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Training Log Archive: PowerliftingMax

In the 7 days ending Feb 11:

activity # timemileskm+m
  Cardio7 4:25:00 7.24 11.65 141
  Compound Lifts 3 3:45:00
  Stretching & Rolling7 2:25:00
  Accessory 2 2:00:00
  Total15 12:35:00 7.24 11.65 141
averages - sleep:6 weight:56.5kg

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Sunday Feb 11 #

10 AM

Cardio 2:45:00 [2] 7.24 mi (22:47 / mi) +141m 21:29 / mi
ahr:132 slept:5.0 weight:56kg

Walk round Loch Muick on my lonesome, wee 5 min stop for a roll included and lots of photo taking. Very tricky underfoot with ice!
7 PM

Stretching & Rolling 20:00 [1]

Saturday Feb 10 #

Note
slept:10.0

Feeeelllinnngg proper post nightshift sleepy today despite my ten hour kip.

Can we all just appreciate 8 weeks solid training with no missed sessions!!!!!!
7 PM

Cardio 20:00 [4]

Usual on the stepper....

Accessory 1:00:00 [4]

DB Shoulder Press - 8kg DB - 15x3 - All Complete
Tricep Push Down - 25kg - 15x3 - All complete
Machine Row - 27kg - 15x3 - All complete
Hammer Curl - 6kg dumbell - 15x3 - All complete

Felt easy.
8 PM

Stretching & Rolling 15:00 [1]

Little bit of abs work toooo.

Friday Feb 9 #

9 AM

Cardio 10:00 [4]
slept:0.0

Level 10, guy next to me was pissing me off so I did half before and half after my weights session.

Compound Lifts 1:15:00 [4]

Warm up incl mobility, stretching and racking up weights until I reached my 8x2 weight.

Squat Box 60kg - Completed all 8. Form was sexy.
Rack Pulls - 95kg - Completed all 8 easy.
DB Bench - 15kg DB - Completed all 8. Sloppy last set.
10 AM

Cardio 10:00 [4]

Rest of cardio, post cheat meal bleeehhhh.
11 AM

Stretching & Rolling 20:00 [1]

Thursday Feb 8 #

Stretching & Rolling 45:00 [1]
(rest day)

Wednesday Feb 7 #

7 PM

Cardio 20:00 [4]
slept:9.0

Stepper Level 10. Last 2 mins on 12-15, upping at 30s intervals. Sweaty sesh number 2.
8 PM

Compound Lifts 1:15:00 [4]
weight:57kg

Squat Front - 55kg - Completed all 8.
Deficit Deadlift - 80kg - Completed all 8.
Close Grip Bench - 35kg - Completed all 8.

Strong session. Weight is higher but I’d eaten before the sesh.
9 PM

Stretching & Rolling 15:00 [1]

Tuesday Feb 6 #

4 PM

Cardio 20:00 [4]

Stepper Level 10. Last 2 mins on 12-15, upping at 30s intervals. SWEATYYY! 107 floors.

Accessory 1:00:00 [4]

Shoulder Press - 15kg - 15x3 - All complete
Dips - 35kg - 15x3 - All complete
DB Rows - 12kg - All complete
DB RDLs - 18 DB - All complete
5 PM

Stretching & Rolling 15:00 [1]

Monday Feb 5 #

11 AM

Cardio 20:00 [4]

Stepper Level 10. Last 2 mins on 12. POWERRRRRR.
12 PM

Compound Lifts (Normal Variations 8x2) 1:15:00 [4]
weight:56.4kg

Mobility and warm up to my 8x2 working weight for all.

Squat (Back) - 57.5kg - All Complete. Sexy form.
Deadlift - 85kg - All complete, no straps.
Bench - 35kg - All complete. Form was top notch today.

Feeling ace today.

Stretching & Rolling 15:00 [1]

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