Upper body

Elisabeth Akinwale

Light weight, lots of reps today.

Push press - max reps @ 85lb
9, 10, 8, 8, 9

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Bench press - full rom
95 x 10
105 x 8, 7, 7, 6

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Supersets: Lat raises @ 20s / Push-ups
10/16 - 9/12 - 8/12 - 7/10 - 7/10

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Leg hip raises
18, 16, 15

Full body

A typical Vancouver mother of two.

I think this might be the last day I do full body workouts for a while, as I'd like to get back into the pushing, pulling, legs and conditioning split.

Front squats 3, 3, 3, 3, 3, 3
95, 115, 135, 155, 165, 170 (1)

Been a while since I did heavy front squats. After the single rep at 170lb, my wrist felt like it was straining, so I decided to rack the bar. I could have tried another rep, I guess, but I didn't want to risk failure due to my grip and have to release the weight quickly.

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Supersets

Neutral grip pull-ups - 12, 8, 8, 7
Pull downs @ 50lb - 6, 4, 5, 5

Lateral raises - 20s x 10, 9, 8
Military presses - 20s x 12, 9, 6

Feet elevated push-ups (18") - 12, 12, 10
Cable fly curls @ 30s - 10, 9, 6

Upper body

Personal training with Paul

I've been feeling the symptoms of overtraining the past couple of days, and even a bit this morning when I got up. As before, it manifests itself with a flu-like ache in my chest, arms and shoulders. To be honest, I really wasn't looking forward to today's session because I didn't have much energy. However, I thought I might start to feel better once I got warmed up. I actually felt much better after this workout than at the start, and I barely have any of that aching feeling now.

For the record, it's well established that Paul's memory is better than mine, and I did actually train on Wednesday, contrary to what I'd suggested. However, he can't count for shit. Rather than paying attention to the reps I was doing, I think he was picking his lotto numbers.

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Supersets

Incline bench press - 35s x 10, 40s x 10, 8, 8
Push-ups - 16, 12, 8, 6

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Pull downs - 100 x 10, 10, 8, 7
Straight arm pull downs - 70 x 10, 7, 7, 6

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Lateral raises - 20s x 10, 9, 7
Military presses - 20s x 11, 8, 5

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Chest supported row - 100 x 10, 10, 10
Reverse lateral raise - 40 x 10, 7, 5

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For time:
50 sit-ups (strict)
50 Russian twists with 25lb plate (total)
25 sit-ups
25 Russian twists
Time = 7:53