[PikeKing]

Sun 15/6/08 - Upper Body

Letter Drill + Neck Exercises

A, Narrow Grip Pull up
BW x 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1

B, Dips
BW x 2, 4, 6, 8, 10, 12, 6+3+1 (10), 8, 6, 4, 2

well these 2 were hard! Grip on pull ups probably had thumbs 10 inches apart. I did enjoy it. Triceps were really burning towards the end.

DB Cuban Rotations
8kg x 10, 10

Facepulls
30kg x 10, 10

Plate OH Front Raise
10kg x 10, 10

few upper back exercises, could really feel all of them working.

3 sets of levering using an oly DB handle

50 bodyweight calve raises

Bodyweight at end of session in trainers, shorts + tshirt = 106kg

[PikeKing]

Wed 18/6/08 - Legs

Normal warm up crap

Overhead Lunges
20kg x 5
30kg x 5
40kg x 5

interesting

A, Crossface Lunges
50kg x 5, 5, 5

B, Single Leg Bridge, Foot On Bench
BW x 10
+10kg x 10, 10

These lunges were really hard today. I like these single leg bridges on a bench, really nail my hamstrings.

A, Single Leg Cable Reach
20? x 10
25? x 10
30? x 10

B, Kneeling Cable Crunch
65? x 12
75? x 10
80? x 10

Havent dont reaches for a long time, made a good change from 1 leg RDLs, cable crunches hurt.

A, Ceiling Reach
2 x 5 per side

B, Ball Exchanges
2 x max

C, Back Extensions
x 12
+10kg x 12

bit more core work to finish off, feel nicely worked

[PikeKing]

21/6/08 - Training at work day

A, Dragon Flags
x 5, 5, 5

B, Ball Rollouts Knees on Bench
3 x 6-10

C, Rotation Static Holds
Blue woody band, 3 x 15s each side

D, DB Sidebends
20kg x 10
24kg x 10, 10

E, Ball on Bench Reverse Hypers
3 x 10

cool abwork, felt some good, really deep contractions going on, none of this high rep burning abs shite


50 single leg calf raises

20 mins on X-Trainer

stretches