Michael.J.Rox's Journals

[Michael.J.Rox]

legs

Calf raises: stack for 6 sets of 15

Leg curls: 2 warm up sets
6plates for 3 sets of 12
4plates for 40

Front squats: 100 for 4 sets of 6

Bulgarian split squats: 3 sets of 8 each leg holding 25's

Good mornings: 60 for 3 sets of 12

[Michael.J.Rox]

Random outdoor circuit day:

Sandbag (no idea how much it weighs) BOR x 5

KB clean & press: 12 x 6 (each arm)

Sandbag Zercher squats x 10

Ran with a keg (no idea how far, or how much it weighs) there an back twice.

5 rounds.

Stretching. Good day.

[Michael.J.Rox]

Apologies for not keeping the log upto date.

Yesterdays Back:

Wide grip pulldowns: 2 warm up sets
10plates x 8
11plates x 8
11plates x 8
12plates x 8

Dead stop DB rows: 45 for 4 sets of 6

Cable rows (couldnt be arsed doing negatives):
10plates x 8
11plates x 8
12plates x 8

Rack Pulls: 100 x 6
140 x 6
140 x 4 (form went a bit wrong)
100 x 12

Close grip pulldowns: 12plates x 12
12plates x 12
13plates x 12

Stretching

[Michael.J.Rox]

Legs: Foam rolling, hip mobility stuff.

Standing Calf raises: stack for 6 sets of 15

Leg curls: 2 warm up sets
6plates for 3 sets of 8
4plates x 48

Leg Press with 3 second negs, supersetted with lunges (back was still sore for yesterday so didnt squat):
Leg press: 130 x 8/ lunges 20 x 8 each leg
Leg press: 130 x 8/ lunges 20 x 8 each leg
half way through the lunges something tweaked in my left glute. Nothing major but decided to keep the weight the same on the leg press, and do the lunges without any weight. Did 2 more sets.

DB rom deads: 40 for 4 sets of 12

Stretching.

[Michael.J.Rox]

Chest & Shoulders

Decline Bench: 60 x 8
70 x 8
85 x 6
60 x 15

Incline DB press: 25 x 10
27 x 8
30 x 8

Dips: BW x 12
BW+20 x 6
BW+30 x 6
BW x 12

Cable crossovers: 25(lbs) for 4 sets of 12

Lying side laterals: 10s for 4 sets of 12

Rear delt destroyers:20 x 60, 10 x 35, hands x 20

then did 3 sets of 8 of these http://youtu.be/09kPkRM8In4 only using medicine balls instead of steps.

Stretching

[Michael.J.Rox]

Yesterdays Legs:
Foam rolling, hip mobility

Leg curls: 2 warm up sets
6 plates for 3 sets of 12
3 plates for 48 reps

Box squats: 90 x 8
100 x 6
110 x 6
100 x 6

Leg press: 130 x 16
140 x 16
140 x 16
100 x lots!

DB RDL: 40 for 4 sets of 12

Stretching.

[Michael.J.Rox]

Chest & Shoulders

YTWs: 2 x 12

Incline BB: 2 warm up sets
60 x 8
70 x 8
80 x 6
60 x 12

Incline DB: 27 for 3 sets of 10

Incline flys: 15 for 4 sets of 12

Mil press: 40 for 3 sets of 8

Lying side laterals: 10 for 4 sets of 12

Scarecrows: 25(lbs) for 5 sets of 20

Stretching.

[Michael.J.Rox]

Thursdays Arms:

Pinwheel curls: 20s for 3 sets of 10

Tri pushdowns: 70(lbs) x 8
80 x 8
90 x 8
70 x 12

Preacher curls: 35 for 3 sets of 8

Bench dips: BW for 3 sets to failure

Cable curls (4sec negs): 45(lbs) for 3 sets of 8

DB overhead extention: 30 for 3 sets of 8

Did some shrugs and some abs stuff.

[Michael.J.Rox]

Fridays Back:

BOR: 2 warm up sets
60 x 8
70 x 8
80 x 8
60 x 12

Meadows rows: 55 x 10
60 x 10
60 x 10
40 x 12

Close grip pulldowns: 12 plates for 4 sets of 12

Hyperextention: 20 x 30, 10 x 20, BW x 10 for 2 sets,
BW to failure.

Stretching.

[Michael.J.Rox]

Todays: Chest & shoulders

YTWs: 2 x 12

Incline BB: 2 warm up sets
60 x 8
70 x 8 (shoulder felt like crap at this point)
70 x 6
60 x 10

Dips: BW for 4 sets of 12

Incline DB: 25s for 3 sets of 10

Incline Flys: 10s for 4 sets of 12

Defranco shoulder shocker ( this http://youtu.be/DJ3T5V_Etnc )
3 sets of 10 (these suck)

Rear delt destroyers: 20 x 60, 10 x 35, hands x 15

Stability ball press ups: 3 sets of 8

Stretching.

[Michael.J.Rox]

Thursdays arms

Pinwheel curls: 15s for 3 sets of 10

Tri Pushdowns (straight bar, in lbs): 50 x 10
75 x 10
90 x 8
90 x 8

Preacher curls: 30 for 3 sets of 8

Bench dips: BW for 3 sets to failure

Cable curls, 4 sec negs: 40(lbs) for 3 sets of 8

DB overhead Extentions: 30 for 3 sets of 8

[Michael.J.Rox]

Fridays back:

Foam rolling

Pulldowns: 2 warm up sets
10plates x 8
11plates x 8
11plates x 8

Dead stop DB rows: 45 for 4 sets of 8

Seated cable rows (4 sec negs): 9plates for 3 sets of 8

Rack Pulls: 100 x 8
140 x 6
150 x 6
100 x 12

Stretching

[Michael.J.Rox]

Mondays chest & shoulders:

Incline DB press: 25 x 8
27 x 8
30 x 8

Dips: BW x 12
BW+20 x 8
BW+20 x 8
BW x 15

Incline Flys: 10s for 4 sets of 10

Cable crossovers (lbs): 25 for 4 sets of 12

Lying side laterals: 10s for 4 sets of 10

Bradford press (lbs): 66 for 3 sets of 10 (didn't want to go higher because of my shoulder)

Rear delt destroyers: 20 x 60, 10 x 35, hands x 15

Stretching.

[Michael.J.Rox]

Tuesdays conditioning day.

Sandbag rows x 12

KB snatchs 12 x 8 each arm

Sandbag Zerchers x 8

Keg carries there an back twice.

All for 8 rounds.

[Michael.J.Rox]

Legs:

Woke up today feeling very sore from yesterdays circuit, so decded to go lighter for legs today.

Standing Calf raises, supersetted with tib raises: stack for 6 sets of 15 + 15 tib raises.

Leg curls: 2 warm up sets
5plates for 3 sets of 12
3plates for 45reps.

Leg extentions with 2 sec squeeze at the top of each rep:
6plates for 3 sets of 8

Leg press with 3 sec negs, supersetted with lunges:
120 for 4 sets of 8, didnt used any weight for the lunges.

DB rom deads: 40 for 4 sets of 10

Lot of stretching.

[Michael.J.Rox]

Right internets sorted now (don't ever use talktalk), will keep the log upto date.

Chest & shoulders:

Chest press machine (i quite like this doesn't feck my shoulder up as much as a barbell), set at a low incline:
3 warm up sets

80 for 4 sets of 8 flexing pecs for 2 sec at the top of each rep.

Incline DB press: 30 for 3 sets of 8

Weighted dips: BW + 20 for 4 sets of 6

Lying side laterals: 10 for 4 sets of 10

Rear delt destroyer: 20 x 60, 10 x 35, 10(lbs) x 15

Finisher, incline flys supersetted with rear delt flys: 15 x 10, 15(lbs) x 10 for 4 sets.

Stretching.

Felt weird training training and NOT having my shoulder feeling like crap.

[Michael.J.Rox]

Yesterdays Legs:

Standing calf raises supersetted with tib raisese:
stack for 6 sets of 15.

Leg curls: 2 warm up sets
6plates x 8
6plates x 8
7plates x 8
3plates x 45

Leg extentions with 2 sec hhold at the top of each rep:
8plates for 3 sets of 10

Leg press (3 sec neg) supersetted with BB lunges:
130 x 8/10lunges
140 x 8/10lunges
"
"

Good mornings:
60 for 4 sets of 12


Stretching.

[Michael.J.Rox]

todays arms:

Pinwheel curls: warm up set
20's for 3 sets of 10

Tri pushdowns: 75(lbs) x 10
100 x 8
110 x 8
100 x 8

EZ bar curls: 35 for 4 sets of 8

CGBP: 65 for 4 sets of 8

Cable curls (4sec neg): 50(lbs) for 4 sets of 8

DB overhaed extentions: 30 for 3 sets of 10

[Michael.J.Rox]

Mondays Back:

Foam rolling

Smith bor: 3 warm up sets
60 x 8
70 x 8
75 x 8
70 x 8

Meadows rows (imo the best back exersize there is):
55 x 8
55 x 8
60 x 8
60 x 8

Low cable rows: 10plates for 3 sets of 8

Close grip pulldowns: 12plates for 4 sets of 10

Back extentions: 20 x 20, 10 x 15, BW x 10 for 2 sets. Then BW to failure for 1.

Stretching.

[Michael.J.Rox]

Legs:

Foam rolling.

Calf raises supersetted with tib raises: stack for 6 sets of 15

Leg curls: 2 warm up sets
5plates for 3 sets of 10
3plates x 50

Box squats: 60 x 10
100 x 6
120 x 4
100 x 9 (all of these felt good, chuffed with 120 for 4)

Leg press: 120 x 16
130 x 16
140 x 16
150 x 16 (hard but came away feeling i could of done more)

walking lunges: 10 lunges there and back with 20kg barbell, 3 sets.

DB rom deads: 40 for 4 sets of 12

Stretching.

[Michael.J.Rox]

Chest & shoulders

Bench press: Haven't done any flat bb bench in ages. My shoulder reminded me why after the 3 warm up set.

did 60 for 3 sets of 8

Incline guilitone press: shoulder felt like crap did 50 for 4 sets of 8

Lat raises: 15(lbs) for 8 sets of 10

Finisher pec deck supersetted with rear delt flys:
5plates x 10
15lbs x 10 for 4 sets.

Didn't want to do flat benching, but gym was rammed i was short on time. Came away from the workout feeling the shoulder part had gone well, chest part was cRap.

Onwards an upwards.

[Michael.J.Rox]

Back:

Foam rolling.

Lat pulldowns: 2 warm up sets
10plates for 4 sets of 8

Deadstop DB rows: 45 for 4 sets of 8

Cable rows with 4 sec neg: 9plates for 3 sets of 8

Rack pulls: 100 x 10
140 x 6
150 x 3 %&*$# off wanted to do more.
100 x 17

Stretching