around with a very low Box Squat which didn't feel too bad as a movement but an big increase in difficulty. May well keep this in or at least rotate in and out.