1 Month Recap: Barely Lifting

18/03/16 Pull Disaster
Deadlifts:
75 kgs x 8
125 kgs x 5
175 kgs x 3 – right quad fucked
Leg press:
140 kgs x 10
190 kgs x 10
240 kgs x 10
Seated rows:
110 kgs x 10
120 kgs x 10
130 kgs x 10
140 kgs x 6
DB front raises:
10 kgs x 3 x 10

22/03/16 Squat Etc
Cardio: HIIT assault bike 7 minutes RPM: 30/60/30/70/30/90/30
Stretch
Squats:
70 kgs x 3 x 3
Super-set Leg extensions & Hamstring curls:
HC 45 kgs x 3 x 10
LE 40 kgs x 3 x 10
DB front raises:
10 kgs x 10
12.5 kgs x 2 x 10
Pinwheelz:
15 kgs x 10
17.5 kgs x 10

28/03/16 Barf Monday
Cardio: HIIT assault bike 11 minutes (RPMs not recorded)
Stretch
Super-set bent-over BB rows (underhand) & Seated rows:
SR 90 kgs x 10
BB 100 kgs x 10 – Barfed. Went home and barfed some more.

31/03/16 Improv Thursday
Cardio: HIIT Assault bike 5 minutes
Stretch
DB super-set rotators & supine curls:
4 kgs x 2 x 10
Deadlift test:
75 kgs x 8
125 kgs x 8 – feeling meh
Bench press:
DB 15 kgs x 10
60 kgs x 8
100 kgs x 8
120 kgs x 3 – not bad
Pinwheelz:
20 kgs x 3 x 10
1-arm Triceps pushdowns:
left: Full stack x 8
right: Full stack x 12
left: Plate 12 x 14
right: Plate 12 x 15

04/04/16 Pull Monday
Cardio: HIIT Assault bike 7 minutes
Stretch
DB super-set Supine curls & Rotators:
4 kgs x 2 x 10
Deadlifts:
75 kgs x 10
125 kgs x 10
175 kgs x 3 – again, meh
Bent-over BB rows (underhand):
105 kgs x 10
115 kgs x 10
120 kgs x 5
Seated rows:
120 kgs x 10
130 kgs x 10
140 kgs x 10
DB front raises:
10 kgs x 3 x 10

09/04/16 Clinic Saturday
Feeling beat up and coming down with a(nother) cold, I put Alex, my only trainee on the day, through his paces with the equipment available. Currently the yoke is being worked on by Les. Until we get that back, comp prep for the May qualifiers is seriously hampered. Once Alex’s session was over I did more bench and shoulder work… I think I worked up to 120 for 5.