Thanks! You have some awesome lifts!

Spark Circuit (Barbell):
20 kg || 20 kg || 20 kg || 10 kg
20 kg || 20 kg || 20 kg || 10 kg
20 kg || 20 kg || 20 kg || 10 kg

Barbell Bench Press:
40 kg x 30 reps
40 kg x 30 reps
power matrix training
Close-Grip Barbell Bench Press:
70 kg x 8 reps
70 kg x 8 reps
twinge in wrist cut number of sets down for the rest of my workout
Lying Barbell Triceps Extension ("Skullcrusher"):
40 kg x 10 reps
40 kg x 10 reps
Clean and Jerk:
45 kg x 1 reps
45 kg x 1 reps
Standing Barbell Shoulder Press (OHP):
45 kg x 3 reps
45 kg x 3 reps
Barbell Shrug:
45 kg x 15 reps
45 kg x 15 reps
Overhead shrug superset with OHP
Face Pull:
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
Internal Rotation:
15 kg x 10 reps
15 kg x 10 reps

Cable External Rotation:
15 kg x 10 reps
15 kg x 10 reps
Other Weightlifting:
4 kg x 15 reps
4 kg x 15 reps
4 kg x 15 reps
Snow Angels - Rotator cuff exercise
Plank:
30 sec
30 sec
60 sec
60 sec
60 sec
15 sec
15 sec
15 sec
15 sec
Side Plank:
30 sec
30 sec
30 sec
30 sec
15 sec

forgot to log last Fridays workout but todays workout was

Spark Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
Early Morning
Spark Circuit (Barbell):
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
Warmup
Barbell Bench Press:
20 kg x 10 reps
20 kg x 10 reps
55 kg x 15 reps
57.5 kg x 15 reps
60 kg x 15 reps
60 kg x 15 reps
65 kg x 4 reps
67.5 kg x 3 reps
70 kg x 3 reps
72.5 kg (159.8 lb) x 3 reps
Set 3-6 Matrix training
Barbell Incline Bench Press:
40 kg x 10 reps
50 kg x 10 reps X 4
Decline Barbell Bench Press:
60 kg x 10 reps X 5
Cable Chest Press: Single Arm
70 kg x 10 reps X 3 each arm

Walking: Afternoon
2.5 km || moderate hills
2.5 km || moderate hills
Boot Camp: Afternoon
0:45:00 || The Gods Hate Me! 600 cal Min HR 82|Max HR 159|AVG HR 127
Tapout XT ripped conditioning
Cycling (stationary): Afternoon
0:15:00 || 6.1 km || 24.4 km/hr || 250 calories

Arnold's 1% Circuit (Barbell):
20 kg || 20 kg || 20 kg || 10 kg 3 circuits
Warmup
Barbell Deadlift:
60 kg x 10 reps 2 Sets
100 kg x 5 reps 5 Sets
sets 3-7 superset with shrugs
Barbell Shrug:
100 kg x 10 reps 5 Sets
Deficit Barbell Deadlift:
60 kg x 10 reps 6 Sets
Close Grip Pull-Up:
5 reps || assisted 5 Sets
Seated Cable Row:
70 kg x 5 reps 4 Sets
Weighted Hyperextension:
47.5 kg x 5 reps 5 Sets
Bent-Arm Dumbbell Pullover:
25 kg x 10 reps 4 Sets
Running (treadmill):
0:35:00 || 5 km
Evening
Pistols:
20 kg x 5 reps
20 kg x 5 reps
Evening

Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
Early Morning
Running (treadmill):
0:46:00 || 5 km || 141 BPM || 8 %
Arnold's 1% Circuit (Barbell):
30 kg || 30 kg || 30 kg || 15 kg
30 kg || 30 kg || 30 kg || 15 kg
30 kg || 30 kg || 30 kg || 15 kg
30 kg || 30 kg || 30 kg || 15 kg
got bored waiting for the washing machine to finish - grr I don't like rest day
Plank:
60 sec
60 sec
Side Plank:
60 sec

Stung by a wasp on the neck at football training tonight, glad I had an ice pack handy hurts like ^$#%%$~

Arnold's 1% Circuit (Barbell):
35 kg || 35 kg || 35 kg || 15 kg
35 kg || 35 kg || 35 kg || 15 kg
35 kg || 35 kg || 35 kg || 15 kg
35 kg || 35 kg || 35 kg || 15 kg
Barbell Overhead Shrug:
35 kg x 20 reps
40 kg x 20 reps
45 kg x 20 reps
50 kg x 10 reps

Clean and Jerk:
35 kg x 1 reps
40 kg x 1 reps
45 kg x 1 reps
50 kg x 1 reps
Barbell Bench Press:
20 kg x 20 reps
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
40 kg x 3 reps
40 kg x 3 reps
40 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
70 kg x 3 reps
80 kg x 1 reps
92.5 kg x 1 reps (204 lb)
dynamic sets, developing an explosive push from the chest working the ATP energy system, finished with a couple of singles.
Cable Internal Rotation:
15 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps

Cable External Rotation:
15 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps
Snow Angels:
4 kg x 10 reps
4 kg x 10 reps
4 kg x 10 reps
Face Pull:
60 kg x 10 reps
65 kg x 10 reps
65 kg x 10 reps
Foam Rolling:
5 min
purchased a new foam roller today
Plank:
60 sec
60 sec
60 sec
60 sec
60 sec
evening
Shoulder Dislocation:
20 reps
20 reps
20 reps
evening

Forgot to post Friday workout

Yesterday (Monday)

Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 30 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 30 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 30 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 30 sec || 15 reps || 6 reps || 10 reps
Early Morning
Arnold's 1% Circuit (Barbell):
37.5 kg || 37.5 kg || 37.5 kg || 15 kg
37.5 kg || 37.5 kg || 37.5 kg || 15 kg
37.5 kg || 37.5 kg || 37.5 kg || 15 kg
37.5 kg || 37.5 kg || 37.5 kg || 15 kg
warmup
Barbell Bench Press:
60 kg x 15 reps 8 Sets
50 kg x 15 reps 5 Sets
Matrix
Wide-Grip Barbell Bench Press:
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
Barbell Incline Bench Press:
40 kg x 15 reps
40 kg x 15 reps
40 kg x 15 reps
40 kg x 15 reps
Decline Barbell Bench Press:
70 kg x 10 reps
70 kg x 10 reps
70 kg x 10 reps
Single Arm Cable Chest Press:
75 kg x 5 reps
75 kg x 5 reps
75 kg x 5 reps
75 kg x 5 reps
75 kg x 5 reps
75 kg x 5 reps
Running (treadmill):
0:20:00 || 2.5 km || 145 BPM || 5 %
Other Cardio:
0:15:00 || The Gods Hate Me!
cardio climbing machine (imitates climbing a ladder)
Boot Camp:
0:15:00 || Intense!
0:45:00 || The Gods Hate Me!
Evening: ultimate abs followed by competition core (Tapout)
Plank:
60 sec
60 sec
60 sec
Evening
Plank Jacks:
10 jacks
Evening
Cycling (stationary):
0:30:00 || 12.2 km || 24.4 km/hr || 140 BPM || 100 % 720 calories
Evening: resistance level 24/24
Foam Rolling:
15 min
Evening
Stretching:
0:15:00
Evening

was used as a test dummy today at the gym for a student trainer being assessed for competence in taking measurements he got it wrong a bit but I have had a bit of a preview of what my measurements will be tomorrow when coach/gym owner does the measurements and callipers. It looks like I have lost fat and gained muscle with an overall loss in bodyweight.

based on my home scales (naked after toilet) I have 3 kg to go before hitting goal weight according to gym scales (fully clothed after a meal) I have 6 kg to go. as far as making weight for comp I will judge it off the gym scales to be absolutely certain of making weight but mostly I track using my home scales for consistent weigh in conditions. will post today's training shortly.

Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 30 sec || 15 reps || 6 reps || 10 reps (4 circuits)
Morning
Barbell Deadlift:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
70 kg x 10 reps
70 kg x 10 reps
70 kg x 10 reps
100 kg x 5 reps
100 kg x 5 reps
100 kg x 5 reps
Barbell Shrug:
100 kg x 10 reps
100 kg x 10 reps
100 kg x 10 reps
140 kg x 10 reps
140 kg x 10 reps
140 kg x 10 reps (308 lb)
Deficit Barbell Deadlift:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
70 kg x 10 reps
70 kg x 10 reps
70 kg x 10 reps
100 kg x 5 reps
Weighted Hyperextension:
47.5 kg x 10 reps
47.5 kg x 10 reps
47.5 kg x 10 reps
Parallel-Grip Pull-Up:
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps

Unassisted Reps

Seated Cable Row:
80 kg x 10 reps
80 kg x 10 reps
80 kg x 10 reps
Bent-Arm Dumbbell Pullover:
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
Running (treadmill):
0:08:05 || 1 km || 2 %
Plank Jacks:
10 jacks

Yesterdays Workout

Arnold's 1% Circuit (Barbell):
30 kg || 30 kg || 30 kg || 20 kg
30 kg || 30 kg || 30 kg || 20 kg
30 kg || 30 kg || 30 kg || 20 kg
Warmup
Arnold's 1% Circuit (Terrible Ten):
20 kg
Repeat as many times as you can within 15 minutes. Use the same weight for each barbell exercise and use a weight you can do eight reps of. First time through, more weight next time, jefferson deadlift was completely new
Barbell Bench Press:
20 kg x 20 reps
30 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps
40 kg x 3 reps
40 kg x 3 reps
40 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
65 kg x 3 reps
65 kg x 3 reps
65 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
75 kg x 3 reps
75 kg x 3 reps
75 kg x 3 reps
Explosive sets, 30 second rest between sets of the same weight super setted with skull crushers and close grip bench when same weight.
Lying Barbell Triceps Extension ("Skullcrusher"):
40 kg x 10 reps
50 kg x 10 reps
60 kg x 8 reps
Close-Grip Barbell Bench Press:
65 kg x 10 reps
70 kg x 10 reps
75 kg x 8 reps
Standing Barbell Shoulder Press (OHP):
35 kg x 10 reps
40 kg x 5 reps
40 kg x 5 reps
Clean and Jerk:
35 kg x 1 reps
40 kg x 1 reps
40 kg x 1 reps
Barbell Overhead Shrug:
35 kg x 20 reps
40 kg x 20 reps
40 kg x 20 reps
Face Pull:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Internal Rotation:
15 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps

Cable External Rotation:
15 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps
Other Weightlifting:
4 kg x 10 reps
4 kg x 10 reps
4 kg x 10 reps
Snow Angels followed by bodyblade (rotator cuff)
Shoulder Dislocation:
20 reps
20 reps
20 reps
Stretching:
0:20:00
Running (treadmill):
0:09:00 || 1 km || 125 BPM Evening

Arnold's 1% Circuit (Terrible Ten):
4 ~ 20 kg
Tough
Barbell Squat:
60 kg x 10 reps
60 kg x 10 reps
100 kg x 8 reps
100 kg x 8 reps
100 kg x 8 reps
140 kg x 3 reps
140 kg x 3 reps
Standing Barbell Calf Raise:
180 kg x 10 reps
180 kg x 10 reps
180 kg x 10 reps
Leg Press:
500 kg x 10 reps 8 Sets
Static Wall Sit:
60 sec
60 sec
60 sec
Vibration Platform
Plank:
60 sec
60 sec
60 sec
Vibration Platform
Stretching:
0:15:00

Will probably do some more pushups or planks tonight when on duty

Arnold's 1% Circuit (Terrible Ten):
30 kg
30 kg
30 kg
Barbell Bench Press:
40 kg x 10 reps X 3
Barbell Incline Bench Press:
30 kg x 10 reps X 3
Decline Barbell Bench Press:
40 kg x 10 reps X 3
Running (treadmill):
0:14:00 || 2 km || 140 BPM || 2 %
Standing Barbell Shoulder Press (OHP):
40 kg x 3 reps
45 kg x 3 reps
50 kg x 2 reps

Arnold's 1% Circuit (Terrible Ten):
20 kg 4 circuits

Barbell Deadlift:
60 kg x 10 reps
60 kg x 10 reps
Deficit Barbell Deadlift:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Parallel-Grip Pull-Up:
3 reps X 5 Sets
Plank:
120 sec
120 sec
Push-Up:
30 reps
not exactly planned for the planks and the pushups, just a bit of showing off at youngest sons football training.

Yesterday


Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (5 circuits)
early morning
Running (treadmill):
0:42:00 || 5 km || 140 BPM || 5 %
Push-Up:
10 reps
10 reps
Football (US Soccer):
1:00:00 || drills

Today


Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (4 Circuits)
early morning
Arnold's 1% Circuit (Terrible Ten):
20 kg (3 Circuits)
Barbell Squat:
60 kg x 5 reps
100 kg x 2 reps
140 kg x 1 reps
160 kg x 1 reps
170 kg x 1 reps (374.7 lb = Twice bodyweight)
Barbell Deadlift:
60 kg x 5 reps
100 kg x 2 reps
120 kg x 1 reps
140 kg x 1 reps
Barbell Bench Press:
20 kg x 10 reps
40 kg x 10 reps
60 kg x 3 reps
70 kg x 3 reps
77.5 kg x 1 reps (What I need to lift to Break Australian Record in Masters)
80 kg x 1 reps
85 kg x 1 reps
90 kg x 1 reps
95 kg x 1 reps
100 kg x 1 reps (220 lb)
last set was ugly but got it done - Wraps and belt only, no shirt

Today

Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (4 Circuits)
Early Morning
Barbell Bench Press:
20 kg x 10 reps (Warmup)
20 kg x 10 reps (Warmup)
40 kg x 15 reps
50 kg x 15 reps
60 kg x 15 reps
65 kg x 15 reps
67.5 kg x 15 reps
Matrix sets, had 70 set up on the bar, then I puked, called it quits, puked again on drive home, urgh. I have a 4 player HS Chess team to transport up the coast tomorrow for a tournament, I soooo hope I am feeling a lot better for the 1 1/2 hour drive each way.