Wednesday 21st May 2014
Cable Row 90kg x10x10x10x10 (90secs rest)
Bench 125kg x4x3x5, 60s rest then 100kg x9
Face Pulls (7) x25x25 (between bench sets)
Seated Alt. DB Curl 15kg x12, 12.5kg x11 (between bench)
Viking Press 92.5kg x5, 60s rest then 40kg x15, 60s then Lat. Raise x7.5kg x17, 5kg x19 (60s)
Squat practice, heavy singles up to 170kg
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Monday 2nd September 2013
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
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Thursday 17th January 2013
Paid for the back session yesterday! Really struggled on the deadlifts todayas back tired, oops! Press was fine though so not all bad 🙂
Seated Press 48.5kg x5, 55kg x5, 62.5kg x10+3+2 RP
Weighted Pull-ups 20kg x6+2+1 RP
Bicep Curls 26kg x5, 31kg x12+5+5 RP
Stiff-Legged Deadlifts 53.5kg x5, 65kg x25
Deadlift 111kg x5, 128.5kg x5, 145kg x7
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Saturday 12th January 2013
A bit of DOM’s from yesterday’s session – not done DB pullovers for a while, Lats & Triceps suffering for it!
Seated Press 53.5kg x5, 61kg x3, 68.5kg x6, 53.5kg x12+3+2 RP
Weighted Chins (palms facing) 22.5kg x6+2+1 RP
Curls 32.5kg x5, 42.5kg x5+2+1 RP
Stiff-Legged Deadlifts 68.5kg x5, 90kg x15
Deadlift 125kg x5, 141kg x3, 157.5kg x3
Weighted Dips 25kg x13+5+3
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Tuesday 1st January 2013
Happy New Year!
Another hangover session, oops! It wasn’t too bad in the end, although I think there would be a few more reps when not hanging!!
Bench 78.5kg x5, 91kg x5, 102.5kg x12+3+2 RP
T-Row 62.5kg x10, 45kg x20
Close-Grip Bench 62.5kg x5, 75kg x20+6+4 RP
Reverse-Grip Curls 22.5kg x5, 27.5kg x10+8+5 RP
Squat 105kg x5, 121kg x5, 137.5kg x12
‘V’ Grip Pulldowns (13) x9+3+2 RP
Lying Hamstring Curls (6) x13+4+2 RP
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Sunday 30th December 2012
Another hungover struggle! As much as I’m enjoying Christmas, the after effects are not helping my progress! 🙂 Ah well, one more session tonight (new years eve), then clean for a while.
Seated Press 46kg x5, 55kg x5, 61kg x10+3+2 RP
Weighted Pull-ups 12kg x7+2+1 RP
Stiff-Legged Deadlifts 52.5kg x5, 62.5kg x25
Bicep Curls 25kg x5, 30kg x12+5+4 RP
Deadlift 107.5kg x5, 125kg x5, 141kg x8 –Â I’ve decided to go back to regular deadlifts from Sumo as can’t quite get the technique right and it’s irritating my hip.
Weighted Dips 20kg x14+5+3 RP
‘V’ Pulldown to Chest (12) x12+5+3 RP
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Wednesday 26th December 2012
Had  few internet issues over Christmas so haven’t posted in a while. Managed to get down the gym on boxing day to burn off some of the alcohol over last few days!
Seated Press 52.5kg x5, 60kg x3, 66kg x9, 52.5kg x12+4+3 RP
Weighted chins (PF) 15kg x7+3+2 RP
Bicep Curls 30kg x5, 37.5kg x6+3+” RP
Stiff-Legged Deadlift 65kg x5, 80kg x17
Sumo Deadlift 95kg x5, 107.5kg x3, 120kg x9
Weighted Dips 20kg x12+6+4 RP
‘V’ pulldown (12) x11+5+3 RP
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Tuesday 11th December 2012
Really good session today,despite covering Spin yesterday I felt full of energy! I put it down to getting a good nights sleep and plenty to eat (ate dinner about an hour before teaching, and had a big meal when I got home :)).
Seated Press 46kg x5, 52.5kg x5, 58.5kg x9+3+2RP
Weighted Pull-ups 10kg x8+2+2RP
Bicep Curls 23.5kg x5, 28.5kg x12+5+4RP
Stiff-Legged Deadlift 50kg x5, 60kg x20 (dropped weight on these to focus on form, also using as a warm-up for deadlifts, so staying shy of failure)
Sumo Deadlift 85kg x5, 97.5kg x5, 110kg x15, 85kg x10 then Hamstring curls (6) x10+4+3RP
Decided to add in some ‘V’ pulldown to chest (level 11) x12+6+4 and weighted dips 10kg x18+8+4RP
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Friday 7th December 2012
Struggled to get going today, taught 3 SPIN classes in last two days so a bit stiff!
Seated Press 50kg x5, 57.5kg x3, 63.5kg x7 then 50kg x10+4+3RP
Weighted Chins (palms facing) 10kg x9+4+3RP
Bicep Curls 30kg x5, 36kg x7+3+3RP
Stiff-Legged Deadlift 97.5kg x5, 120kg x5 – Going to lower weight on these, started too heavy and not feeling it much in the hamstrings, it’s more of a Romanian Deadlift
Sumo Deadlift 95kg x5, 107.5kg x3, 120kg x8 then 95kg x10
Lying Hamstring Curls (5) x14+5+4RP
Threw in some ‘V’ grip pulldowns (11) x11+5+4RP
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Sunday 2nd December 2012
Seated Press 47.5kg x3, 53.5kg x3, 61kg x9+2+2RP
Sumo Deadlift 90kg x3, 100kg x3, 113.5kg x13 then 90kg x10 – Still working on the technique for these, definitely easier on the lower back, but still not feeling right – I’m adjusting feet position each session till I can work out the best for me and practicing as part of my warm-ups every session.
Chin-ups x11+4+3RP
Bicep Curls 22.5kg x5, 31kg x10+4+3RP
Stiff-Legged Deadlifts 105kg x9+2+1RP – Lower back was killing me so I know the form is definitely an issue on these, especially after doing the Sumo-Deadlifts – I’m thinking about swapping them out for Good Mornings or Pull-Throughs ..
BE HENCH 