ExRx.net

Need somewhere to record these bad boys:

Bench: 8 x 100kg
Deadlift: 8 x 140kg
Squat: 4 x 130kg
OHP: 7 x 62.5kg

A good firm myofascial massage of the shin (pre and post-exercise) always seems to help me. That and really stretching out my calves and dorsiflexion work to loosen up the lower legs.

[Wed 18/05/2011]

AM

Walk/Run inc. short stretch session ~30 mins (2-3 km)

[Retroposted for Tues 17/05/2011]

AM

2 km jog
Stretching + Foamrolling

PM

Bench:
Bar x 9
40 x 7
60 x 6
72.5 x 3
82.5 x 3
92.5 x 8

2 x 40 x 15

Ghetto Dips:
3 x 12 (+1)

[Retroposted for Mon 16/05/2011]

AM

Walk 1.5km
Dynamic Stretching x 10 mins

PM

Deadlift:
Bar x 9
60 x 7
80 x 3
90 x 5
105 x 5
117.5 x 6 (Arm/Grip strength needs to catch up)

Press:
Bar x 8
40 x 5
47.5 x 3
55 x 3
60 x 8

Hammer Chins:
3 x 5 (+1)

PE at High Schools in Australia (or NSW at least) is shocking. When I was coming through we did maybe an hour or two a week? And all we did was stretch, run around an oval and then play some sport like Netball or Touch. A school having a Gym/Weight-room was almost unheard of unless you went to a pri...

Who in their right mind would call an ex a Bird Dog?

Ex: Bench and Deadlift, I can't really decide between the two.

Prog: 5/3/1. I love 5/3/1.

I like to use it as a prehab week too. Light weights and flexibility exercises. Sometimes I get carried away volume wise (i.e. too many reps) but it seems to work.

[Tues 10/05/2011]

AM

Bench:
Bar x 9
40 x 8
60 x 3
67.5 x 5
77.5 x 5
87.5 x 8

Ghetto Dips:
3 x 12

Incline DB Press:
20 x 3 x 10

Close-grip Tricep Pushdowns:
3 x 20 x 15

You'll have to forgive my references to vanity, given the OPs concerns I think that's why I mentioned it (plus it's always in the back of my mind). One of the main reasons I actually want to lose weight is from a physics perspective: the less weight I have to move or accelerate over a given distance...

Monday: [AM] Deadlift Press Chin-ups BoRs BB Curls [PM] ~ Tuesday: [AM] 30 Min LSD (Swim or Cycle) [PM] Football Training Wednesday: [] Squat GHRs OR BB Good-mornings KB Tactical Lunges ~ Tabata/Interval work. Thursday: REST DAY /w [Whatever time I have spare] 30 Min LSD (15km slow cycle) Friday: AM...

I've been doing Tabata/HIIT after my workouts lately. I usually try and do a big lift (e.g. Squats) followed by a couple of accessory/assistance exercises (Lunges, GHRs) then I walk to the local park and bust out some sprints or tabata involving body squats, burpees, etc. I've noticed that I've put ...

[Sunday 08/06/2011] Foamrolling, Static+Dynamic Stretching, Isometric holds ~20 mins. Run: 5km in ~31 mins had to walk after about 3.4km and then ran the last km. lots of conditioning to go >.< On another note, I decided to weigh myself today and apparently I've put on about 2.5 kg in the last 2 or ...

[Retroposted for Thurs 05/05/2011]

Squats:
Bar x 8
40 x 7
60 x 6
80 x 3
90 x 5
100 x 5
110 x 4

Press:
Bar x 7
30 x 6
40 x 5
45 x 5
50 x 5

KB (16kg) Lunges:
4 x 12

Tabata/Interval Work.