Saturday 3rd August 2013
Standing Cable Straight Arm Pulldown 35kg x12x12 (90s rest)
Wide Grip Pulldown 75kg x6, 65kg x10, 55kg x10 (2 mins)
Kroc Row 42kg x25
Smith Rack Pull 160kg x4 – again struggled after the Kroc rows, will stop doing them before rack pulls from now.
Cable Rear Flye 7.5kg x8, 5kg x15x15 (90s)
Cable Curls (Single handles) 10kg x18x14x10 (60s)
Dips x30x(16+4)x(7+3) (30s rest)
Left shoulder still inflamed, going to leave upper body for a few days to rest it.
Tuesday 23rd October 2012
Plenty of time today so took my time to warm-up properly – started doing pull-throughs again in place of hamstring curls and working down the weight stack on cable crunches (minimum hip flexor involvement on these). Still doing as many chins as possible throughout session and stick pass throughs for shoulder mobility.
Incline Bench 87.5kg x5x5x10 – followed up with 60kg x17 after minimum rest, in between sets cable face pulls (10) x13x13
Kroc rows 42.5kg x23
DB Flyes 15kg x12x10x8 – went back to DB’s as machine was irritating my shoulder
Cable pullover (11) x12, (10) x8x7 – I think the cable machines are 10lb plates, but again not 100% on this.
Hack Squat 97.5kg x20 – Man these are getting tough now! Ran out of memory on my phone so video didn’t save, I’ve not deleted any of them since I started recording my lifts, oops! – 100kg next week, yikes!
Following it up later with the old ‘Core & Stretch’ class, going to do a bit of hip flexor mobillity and lower back stretching to get the most from it!
Tuesday 16th October 2012
Struggled a little with the bench today, felt it in the shoulder (probably from overdoing it earlier in the week!) so I’m going to take a reset on these next session. Otherwise not too bad today considering I had a bit of a late night.
Incline Bench 96kg x3x5x4 – Although i did 5 reps on last set, my form was awful, butt came up off bench so I didn’t count it. In between sets did face pulls on cable (level 9) x15x15
Kroc rows 42.5kg x22
Machine flyes (10) x10x6, (8) x8 – going to drop to (9) next session to increase reps on sets, ideally looking at at least 12 for these.
Cable pullover (11) x11 (10) x9x7
Hack squat 95kg x6x6x20 – these are a real killer, but I’m persevering with the weight increases and holding at 20 reps for as long as I can
Again I’ve got my core & stretch class later so can hammer my abs and stretch it out 🙂
Tuesday 9th October 2012
Due to various commitments my gym sessions are getting less exact (no more tues/thurs/sun workouts), so it’s just a case of training as and when I can! This meant another session today, but as I struggled yesterday I was quite happy to try and make up for it today!
Again changed my warm-up a little, swapping out reverse crunches for cable crunches as I can add some weight now, and doing 3 sets of 15 pass-throughs to loosen shoulders. Felt better today, one of those good days in the gym! After yesterdays deadlift, I’ve decided to focus more on back work for a few weeks, so doing a couple of extra lifts or swapping things out as necessary. Also trying to get as many chin-ups in as possible in between sets and during warm-ups.
Incline Bench 96kg x4x4x5, followed up with 60kg x15 (approx 30-60s rest after lift, however this is just to change the plates, not an official rest). In between sets Cable face pulls (level 8) x15x15 – About time for a re-set on these, that last rep only just made it!
Kroc rows 42.5kg x20
Machine flyes (level 10) x12, (level 9) x10x7 – Having done DB flyes for so long, these are killers as been missing out on the middle part of the movement!
Cable pullovers (level 11) x10, (level 10) x8x6
Hack squat 92.5kg x6x6x20 – hopefully won’t get DOMS as bad as last time!