Arnold's 1% Circuit (Terrible Ten):
30 kg (3 Circuits)
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.
Barbell Deadlift:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
100 kg x 8 reps
100 kg x 8 reps
120 kg x 3 reps
Barbell Shrug:
100 kg x 15 reps
100 kg x 15 reps
Deficit Barbell Deadlift:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Weighted Hyperextension:
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
Farmer's Walk:
30 m || 25 kg
30 m || 25 kg
Goblet Squat (dumbbell):
50 kg x 10 reps
Parallel-Grip Pull-Up:
4 reps
4 reps
3 reps
3 reps
3 reps
3 reps

Morning Training

Barbell Bench Press:
20 kg x 10 reps
20 kg x 10 reps
40 kg x 10 reps
50 kg x 10 reps
60 kg x 10 reps
65 kg x 5 reps
70 kg x 3 reps
75 kg x 3 reps
80 kg x 3 reps
Arnold's 1% Circuit (Terrible Ten):
20 kg (4 Circuits)

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.
Clean and Press:
40 kg x 1 reps
45 kg x 1 reps
45 kg x 1 reps
Overhead Barbell Shrug:
40 kg x 15 reps
45 kg x 15 reps
45 kg x 15 reps
Overhead shrugs (clean + press bar into position)
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
Face Pull:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Other Weightlifting:
5 kg x 10 reps
5 kg x 10 reps
5 kg x 10 reps
Snow Angels (Rotator cuff Exercise)

Will post tonight's light workout later, I cannot go to the gym and not do anything, even when I am there to coach lol

Arnold's 1% Circuit (Terrible Ten):
20 kg (3 Circuits)
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.
Barbell Squat:
60 kg x 10 reps
100 kg x 5 reps (3 Sets)
120 kg x 3 reps (2 Sets)
140 kg x 2 reps
Standing Barbell Calf Raise:
140 kg x 15 reps (3 Sets)
Leg Press:
440 kg x 15 reps
500 kg x 15 reps (5 Sets)
500 kg x 10 reps (2 Sets)
240 kg x 30 reps (2 Sets)
last two sets matrix training
Weighted Glute Hamstring Raise:
20 kg x 12 reps (3 Sets)
Barbell Deadlift:
20 kg x 5 reps (3 Sets)
60 kg x 3 reps
100 kg x 2 reps
140 kg x 1 reps
dynamic sets followed by a heavy single that I couldn't do on deadlift day because my grip gave out. I am on duty tonight for sports medicine so not sure how much running/lifting (stretcher) I will need to do later.

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
Barbell Bench Press:
20 kg x 10 reps
20 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
60 kg x 10 reps
60 kg x 15 reps
60 kg x 15 reps
60 kg x 15 reps
60 kg x 15 reps
60 kg x 15 reps
Sets 6-10 matrix sets
Barbell Incline Bench Press:
52 kg x 10 reps
52 kg x 10 reps
52 kg x 10 reps
52 kg x 10 reps
52 kg x 10 reps
chains
Decline Barbell Bench Press:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Single Arm Cable Machine Chest Press:
65 kg x 10 reps
65 kg x 10 reps
65 kg x 10 reps
Arnold's 1% Circuit (Terrible Ten):
20 kg
20 kg
20 kg
Running (treadmill):
0:45:00 || 5 km || 140 BPM || 5 %

Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (4 Circuits)
Early Morning
Barbell Deadlift:
60 kg x 10 reps
60 kg x 10 reps
100 kg x 5 reps (3 Sets)
120 kg x 5 reps (2 Sets)
Barbell Shrug:
100 kg x 12 reps (3 Sets)
120 kg x 12 reps (2 Sets)
Deficit Barbell Deadlift:
80 kg x 10 reps (3 Sets)
Weighted Hyperextension:
50 kg x 10 reps (2 Sets)
50 kg x 3 reps (Pic taken during set)
50 kg x 12 reps (2 Sets)
Farmer's Walk:
20 m || 50 kg
20 m || 50 kg
Goblet Squat (dumbbell):
50 kg x 10 reps (3 Sets)
Parallel-Grip Pull-Up:
4 reps (6 Sets)
Chin-Up:
2 reps
Seated Cable Row:
80 kg x 6 reps
80 kg x 6 reps
80 kg x 2 reps
grip failed, torn my callouses again
Football (US Soccer):
1:00:00 || practice
Evening

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):
35 kg (3 Circuits)
Running (treadmill):
0:39:22 || 5 km || 140 BPM || 2 %
Football (US Soccer):
1:00:00 || drills
Coaching Under 10/11 team, lots of running

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 3 reps (5 Sets)
40 kg x 3 reps (5 Sets)
50 kg x 3 reps (5 Sets)
60 kg x 3 reps (5 Sets)
40 seconds rest between sets of same weight
Close-Grip Barbell Bench Press:
60 kg x 10 reps
70 kg x 8 reps (5 Sets)
Lying Barbell Triceps Extension ("Skullcrusher"):
40 kg x 10 reps (5 Sets)
Overhead Barbell Shrug:
35 kg x 20 reps (3 Sets)
Clean and Press:
35 kg x 1 reps
35 kg x 1 reps
35 kg x 1 reps
Clap Push-Up:
10 reps
10 reps
10 reps
10 reps
Dips - Triceps Version:
10 reps || weighted || 6 kg
10 reps || weighted || 12 kg
10 reps || weighted || 12 kg
Other Weightlifting:Snow Angels
5 kg x 10 reps (3 Sets)
(rotator cuff exercise)
Shoulder Dislocation:
20 reps (3 Sets)
Face Pull:
65 kg x 10 reps
70 kg x 8 reps
75 kg x 5 reps

Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (4 Circuits)
Early Morning
Stretching:
0:15:00
0:15:00
Dynamic, second session on vibration platform at end of workout
Front Barbell Squat:
20 kg x 10 reps
20 kg x 10 reps
Barbell Squat:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
100 kg x 10 reps
100 kg x 10 reps
100 kg x 10 reps
had hip mobility problems today
Standing Barbell Calf Raise:
60 kg x 15 reps
60 kg x 15 reps
60 kg x 15 reps
100 kg x 15 reps
100 kg x 15 reps
100 kg x 15 reps
super set with squat
Leg Press:
500 kg x 8 reps
400 kg x 10 reps
500 kg x 15 reps
500 kg x 15 reps
500 kg x 15 reps
500 kg x 15 reps
500 kg x 15 reps
back slipped on bench first set, lowered weight to reset then brought the weight back up
Barbell Glute Bridge:
20 kg x 20 reps
20 kg x 20 reps
20 kg x 20 reps
done on vibration platform
Standing Calf Raises:
100 reps
100 reps
100 reps
Done on vibration platform - BURN !! 1 minute per set
Foam Rolling:
15 min

Arnold's 1% Circuit (Intermediate Bodyweight):
6 reps || 6 reps || 60 sec || 12 reps || 30 sec || 6 reps (3 Circuits)
Early Morning
Barbell Bench Press:
20 kg x 10 reps (3 Sets)
40 kg x 10 reps (2 Sets)
62.5 kg x 15 reps (5 Sets)
working sets 6-10, matrix sets
Barbell Incline Bench Press:
54.5 kg x 10 reps (5 Sets)
Chains
Decline Barbell Bench Press:
62.5 kg x 10 reps
70 kg x 10 reps (3 Sets)
75 kg x 10 reps
feeling good
Machine Chest Press:
70 kg x 10 reps (4 Sets)
75 kg x 10 reps (4 Sets)
single arm cable chest press, left was weak at 75, need to stay at 75 till both arms are back in balance
Cycling (stationary):
0:35:30 || 20 km || 132 BPM || 50 %
Afternoon
Arnold's 1% Circuit (Terrible Ten):
20 kg (3 Circuits)
Afternoon
Walking:
0:15:00 || 1 km || moderate hills
1.1 km || flat
Push-Up:
30 reps (4 Sets)

Morning Workout

Arnold's 1% Circuit (Terrible Ten):
30 kg (4 Circuits)
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.
Barbell Deadlift:
60 kg x 10 reps (3 Sets)
100 kg x 10 reps (3 Sets)
120 kg x 5 reps (2 Sets)
140 kg x 2 reps
Deficit Barbell Deadlift:
100 kg x 10 reps (3 Sets)
Barbell Shrug:
120 kg x 10 reps (3 Sets)
Weighted Hyperextension:
52.5 kg x 10 reps (3 Sets)
Farmer's Walk:
30 m || 26.2 kg
30 m || 26.2 kg
Parallel-Grip Pull-Up:
5 reps
4 reps (4 Sets)
One-Arm Dumbbell Row:
30 kg x 10 reps
32.5 kg x 10 reps
32.5 kg x 10 reps
Seated Cable Row:
75 kg x 10 reps
75 kg x 10 reps
75 kg x 10 reps

Average HR 107
min HR 77
max HR 155

1 minute recovery 56 beats

602 calories in 1.5 hours


Cardio this afternoon, training changes next week, gone are the matrix sets, volume drops, weights go up

Today

Arnold's 1% Circuit (Intermediate Bodyweight):
6 reps || 6 reps || 45 sec || 12 reps || 30 sec || 6 reps
Arnold's 1% Circuit (Barbell):
20 kg || 20 kg || 20 kg || 12.5 kg
20 kg || 20 kg || 20 kg || 12.5 kg
20 kg || 20 kg || 20 kg || 12.5 kg
20 kg || 20 kg || 20 kg || 12.5 kg
Barbell Bench Press:
40 kg x 3 reps (10 Sets)
60 kg x 10 reps
62.5 kg x 10 reps
65 kg x 8 reps
67.5 kg x 6 reps
20 kg x 10 reps
60 kg x 5 reps
80 kg x 3 reps
90 kg x 2 reps
60 kg x 10 reps (+101 pts)
mostly dynamics with 40 seconds between sets sets 15 and up afternoon/evening while waiting for my son to finish his workout and a chance to put the curl bro's to shame
Close-Grip Barbell Bench Press:
70 kg x 10 reps
70 kg x 10 reps
70 kg x 10 reps
Clean and Press:
30 kg x 1 reps
35 kg x 1 reps
40 kg x 1 reps
Barbell Shrug:
30 kg x 20 reps
35 kg x 20 reps
40 kg x 20 reps
Overhead shrugs
Face Pull:
70 kg x 10 reps (2 Sets)
75 kg x 8 reps
Triceps Pushdown - Rope Attachment:
50 kg x 10 reps
55 kg x 10 reps
60 kg x 10 reps
Dumbbell Side-Lying Internal Rotation:
15 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps
cable
Cable External Rotation:
15 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps (
Other Weightlifting:
6 kg x 10 reps
6 kg x 10 reps
6 kg x 10 reps
Snow Angels - rotator cuff exercise
Shoulder Dislocation:
20 reps
20 reps
20 reps
Walking:
5.2 km || light hills (+74 pts)
throughout day, measured with pedometer

Yesterday

Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (4 Circuits)
early morning
Barbell Bench Press:
50 kg x 10 reps
50 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
70 kg x 8 reps
72.5 kg x 8 reps
75 kg x 6 reps
sets 6-8 working sets, working out my new 6 rep weight after doing matrix sets for 6 weeks.
Machine Chest Press:
70 kg x 10 reps
70 kg x 10 reps
75 kg x 10 reps
75 kg x 10 reps
80 kg x 8 reps
80 kg x 8 reps
single arm cable chest press, no incline or decline bench today on the instructions from coach, same again next week, pushups and cardio this afternoon.
Push-Up:
30 reps (5 Sets)
Cycling (stationary):
1:00:00 || 27 km || 140 BPM || 50 %

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):
30 kg (4 Circuits)
Deficit Barbell Deadlift:
70 kg x 10 reps (3 Sets)
Barbell Deadlift:
60 kg x 10 reps
80 kg x 10 reps
100 kg x 10 reps
120 kg x 5 reps
140 kg x 1 reps
150 kg x 1 reps
160 kg x 1 reps
Barbell Shrug:
80 kg x 15 reps
100 kg x 15 reps
120 kg x 15 reps
140 kg x 8 reps
150 kg x 10 reps
160 kg x 8 reps
super set with deadlift, using pumice stone on callouses last week has mad a big difference to grip, none torn this week
Parallel-Grip Pull-Up:
4 reps (4 Sets)
5 reps || assisted || 5 kg
6 reps || assisted || 10 kg
12 reps || assisted || 15 kg
Kroc Rows:
30 kg x 12 reps (3 Sets)
Weighted Hyperextension:
55 kg x 10 reps (3 Sets)
Seated Cable Row:
75 kg x 10 reps
75 kg x 10 reps
80 kg x 5 reps
Running (treadmill):
0:42:00 || 5 km || 142 BPM || 5 %
Preacher Curl:
30 kg x 10 reps
40 kg x 5 reps
40 kg x 5 reps
Walking:
7.4 km || moderate hills
Pedometer throughout day

Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (4 Circuits)
Early Morning
Walking (treadmill):
0:15:05 || 1.7 km || 140 BPM || 15 %
Rowing (machine):
0:20:00 || 3600 m || 125 BPM || 100 %
resistance setting 10 (max)
Body Weight Squat:
2 X 100 reps
Football (US Soccer):
1:00:00 || drills
Walking:
2 km || flat
Pedometer

I'm stuck ~ 65kg deadlifts, even with straps I just can't seem to get to 70kg! Everything else I seem to improve on, but not deads! I can't imagine doing 100kg, you must be as strong as an ox