Sunday 29th June 2014
Deadlift Practice – Had a technique session with Paul today – Then did some bottom half deadlifts with a 3 second hold at knees – 100kg x5x5, 120kg x5x5, 140kg x5x5 followed by chin-ups and ab-sling knee raises for 4 sets
Share this:
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
Share this:
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
Share this:
Thursday 4th April 2013
Did a little 30 minute ab session with a member – 3 sets of 15 reps each, resting as long as it takes the other person to perform reps:
10kg Cable Twists, 16kg Seated KB Twists, 24kg KB Side Bends, Ab Sling Knees-To-Elbows, 16kg KB Crunches, Toe Touches
Share this:
Tuesday 19th March 2013
Taught my Spin class today so followed it up with some hamstring and ab work:
Leg Curl 40kg x20x20x20 (90s rest)
3 supersets of Ab Sling Knee Raises x10 and Windmills (Left & Right) 20kg x10
Share this:
Sunday 25th November 2012
Cable Curls (level 6) x 14+6+5
Reverse Cable Curls (5) x12
Seated Calf Raise 110kg x10 – Was supposed to do these on the Smith machine today, but the step is too rounded and my feet were slipping too much.
Stiff-Legged-Deadlift 60kg x13+6+6 – Still having postural issues with my deadlifts
Leg Press 200kg x7, 160kg x20 – Really focused on trying to keep good form. Any heavier and my bum would come off the seat and I tended to bounce out of the bottom position.
Ab-sling knee raises – 10 knees to right, 10 to left, 10 straight knees-to-elbows
Again, felt like I needed to do something with upper body so did some ‘V’ pulldown to chest (10) x12+5+4
BE HENCH 