Where Strength and Size are the only goals

Archive for September, 2013

Sunday 29th September 2013

Seated Press 67.5kg x4x4x7

V Grip Pulldown (14) x12x9x8 (between press sets)

Dips x26x15x12

Deadlift 167.5kg x3

Machine Lever Deadlift 200kg x3x3

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Thursday 26th September 2013

Bench 125kg x4x3x4, then 102.5kg x9 (60s rest)

Face Pulls (13) x17x12 (between bench sets)

Machine Preacher Curls (between bench sets) 25kg x10 , 20kg x12

Seated Row 80kg x13x11x9x8 (60s rest)

Later in day

SPIN

Neck Harness 16kg x30x30x30x30 (rest as needed)


Tuesday 24th September 2013

SPIN followed by Seated Leg Curl 70kg x13x10x9


Monday 23rd September 2013

Seated Shoulder Press 65kg x5x5x7

‘V’ Grip Pulldown (14) x11x9x8 (between press sets)

Dips x25x14x10 (60s rest) – Great to be doing dips again now my shoulders up to it 🙂

Deadlift 165kg x5

Bit of a change up recently, too much sway back on my Presses lately so shifting to seated for a while to try and rectify it. Weighted Dip/Chin belt broken so can’t do either hence the pulldowns and dips.


Saturday 21st September 2013

Bench 122.5kg x5x5x8, followed with 102.5kg x7 (60s rest)

Face Pulls (13) x16x11 (between bench sets)

Machine Preacher Curls 25kg x10, 20kg x11 (between bench sets)

Seated Row 80kg x12x10x9x9 (60s rest)

Squat 165kg x5


Thursday 19th September 2013

SPIN


Wednesday 18th September 2013

Press 72.5kg x4x4x7

V Grip Pulldown (14) x9x8x7 (after each press set)

EZ Tricep Extensions x12x8, 45kg x8x6

Deadlift 162.5kg x7

 


Tuesday 17th September 2013

SPIN and Seated Leg Curl 70kg x12x9x8 (90s rest)


Saturday 14th September 2013

Bench 120kg x5x5x8, then 102.5kg x9 (60s rest)

Face Pulls (13) x15x12 (between bench sets)

Machine Preacher Curl 25kg x10, 20kg x11 (between bench sets)

T Bar Row 70kg x15x15x13x11 (60s rest)

Squat 162.5kg x5


Thursday 12th September 2013

Press 72.5kg x3x3x5, followed up with 60kg x8 (60s rest) – still a slight niggle in shoulder, but it’s not massively affecting lifts

Weighted Chins 30kg x6x5 (between press sets), followed up with Reverse Grip Pulldown  (13) x14 (60s rest)

EZ Tricep Extensions 47.5kg x10x8, 45kg x7x6 (60s rest)

Deadlift 160kg x5

Later in day taught a SPIN class