2016 Training

Hey Guys,

It's been ages since I've posted on this Blog, I have still been training, but I have been training more of a bodybuilding style split these days. Focussing on the quality and control of each rep instead of focussing on weight.

Bench

10 x 5


205lbs

1. 205 x 5
2. 205 x 5
3. 205 x 5
4. 205 x 5
5. 205 x 5
6. 205 x 5
7. 205 x 5
8. 205 x 5
9. 205 x 5
10. 205 x 8 (rep out set)

Flat Bench Press

5 x 10

1. 180 x 10
2. 180 x 10
3. 180 x 10
4. 180 x 10
5. 180 x 10

Dips (Chained)

5 x 10 

1. 1 Chain x 10
2. 1 Chain x 10
3. 1 Chain x 10
4. 1 Chain x 10
5. 1 Chain x 10

Barbell Incline Press

4x6-8

1. 135 x 8

2. 135 x 6

3. 115 x 6

4. 115 x 6

Incline Dumbbell Flyes

1. 20lbs x 12
2. 20lbs x 12
3. 20lbs x 12
4. 20lbs x 12

Tuesday Training 1/10/2012- RKC Shoulder Shock Ladder

Tuesday Training 1/10/2012- RKC Shoulder Shock Ladder


 1. Military Press- (1,2,3) x 4 135lbs    S/S     Chinups- (1,2,3) x 5 11lbs

Getting Ready for The Overhead Press

2. Lat Pulldowns 3 x 10

3. Arms: Dumbbell Curls 2x10 with 35lbs

4. 100 bodyweight squats

Sunday Training 01/08/2012

Sunday Training 01/08/2012- RKC Shoulder Shock Ladder


1. Military Press- (1,2,3) x 5 135lbs    S/S     Chinups- (1,2,3) x 5 11lbs

2. Back: Hammer Strength Back Machine 90lbs 3x10

3. Arms: Cable Preacher Curl 2x10

4. 150 bodyweight squats

Training on Thursday 1/5/2012

Training on Thursday 1/5/2012 RKC Ladder

I have developed an inguinal hernia on the left side of my abdomen, until after the operation I will not be able to do Heavy Deadlifts and Squats. I will be focusing more on Upperbody work (weak point) from now on until after I have the surgery done.

1. (1,2,3) x 4 Strict Military Press 135lbs S/S with Weighted Chinups (1,2,3) x 4 (11lbs)

2. Hammer Strength Back Machine (different from last time) 3x8

3. Arms: Machine Preacher Curls 3x 12

4. Bodyweight Squats: 100 - Cramped up so needed to split up in small sets.
- 1.40 reps
- 2. 20 reps
- 3.20 reps
- 4 20 reps

Tuesday Training 01/03/12- First training session of the year

Tuesday Training 01/03/12- First training session of the year
RKC 6 Week Shoulder Shock Ladder


1. (1,2,3) x 3 Millitary press with 135lbs s/s with (1,2,3) x 3 Weighted chinups with 5kg

2. Assistance Work: Machine Rows 90lbs 3x8

3. Arms: Barbell curls 2x12 70lbs

4. 50 bodyweight squats

Sunday Week 3 Day 1 Training 12/18/11

Sunday Week 3 Day 1 Training 12/18/11 Reg Style Training

1. Back Squat- 12 x 2 with 315 with 90 seconds rest circa.

                                                                         5th Double

                                                                         Final Double


2. Bench- 215lbs x 20 singles 60 seconds rest

3. Chinup max single 45lbs plate followed by 2 sets of timed holds at top of chin up position

Thursday Training 12/15/11

Thursday Training 12/15/11




1. Clean and press- 25 singles with 135lbs

2. Weighted Sit ups - 5x5