Pain St

[garjagan]

Fri 12/10/07


BW dips

8 - 8 - 6

Calf Press (On leg press)

(176) 2 x 8
(220) 2 x 8

Standing One Leg Calf Raise
(on Machine)

(100) 6 x 8

Front
Squats

(130) - 5 x 6

Back
Squats

(130) - 5 x 8

Barbell roll forward

3 x 8

Barbell plank

3 x 30 sec

Cable crunches

2 x 8

Twisted cable crunches

4 x 8 (2 on each side)

Wide grip pullups

8 - 6 - 4

Finished myself off with a few sets of wide grip pull-ups. Done by the last set of those. Feeling okay and totally ready for my steak, sausages, fried egg, beans and potatos once I got home.

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Mon 15/10/07

Deadlift (Hadn't done these for 2 weeks and I knew I was stronger)

132 x 8
176 x 6
198 x 4
220 x 1 PR
242 x 1 PR
265 x 1 PR

Calf press on leg press (12 Sets, half medium foot spacing half narrow)

375 x 4

Tip toe farmer walk

80 x 60 steps

Seated calf raises

88 x 20
88 x 20 (really painfull at the end of these sets)

Explosive front squats

80 x 15
80 x 15
80 x 15

Leg extensions (2 drop sets with a few seconds breathing between each weight)

26 x 8
24 x 6
22 x 6
20 x 6
18 x 6
16 x 6

Hamstring Curls (Same as above)

22 x 8
20 x 8
18 x 8
16 x 8
14 x 8
12 x 8

Steak and sausages again tonight.

[garjagan]

17/10/07

Did a load of upper body work, bench, dips, etc. More concerned with documenting full body workouts.

19/10/07

Front squats (wave loading)

132 x 3
154 x 2
176 2 1

138 x 3
160 x 2
181 x 1

143 x 3
165 x 2
187 x 1 (this one made my clavicles red and sore).

Hack squats

132 x 5
176 x 5
198 x 5
220 x 5

Seated calve raises

176 x 3 (12 sets)

tip toe lunges

8 x 5 (on each leg)

Donkey calf raises (20 kilo plate hanging from belt)

1 x to failure

One leg calf raises

1 x to failure

Wide grip pull ups

6 - 6 - 6 - 4

Close grip handles on cable pulldown

22 x 5

24 x 5

26 x 3

Done.