shaun's training log

[shaunuk]

23 March 2007

Repetition Lower

Box squats, 30kgx25, 30kgx25

Pullthroughs, 40kgx15, 40kgx15, 40kgx15

Chinups, bodyweightx8, bodyweightx6, bodyweightx6

Cable row, 30kgx10, 30kgx10, 30kgx10


-shaun

 

[shaunuk]

26 March 2007

Upper

Incline barbell bench, Worked up to a 3RM, 37.5kgx3 max

Dips, -20lbsx8, -20lbsx8, -20lbsx8

Barbell military press, 25kgx6, 25kgx6, 25kgx6

Dumbbell situps, 3x8

I thought I'd have been able to get more weight on the incline barbell press, but I guess it's normal that your incline bench is below your flat bench..

-shaun

 

[shaunuk]

28 March 2007

Lower Heavy

Box squats, 50kgx3, 50kgx3

Leg press, 50kgx6, 50kgx6

Barbell rows, 50kgx3, 50kgx3, 50kgx3, 50kgx3, 50kgx3

-shaun

 

[shaunuk]

30 March 2007

Upper

Close grip bench press, 32.5kgx5, 32.5kgx5, 32.5kgx5

Dumbbell fly, 10kgx10, 10kgx10, 10kgx10

DB military press, 10kgx10, 10kgx10

Tricep pushdowns, 30kgx8, 30kgx8, 30kgx8

-shaun

 

[shaunuk]

Err, those shoulder presses shoulda been 10kgx10, btw.

-shaun

 

[shaunuk]

9 April 2007

Repetition Lower

Box squats, 35kgx25, 35kgx25

Pullthroughs, 40kgx15, 40kgx15

Pulldowns, 55kgx8, 55kgx8, 55kgx8

Barbell row, 37.5kgx8, 37.5kgx8, 37.5kgx8

-shaun

 

[shaunuk]

11 April 2007

Upper

Paused barbell bench, 35kgx5, 35kgx5, 35kgx5

Incline DB press, 15kgx7, 15kgx7, 15kgx7

I was sposed to be doing shoulder presses and tricep pushdowns as well but my bro picked me up from the gym and couldn't wait.

-shaun

 

[shaunuk]

13 April 2007

Lower Heavy

Rack deadlift, 102.5kgx3, 3RM

Glute-ham raises, 6, 6, 5

Barbell rows, 50kgx3, 50kgx3, 50kgx3, 50kgx3, 50kgx3, 50kgx3

-shaun

 

[spesmilitis]

Try doing your glut-hams in the 10-15 rep range. Its advice EFFORT gave me.

http://www.sosuave.net/forum/showthread.php?t=117452

 

[shaunuk]

Hey spes, cheers for the advice,

on my routine, EFFORT wrote GHRs 3xfailure. I would've been able to get more usually, but my glutes and hams still weren't fully recovered from monday's box squats (bad, I know). I should probably let effort know about that

-sbaun

 

[shaunuk]

16 April 2007

Upper

Incline barbell bench, 40kgx5, 40kgx5

Dips, -20x9, -20x9, -20x9

DB military press, 12.5kgx6, 12.5kgx6, 12.5kgx6


-shaun

 

[shaunuk]

18 April 2007

Repetition Lower

Rack deadlift, 60kgx20, 60kgx20

Pullthroughs, 45kgx10, 45kgx10, 45kgx10

Chinups, bodyweightx5, bodyweightx5, bodyweightx4

Cable row, 30kgx8, 30kgx8, 30kgx8


-shaun

 

[WesCottII]

Update this.

I'm listening to Prince.