Where Strength and Size are the only goals

Archive for January, 2014

Thursday 9th January 2014

Close-Grip Bench 105kg x5x5x11, then 80kg x11

Chins x15x12x10 (superset with bench)

DB Bench 27.5kg x10x10x10x10x10 superset with Machine Lever Row (chest supported) 65kg x12x12x12x12x12

Pushdowns (4) x100 (50+25+25)

Face Pulls (5) x100 (35+16+14+12+11+12)

Advertisements

Saturday 4th January 2014

Happy New Year!

Deadlift 120kg x5, 130kg x5, 140kg x8

Good Morning 40kg x10x10x10x10 (60s rest)

T Bar Rows 50kg x10x10x10x10 (60s rest)

Lying Leg Curls (5) x12, (4) x12x12 superset with Ab Wheel x12x10x9

Reverse Grip Pulldown (12) x10x7, (1) x7, (10) x8 (30s rest)


Monday 30th December 2013

Not going to get in for a few days as going away for new year – Thought I’d try a shoulder session to see how it feels ..

Seated Smith Shoulder Press (No Back rest) 60kg x5x5x5, then 40kg x10 – chins between sets

Seated DB Press 22kg x10x10, 20kg x10x9x8 superset with Cable Curls 22.5kg x10x10x10x10x10

Prone DB Rear Raise 8kg x10x10x10 superset with Standing Lat Raise 5kg x10x10x10

– Won’t do that again! Felt not too bad at the time, but next morning.. ouch

Smith Press has ruined me, really irritated rotator cuff so will leave shoulders alone for a while :- (


Sunday 29th December 2013

Close-Grip Bench 100kg x5x5x13, then 80kg x9

Chins x15x12x7 (between bench sets)

DB Bench 26kg x10x10x10x10x10 – superset with Upper Back Machine 35kg x12x12x12x12x12

Pushdowns 15kg x100 (50+30+20)

Face Pulls 10kg x100 (50+30+20)