Saturday 07.12.13 - Overhead Press Focus, Biceps

The start of my journey to (hopefully) Military Press 100kg by New Year...

**Military Press**

*30kg x 3*

40kg x 3

50kg x 3

60kg x 3

70kg x 3

77.5kg x 3...http://www.youtube.com/watch?v=1Lg5J...ature=youtu.be

75kg x 3...just got the third, left elbow dropped a bit.

**Seated Overhead Rack Press (Pins set so I was pressing from upper arms parallel to floor)**

*60kg x 1*

80kg x 4

80kg x 4

**One Arm DB Snatch**

10kg x 1

15kg x 1

20kg x 1

26kg x 1

Gonna do these first from now on as a kind of explosive warmup/primer before the Military Press.

**Seated Unilateral DB Shoulder Press**

*10kg x 5 per arm*

20kg x 5

20kg x 5

**Ez-Bar Curls**

*10kg x 8*

15kg x 8

25kg x 8

25kg x 8

**Unilateral Cable High Curl**

5kg x 12

5kg x 12

**Close Grip BB Bench**

60kg x 3

70kg x 3

80kg x 3

85kg x 3

**Rope Pushdowns**

10kg x 12

10kg x 12

Good session, glad I'm only doing it for 4 weeks though as I can see it burning me out really quick!

Monday 09.12.13 - Cube Method Week 1, Day 1

**Heavy Deadlift - 5x2 @ 80%**

*40kg x 5*

60kg x 3

100kg x 1

120kg x 1

137.5kg x 2

137.5kg x 2

137.5kg x 2

137.5kg x 2

137.5kg x 2

Chalk, hook grip.

**Rack Pull - 2x3 @ 85%**

*100kg x 3*

145kg x 3

145kg x 3

Was supposed to do Deficit Pulls but Lower Back was fried!

**Chest Supported BB Row**

*50kg x 6*

60kg x 3

70kg x 6

70kg x 6

70kg x 6

**Neutral Grip Pulldowns**

*50lbs x 10*

100lbs x 10

100lbs x 10

100lbs x 10

**Machine Assisted Pullups**

BW minus 50kg x 8

BW minus 50kg x 8

**Face Pull**

*5kg x 12*

10kg x 10

12.5kg x 8

10kg x 10

**Snatch Grip Shrugs**

*20kg x 10*

30kg x 10

30kg x 10

30kg x 10

TRY THESE!

**Seated Leg Curls**

18kg x 12

18kg x 12

18kg x 12

**Concept 2 Rowing Machine**

2 minutes 50 seconds...pathetic.

Really enjoyed myself, nice to train with volume for a change. Added the Leg Curls for some extra accessory work for the Deadlifts seeing as there was no way I could manage the Deficit pulls.

Wednesday 11.12.13 - Cube Method Week 1, Day 2

**Explosive Military Press**

20kg x 2

30kg x 2

45kg x 2

45kg x 2

45kg x 2

45kg x 2

45kg x 2

45kg x 2

45kg x 2

45kg x 2

Added these as part of my attempt to hit a 100kg Military Press by New Year...only just started implementing spped work and must say I like it!

**Rep Bench (2x8 @ 70%)**

*20kg x 10*

40kg x 5

60kg x 1

75kg x 8

75kg x 8

**Pause Bench from 1" off Chest (2x6 @ 75%)**

75kg x 6

75kg x 6

**Close Grip Bench**

60kg x 8

60kg x 8

**Incline DB Flyes**

2.5kg Dumbells x 12

2.5kg Dumbells x 12

Planned to do Incline DB Press but Triceps were fried! Did these really slowly, focused on form and getting a good stretch.

**Rope Pushdowns**

10kg x 12

11kg x 12

11kg x 12

5kg x 30

**Seated Front to Side DB Raises (Alternating, one rep of each counts as one full rep)**

2.5kg Dumbells x 12

2.5kg Dumbells x 12

2.5kg Dumbells x 12

**Sledgehammer Hits (with Tyre)**

3 rounds of 10 swings

Good session!

Wednesday 11.12.13 - Nutrition

4711 Calories

266g Protein

352g Carbs (136g Sugar)

223g Fat

13g Fibre

Not the healthiest day today, spent the day shopping with family before and after the Gym so ate out twice (at the same Restaurant haha). Had Beef Chilli Nachos there before I trained and what I assume was a 16oz Double Burger with Curly Fries after training...t'was a good day indeed (look at the fat intake!) :omg:

Friday 13.12.13 - Cube Method Week 1, Day 3

**Explosive Squat (1 Pause at bottom) - 8x2@55%**

*20kg x 2*

40kg x 2

60kg x 2

72.5kg x 2

72.5kg x 2

72.5kg x 2

72.5kg x 2

72.5kg x 2

72.5kg x 2

72.5kg x 2

72.5kg x 2

**ATF Front Squat**

*20kg x 5*

30kg x 5

30kg x 5

First time I've tried these in a long time. Kepy weight light and focused on form and depth. Going to try them more weight next week. Still felt them working even at this weight which shows how weak my Quads are. Explains why I Back Squat better with a wide stance, my Hamstrings and Hips obviously take most of the strain.

**Unilateral Leg Extensions**

7.5kg x 8 per leg

7.5kg x 8 per leg

**HS Iso Calf Press**

*40kg x 8*

80kg x 8

80kg x 8

**Seated Calf Raises**

25kg x 12

25kg x 12

**Incline Leg Raises**

*Flat x 8*

5 Degree Incline x 8

5 Degree Incline x 8

**Wood Choppers**

7.5kg x 12 per side

7.5kg x 12 per side

7.5kg x 12 per side

**Farmers Walk**

25kg per hand x 30 seconds

25kg per hand x 30 seconds

25kg per hand x 30 seconds

Great session. Felt really fresh and energised afterwards. Loving the Explosive lifting! Lowered the percentage from 65% as stated in the Cube Method book to 55% as I'm new to Speed work.

Friday 14.12.13 - Nutrition

4926 Cals

206g Protein

578g Carbs (302g Sugar)

190g Fat

57g Fibre

My housemate came back from his parents with a hefty bag of festive snack foods and treats that they had given him. So what began as a fairly healthy day of eating turned into an evening of tasty snack fuelled gorging!