Less talky, more lifty.

[Rach]

Sunday 8th April 2012

Warm up
overhead squat with 4kg dumbbells 5 reps.
Overhead squat with 17.5kg bar 5 sets 5 reps.
Circuit: 3 rounds: dumbbell squats 7.5kg each arm,dumbbell shoulder presses 7.5kg each arm, split squats, bent over row 7.5kg each arm, stiff legged deadlifts 9kg each arm.

Turkish get ups 2 sets 5 at 4kg.

[Rach]

Tuesday 10th April 2012

Warm up
Overhead squat with 20kg barbell: 1 set 5,1 set 3,1 set 4, 1 set 5.
Split squat 4 sets 8 reps each leg at 30kg.
Incline dumbbell bench press 10kg each arm 1 set 7,1 set 8,1 set 6, 1 set 6.
Stiff legged deadlifts with dumbbells: 1 set 8 with 15kg each arm ,4 sets 8 with 17.5kg each arm.
Standing alternate shoulder presses with 10kg dumbbell each arm:1 set 8, 1 set 7, 2 sets 6.
Turkish get ups: 1 set 5 each side with 4kg dumbbell, 4 sets 5 each side with 5kg dumbbell.
Side planks: 40 second hold each side, 35 second hold each side.
Stretches and foam rolling.

[Rach]

Thursday 12th April 2012

Barbell Deadlifts: 8@30,8@40,3 sets 8@50.
Freedom trainer supine pull 4 sets 8.
ab wheel roll outs and itws 3 sets8

[Rach]

Monday 16th April 2012

Morning weight 61.5kg.
Warm up.
Overhead squat at 20kg:5x5.
Incline dumbbell bench presses dumbbells were about 11kg each: two sets of 7 and two sets 6.
Seated lever row @ plate 7 (29kg) using wide grip for upper back: 3 sets 10.
then neutral grip for lats plate 7,: 3 sets 10.
Wide grip lat pull downs plate 5: 3 sets 10,
Close grip plate 6: 3 sets 10.
Alternating dumbbell shoulder presses 9kg each arm: 2 sets 9,1 set 6.
Stiff leg deadlift with dumbbells 2x8@20kg each arm, 3 sets 8@18kg each arm.
Farmers walks 1arm: 20kg then 18 kg.
Stretches.

[Rach]

Tuesday 17th April 2012

Warm up
Deadlifts:2x5@40kg, 3 sets 5 @60kg.
Pull ups with two bands on one knee for assistance: 4 sets 5.
mini circuit 4 rounds: squat to press with medicine ball 9kg, trx pull ups,dumbbell alternating shoulder presses with 8kg kettlebell each arm,box jumps.

[Rach]

Friday 20th April 2012

Warm up.
Overhead squat @20kg: 1set 5, 5 sets 7.
split squat @20kg 8 reps each leg.
split squat @ 30kg: 4 sets 8 reps each leg.
incline dumbbell bench press about 11kg each arm:1x7,1x6,1x7, 2x6.
Seated lever row machine plate 5:3x10 wide grip, 3 x 10 close grip.
Lat pull down: 4 plates 3x10 wide grip then 3x10 plate 5 close grip.

[Rach]

Sunday 22nd April 2012.

Warm up

Overhead squat at 20kg 2x5.
Circuit: squats with 7.5kg each arm, dumbbell bench press 10kg each arm, box jumps, alternate dumbbell shoulder presses 7.5kg each arm, split squats, bent over row 7.5kg each arm, stiff legged deadlift 15kg each arm round 1 and 2, 17.5kg each arm round 3.Round 1 was 40 secs work to 40 secs rest, round 2 was 40 secs work 30 secs rest, round 3 30 secs work to 20 secs rest.
Turkish get ups: 2x5 each side 4kg each arm then 5 each side at 7.5kg.

[Rach]

Tuesday 24th April 2012

warm up.
Deadlifts: 1 set 10 at 30kg, 1 set 5 at 50kg, 1 set 6 at 50kg, 2 sets 5 at 60kg.
Wide grip lat pull downs: 10 at 9kg, 5 at 24kg, 5 at 18kg, 10 at 23kg, 2 sets 8 at 27kg.
Close grip Lat pull downs: 3 sets 10 at 27kg.

[Rach]

Saturday 28th April 2012

Warm up
Deadlifts and assisted pull ups (with bands):3 sets 8 at 40kg, 1 set 5 at 50kg, 5 pull ups, 1 set 5 at 60kg, 5 pull ups, 1 set 5 at 60kg,5 pull ups, 1 set 5 at 60kg, 5 pull ups, 1 swt 5 at 60kg.

Shrugs: at 60kg: 1 set 6, 1 set 8, 2 sets 10.

minicircuit: box jumps, russian twists and alternating dumbbell shoulder presses.

[Rach]

Wednesday 2nd May 2012

warm up
overhead squats 5 sets 5 at 20kg.

Circuit: squats at 9kg each arm, bench 10.5 kg each arm, split squats, overhead press 9kg and 7kg each arm, bent over row 9kg each arm, stiff legged deadlift 15kg and 16kg each arm. 3 rounds.

[Rach]

Thursday 3rd May 2012

warm up

Deadlifts:
2 sets 5 at 40kg, 2 sets 3 at 50kg, 1 at 60kg, 2 singles at 65kg.
Pull ups: assisted with bands:3 sets 5

Shrugs: 1 set 10 at 65kg, 2 sets 10 at 75kg.

[Rach]

Sunday 6th May 2012

Overhead squat 1x5 at 15kg, 3x10 at 15kg.

Incline dumbbell bench press: 10kg each arm. 3 sets 10 and 2 sets 8.

Bent over row 1 X 10 at 9kg each arm, 1 x 5 at 10kg each arm, 3 x 5 at 12.5kg each arm.

Wide grip Lat pull downs: 1 x10 plate 4, 2 x10 pleate 5, 3 x 5 plate 6.

Close grip lat pull down 3 x 5 plate 6.

Alternating dumbbell shoulder press: 2 sets 8 9kg each arm

Russian twists with 12.5kg ball 3x5; farmer's walks and side planks.

[Rach]

8th May 2012

deadlifts: 10 at 30kg, 5 at 40kg, 5 at 50kg, 5 at 55kg, 3 sets 5 at 60kg.

Shrugs: 10 at 60kg.

[Rach]

Friday 11th May 2012

deadlifts: 5 at 40kg, 2 sets 5 at 50kg, 2 singles at 60kg, 3 singles at 70kg.

Pull ups assisted with bands: 4 sets 5

Shrugs: 1 x10 at 70kg, 2 sets 10 at 80kg.

[Rach]

15th May 2012

Overhead squat 2 x10 at 20kg, 1x5 at 25kg, 2x4 at 25kg.

Incline dumbbell bench press: 10kg each arm: 2 x10, 2 x9, 1 x7.

Dumbbell bent over row: 1 x10 at 10kg each arm, 1 x 10 at 12.5kg each arm, 1 x4 at 17.5kg each arm, 2 x10 at 12.5kg each arm.

Wide grip lat pull downs: 5 at 23kg, 5 at 277kg, 2 x5 at 31kg, 3x3 at 36kg.

Turkish get ups: 5 at 6kg, 5 at 8kg, 5 at 9kg.

Farmer's walks (one arm) 1 at17.5kg, 3 at 20kg each arm.

17th May 2012

deadlifts: 2x5 at 40kg, 2 x3 at 60kg, 1 at 70kg, 3 singles at 75kg.

Bench: 2 x5 at 30kg.

then 10 shrugs at 70kg, 5 assisted pull ups with 1 band, 5 shrugs at 80kg, 5 assisted pull ups (3 with 1 band,2 with 2), 10 shrugs at 90kg, 5 assisted pull ups with 2 bands