Dark Side Training: Deadlifts

1. Deadlift

Worked up to 340lbs x 10

Note: Low back still hasn't recovered from the squatting on Sunday.


2.  Bicep Curls

70lbs x 8 x 2 sets
70lbs x 10 x 1 set


3.  Seated Cable Row

100lbs x 10 x 3 sets


4.  Neck Bridge

3 minute hold

5. DB Bench

85 x 7 (PR)
90 x 4

6. Push Ups

100 reps

7. Bodyweight Squats

100 reps

Bodyweight Conditioning - Neck Bridge, Push Ups, Bodyweight Squats

1. Neck Bridge

Hold for 3 minutes


2. Push Ups

100 reps

3. Bodyweight Squats

100 reps

Dark Side Training - Squats

1.  Squats

140 x 5
180 x 4
210 x 3
245 x 2
280 x 1
245 x 15 (PR)

2. Chin Ups

BW x 8
BW x 8
20lbs x 6
BW x 8

3. DB Incline Bench

65lbs x 10 x 3 sets

4a. Leg Extensions (Focus on contraction)

50lbs x 20
60lbs x 20


4b. Leg Curls (Focus on contraction)

50lbs x 15
60lbs x 15

Dark Side Training - Deadlifts & Overhead Press

1. Deadlift

270 x 4
295 x 3
340 x 2
405 x 1

340 x 15 (Big PR- 315 x 15 last week)

2. Overhead Press

115 x 10
100 x 13


3. Dips

2 x 12, 10

4. Chin Ups

4 sets of 5

5. Lat Pull Downs

130 x 12
140 x 12
120 x 12

Bodyweight Conditioning - Burpees+ BW Squats + Push Ups

1. Burpees

1 x 20 reps
8 x 10 reps

2. BW Squats

4 x 25 reps (20-30 second rest between sets)


3. Push Ups

5 x 20 reps

Dark Side Training: DB Bench

1. Neutral Grip DB Bench

50x10
60x10
85x6 (PR)
80x6
60x10

2. Chin Ups - 40 total reps

10
6
8
8
8

3.  Push Ups

5 x 20 reps

Dark Side Training: Bench + Squat

1st November 


1. DB Bench

4 x 8-10


2. Cable Rows

2 x 15


3. 1km run - 5 minutes 30 seconds and then walked 10 minutes



4th November - Disappointing session today considering I did 270 x 12 last week..


1. Squat

295 x 4
270 x 6
245 x 5

2a. Leg Extensions

80lbs x 20
120lbs x 20
110lbs x 20
100lbs x 20


2b. Swiss Ball Hamstring Curls

BW x 15
BW x 20
BW x 20
BW x 25

3. Close Grip Chin Ups

BW x 11, 8, 8, 8, 8 = 43 total reps