Monday 30.12.13 - Cube Method Week 3, Day 1 (Explosive Deadlift)

**Explosive Deadlift (8 x 3 @ 65%)**

111kg x 3

111kg x 3

111kg x 3

111kg x 3

111kg x 3

111kg x 3

111kg x 3

111kg x 3

**Rack Pull (2 x 5 @ 70%)**

120kg x 5

120kg x 5

**Seated Machine Leg Curls**

27.5kg x 12

27.5kg x 12

27.5kg x 12

**Chest Supported DB Row (Face Down on Bench)**

*2.5kg Dumbells x 10*

10kg Dumbells x 8

15kg Dumbells x 8

20kg Dumbells x 8

20kg Dumbells x 8

20kg Dumbells x 8

**Pulldowns**

120lbs x 10

120lbs x 10

120lbs x 10

All I had time for, gonna catch up with Face Pulls and Shrugs tomorrow after Benching.

On another note I got a letter from the Heart Specialist today detailing the results of my ECG. Here are the key points -

"there has been a marked improvement in left ventricular systolic function, which is now mild/moderately impaired while before it was severely impaired"

"His right ventricle as well was previously impaired and now has returned to normal function"

"There is the same appearance of septal defects? perimembranous/muscular noted with a gradient of 86"

"There is moderate to severe aortic regurgitation and dilated aortic root which represents no change to his previous scan"

"Overall, this hows that he is improving on the current heart failure medication"

Going to have to ask the Heart Nurse to put most of that in laymans when I next see her haha but looks like good news to me.

Tuesday 31.12.13 - Cube Method Week 3, Day 2 (Heavy Bench)

**Heavy Bench (5 x 2 @ 80%)**

*60kg x 5*

70kg x 1

87.5 x 2

87.5 x 2

87.5 x 2

87.5 x 2

87.5 x 2

**Pause Bench (2 x 3 @ 85%)**

92.5kg x 3

92.5kg x 3

**Close Grip Bench (Index Finger on inner smooth section of bar) (2 x 4 @ 75%)**

82.5kg x 4

82.5kg x 5

**Incline DB Flyes**

5kg DB's x 12

5kg DB's x 12

5kg DB's x 12

**Rope Pushdowns (Pause and squeeze at lockout)**

*7.5kg x 12*

12.5kg x 12

12.5kg x 12

12.5kg x 11

**Seated Front to Side DB Raises (1 Rep of each counts as 1 rep)**

5kg DB's x 8

5kg DB's x 7

5kg DB's x 6

...ouch! These are killers.

**Chest Supported Face Pull**

*7.5kg x 12*

12.5kg x 12

12.5kg x 12

12.5kg x 12

**Ez-Bar Curls**

*15kg x 8*

27.5kg x 8

27.5kg x 8

**Hammer Strength Machine Preacher Curls**

7.5kg x 10

7.5kg x 6

**BB Shrugs**

*20kg x 12*

40kg x 12

40kg x 12

40kg x 12

Great session! Caught up with the Back work I didnt have time for yesterday and had the energy left for the guns haha.

Monday 06.01.14 - Cube Method Week 3, Day 3 (Repetition Squat)

**BB Squat (wearing Wraps, not tight - 2 x 8 @ 70%)**

*20kg x 5*

40kg x 5

60kg x 3

80kg x 1

92.5kg x 8

92.5kg x 8

Wasn't expecting to get these reps as I havent Squatted for a few weeks.

Became really cold and dizzy after my second set and ended up gipping in the Toilets and going white as a sheet. Had a sit down for 10 minutes then back to it!

**Front Squat**

20kg x 8

20kg x 8

Just used the bar as I'm still not comfortable doing these so today I was mainly practising form.

**Unilateral Leg Extensions**

7.5kg x 12 per leg

7.5kg x 12 per leg

**Leg Raises**

*Flat x 8*

10 Degree Incline x 8

10 Degree Incline x 8

10 Degree Incline x 6

**Wood Choppers**

15kg x 10 per side

15kg x 10 per side

**Hammer Strength ISO Calf Press**

*40kg x 8*

90kg x 9

90kg x 9

**Seated Calf Raises**

40kg x 12

40kg x 10

Didn't do Farmers Walk today today as I didn't feel 100% after my dizzy/nauseous spell. Will catch up tomorrow. Good session nontheless.

Monday 06.01.14 - Nutrition

3313 Cals

171g Protein

384g Carbs (65g Sugar)

117g Fat

41g Fibre

Tuesday 07.01.14 - Cube Method Week 3, Day 4 (Explosive Overhead, Biceps, Neck)

**Explosive Log Press (8x3 @ 65%)**

*42kg x 3*

52kg x 3

52kg x 3

52kg x 3

52kg x 3

52kg x 3

52kg x 3

52kg x 3

52kg x 3

**Barbell Push Press (2 x 5 @ 70%)**

*20kg x 5*

40kg x 1

56kg x 5

56kg x 5

**Back Supported Strict Barbell Curls**

*20kg x 8*

25kg x 1

28.5kg x 8

28.5kg x 8

**Hammer Strength Machine Preacher Curls**

7.5kg x 12

7.5kg x 12

**Unilateral Seated DB Lateral Raise**

5kg x 10 per side

5kg x 10 per side

**Neck Extension (with Head Harness)**

*5kg x 12*

8kg x 12

8kg x 12

8kg x 12

**Laying Neck Flexion**

*2.5kg x 12*

5kg x 12

5kg x 9

I know that Brandon Lilly states in one of his videos that the explosive work is more to practice form and be a kind of deload but I really do feel that the percentages are too high on these days. I start to lose form and get fatigued on the last few sets so on my next run I'm going to work from 10% lower percentages because I feel I need to work on speed and explosiveness.

Tuesday 07.01.14 - Nutrition

Calories were on track till I got hungry late on and demolished a very large piece of Brie!

5182 Cals

251g Protein

443g Carbs (120g Sugar)

241g Fat

34g Fibre

Friday 10.01.14 - Cube Method Week 4, Day 1 (Heavy Deadlift)

**Deadlift (3 x 2 @ 85%)**

*60kg x 5*

100kg x 3

120kg x 1

140kg x 2

140kg x 2...realised I was meant to be using 145 :bang:

145kg x 2

145kg x 2

**Rack Pull** (2x2 @ 90%)

153.5kg x 2

153.5kg x 2

**Seated Leg Curls**

*18kg x 12*

32kg x 10

32kg x 10

32kg x 10

**Machine Assisted Pullups**

Bodyweight minus 40kg x 5

Bodyweight minus 40kg x 5

Bodyweight minus 45kg x 5

**Chest Supported DB Row**

*15kg Dumbells x 8*

25kg x 7

25kg x 7

25kg x 8...eh?

**Face Pull**

*7.5kg x 12*

15kg x 12

15kg x 12

15kg x 12

**BB Shrugs**

*20kg x 12*

40kg x 12

60kg x 6

60kg x 6

60kg x 6

Great session, blitzed through it.