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Climbers training log

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climber:
Chest and arms

Flat BB Bench 80kgx20x1, 60x30x3 // supersetted with dips
Incline DB 45x10x1, 35x12x2, ~4 burn out sets with 25kg DBs
BB Curl 55kgx8x2
BB Reverse Curl 35kgx20x1 35x15x2

Abs (10 minutes)

climber:
Back (sunday)

Deadlift
100kgx15x2
140kgx9x1
180kgx2x1

Did some squats to work on my legs a bit, did pulldowns, bent-over rows and biceps near the end. didn't worry about counting reps/weight.

climber:
Week beginning 16 July

Monday - Chest
Incline DB press
40kg asidex5x1 (sore tendon so had to stop early. grrr!)
dropset x 3: 30->failure (~18 reps), 20->failure, 10->failure

I tried to do some flat bench but my damn tendon was #$*&# and couldn't do more so I went to do some dips but only managed 8 and my arm was still sore. Left the gym after this and went home

Tuesday Morning - Cardio
Treadmill
20 minutes 5.5km/h 11deg inc
Arm Bicycle thing
10 minutes level 6
Hyper-extensions super set with Decline sit-ups

Wednesday Morning - Cardio
Treadmill
20 minutes 5.5km/h 11deg inc
Arm Bicycle thing
10 minutes level 6
Wednesday Afternoon - Legs
I did a light day of just squats as lower back still a bit sore from all the hypers on tuesday. Gonna go heavy on squats on Friday.
BB Squats
60kgx30x1, 60kgx20x5
NB: I think I can do maybe 50 reps if I pace myself and breath properly, try this next time.


Thursday Morning - Cardio + Arms
Treadmill
20 minutes 5.5km/h 11deg inc
Arm Bicycle thing
10 minutes level 6
Light bicep and tricep work right after cardio for 20 minutes. Didn't count reps or weight.

Friday - Legs
Barbell Squat right down as far as possible and explosive as possible up.
60kg x 20 x 1
80kg x 6 x 1
120kg x 3 x 1 (didn't push for that extra couple of reps)
100kg x 12 x 2
100kg x 10 x 2 (maybe 3 sets, can't remember)
80kg x 12 x 2
80kg x 10 x 2
60kg x 20 x 1
Hyper extensions No extra weight as lower back as already done, 3 sets.
Situps
45 x 1
30 x 3


Saturday - Rest

Sunday - Back and biceps
Deadlift
60kg x 3 x 1
100kg x 3 x 1
125kg x 3 x 1
150kg x 3 x 1
175kg (miss, legs still too buggered from friday so I didn't force it up. possibly also not warmed up enough. next time do more warmup)
140kg x 11 x 1 (was aiming for 12 but my grip gave in)
140kg x 8 x 1
140kg x 6 x 1
140kg x 4 x 1
100kg x 20 x 1

Also did:
lat pull down, can't remember the weights
bent over rows
biceps (preacher curls on machine + hammer curls)
calves (seated  and standing)

Damn, I need to start recording my weights on this shit so I can progressively increase resistance.

climber:
Week beginning 23 July

Monday - Chest
Kept my weights low so I don't piss my tendon off again. I think my arm is getting better.
Incline DB
35kg aside x 16 x 2
35kg aside x 14 x 2
35kg aside x 12 x 1
Behind neck triceps extension drop set - 5 sets
35kg x ~6-8 -> 25kg x ~6-8 -> 12.5kg ~10 x 2
Man, these weights are shit, triceps are dissapearing because I cant bench. Squadfather will be happy he can give me more shit in the forum. Oh well.  :-\
Push downs
didn't record the weights.
Treadmill
20 minutes, Incline 11, Speed 5.5
Tuesday PM - Legs
BB Squat
60kg x 20 x 2
80kg x 15 x 1
100kg x 10 x 2
135kg x 1

Short workout, I'm totally overtrained! Going to take the next two days off weights!

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