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)
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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)
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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 :- (
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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)
BE HENCH 