Journal 109
All weight in kilograms
April 25
Weigh in: 110.9
Morning
Shoulder complexes
Warm up over head press: 10xbar, 5x35
Complexes: overhead press (55kg), overhead press (35 kg), push press (35kg)
Round one: 3, 4, 3
Two: 2, 2, 2
Three: 1, 3, 2
Four: 1, 3, 3,
Five: 1, 2, 2
Oh, my goodness, the agony!
Negative chins: 8, 6, 4
Dips: 6, 4, 2
Afternoon:
Overhead carry: a lap of 35 kg, a lap of 40 kg, a lap of 45 kg.
Incline crunch and twist: 6x5, 5x5, 4x5
Ten minutes cardio
Good morning: three sets of 6x65
Reverse crunches: three sets of 8x12.5
Ten minutes of cardio
April 28
Weigh in: 112.8
OMG, did I really take two days off and gain two kilograms? I hope its muscle.
Morning:
Chest complex: Bench (sets 1-3 at 155, set 4 at 105, set 5 at 95), Bench at 65, push-ups so fast my hands come off the ground (but I didn’t have time to clap), boxing bar
Warm ups: 20x bar, 10 x 65 kg
Set one: 2, 6, 3, 6
Set two: 2, 5, 2, 8
Set three: 1, 4, 2, 5
Set four: 1, 3, 2, 5
Set five: 1, 3, 2, 5
Super set shoulders: three sets of 6x12.5
Afternoon:
Warm up motion: 12
Power clean warm up: 5x45
Power cleans: 5 sets of 2x65 (three minute rests)
Squats: 65x12, 12, 12, 10, 10, 7, 6, 5, 4, 4 (two minute rests)
April 30
Weigh in: 111.8
Morning:
Chin ups: five sets of 3xF
Rows: five sets of 5x90
Pull downs: 5x60, 5x65, 3x70, 4x65, 5x60
Angled Rows: 5x50, 5x60, 1x70, 3x60, 5x50
Afternoon:
Dead lift complex (three minute rests): dead lift (105 kg), stiff legged dead lift (65kg), jumping
Set one: 3, 3, 6
Set two: 3, 3, 6
Set three: 3, 3, 6
Set four: 3, 3, 6
Set five: 3, 3, 6
Leg press (one minute rests): three sets of 12x150
May 2
Morning:
Overhead press (55 kg), overhead press (35kg), push press (35kg), boxing movements, three minute rests
Set one: 4, 4, 3, 40
Set two: 3, 4, 2, 40
Set three: 3, 3, 2, 40
Set four: 2, 2, 2, 40
Set five: 1, 2, 2, 20
Dips (two minute rests): 3, 3, 3
I think the big drop in dips came because I didn’t do chins between the presses and the dips, thereby not giving overlapping muscles time to rest.
Afternoon:
Squats (120kg), squats (70kg), jumping, jumping rope (three minute rests)
Round one: 3, 10, 8, 60
Round two: 3, 10, 6, 60
Round three: 3, 8, 6, 50
Round four: 3, 6, 4, 50
Round five: 3, 4, 4, 30
April 25
Weigh in: 110.9
Morning
Shoulder complexes
Warm up over head press: 10xbar, 5x35
Complexes: overhead press (55kg), overhead press (35 kg), push press (35kg)
Round one: 3, 4, 3
Two: 2, 2, 2
Three: 1, 3, 2
Four: 1, 3, 3,
Five: 1, 2, 2
Oh, my goodness, the agony!
Negative chins: 8, 6, 4
Dips: 6, 4, 2
Afternoon:
Overhead carry: a lap of 35 kg, a lap of 40 kg, a lap of 45 kg.
Incline crunch and twist: 6x5, 5x5, 4x5
Ten minutes cardio
Good morning: three sets of 6x65
Reverse crunches: three sets of 8x12.5
Ten minutes of cardio
April 28
Weigh in: 112.8
OMG, did I really take two days off and gain two kilograms? I hope its muscle.
Morning:
Chest complex: Bench (sets 1-3 at 155, set 4 at 105, set 5 at 95), Bench at 65, push-ups so fast my hands come off the ground (but I didn’t have time to clap), boxing bar
Warm ups: 20x bar, 10 x 65 kg
Set one: 2, 6, 3, 6
Set two: 2, 5, 2, 8
Set three: 1, 4, 2, 5
Set four: 1, 3, 2, 5
Set five: 1, 3, 2, 5
Super set shoulders: three sets of 6x12.5
Afternoon:
Warm up motion: 12
Power clean warm up: 5x45
Power cleans: 5 sets of 2x65 (three minute rests)
Squats: 65x12, 12, 12, 10, 10, 7, 6, 5, 4, 4 (two minute rests)
April 30
Weigh in: 111.8
Morning:
Chin ups: five sets of 3xF
Rows: five sets of 5x90
Pull downs: 5x60, 5x65, 3x70, 4x65, 5x60
Angled Rows: 5x50, 5x60, 1x70, 3x60, 5x50
Afternoon:
Dead lift complex (three minute rests): dead lift (105 kg), stiff legged dead lift (65kg), jumping
Set one: 3, 3, 6
Set two: 3, 3, 6
Set three: 3, 3, 6
Set four: 3, 3, 6
Set five: 3, 3, 6
Leg press (one minute rests): three sets of 12x150
May 2
Morning:
Overhead press (55 kg), overhead press (35kg), push press (35kg), boxing movements, three minute rests
Set one: 4, 4, 3, 40
Set two: 3, 4, 2, 40
Set three: 3, 3, 2, 40
Set four: 2, 2, 2, 40
Set five: 1, 2, 2, 20
Dips (two minute rests): 3, 3, 3
I think the big drop in dips came because I didn’t do chins between the presses and the dips, thereby not giving overlapping muscles time to rest.
Afternoon:
Squats (120kg), squats (70kg), jumping, jumping rope (three minute rests)
Round one: 3, 10, 8, 60
Round two: 3, 10, 6, 60
Round three: 3, 8, 6, 50
Round four: 3, 6, 4, 50
Round five: 3, 4, 4, 30