Seated Press 67.5kg x4x4x7
V Grip Pulldown (14) x12x9x8 (between press sets)
Deadlift 167.5kg x3
Machine Lever Deadlift 200kg x3x3
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
Neck Harness 16kg x30x30x30x30 (rest as needed)
SPIN followed by Seated Leg Curl 70kg x13x10x9
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.
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
Press 72.5kg x4x4x7
V Grip Pulldown (14) x9x8x7 (after each press set)
EZ Tricep Extensions x12x8, 45kg x8x6
Deadlift 162.5kg x7
SPIN and Seated Leg Curl 70kg x12x9x8 (90s rest)
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
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
Are You Making These Mistakes In The Gym? By Jon Bruney – Original Article published on DragonDoor.com in August 2013
Most Hard Training Individuals – Even The Experienced Ones – Are Making A Handful Of Easily Correctable Mistakes That Are Preventing Them From Achieving Their True Physical Potential…
So If You Want More Strength, Muscle, Speed, Power, Athleticism And Conditioning – Read On Carefully And Make Sure You Aren’t Making Any Of These MISTAKES…
In case you’re wondering why you should listen to me, let me start by quickly telling you a little bit about myself…
I’m a professional performing strongman, world class trainer, coach, motivational speaker and author. I have been featured in Ripley’s Believe it or Not and appeared nationwide on NBC’s The Today Show. And thousands of people have personally experienced my “Pressing the Limits” motivational strength programs.
My work with competitive athletes includes Olympians and NFL players.
I am the author of Foundations, a training series featured in MILO, widely considered the world’s most prestigious strength training journal.
And as co-owner of Submit Strength Equipment, I have been responsible for the design of numerous pieces of cutting-edge training equipment now in use around the world.
5 Mistakes In The Gym That Are Holding You Back From Being As Strong, Muscular, Fast, Explosive and Well-Conditioned As You Could Be…
1. Choosing The Wrong Exercises
Not all exercises deliver the best results for the effort you put in.
I witnessed this personally when I was a trainer for a Cable TV show that was focused on helping individuals make rapid changes in body composition. Some of these people had been working very hard trying to make changes in their physiques.
But one of the key problems – and reasons why they weren’t progressing towards their ideal physique as fast as they’d like – was exercise selection. Once we changed the exercises, the results came RAPIDLY.
The sad truth is that many people put in GREAT effort, only to get MEDIOCRE results.
If they only knew how to incorporate the right exercises into the right program, they would smash through genetic barriers and see powerful changes in their physiques.
One example is the guy who busts his ass for an hour training his arms with a myriad of machines exercises. Sure – he is training with a lot of EFFORT, but does he possess the powerful ‘guns’ he desires?
The answer is almost always, “NO”.
On the other hand, consider the guy who trains his arms using just a handful of big, compound exercises…
Chin-Ups and Barbell Curls for the biceps.
Close Grip Bench Presses and Dips for the triceps.
And he does this week in, week out.
This guy trains equally as hard as the other guy – but his results are 10 times as good!
What’s the difference?
Simple… Exercise selection.
2. Choosing A Program That Develops ‘Show Muscle’ Instead Of ‘Smart Muscle’
Many training programs only focus on one approach to create hypertrophy. This results in muscle that underperforms. Smart Muscle, on the other hand, PERFORMS as well as it LOOKS.
Allow me to explain…
Smart muscle is muscle that can multi-task and handle any challenge thrown it’s way.
To truly create a bigger and better body a strength program must use multiple stressors. This will teach the nervous system to recruit more muscle fibers and allow the body to adapt to multiple forms of resistance. The goal should not only be to increase muscle size, but also strength and athleticism.
All of my hypertrophy programs do this… they help you to increase muscle size, strength and athleticism.
To focus only on building muscle is a mistake – especially if you compete in sports and are using your resistance training to not only help you to look better, but also to become a better athlete.
3. Spending Too Much Time At The Gym
Many trainees spend too much time in the gym and have little to show for it.
You see, the truth is that long routines plus long cardio sessions are not very effective because long training sessions cause you to miss out on key hormonal factors that could build muscle.
Secondly, people should have a life outside of the gym.
By the time you drive to the gym, change, set up your workout, have a post workout shake, shower, and drive home…you could easily spend two hours or more.
There is little free time left over to develop relationships, pursue other hobbies and interests, and to feed your mind.
I have personally helped individuals to get amazing results in their own homes using minimal or no equipment in 4 hours a week or less!
The key is understanding how the right exercises can be combined to create a synergistic effect of increased neuromuscular efficiency and maximum muscular hypertrophy in minimum time.
This combination unleashes powerful muscle building hormones throughout the body.
4. Lack Of Focus And Mental Preparation
There are days when trainees just don’t “feel” like working out…
They lack motivation, so they procrastinate.
Many individuals don’t have the proper focus to complete a training session at the proper intensity. So, they just go through the motions. The results are missed or wasted workouts.
Without proper focus and concentration when training, one can never reach their physical potential. Unfortunately, many trainees don’t know that there are exercises to focus your mind, develop your willpower, and deepen your concentration skills.
Understanding the importance of mental training can often be the difference between success and failure when it comes to building a powerful and athletic physique.
5. Failing To Break Training Plateaus
Trainees often get discouraged because their gains stop after a short time. They therefore quit or become stuck; never reaching their goals.
The real problem lies with the training programs. And the reason I say this is because many training programs do not provide a way to keep on gaining.
Understanding how to keep the training fresh and the gains coming is essential to reaching your true athletic potential.
If you find yourself making any of these “Mistakes”, I have good news. Tomorrow I’ll be teaching you how to avoid these mistakes and how to get on the path toward building “Smart Muscle”….
Talk to you then,
Bench 117.5kg x5x5x9, 60secs rest then 102.5kg x5 – No video and someone decided to walk past camera and stand in the way! ah well ..
Face pulls (12) x20x15 (between first two bench sets)
DB Hammer Curls (between bench sets) 17.5kg x15, 15kg x12 – definitely ‘cheating’ the weight up at the end of the sets so will swap hammers for a different curl
T Bar Row 70kg x15x14x12x11 (60s rest)
Squat 162.5kg x4
Later in day:
SPIN followed by Seated Leg Curl 65kg x19x15x11 (90s rest)
Press 70kg x5x5x8
Weighted Chins (between Press sets) 30kg x5x5, then after 60s Reverse Grip Pulldown (13) x14
EZ Tricep Extensions 45kg x12x10x8x6 (60s rest)
Power Clean & Press 60kg x5, 80kg x3, 90kgx1, 100kgx1x1
Deadlift 155kg x8
Bench 130kg x3x2x3, then after 60s rest 100kg x11 – Bench stalling now so taking a re-set next session
Face Pulls (12) x18x15 (between Bench sets)
DB Hammer Curls 17.5kg x13x11 (between Bench sets)
T Bar Row 70kg x12x12x11x10 (60s rest)
Spin and Seated Leg Curl 65kg x18x15x12
SPIN and SeatedLeg Curl 65kg x17x14x11
Bench 130kg x3x2x4, followed with 100kg x10 (60s rest)
Face Pulls (12) x17x14 (between bench sets)
DB Hammer Curls 17.5kg x12x10 (between bench sets)
T Bar Row 65kg x15x15x12x9 (60s rest)
Squat 160kg x3
45 Degree Leg Press 380kg x5
Press 70kg x4x4x7
Weighted Chins 30kg (Between press sets) x6x5+ Reverse Grip Pulldown (13) x13 (60s rest)
EZ Tricep Extensions 45kg x12x10x7x5 (60s rest)
Deadlift 152.5kg x7
SPIN and Seated Leg Curl 65kg x16x13x11 (90 secs rest)