Where Strength and Size are the only goals

Posts tagged “cable row

Friday 30th May 2014

Deadlift 100kg x5, 120kg x5, 140kg x5, 150kg x2, 160kg x4 (2 mins)

Cable Row 75kg x12x12, 70kg x12, 60kg x12x9 (60s)

V Grip Pulldowns (10) x12x12x12x12x11 (Superset with Viking Press)

Viking Press 70kg x10x8, 60kg x9x7x7 (Superset with Pulldowns)

Explosive Shrugs 140kg x40


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


Wednesday 14th May 2014

Cable Row 90kg x10x10x9x8 (90s rest)

Bench 122.5kg x5x5x6, then 100kg x8

Seated Alt. DB Curls 15kg x11, 12.5kg x14 (After each bench set)

Face Pulls (7) x20x20 (After each bench set)

Viking Press 90kg x6, (60s rest) 40kg x14

Squat 165kg x4


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


Thursday 1st May 2014

Cable Row 90kg x8x8x8x7 (90s rest)

V Grip Pulldown To Chest (15) x8, (11) x12 (60s rest)

Bent Over Row 92.5kg x14, 80kg x10, 70kg x11x8 (30s)

Shrugs (Explosive) 125kg x40 (20 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x40 (2 mins)

DB Shrugs (with 3s hold) 40kg x10x9 (90s rest)

Standing Calf Raise 120kg x11x8x8 (60s rest)

Leg Press Toe Press 210kg x12x11 (60s)

Seated Calf Raise 140kg x20, 160kg x10 (90s rest)

Squeezed in some extra things today as I won’t be back in the gym till Monday. Was a tough slog especially with yesterdays DOMS! I’m teaching Spin later as well so going to pay for it tomorrow! ๐Ÿ˜‰


Thursday 24th April 2014

Cable Row 85kg x10x10x10x8ย (90s rest)

Shrugs (Explosive) 122.5kg x40 (24 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x40 (2 mins)

DB Shrugs (with 3s hold) 40kg x10x10 (90s rest)

Standing Calf Raise 115kg x12x10x9 (60s rest)

Leg Press Toe Press 210kg x11x10 (60s)

Seated Calf Raise 140kg x20, 160kg x9 (90s rest)


Saturday 19th April 2014

Cable Row 85kg x8x8x8x8 (90s rest)

Shrugs (Explosive) 122.5kg x40 (18 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x37 (2 mins)

DB Shrugs (with 3s hold) 40kg x10x8 (90s rest)

Standing Calf Raise 115kg x12x9x7 (60s rest)

Leg Press Toe Press 210kg x10x9 (60s)

Seated Calf Raise 140kg x19, 160kg x10 (90s rest)

Face Pulls (5) x60+20 RP


Thursday 17th April 2014

DB Pullover 50kg x10x9 (2 minutes rest)

Weighted Chins 28kg x5, 2 mins rest, then 24kg x6, 60s then Bodyweight x11

Cable Row 70kg x12x12x11x9 (60s)

Deadlift 140kg x10 – Have dropped weight (again) on the deadlift to focus on technique – was getting sloppy again ๐Ÿ˜‰

Didn’t do G Row today, a bit short on time, will be getting in a few extra sessions next few days so can make up for gaps this week!


Saturday 5th April 2014

Cable Row 85kg x8x8, 80kg x8x7 (90s rest)

Shrugs (Explosive) 120kg x40 (14 done, then the remainder in a rest pause style, no letting go of the bar), 102.5kg x40 (2 mins)

DB Shrugs (with 3s hold) 35kg x10x10 (90s rest)

Standing Calf Raise 110kg x12x10x10 (60s rest)

Leg Press Toe Press 200kg x10x9 (60s)

Seated Calf Raise 140kg x18, 160kg x9 (90s rest)


Saturday 29th March 2014

Cable Row 80kg x8x8x8x8 (90s rest)

Shrugs (Explosive) 120kg x40 (12 done, then the remainder in a rest pause style, no letting go of the bar), 100kg x40 (2 mins)

DB Shrugs (with 3s hold) 30kg x10x10 (90s rest)

Standing Calf Raise 100kg x12x10x9 (60s rest)

Leg Press Toe Pressย 180kg x10x9 (60s)

Seated Calf Raise 160kg x10, 120kg x20 (60s rest)