Friday 9th May 2014
DB Pullover 40kg x12x12 (2 mins rest)
V Grip Pulldown (15) x9, (11) x12 (60s rest)
Bent Over Row 95kg x12, 80kg x11, 70kg x12x10 (30s)
Rack Pull 205kg x15
Standing 1-Arm DB External Rotation 7.5kg x20x17 (rest each side as long as it took to perform the set on opposite side)
Cuban Rotation 20kg EZ Bar x10, 10kg x15 (60s)
Pullovers feeling much better, slower and more controlled than with the 50’s last time. PR’d on the Rack Pull so a good day all round!
🙂 🙂 🙂
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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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Monday 7th April 2014 – Back Focus Week 3
DB Pullover 45kg x12x10 (2 mins rest)
Weighted Chins 28kg x5 (2 mins), 24kg x5 (60s) Bodyweight x10
DB Row To Hip 35kg x12x12 (60s)
G Row 45kg x5x5 (90s)
Used the Lever Deadlift Machine as a bit fried from last few days training and lower back was not enjoying the rack pulls today. Also missed rotator cuff work yesterday so threw it on the end of today’s session.
Standing 1-Arm DB External Rotation 7.5kg x15x15 (rest each side as long as it took to perform the set on opposite side)
Cuban Rotation 10kg EZ Bar x15x15 (60s)
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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)
BE HENCH 