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  • Writer's pictureJason St Clair Newman

Workout Diary Oct 11- 13



Tough week this week, Little man has been sick, which means sleep has been pretty poor.

Still, no excuses, got in the two workouts this week - and kept the consistency.


Oct 11

Warm-up

6 Point rock

Rolls

Sled pull / Push Circuit


Jumps from knees Bodyweight 1 x 6, 10kg weight vest 2 x 6

Safety Bar Good Morning 1 x 1 @ 40kg, 50kg, 60kg, 70kg, 80kg

Bench Press Bi - Acromial Grip 1 x 5 @ 55kg, 2 x 5@50kg, 1 x 5 @40kg

Pendlay Row 2 x 8 @ 60kg, 65kg

Resisted Low Ab Curl 2 x 6 @ 12kg

Lying Cable Tricep Extension 3 x 10 @ 24kg, 36kg, 42kg

DB lateral Raises 2 x 10 @ 10kg

Tricep Kickback 2 x 8 @ 12kg, 14kg


Oct 12

Good lower body stretch


Oct 13

Warm-up

6 Point rock

Rolls

Sled pull / Push Circuit


Weighted Box Jump (20in box) 3 x 3@ 10kg

Incline Bench Press Bi-Acromial 1 x 1 @40kg, 60kg, 70kg, 80kg, 85kg

Box Squat 5 x 5 @35kg + Doubled Red bands

Walking Good Mornings 1 x 10 @ 20kg, 2 x 10@ 40kg

Seated Row 1 x 10 @ 63kg, 2 x 10 @ 75kg

Lying EZ bar tricep Extension

behind the head 3 x 8 @ 22kg, 27kg, 32kg

Plate Cuban press 2 x 10 @ 2.5kg




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