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
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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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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
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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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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! 😉
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Thursday 24th April 2014
Cable Row 85kg x10x10x10x8Â (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)
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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
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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 😉
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!
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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)
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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 Press 180kg x10x9 (60s)
Seated Calf Raise 160kg x10, 120kg x20 (60s rest)
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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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Saturday 28th December 2013
DB Pullover 46kg x12x9 (2 mins rest)
V Grip Pulldown 70kg x10x10x8, 60kg x10x10 (90s)
DB Row 38kg x10x10x10x10x10
Seated Cable Row (V Grip) 60kg x12x12x12x12x12 (30s)
Post christmas back session, struggled after a week off! – just ticking over for next few days, then new regime for January
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Wednesday 18th December 2013
DB Pullover 42.5kg x12x11 (90s rest)
Weighted Chins 24kg x7x6 (2 mins rest), followed by V Grip Pulldown (12) x13x6x4 (60s)
Rack Pull 160kg x8 (pins at knees)
Viking Press 70kg x12x6x4 (60s)
Cable Row 70kg x13x11x9x8 (60s)
 Shrugs 120kg x13x11x9 (90s), then 45kg DB’s x14
Bent Over Reverse Flye 10kg x14x14x12(60s)
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Wednesday 11th December 2013
DB Pullover 42.5kg x12, 40kg x12 (2 mins rest)
Weighted Chins 24kg x6+1 (2 mins), 20kg x6+1 then V Grip Pulldown (setting 12) x11, (10) x10, (8) x11 (60s rest)
Deadlift 140kg x9
Cable Row (Cambered D Handle) 70kg x12x10, 60kg x10x8 (60s rest)
Shrugs 120kg x10x10x9 (60s), then 40kg DB’s x20
Prone Incline DB Reverse Flye 7.5kg x18x16x13
Abs
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Wednesday 4th December 2013
DB Pullover 40kg x12x12 (2 mins rest)
Weighted Chins 24kg x6, 20kg x6 (2 mins), followed up with V Grip Pulldowns (12) x10, (11) x9, (10) x9, (9) x8 (60s rest)
Cable Row (V Grip) 70kg x15x10, 60kg x11x10 (60s rest)
DB Row 30kg x20 (each side)
Rack Pull 140kg x14 (Pins at knee height)
Barbell Shrugs 100kg x10x10x10 (60s rest), then 30kg DB Shrugs x25
Reverse Flye (2) x12x10, single arm Rev. Flye (2) x12 each side
Ab work
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Sunday 17th November 2013
DB Pullovers 38kg x12x11 superset with chins x9x6 (30 secs between each exercise)
V Grip Pulldowns 80kg x8, 70kg x9, 60kg x9 (60s rest)
DB Row To Hip 30kg x12x11 (60s)
Cable Rows 50kg x20x15 (90s)
Smith Rack Pull 170kg x5, 130kg x10
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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 28th August 2013
Bench 130kg x2x2x3, then 100kg x9 (60s rest)
Face pulls (12) x16x13 (between first two bench sets)
Machine Preacher Curl 25kg x10, 20kg x12, 15kg x16 (After each Bench set)
Cable Row 80kg x11x10x8x7 (60s)
Squat 157.5kg x5
Bench felt much better today, just a little ache left in the shoulder now. Could actually get under the bar for squats without pain so happy days!
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Monday 12th August 2013
Standing Cable Straight Arm Pulldown 40kg x12x12 (2 mins rest)
Wide Grip Pulldown 75kg x9, 65kg x12 (2 mins)
‘V’ Grip Cable Row 72kg x15x15x15 (60s)
Smith Rack Pull 165kg x7
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Friday 9th August 2013
Standing Cable Straight Arm Pulldown 40kg x11x10 (2 mins rest)
V Grip Pulldown 90kg x10, 75kg x12 (2 mins)
Cable Row 70kg x15x15x15 (90s)
Smith Rack Pull 162.5kg x7
SPIN
Seated Leg Curl 65kg x14x11x9 (90s)
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Friday 19th July 2013
Smith Decline Bench 110kg x5x5x8
Face Pulls 20kg x15x15 (superset with first two bench sets)
Cable Curls 25kg x12x10 (90s rest)
Cable Rows 50kg x20x19 (2 mins)
Injured my heel earlier in week so couldn’t squat or even leg press so superset Leg Extension & Leg Curl – No rest between sets, just the time it took to move from one machine to the other – 60kg x15, 50kg x15, 40kg x15
Neck Harness 12kg – 4 sets of 30
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Monday 8th July 2013
Bench 117.5kg x5x5x8, 60 secs rest then followed up with 100kg x7
DB Seated Alternating Curl 12.5kg x15x12 (superset with first two bench sets)
Wide Grip Cable Row x10x10x9x7 (60s rest)
Squat 120kg x5, 130kg x5, 145kg x8
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Monday 27th May 2013
Bench 120kg x5x5x5+1+1, followed with Seated Incline Lever Bench 40kg x17
Cable Row 90kg x5x5x8, followed with ‘V’ Grip Pulldown (14) x8
Crazy weekend! Impulsively bought a camper van on Saturday and didn’t come home till today! Very little sleep over weekend so today was a real grind, just did a simple push/pull workout.
My weekend in a few photos
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Monday 18th February 2013
Busy again! Another squeezed in session after work – Focused on back to stick with my current plan:
Cable Row 60kg x10x10x10x10 (60s rest between sets)
‘V’ Grip Pulldown 75kg x10x10, 70kg x9x7 (60s rest)
DB Pullover 42kg x12x12 (2 mins rest)
Rack Pull (smith) 150kg x7
Shrugs 100kg x8x7x7 (60s rest)
Alt. Single Arm Cable Curls 10kg x12x12 (60s)
DB Preacher 12kg x15x9 (no rest, just as long as it took each side)
BE HENCH 