DB Bench 38kg x10x8x6x5 (60s rest)
Bent Over Row 60kg x12x12x12x12x12x12 (60s)
Cable Flyes 12.5kg x12x10x9x9 (60s)
Wide Grip Pulldown 60kg x12x10x7x7 (60s)
EZ Cable Curl 25kg x10x10, 20kg x10x10 – superset with Pushdowns 35kg x10x10x9, 30kg x7 (30s between supersets)
Bench Press 125kg x3x3x5
Face pulls (11) x19x15 (superset with first two bench sets)
Machine Preacher Curls 25kg x8, 20kg x10 (superset with bench & face pulls)
T Bar Row 65kg x15x12x11x8 (60secs rest)
Leg Press 320kg x12
Eased into Benching today, shoulder had a little twinge but was good enough to lift (finally!). Had to drop the squat today, did a few warmup sets but after the bench, shoulder was sore when holding the bar and didn’t want to force it!
SPIN followed by Seated Leg Curl 65kg x12x10x9 (90secs rest)
Later in day
Standing Cable Straight Arm Pulldown 40kg x8x8x8
Superset with Reverse Grip Lat Pulldown 80kg x8x8, 70kg x8 (60s)
DB Pullover 34kg x8x8x8
Superset with Cable Row 70kg x8x8x8 (60s)
Smith Rack Pull 160kg x7
DB Hammer Curls 16kg x14x11 (90s)
Seated DB Curls 12kg x13x11 (60s)
EZ Cable Curl 20kg x40
Shoulder not too bad on back work, DB Pullover and Rack Pulls had a slight twinge but bearable!
Incline Bench 80kg x5, 90kg x5, 102.5kg x5+2+1 RP
Incline Lever Bench 40kg x18, then Incline DB Flyes 12.5kg x14
Machine Preacher Curl 20kg x12x9
Squat 120kg x5, 137.5kg x5, 157.5kg x4 – 4 messy reps! more like good mornings! not a great return to squats so will drop down the weights a little for now to see how next few sessions go.
A few hours later taught Spin then the usual seated hamstring curls 50kg x15x14x10
Incline Bench 100kg x5x5x6+1+1 RP then Incline Lever Press 50kg x12
Face pulls (10) x15x15 (between bench sets)
Lever Row 80kg x8x7x5 (60s rest)
Machine Preacher Curls 20kg x12+2+1 RP
Squat 100kg x5, 120kg x5, 140kg x3, 160kg x2, 170kg x1, 180kg (fail), 170kg x1, 180kg (fail)
Great to get a decent strength session in, been up an down with illness for a couple of weeks so was great to get back under the bar. Missing a few reps here and there on weights, but it was to be expected after all the time off lately – Grrrr!
Tuesday SPIN followed with Seated Hamstring Curl 45kg x21x21x21
Today – Incline Bench 100kg x5x5x9, then 80kg x7
Face Pulls (11) x14x14 – between bench sets
Machine Lever Row 90kg x12x10x8x7 (90s rest)
Machine Preacher Curl 20kg x14x7 (90s rest)
Squat 100kg x3, 120kg x3, 140kg x3, 160kg x3, 180kg x1 – Hip Flexor tight, struggled with Squats so just went through the motions – Will try 180kg for reps next session.
Cable Curls (level 6) x 14+6+5
Reverse Cable Curls (5) x12
Seated Calf Raise 110kg x10 – Was supposed to do these on the Smith machine today, but the step is too rounded and my feet were slipping too much.
Stiff-Legged-Deadlift 60kg x13+6+6 – Still having postural issues with my deadlifts
Leg Press 200kg x7, 160kg x20 – Really focused on trying to keep good form. Any heavier and my bum would come off the seat and I tended to bounce out of the bottom position.
Ab-sling knee raises – 10 knees to right, 10 to left, 10 straight knees-to-elbows
Again, felt like I needed to do something with upper body so did some ‘V’ pulldown to chest (10) x12+5+4
EZ Curl 30kg x15+4+3RP
DB Hammers 12.5kg x10
Leg Press Toe Press 110kg x10
Good Mornings 35kg x20+9+7RP
Hack Squat 120kg x6, 103.5kg x20
Had some time to waste so threw in:
‘V’ pulldown to chest (level 10) x10+4+3RP
Dips (unweighted) x20x13 (60s rest)
Back to training after a hectic week! Bringing the frequency method back for press-ups and going to hang my rings in my new garage so I can do chins as well.
Decline Bench 121kg x4x4x6 – felt strong on these, kept the reps at 4 as no-one to spot me and I didn’t want to get stuck under the bar! I’m going to keep the increases to 1kg and see how far I can get before returning to flat.
Machine Preacher Curl 17.5kgx14, 15kg x12
Pendlay Row 65kg x10x10x10 – jumped 5kg from last session, will keep it to 2.5kg from here to keep the technique right, it’s too easy to start using hips.
Squat 147.5kg x4x4x5 – struggled with these today, I had been in the gym too long and overdone the warm-up so just didn’t have it in me by the time I got to these! Grr! I’ll repeat the weight next week and see how it feels!
Usual tired legs on a Friday from Spin yesterday – this week only the one class so not too bad, still holding onto the 10 reps on the squats so can’t be that bad!
Decline feeling a little better than last week, getting the hang of positioning under the bar, with a purpose built decline bench my legs would be anchored so maybe better? Maybe not? .. Personally I think this will carry over to my bench press better as it’s a similar position and I feel stronger when my feet are on the ground (or steps as I’m a short-arse!). Swapped out Yates row for Pendlay’s for more mid/upper back work.
Decline Bench 120kg x5x5x6 – repeated weight as technique was a little off last week – back off set 70kg x18 – Excuse the music, someone in gym swearing like a trooper in the background!
Pendlay row 60kg x10x10x10 – Kept to 60kg so I could get a good feel to the movement, will increase slowly as long as I can keep good form.
Machine preacher curls 17.5kg x12, 15kg x9
Squat 145kg x5x5x10