Where Strength and Size are the only goals

Posts tagged “curls

Wednesday 30th April 2014

Bench 130kg x4, 100kg x10 (60s rest), followed up with Incline Lever Bench 45kg x11+6+4 RP (60s)

DB Hammers 17.5kg x10, 15kg x10, 12.5kg x10x8 (30s rest)

Viking Press 85kg x6, 40kg x13 (60s), then Lat Raises 10kg x11

Squat 160kg x5

Was hoping to get more reps on bench but as been stuck for 3 sessions now it’s about time I took a re-set! Changed curls from EZ bar to hammers, but not happy with technique so going to drop weight down and focus on it. Still a little sporadic with training after the move and will be away this weekend so just doing what I can for now and will hit it hard next week.


Wednesday 23rd April 2014

Bench 130kg x4, 100kg x11 (60s rest), then Incline Lever Bench 40kg x11+6 RP

EZ Curls 30kg x15x15x11x9 (30s)

Viking Press 82.5kg x8, 40kg x11 (60s)

Squat 160kg x4

Scarecrows 5kg DB’s x10x10x9 (90s)

A good session today – Same reps on Bench so threw in some Lever Bench on the end. Squat felt better today but I need to work on mobility and hips still a bit tight as I’ve been neglecting them recently so going to get back on the old foam roller 😉


Friday 18th April 2014

Bench 130kg x4, 100kg x11 (60s rest)

EZ Curls 30kg x15x13x11x10 (30s)

Viking Press 80kg x9, 40kg x14 (60s), Then DB Lat Raise 10kg x10

Squat up to 160kg – Hip was very tight and pulling so called it a day and did Leg Press instead

45 Degree Leg Press 400kg x5x4 (2 mins)


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)


Sunday 6th April 2014

Bench 125kg x5, 100kg x10 (60s rest)

EZ Curls 30kg x12x12x12x12 (30s)

Viking Press 75kg x9, 40kg x13 (60s), Then DB Lat Raise 7.5kg x22

Squat 152.5kg x7

Lying Leg Curl (5) x12+7+4 RP

 


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)

 


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)


Monday 17th March 2014

Bench 122.5kg x4x3x4, then 100kg x8 (60 secs rest)

Chins x17x13x10 (after bench sets), then Machine Preacher Curl 20kg x8+2+1 RP (60s after last chin set)

T Row 60kg x10x10x8x7 (30s)

Squat 145kg x5

Tough slog today, a bit under the weather but determined to get strength levels back so did as much as possible. Will repeat weights next session and push for more reps (hopefully ;-))


Monday 10th March 2014

Bench 120kg x5x5x6, then 100kg x5 (60s rest)

Chins x16x12x8 (after each bench set)

Machine Preacher Curls 20kg x7+3+1 RP (30s after last chin set)

Bent Over Row 80kg x12x11x9x7 (60s rest)

Squat 140kg x9


Wednesday 20th November 2013

Bench 120kg x4x4x5, followed up with 100kg x12 (2 mins rest)

DB Decline Bench 20kg’s x20x20 (90s)

Incline Lever Bench 40kg x12x8x7 (60s)

DB Hammer Curls 17.5kg x12x10 (between first two bench sets)

Sumo Deadlift 140kg x3x3x7

Disappointing bench session today, felt really heavy, little twinge in my shoulder on rep 6, so stopped and did some lower weight volume training instead. Sumo deadlift today instead of conventional as thinking of entering a powerlifting competition and need the practice!