Lifting stuff up and putting it down again

[Cu Chulainn]

02/03/18

 

Rack pull

5 x 110kg

3 x 135kg

4 x 160kg

 

Hammer curlz

Total 30 reps

[Cu Chulainn]

05/03/18

 

KB goblet squat

50 total reps @ 24kg

 

Inverted rows

65 total reps

[Cu Chulainn]

07/03/18

 

Trap bar deadlift 

3 x 5 x 65kg

 

Overhead press

44 total reps @27.5kg

 

Upright row

63 total reps @20kg

[Cu Chulainn]

09/03/18

 

Trap bar deadlift 

3 x 5 x 100kg

 

Chinups

Total 15 reps

[Cu Chulainn]

12/03/18

 

Staggered stance suitcase deadlift 

5 x 20kg

5 x 30kg

4 x 5 x 40kg

(each leg)

 

Funnily, these felt stronger when leading with the left leg.  Would have assumed the right leg was stronger for some reason.

 

Legs, hips and glutes got a good workout. I can already tell my obliques and core are going to complain tomorrow!

[Cu Chulainn]

13/03/18

 

Inverted row

50 total reps

 

1 arm DB floor press 

35 total reps @ 20kg (each arm)

[Cu Chulainn]

14/03/18

 

Staggered stance trap bar deadlift 

5 x 5 x 60kg (each side)

 

That’s all.

[Cu Chulainn]

15/03/18

 

Push ups

50 total reps

 

1 arm DB row

5 x 5 x 20kg (each arm)

[Cu Chulainn]

16/03/18

 

Rack pull

5 x 5 x 112.5kg

 

Short and sweet.

[Cu Chulainn]

19/03/18

 

Trap bar deadlift 

3 x 7 x 75kg

 

Inverted row

3 x 7 x bw 

 

Overhead press

3 x 7 x 35kg

[Cu Chulainn]

20/03/18

 

Front squat

5 x 1 x 67.5kg

 

DB floor press 

3 x 7 x 15kg (each side)

[Cu Chulainn]

21/03/18

 

Back squat 

3 x 7 x 50kg

 

Planks

3 x 30sec

[Cu Chulainn]

22/03/18

 

Rack pull

5 x 1/2/3 ladders x 120kg (30 total reps)

 

DB row

3 x 10 x 15kg (each side)

[Cu Chulainn]

23/03/18

 

Overhead press

3 x 2/3/5 ladders x 30kg (30 total reps)

 

Landmine rear delt rows

10/8/6/4/2 x 12.5kg (each side)

[Cu Chulainn]

24/03/18

 

RDL

5 x 2/3/5 ladders x 40kg (50 total reps)

 

Inverted row

10/8/6/4/2 (30 total reps)

[Cu Chulainn]

26/03/18

 

Trap bar deadlift 

5 x 2/3/5 ladders x 75kg (50 total reps)

 

Hammer curls

12/10/8/6/4/2 x 15kg (42 total reps)

[Cu Chulainn]

27/03/18

 

Decided to improvise a landmine by jamming a barbell into a towel in the corner of the garage. All lifts done landmine styleeee.

 

Chest press

3 x 6 x 40kg

 

1 arm shoulder press

3 x 8 x 20kg (each side)

 

1 arm bent row

3 x 8 x 20kg (each side)

 

1 arm rear delt row

3 x 8 x 20kg (each side)

 

Lateral raises

3 x 8 x 2.5kg (each side)

 

Liked the feel of the shoulder presses, rear delt rows and especially lateral raises. Usually dumbbell lateral raises just hurt my shoulder but even though I was using 2.5kg I was able to actually feel them working my side delts.  Not so sure about the chest presses and bent rows but I’ll give it another go before I make a decision on them.

[Cu Chulainn]

28/03/18

 

Front squat partials 

3 x 2/3/5 ladders x 105kg (30 total reps)

 

DB curls

10/8/6/4/2 x 10kg (30 reps each side)

[Cu Chulainn]

29/03/18

 

Trap bar deadlift 

2 x 5 x 95kg

 

DB shoulder press

2 x 5 x 15kg (each side)

 

DB row

2 x 5 x 15kg (each side)

[Cu Chulainn]

02/04/18

 

Trap bar deadlift 

2 x 5 x 95kg

 

DB shoulder press

2 x 5 x 10kg (each side)

 

DB row

2 x 5 x 20kg (each side)

[Cu Chulainn]

03/04/18

 

Trap bar deadlift 

5 x 95kg

3 x 105kg

2 x 120kg

 

DB press (each side)

5 x 10kg

3 x 12.5kg

2 x 15kg

 

DB row (each side)

5 x 20kg

3 x 22.5kg

2 x 25kg

[Cu Chulainn]

05/04/18

 

Trap bar deadlift 

2 x 5 x 105kg

 

DB shoulder press

2 x 5 x 12.5kg (each side)

 

DB row

2 x 5 x 22.5kg (each side)

[Cu Chulainn]

08/04/18

 

Trap bar deadlift 

2 x 5 x 105kg

 

DB shoulder press

2 x 5 x 12.5kg (each side)

 

DB row

2 x 5 x 22.5kg (each side)

[Cu Chulainn]

09/04/18

 

Trap bar deadlift 

2 x 5 x 105kg

 

DB shoulder press

2 x 5 x 12.5kg (each side)

 

DB row 

2 x 5 x 22.5kg (each side)

[Cu Chulainn]

10/04/18

 

Trap bar deadlift 

6 x 1 x 125kg

 

DB shoulder press

2 x 5 x 12.5kg (each side)

 

DB row

2 x 5 x 22.5kg (each side)