Nic's Training Log
 

Sat: 19-Jun '10

Pull-ups (strict, chest to bar): 4,4,4,4
Press: 58.5kgx5x3 (felt heavy)
Barbell Rows: 1st time with exercise- 20kgx10, 25kgx8, 30kgx6, 35kgx5, 40kgx5, 45kgx5, 50kgx10 (felt light: all sets after 40 from floor)
GHD sit-ups: 5,6,7
Pull-ups (strictish): 12,9

(BW: 92kg)

Sun 20-Jun '10
Lighter session

Push Press: 70kgx2x3
Leg extensions (10 reps): 25,30,35kg
Good Mornings: 50kgx5x3
GHDSUs: 5,5
Back Extensions: 8,8,8
Pull-ups (strict): 5,5

No left calf pain this session, felt a little stiff though (so still working around it). Some foam rolling on outer quads later in the evening, less painful now.

Tue 22-Jun '10

Press: 59.5x5x3 (5RM PR- hard, but felt lighter than 19-Jun)
DL: 163.5x5x1 (5RM PR- hard, but felt strong)
GHDSUs: 6,6,6
PUs: 8,8 (4,2,2) (last set done as 3 quick sets)

No calf pain during or after this work-out. Some calf pain yesterday; possibly from push presses on 20-Jun.

Fri 25 Jun '10

Didn't mean to take yesterday off, but had a sore right calf this time (just under the knee at the back, possibly from a massage from my gf, possibly from DLs). Stomach ache today as well, so am going to clean the diet up and go off the GOMAD for a bit. Feel alright this evening though.

Press: 60x5x3 (felt fine, last rep was hard) 5RM PR :)
Eccentric Calf Raises: 2x15. Couldn't get 20 reps because of the burn. Also felt it in the soles of my feet (might have been from the oly shoes).
BB Rows: 50x10x2 (felt fine)
PUs (strict, CTB): 5,5

Right shoulder a little twinged a few hours after workout. No pain in either calf.

Sat 26 Jun '10

Booroomba Rocks Hike (A/a) 2.5km, steep, nice views.

Also, 2 sets {KB@8kg, Curls, LHx10, RHx10, Kroc rows, LHx10, RHx10. Front Raises 5kgx12. Flies with 1.25kgx10 BH}

Hamstring stretching. Some foam rolling on calves.

Sun 27 Jun '10

Presses: Doubles and triples @30-37.5kg (working on speed)
DLs: 167.5kgx5x1 (felt very heavy) 5RM PR :)
Calf raises focussing on eccentrics: 20x2
Incline Sit-ups: 10,10
Pull-ups (strict, CTB): 6,6

Stretching with focus on hamstrings after workout. No pain in calves.

Tue 29 Jun '10

Press: 61kgx5x3 (5RM PR) - felt heavy
Good Mornings: 20x5x2, 30x5x2, 40x5x2, 50x8x3
GHDSUs: 8
BEs: 8
PUs: 6,7
Seated Calf Raises: 20x15kg, 20x20kg (resting on knees, emphasising the concentric)

No left calf pain this work-out. Right shoulder felt fine also.
Noticed that my calf was hurting a bit on Sunday night in bed after I massaged up around the knee. Felt okay the next day though.

Wed 30 Jun '10

Light workout
2 sets {DB@10kg, Curls, LHx10, RHx10, Kroc rows, LHx10, RHx10. Front Raises 5kgx10. Flies with 1.25kgx15 BH}

Fri 2 Jul '10

Press: 62.28kgx5x3 (5RM PR- weight was 60kg + 5lbs, couldn't find 2kg of half kilo plates until after the presses were completed...)
DLs: 170kgx5x1 (5RM PR)
PUs: 4,4

End of 2-week cycle.
Having a break for a week, then going to try another 2-3 week cycle reintroducing some squatting. Aiming for 5RM DL of 180kg, and 5RM Press of 65kg+ (current 1RMs 175kg and 63.5kg respectively)

Sat 10 Jul '10

Air Squats: 5,5,5
Press: 40kgx14x1
DL: 110kgx9x1
PUs: 5

---also---

Sun 4 Jul '10
Press: 40kgx2x3
BBrows: 50kgx5x2
PUs: 6,6
+ Some Swimming

(other days just resting)
Been sick for about the last 4-5 days with a cold. Starting to feel better.