Where Strength and Size are the only goals

Archive for July, 2013

Wednesday 31st July 2013

DB Pullover 46kg x13x13 (2 mins rest)
‘V’ Grip Pulldown To Chest 90kg x9, 75kg x11 (2 mins)
DB Row To Hip 30kg x13x13 (90s)
Smith Rack Pull 157.5kg x10
Cable Rear Flyes 5kg x15x15 (90s)
Ab Sling Knees To Elbows x13 after every set of every exercise

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Tuesday 30th July 2013

SPIN followed by Seated Leg Curl 60kg x17x11x10 (90s rest)

Later in afternoon 500m rowing challenge – 1:33.8

Then in the evening a Chest & Tricep session to help motivate a friend

Smith Bench Press 120kg x5x5x3 (rest approx 2 minutes)

Smith Incline Bench 90kg x10x8 (rest approx 60-90 secs)

DB Bench 34kg x12x12 (rest as long as it took for Nathan to do his set)

Machine Chest Press (High position to imitate decline bench) 80kg x12x12 (rest as above)

DB Flyes 9kg x40

DB Overhead Extension 38kg x12x9 (rest as above)

Dips x12x12 (rest as above)

Tricep Pushdowns 15kg x40


Monday 29th July 2013

Bench 125kg x3x3x5, 60 secs rest then 100kg x11

Face Pulls (11) x20x17 (during Bench warm-up)

Seated Alt DB Curls 15kg x13x10 (between first two Bench sets)

‘T’ Bar Row 65kg x15x12x10x9 (60s rest)

Squat 152.5kg x8 – Joggers split on first rep and tore a little more each time! was nice and breezy after 8, ha ha!


Friday 26th July 2013

Press 72.5kg x5x5x7, 60 secs rest then 60kg x9 – Belt came undone on rep 3 of last set (you can just about hear it go on video), a little offputting but still managed to grind out 7 reps – think it’s about time I got a new one!

Weighted Chins 27.75kg x7, 26.5 x6 (between first two Press sets)

Weighted Dips 25.25kg x12x10x8x7 (60 secs rest)

Power Cleans up to 110kg x1

Deadlift 147.5kg x8

Neck Harness 12kg x40x40x40x40

Not done Power Cleans in a while so happy to get 110kg up! also deadlift felt better after doing them so going to bring them back in for a while. Good session all round today 🙂

Later in day did a random session with a member:

Leg Press 220kg x10, dropped to 200kg x10

Leg Extension/Leg Curl Superset (no rest between any sets, just long enough to swap machines) 70kg x10x10x10

Leg Press Toe Press 180kg x10x8x8x6 (rest as long as it took other person to complete)

EZ Cable Curl 25kg x10x10, 20kg x10x10x10x10x10x10x10x10 (rest as above)

Dips x10x10x10x10x10, Pushdowns 40kg x10, 30kg x10x10, 25kg x10x10 (rest as above)


Thursday 25th July 2013

Ab Sling Straight Leg Raise to Bar x10x10x8(+ 2 swinging crappy ones) (60s rest)

Cable Twist 15kg x10x10x10 (no rest between sides, 30s rest between sets)

Dumbbell Windmills 22kg x10x10 (60s)

Weighted Crunch 25kg x50 (30s) x30 (20s) x20


Wednesday 24th July 2013

DB Pullover 46kg x13x12 (2 mins rest)

‘V’ Grip Pulldown to Chest 90kg x8, 75kg x10 (2 mins)

Kroc Row 42kg x22x16 (2 mins)

Smith Rack Pull 157.5kg x4 – Struggled with these today, shouldn’t have done 2 sets of Kroc Rows I guess! 

Prone Rear Flye 10kg x15x12x9 (60s)

Neck Harness 12kg x35x35x30x30 (rest as necessary)


Tuesday 23rd July 2013

SPIN then Seated Leg Curl 60kg x16x10x10 (90s rest)


Monday 22nd July 2013

Bench Press 122.5kg x5x5x8, after 60s rest 100kg x10

Face Pulls (11) x17x16 (3 way superset with first two bench sets)

Seated Alt DB Curls 15kg x12x8 (3 way superset)

‘T’ Bar Row 62.5kg x15x15x13x10 (90s rest)

Squat 150kg x10

A really good session today despite not getting much sleep over weekend and struggling to get going in the gym. Strength back up to where it has been previously so feeling better about training lately – watch this space, time for some PR’s 😉


Friday 19th July 2013

Smith Decline Bench 110kg x5x5x8

Face Pulls 20kg x15x15 (superset with first two bench sets)

Cable Curls 25kg x12x10 (90s rest)

Cable Rows 50kg x20x19 (2 mins)

Injured my heel earlier in week so couldn’t squat or even leg press so superset Leg Extension & Leg Curl – No rest between sets, just the time it took to move from one machine to the other – 60kg x15, 50kg x15, 40kg x15

Neck Harness 12kg – 4 sets of 30


Thursday 18th July 2013

Press 70kg x5x5x8, 60 secs rest then Seated DB Shoulder Press 20kg x16

Weighted Chins 27.75kg x6, 26.5kg x5 (superset with first two press sets)

Weighted Dips 25.25kg x12x8x6x5 (60s)

Deadlift 145kg x9 – Weight still too forward, may take these right back to 100kg to practice tekkers if I can’t rectify it soon!

Later in day did a little Ab blast:

Ab Sling Straight Leg Raise to Bar x10x10x6(+ 4 swinging crappy ones) (60s rest)

Cable Twist 12.5kg x10x10x10 (no rest between sides, 30s rest between sets)

Kettlebell Windmills 20kg x10x10 (60s)

Weighted Crunch 25kg x40 (30s) x30 (20s) x20 (10s) x10