Notes Oct7 to Oct20

Diet:
Currently maitaining 5 to 6 meals a day. Not to strict with micronutrient partitioning, just avoiding junk food, softdrinks, too much fat. Probably getting more than 140g of protein.

Supplementation:
Surge for post workout drink + 3-5gms of creatine
Biotest BCAA 3 a day in between meals on non-training days, 5 on training days 1 each before and after workout
GNC fish oil, 1 after each meal
GNC mega men sport multivitamins, 2 tablets per day
Biotest Metabolic Drive in the morning and before sleeping.
Spike 15 minutes before training
Not getting enough water, need to work on that

Recovery:
about 6 to 7.5 hrs of sleep

Current status:
No pains or aches so far. No signs of fatigue or depression to indicate overtraining. No trouble falling asleep. Seem to be getting enough rest both for work and training. Could probably add another training day (low intensity cardio perharps of focus on explosive movements). have not weight myself yet or obtained body fat% reading.

October 20, 2007

October 20, 2007

bench press 2 inch off chest
-worked up to 175lbs, failed at 185lbs for two attempts

Press downs
6x6x100lbs

Dips
3x5

Cable shrugs
5x10
-150 lbs for first set, 170 lbs for second set, 180 x3 sets, used Free Motion cable machine

Cuban press (inclined)
3x10x10lbs

Tabatha style bike

October 18, 2007

October 18, 2007

Lock-out deadlifts
-worked up to 455lbs, used belt and straps, the power cage's holes set the bar mid knee level, ensured proper form. Tried to ad 10lbs more, bar didn't move

Pull throughs
5x6x120lbs

Lat pulldowns (butterfly grip)
3x10x100lbs

EZ bar curls
3x12x40lbs (don't know how heavy the EZ curl bar is)

Preacher curls (DB)
3x12x15lbs

HIIT 2:1 for 5 rounds
-used recumbent bike

Note: slight uneasiness on left knee, but was gone after a hot bath

October 14, 2007

HIIT 2:1 for 10 rounds, using row machine

October 16, 2007

October 16, 2007

Decline DB press
4x15x40lbs
-2 rep short in last set

Flat close grip benchpress
3x8x95lbs

Low pulley rows
5x8x100lbs

Cable crossovers
3x12x15lbs? (did reverse)

Tabatha style bike
2mins warmup, 5rds 20:10 sec, 5 min active rest, 5rds 20:10 secs

October 12, 2007

October 12, 2007

Lockouts
-worked up to 3RM (245lbs), used power cage

Crossface extensions
6x6x20lbs

Dumbell Shrugs
5x10x80lbs each arm

External rotation
3x12x15lbs

cable flyes
3x10x45lbs?

Tabatha style bike

October 10, 2007

October 10, 2007

squats
-worked up to 1 RM, maxed at 325lbs

Good Mornings
5x6x185lbs

Lat pulldowns (wide, pronated)
3x10x100lbs
-after last set, de-loaded to 50lbs and made 12 reps more

EZ bar curls
3x6x60lbs

Incline DB curls
3x12x15lbs

HIIT 2:1 ratio for 5 rounds
-used recumbent bike

October 9, 2007

October 9, 2007

Incline DB press
4x15x35lbs
-failed on 4th set

French Press
3x8x55lbs

Tricep pressdowns (using ropes)
3x10x100lbs
-added by me :)

Hammer rows
5x8x100lbs
-used hammer strength machine

Front raises
3x12x30lbs
-used static barbell

Flat bnech flyes
3x12x20lbs

Tabatha style bike
-did 2mins warmup, then 5 rounds of 20sec max and 10 sec active rest. Did 2 min active rest then another 5 rounds. the rest should have been 5 minutes.

October 7, 2007

Goals for this next two months

Reduce bodyfat by 5%

Maintain strength

Maintain muscle mass

Don’t over train

Low start deadlift

-worked my way upto 345lbs (156.5kgs), the plates at California Family Fitness are not rubber coated so if I use them as platform they would slip, I used the aerobic step nearby and set it at its lowest which is around 4 inches high. The aerobic step + the 45lb plates (they were about an inch lower than what I use in fitness first (25kg plates)). When I setup for the lift I was surprised on how low it was, it was like using 20kgs plates.

Romanian deadlift

5x6x225lbs (102.2kgs)

-used straps, no problem

Lat pulldown (narrow suppinated grip)

3x12x100lbs (after last set, dropped weight to 50lbs and did 12 more reps)

-no problem

Straight bar curls (used static barbell)

3x6x50lbs

-would have used 60lbs but was still feeling the burn from the suppinated lat pulldown (I should probably have done wide overhand grip to avoid too much biceps involvement)

Alternate dumbbell curls

3x12x15lbs

-kept it light since this is just the first week

HIIT 2:1 (active rest: max effort)

5 rounds of 2:1 on cycling machine

Note: was a good workout but seem to miss the kick of pre-workout BCAA, Creatine, and coffee.

Max Day Squats September 30, 2007 New PR!

Squats

1x130kgs raw (no belt) new PR

Stiff legged deads

3x8x90kgs

Cable shrugs

Lat pull down

High incline dumbbell press

Leg raises and then scissor the legs for 1 count

3 sets of 15 counts

Max Day Bench September 29, 207

Did volume work today.

Supersets

-flat bench press

-dumbell flyes

Standing lat pulldown

Bent over dumbbell row

Standing scoop flyes?

September 26, 2007 [speed day] squats and deadlift

September 26, 2007 [speed day] squats and deadlift

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

Low box squats (5)

8x2x77.5kgs [+7.5kgs ~10%]

-nice speed, focused on keeping chest out and avoiding drifting/leaning forward too much

Speed deads wide grip (5)

10x1x100kgs

-no problem

Pullover (5)

3x10x45lbs

-no problem

Dumbbell press (6)

3x8x45lbs

-no problem

Sited good mornings (6)

3x8x70kgs

-no problem, somebody was using the squat rack after I did the speed deads, so I finished the pullovers and press first

Volume abs (6)

3x12x27.5kgs cable crunch

Note: no major problem encountered.

September 25, 2007 [speed day] bench

September 25, 2007 [speed day] bench

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

Flat dumbbell press (7)

4x10x50lbs

-no problem, last set was really forced but got through with it.

Close grip bench press (5)

8x4x50kgs

-no problem

Bench dips (5)

3x25

-no problem, triceps fried after this

Bentover rows (6)

5x8x65kgs

-no problem, tried 70kgs but form was not good so I decided to reduce it to 65kgs

Upright rows (5)

3x10x50lbs (used static barbell)

-no problem

hammer curls (4)

3x10x25lbs

-no problem, did the reps simultaneously on both arms, should’ve done it alternate.

Note:

Max Day squats September 23, 2007

Worked up our way to 120kgs without belt.  Did doubles for 3-4 sets.  Can't remember :p  all I can remember was on the last set I did a triple.  Felt good throughout the exercise, had enough rest prior to training.  Had good depth and speed.

 

Assistance:

partial good mornings (80kgs) narrow stance

high inclined dumbell press (40lbs) focus was on the shoulders and traps

chinups

-able to get halfway through, biceps was the weak link

barbell shrugs @ 90kgs?

barbell curls 3x6x60lbs

Max Effort bench September 22, 2007

Failed in the PR attempts today @ 87.5 kgs.  We were aiming for 92.5kgs but got stuck at 87.5.  Root caused problem to improper setup.  For the past few weeks I've been trying to use a wider leg position.  It seems that my body structure can accomodate that technique.  My arch height was lower, minimal leg drive coming out of the hole, lack of stability since the weight shifts to my shoulder blades instead of the traps.  For the volume work I reverted back to my old leg stance.  Leg separation at the knees are just slightly wider than my shoulders.  The arch was higher and whole torso was stable, and the weight upon rack off was on the traps. Got though the volume work with no problems.

 

Assistance:

shifted to volume work

bench 5x5x70kgs

floor press 5x6x55lbs

wide grip cable rows

standing cable crossovers, elbows bent and maintain elbow angle throughout movement

lying triceps cross face extension

September 19, 2007 [speed day] bench

September 20, 2007 [speed day] bench

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

Speed bench 45kgs 9 sets

2 close

3 reg

3 wide

-no problem

Close grip bench 60kgs

5reps 6 sets

-no problem

French press

3x8x22.5kgs

-no problem

Supported rows

5x8repsx50lbs

-no problem, I could use hammer strength equipment for this

Bent over raises

3x10x20lbs

-no problem

Front raises

3x10xoly bar

-no problem, but was quite tired by this time

Reverse curls

3x8x22.5kgs

-no problem

Note:

September 20, 2007 [speed day] squats and deadlift

September 20, 2007 [speed day] squats and deadlift

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

Low box squats (5)

8x2x70kgs

-nice speed, focused on keeping chest out and avoiding drifting/leaning forward too much

Speed deads wide grip (5)

10x1x90kgs

-no problem

Sited gud mornings (6)

3x8x70kgs

-no problem

Pullover (5)

3x10x45lbs

-no problem

Dumbbell press (6)

3x8x45lbs

-my dumbbells suck!

Volume abs (6)

20 crunches

20 leg raises

15 squirms

Do for 3 rounds

Note: no major problem encountered.

Max Day squats September 17, 2007

Back Squats

6x3x110kgs

-didn't use belt.  Previously any load greater than 100kgs we automatically use a belt.  This time we tried without one on the first set, seeing that my form didn't break we continued with the rest of the sets without one.

 

Good mornings

3x8x70kgs

 

Lat pulldowns

-did a sort of pyramid set/rep scheme

 

Leg extensions

 

Preacher curls

3x8x40lbs

 

cable crunches (kneeling)

Max day bench September 15, 2007

Went for volume work today.  Tried to maintain arch and get leg drive going.  leg drive timing is often times off, either too early (the bar getting off the chest very slowly) or too late my butt seems to get off the bench.  If the leg drive is just right, the lift off the chest seems effort less.  I also have to figure out a way to prevent my shirt form slipping on the bench. When it slips I lose the tightness I initially got from the setup.

Bench Press

8x2x80kgs

Close grip bench press

5x5x60kgs

Low rows

Standing cable reverse flyes (hands at forehead level)

Dips

5x5

September 13, 2007 [speed day] squats and deadlift

September 13, 2007 [speed day] squats and deadlift

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

Low box squats (6)

9x2x85kgs

-no problem, wasn’t that fast out of the hole though

Speed deads (6.5)

10x1x110kgs

-no problem

Good mornings (bellow parallel, narrow stance) (6)

3x8x50kgs

-no problem, but wasn’t sure I was getting below parallel, but I think it was close though

Shoulder Press (5)

3x8x30kgs

-no problem

Side Laterals (5)

3x12x20lbs

-no problem

Curls (5)

3x10x22.5kgs

-no problem

Weighted abdominals (5)

5x12x15kgs

-no problem

Note: Another good session.  The caffeine helped a lot, felt awake.  The low light for the day was my lack of something to drink.  I was perspiring heavily (due to effort and temperature).  I usually have Gatorade or Pocari Sweat with 3 to 5 grams of Creatine which I drink through out the session.  I think I was really dehydrated since I had cramps the same night…damn! Won’t do that mistake again!

September 12, 2007 [speed day] bench

September 12, 2007 [speed day] bench

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

Dumbbell press (7)

4x15x45lbs (60s rest)

-first two sets no problem, 3^rd and 4^th made 12 reps, then did an extra set of 6 reps to fill in the required volume

 

Speed bench (5)

2x3x47.5kgs close grip

3x3x47.5kgs regular grip

3x3x47.5kgs wide grip

-no problem

JM press (4)

3x8x27.5kgs

-no problem

Supported rows (4)

5x8x45lbs

-no problem

Supported bent over raises (4)

3x8x20lbs

-no problem

Lying dumbbell extension (4)

1 set to failure, 20lbs per arm

-no problem (made 25 reps)

Reverse grip curls (4)

3x8x25kgs

-no problem

Note: Good training today.  Low back discomfort didn’t bother me.

Max Day deadlift September 9, 2007

Good training today.  Broke previous PR of 170kgs in the low start deadlift.  Got 175kgs today.  The warmup was crucial, it was just enough to give me a confidence boost and activate my CNS.

 

Assistance:

Good mornings (narrow stance, low bar, toes pointing forward)

- went heavy today 5 sets of 6 reps @ 80kgs

Vertical Pull

Clean and Press @ 40kgs 6 sets of 4reps

Max day September 8, 2007 bench

Had an off day today.  Twice failed to clear 87.5kgs.  We made up for it in volume.

 

warmup before max attempts

dumbell press 3x12@30lbs

bench press worked up to 87.5kgs

 

7 sets of triples @ 70kgs bench press

dumbell bench press @50lbs 3 sets of 8 reps

cable press downs

-3x10

bent over rows, close supine grip

-1x10x40kgs

-3x8x60kgs

cable single arm press down

-2 sets of 25 reps per arm

bent over lateral raises, upper arm parallel to shoulders

-3x8x25lbs

September 5, 2007 [speed day] squats and deadlift

September 5, 2007 [speed day] squats and deadlift

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

Narrow stance parallel box squats (5)

9x2x87.5kgs

-no problem, felt light today

Speed deads (4)

8x1x90kgs

-no problem

Wide stance good mornings (5)

3x10x80kgs

-better form today than last week

Pullover (6)

3x10x35lbs try 45lbs?

-used 45llbs, no problem

Bicep curls (5)

3x10x20kgs

-no problem

Weighted abs (5)

5x10x35lbs

-no problem

Note: Moved training to Wednesday just for this week since I have a work related activity tomorrow.

September 4, 2007 [speed day] bench

September 4, 2007 [speed day] bench

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

 

Dumbbell press (6)

4x15x45lbs (60s rest)

-made only 3 sets, forgot the cheat sheet J

 

Speed bench (5)

2x3x47.5kgs close grip

3x3x47.5kgs regular grip

3x3x47.5kgs wide grip

-no problem

 

JM press (5)

3x8x27.5kgs

-no problem

 

Supported rows (6)

5x8x45lbs

-no problem

 

Supported bent over raises (5)

3x8x20lbs

-no problem

 

Lying dumbbell extension (5)

1 set to failure, 20lbs per arm

-no problem

 

Reverse grip curls (4)

3x8x25kgs

-did 4 sets of 10 reps bicep curls instead

 

Note:

Max day squats and deadlift September 2, 2007

Worked up to 172.5kgs or a PR attempt for low start deadlifts using two boards.  Made 170kgs though.

 

Assistance:

RDL 10x3x75kgs

reverse hyper extensions (need to buy ankle weights)

lat pulldown suppinated grip 25kgs per side

leg lifts on roman chair

barbell shrugs

Max day bench September 1, 2007

Attempted to lift 92.5kgs to break PR of 90kgs set last week, but failed tried twice.  Got 85kgs though.  Would try again next week.

 

Assistance:

two board press, competition grip 8x3 x 70kgs

unassisted dips 6 reps, assisted dips superset 5 reps  (did three rounds, last round did 10 assisted dips)

Face pulls 3x12

horizontal rows (using machine) 3x8

reverse curl 3x10

August 30, 2007 [speed day] squats and deadlift

August 30, 2007 [speed day] squats and deadlift

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

 

Narrow stance parallel box squats

9x2x85kgs

-no problem

 

Speed deads

8x1x90kgs

-no problem

 

Wide stance good mornings

3x10x80kgs

-was quite difficult, but was still able to maintain form so didn’t lower the load

 

Pullover

3x10x35lbs

-no problem

 

Bicep curls

3x10x20kgs

-no problem

 

Weighted abs

5x10x35lbs

-no problem, decided to increase weight, previously used 10kgs

 

Note:

August 29, 2007 [speed day] bench

August 29, 2007 [speed day] bench

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

 

Dumbbell press (7)

4x15x45lbs (60s rest)

-completed 3 sets, 4^th set only made 7 reps, didn’t think I could complete a set at first.

 

Speed bench (5)

2x3x45kgs close grip

3x3x45kgs regular grip

3x3x45kgs wide grip

-no problem

 

JM press (5)

3x10x25kgs

-no problem, could have gone to 27.5kgs

 

Supported rows (5)

5x8x45lbs

-no problem

 

Supported bent over raises (5)

3x8x20lbs

-no problem

 

Lying dumbbell extension (5)

1 set to failure, 20lbs per arm

-made it to 22 reps each arm, left arm fatigued much earlier but forced it anyway

 

Reverse grip curls (4)

3x8x25kgs

-no problem

 

Note:I think this was a good session.  Wasn’t confident at first about the 45lb dumbbell press.  But got through it.

August 26,2007 Max day deadlift

Focused on volume this time. Did 8 sets of triples @ 140kgs of low start deadlifts using two plates. Didn't used a belt this time. Coach said we try it for the first few sets without the belt just to see if my core lower back would hold up. It did, so we completed the rest of the sets without the belt. I used straps on starting with the third set though.

Assistance:
zercher squats 3 sets x 8 reps @ 60kgs
shrugs 3x8 @ 80lbs per arm
horizontal rows, neutral grip (using hammer strength machine) 3x8 @60kgs
leg tucks 5x12 using 10lb dumbell as weight

August 25,2007 Max day bench (New PR!)

Got a new PR today for the bench press. Broke previous best of 85kgs and got 90kgs today on the second try. The first try failed due to poor setup.

Assistance:
inclined bench press closed grip
-8sets triples @ 50kgs
triceps pushdown
single arm reverse flyes
wide grip bent over rows

August 23, 2007 [speed day] squats and deadlift

August 23, 2007 [speed day] squats and deadlift

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

 

Low box squats

9x2x72.5kgs (+2.5kgs [~+5%] should be +3.75kgs)

-no problem

 

Speed deads

10x1x72.5kgs (+2.5kgs [~+5%] should be +3.75kgs)

-no problem, used 75kgs instead of the planned 72.5kgs, the speed was there

 

Good mornings

3x10x60kgs

-no problem

 

Military press

4x8x30kgs

-no problem

 

Bicep curls

5x8x25kgs

-no problem except for some tightness on the left forearm

 

Weighted abs

5x10x10kgs

-no problem

 

Note:

 

August 22, 2007 [speed day] bench

August 22, 2007 [speed day] bench

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

 

Warmup

3x15x25lbs dumbbell bench press

 

Speed bench x52.5kgs (+2.5kgs ~+5%)

2 sets close grip

3 regular

3 wide

-no problem

 

Close grip bench (+2.5kgs ~+5%)

10x3x52.5kgs

-not as tight as I want my setup to be, struggling with last few sets

 

Bent over rows

4x8x60kgs

-no problem, 60 seconds rest

 

Shoulder press dumbbells

3x8x25lbs

-alternated between arms

 

Reverse curls

4x8x20kgs

-no problem

 

Flyes 2 failure minimum 20 reps

-no problem, made 30 reps @ 15lbs

 

Note:

 

max day august 20, 2007 deadlift

Very good workout today August 20, 2007.  Our goal for this session was to surpass the 160kgs low start deadlift we did last week.  We will be attempting 165.  The warmups were:

10repsx1setx60kgs - conventional stance

5x1x70kgs - low start from here on, two plates high

3x1x90kgs

going up to 155kgs

The warm up sets were fast.  I was feeling relaxed today and was thinking about the lift the night before. The 165kgs attempt was successful. Didn't feel any uneasiness.  The key was the quick setup, and aggressive attitude.  once setup is good and got my feet were it needs to be, I just pulled trying to get the pop off the bottom.  It worked just liked it did last week.  I took a 3 to 5 minute rest and coach added 5 kgs more.  We would be trying to do another PR at 170kgs.  Did the same routine and nailed the 170kgs again.  I think this is the first time I did two PRs on the same training session.  Thought I would not be able to lock it out but I got it.

 

Assistance:

round back good mornings 70kgs 3 sets of 8 reps each

narrow stance pull thrus 3x10

military press 3x8x30kgs, tried 40kgs but was just too tired

cable bicep curls 5x12

direct ab training 5x8 (total ab trainer)

 

Notes: my supplement regimen for the past two weeks (which seems to be working)

fish oil 3x a day after meals

gnc megamen twice daily 1 after bfast and 1 after dinner

BCAAs (Optimum Nutrition 2222 Amino softgels)

• during workouts 1 in the morning, 1 at lunch, two 15 to 30 minutes before session and two after, if session seems to be going beyond 1 hr I take 1 in the middle of the session.
• during non workout days 3 to 5 times

whey protein 1 scoop with skim milk in the morning with my breakfast, one again at night before sleeping

during workouts 1 serving (two scoops) 1 to 1.5 hrs before session, I observed that if I take it close to the session it gives me a bloated feeling.

August 16, 2007 [speed day] squats and deadlift

August 16, 2007 [speed day] squats and deadlift

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

 

Low box squats (6)

9x2x70kgs

-no problem, the speed was there

 

Speed deads (4)

10x1x70kgs

-no problem

 

Good mornings (6)

3x10

-did first set at 70kgs, brought it down to 60kgs to improve range of motion and properly hit hamstrings.

 

Military press (5)

4x8x25kgs

-no problem

 

Bicep curls (5)

5x8x25kgs

-no problem

 

Weighted abs (5)

5x10x10kgs

-no problem

 

Note: I think this is the start of new mini-cycle.

August 15, 2007 [speed day] bench

August 15, 2007 [speed day] bench

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

 

Warmup

3x15x25lbs dumbbell bench press

 

Speed bench x50kgs (6)

2 sets close grip

3 regular

3 wide

-speed was there, 45 seconds rest between sets

 

Close grip bench (5.5)

10x3x50kgs

-no problem, used 45 seconds rest

 

Bent over rows (5..5)

4x8x60kgs

-no problem, 60 seconds rest

 

Shoulder press dumbbells (4)

3x8x25lbs

-no problem, 60 seconds rest

 

Reverse curls (4)

4x8x20kgs

-no problem, 30 seconds rest

 

Flyes 2 failure minimum 20 reps (5)

2 rounds (47 and 30)

-no problem,

 

Note: Good workout overall.

 

 

August 9,2007 [speed day] squats and deadlift

August 9,2007 [speed day] squats and deadlift

 

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

 

Lowbox squats

8x3x85kgs (+2.5kgs +3% (should have been 5% but rounding down the load makes it around 3% increase))

-was quite slow today, but managed to complete required sets and reps

 

Speed deads

10x1x97.5kgs (+5kgs slightly more than 5%)

-no problem

 

Sited Good Mornings

3x8x85kgs (+2.5kgs +3% (should have been 5% but rounding down the load makes it around 3% increase))

-no problem

 

Shrugs

3x12x60kgs (+2reps, -10kgs)

-no problem

 

Bicep curls

5x10x20kgs

-no problem

 

Weighted abs

5x12x10kgs

-no problem

 

Note:

 

August 5, 2007 [Max day] squats and deadlift

Max day August 5, 2007

 

Low start deadlifts. Used two plates thus around 4 inches off the floor.  Did stiff-legged DL’s and low start deads with weight progressing from 50% to about 90% as warmup.  From then on did singles 140kgs -> 150kgs -> 155kgs.  Didn’t used straps!  My grip had finally caught up.  I can still remember last December 2006 when we attempted 130kgs regular deads my gripped gave out, thus it was a no lift.  I tried it again with straps and nailed it.  We stopped at 155kgs since my from was already starting to break.  on the 150-kgs lift my the barbell almost slipped of my right hand, we are not allowed to use chalk in the gym (it’s a commercial gym).  Key learnings I got from this is to be aggressive, proper setup always, and push off the floor with your heals, keep the bar as close to your body, if it needs to scrape your shins then so be it.

 

Sited good mornings. 50kgs 5 sets of 8 reps.

 

Pull thrus with wide stance and back as flat as possible.  The wide stance ensure that you are hitting your lower back. A narrow stance would have shifted the effort to the hamstrings.

 

Shrugs, used two 80lbs dumbbells. I used wrist straps for this. 3 sets of 10 reps.  Lean slightly forward and maintain a tight arch on the lower back. Elbows should be relaxed, your arms are merely hooks to attach  the dumbbell to.  Feel the contractions of your traps.

 

Circuit abs training (3 rounds)

45s bridge

Alternate leg raises – this one is a killer 10 counts per leg

Squirms -12 reps

August 4, 2007 [ Max day] bench

Max day august 4, 2007 bench

 

Succeeded in lifting 85kgs after two failed attempts.  Losing tightness as the bar goes down thus finding it difficult to push up even with leg drive.  Key learning is to maintain arch, and tension in everything.  One way of ensuring tightness is to grib the bar as tight as you can and imagine you are trying to spit the bar not bend it.  Trying to bend it makes my elbows go in.

 

Next was 2board presses.

 

Dips. Bodyweight dips for six followed by assisted dips for 10.  did 3 sets of this.

 

Cable push down targeting the lats and shoulders, arms straight up with the body at a 45 degree incline pull the cable down, make sure to initiate motion by retracting lats

 

Rear raises targeting the rear deltoids.