Workouts for 10 – 16 February

My life is just nuts at the moment.  I am working on a big project that I will reveal shortly but it is still under wraps at the moment.  Anyway, still making progress in the gym, albeit slowly.

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Self experimentation

I started the following protocols after getting back from the Christmas holidays (so around 2 January):

• Vitamin D – 4,000IU in the morning - no significant changes noted, either from switching to the morning or from doubling the does from 2,000IU.  I am still considering trying increasing the dosage to 6,000IU to see what happens.
• No coffee – I am still drinking green tea constantly but I am starting to wonder how much longer I will keep this up.

I started the following protocol about two weeks later:

• Sledgehammer levering – I am making progress down the sledgehammer but they do play havoc with my wrists.  I had to abandon my pull ups on Saturday because my wrists were going mental from the levers the previous day.  Some programming thought is needed here.

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Workouts plan for the week

Fri: Lower

• Back squat – 8 sets of 2-3 reps – 166kg (5 x 3, 3 x 2)
• Shrugs – 8 sets of 3 reps – 240kg
• Glute-ham raises – blue and pink band – 8 sets of 3 reps
• Hip thrusts – 3 sets of 5 reps – 130kg

Sat: Upper (A)

• Incline bench – 8 sets of 2-3 reps –87kg (4 x 3, 4 x 2)
• Dumbbell incline bench rows – 8 sets of 9 reps – 80kg
• Overhead press – 6 sets of 3-5 reps – 56kg (5 x 5, 1 x 4)
• EZ bar curl – 6 sets of 5-8 reps – 50kg (5 x 7, 1 x 6)

Sun: Lower

• Back squat – 8 sets of 2-3 reps – 166kg (6 x 3, 2 x 2)
• Rack pull from below knee – 8 sets of 2-3 reps – 205kg (8 x 2)

Mon: Upper (B)

• Overhead press – 8 sets of 2-3 reps – 66kg (6 x 3, 2 x 2)
• Barbell row – 8 sets of 3 reps – 75kg
• Narrow grip chins – 4 sets of 3-6 reps – 30kg (1 x 4, 3 x 3)
• Dips – 4 sets of 3-6 reps – 35kg (1 x 4, 3 x 3)

Tues: Lower

• Back squat – 8 sets of 2-3 reps – 166kg (7 x 3, 1 x 2)
• Shrugs – 8 sets of 3 reps – 240kg
• Glute-ham raises – blue and pink band – 8 sets of 3 reps
• Hip thrusts – 3 sets of 5 reps – 130kg

Weds: REST

Thurs: Upper (A)

• Incline bench – 8 sets of 2-3 reps –87kg (5 x 3, 3 x 2)
• Dumbbell incline bench rows – 8 sets of 9 reps – 80kg
• Overhead press – 6 sets of 4-5 reps – 56kg (6 x 5)
• EZ bar curl – 6 sets of 5-8 reps -50kg (6 x 7)