Monday 5th May 2014 – Back Focus Week 7
Cable Row 90kg x9x9x8x8 (90s rest)
Bench 117.5kg x3x3x6, then 100kg x6
Machine Preacher Curl 20kg x10, 15kg x13x12 (After each bench set)
Viking Press 85kg x8, (60s rest) 40kg x13
Did a quick upper body session today, bit sore from yesterday and hip flexor really tight and painful when trying to squat so called it a day and will mobilise it over next few days
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Wednesday 30th April 2014
Bench 130kg x4, 100kg x10 (60s rest), followed up with Incline Lever Bench 45kg x11+6+4 RP (60s)
DB Hammers 17.5kg x10, 15kg x10, 12.5kg x10x8 (30s rest)
Viking Press 85kg x6, 40kg x13 (60s), then Lat Raises 10kg x11
Squat 160kg x5
Was hoping to get more reps on bench but as been stuck for 3 sessions now it’s about time I took a re-set! Changed curls from EZ bar to hammers, but not happy with technique so going to drop weight down and focus on it. Still a little sporadic with training after the move and will be away this weekend so just doing what I can for now and will hit it hard next week.
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Wednesday 23rd April 2014
Bench 130kg x4, 100kg x11 (60s rest), then Incline Lever Bench 40kg x11+6 RP
EZ Curls 30kg x15x15x11x9 (30s)
Viking Press 82.5kg x8, 40kg x11 (60s)
Squat 160kg x4
Scarecrows 5kg DB’s x10x10x9 (90s)
A good session today – Same reps on Bench so threw in some Lever Bench on the end. Squat felt better today but I need to work on mobility and hips still a bit tight as I’ve been neglecting them recently so going to get back on the old foam roller 😉
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Friday 18th April 2014
Bench 130kg x4, 100kg x11 (60s rest)
EZ Curls 30kg x15x13x11x10 (30s)
Viking Press 80kg x9, 40kg x14 (60s), Then DB Lat Raise 10kg x10
Squat up to 160kg – Hip was very tight and pulling so called it a day and did Leg Press instead
45 Degree Leg Press 400kg x5x4 (2 mins)
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Wednesday 9th April 2014
Bench 127.5kg x5, then 100kg x10 (60s rest)
EZ Curls 30kg x14x13x11x10 (30s rest)
Viking Press 77.5kg x9 (60s rest), then 40kg x15 (60s), then DB Lat Raise 10kg x15
Squat 155kg x6
Standing 1-Arm DB External Rotation 7.5kg x20x15 (rest each side as long as it took to perform the set on opposite side)
Cuban Rotation 15kg EZ Bar x15x15 (60s)
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Sunday 6th April 2014
Bench 125kg x5, 100kg x10 (60s rest)
EZ Curls 30kg x12x12x12x12 (30s)
Viking Press 75kg x9, 40kg x13 (60s), Then DB Lat Raise 7.5kg x22
Lying Leg Curl (5) x12+7+4 RP
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Wednesday 2nd April 2014
Bench 122.5kg x5, then 100kg x10 (60s rest) – Went for 6 on the bench but couldn’t lock it out! See vid for why you should always Bench in a cage 😉
EZ Curls 30kg x12x12x11x10 (30s)
Viking Press 72.5kg x9, 40kg x12 (60s), then DB Lat Raise 7.5kg x20
Squat 152.5kg – Fail – Just didn’t feel right today, couldn’t get in the right position under the bar so finished off with:
45 Degree Leg Press 360kg x9
Standing 1-Arm DB External Rotation 7.5kg x15x13 (rest each side as long as it took to perform the set on opposite side)
Cuban Rotation 10kg EZ Bar x13x13 (60s)
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Wednesday 26th March 2014
Decline Bench 120kg x6, 100kg x10 (60 secs rest)
EZ Bar Curls 30kg x12x12x10x8 (30s)
Viking Press 70kg x9, 40kg x11, then Lat Raise 7.5kg DB’s x19 (60s rest)
Squat 150kg x6
Standing 1-Arm DB External Rotation 5kg x15x15 (rest each side as long as it took to perform the set on opposite side)
Cuban Rotation 10kg EZ Bar x12x12 (90s)
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Saturday 22nd March 2014
DB Bench 38kg x10x8x6x5 (60s rest)
Bent Over Row 60kg x12x12x12x12x12x12 (60s)
Cable Flyes 12.5kg x12x10x9x9 (60s)
Wide Grip Pulldown 60kg x12x10x7x7 (60s)
EZ Cable Curl 25kg x10x10, 20kg x10x10 – superset with Pushdowns 35kg x10x10x9, 30kg x7 (30s between supersets)
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Monday 17th March 2014
Bench 122.5kg x4x3x4, then 100kg x8 (60 secs rest)
Chins x17x13x10 (after bench sets), then Machine Preacher Curl 20kg x8+2+1 RP (60s after last chin set)
T Row 60kg x10x10x8x7 (30s)
Squat 145kg x5
Tough slog today, a bit under the weather but determined to get strength levels back so did as much as possible. Will repeat weights next session and push for more reps (hopefully ;-))
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Saturday 15th March 2014
Bench 110kg x8x6x5, 100kgx6+2+2 RP (90 secs rest) – Dropped to 100kg on last set, wanted to keep reps up
Cable Row 70kg x12x10x9x7 (90s)
DB Incline Flye 12.5kg x12x11x8x6 (60s)
Straight Arm Lat Pulldown (4) x12x12x11x10 (60s)
45 Degree Leg Press 120kg x10, 160kg x8, 200kg x4, 240kg x4, 280kg x4, 320kg x2, 360kg x8
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Monday 10th March 2014
Bench 120kg x5x5x6, then 100kg x5 (60s rest)
Chins x16x12x8 (after each bench set)
Machine Preacher Curls 20kg x7+3+1 RP (30s after last chin set)
Bent Over Row 80kg x12x11x9x7 (60s rest)
Squat 140kg x9
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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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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)
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Saturday 21st December 2013
Close-Grip Bench 100kg x5x5x14, then 80kg x8 (60s rest) – Superset with Neutral Grip Chins x15x11x7
DB Bench (Hammer Grip) 25kg x10x10x10x10x10, superset with
Machine Lever Row 60kg x12x12x12x12x11 – minimal rest between sets
Tricep Pushdown (5) x100 (few sets/rest as possible)
Facepulls (4) x100
Tried out close-grip to see how shoulder was and felt ok so I’m going to stick with it for now – Just happy to be benching again!
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Saturday 14th December 2013
Deadlift 140kg x3x3x3x3x3x3 (90s rest)
DB Bench 20kg x20, 25kg x20x20x20x20 (between deadlifts)
Weighted Chins 24kg x7, 20kg x7 followed with V Grip Pulldown (12) x12+4+3 (rest pause)
T Bar Row 60kg x20x15x12 (60s)
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Wednesday 27th November 2013
Bench 120kg x5x4x6, then 100kg x9 (90s rest)
Superset with DB Preacher Curls 12.5kg x12, 10kg x20
DB Decline 25kg x18x12 (60s rest), then back to the bar 100kg x4 (60s)
Machine Incline Lever Bench 30kg 15×12 (60s)
Sumo Deadlift Practice 150kg x2x2, 140kg x5
Lever Deadlift 200kg x10
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Wednesday 20th November 2013
Bench 120kg x4x4x5, followed up with 100kg x12 (2 mins rest)
DB Decline Bench 20kg’s x20x20 (90s)
Incline Lever Bench 40kg x12x8x7 (60s)
DB Hammer Curls 17.5kg x12x10 (between first two bench sets)
Sumo Deadlift 140kg x3x3x7
Disappointing bench session today, felt really heavy, little twinge in my shoulder on rep 6, so stopped and did some lower weight volume training instead. Sumo deadlift today instead of conventional as thinking of entering a powerlifting competition and need the practice!
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Wednesday 13th November 2013
Bench 117.5kg x5x5x7 (last two reps pause bench) followed with Seated Incline Lever Bench 50kg x11x8 (60s rest)
DB Hammer Curls 17.5kg x11x9 (between bench sets)
Deadlift 182.5kg x3+1 (double knee bend on last rep so only counting 3!)
Seated Cable Row 85kg x10x10x10x8 (90s rest)
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Wednesday 6th November 2013
Bench 115kg x5x5x9, followed with Seated Incline Lever Bench 50kgx10x8 (90s rest)
Machine Preacher Curl 20kg x15x12x10 (between bench sets)
Seated Cable Row 80kg x10x10x9x8 (60s)
Deadlift 182.5kg x3x2 (2 mins)
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Wednesday 30th October 2013
Bench 127.5kg x3x2, 100kg x10x9, followed by Seated Incline Lever Bench 50kg x10
Machine Preacher Curl 20kg x15x11x9 (between bench sets)
Seated Cable Row 80kg x15x13x10x9 (60s rest)
Deadlift 180kg x2x2, 140kg x6 (2 Mins rest)
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Wednesday 23rd October 2013
Bench Press 127.5kg x4x4x5, then 100kg x6 (60s rest)
Face pulls (13) x20x14 (between bench sets)
DB Hammers 17.5kg x10x8 (between bench sets)
Seated Cable Row 80kg x15x13x10x10 (60s rest)
Squat 165kg x6
45 Degree Leg Press 400kg x3
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Saturday 19th October 2013
Bench 127.5kg x3x3x3, then 102.5kg x8 (60s rest)
Facepulls (13) x19x14 (between bench sets)
DB Hammers 15kg x15x15
Machine Lever Row 80kg x14x10x8x7 (60s)
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Sunday 13th October 2013
Bench 125kg x4x4x6, 102.5kg x12 (60s rest)
Face Pulls (13) x18x13 (between bench sets)
Machine Preacher Curls 25kg x12, 20kg x12
Seated Row 80kg x15x13x10x9 (60s)
Squat 165kg x5
BE HENCH 