Saturday 22nd March 2014
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)
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Sunday 29th December 2013
Close-Grip Bench 100kg x5x5x13, then 80kg x9
Chins x15x12x7 (between bench sets)
DB Bench 26kg x10x10x10x10x10 – superset with Upper Back Machine 35kg x12x12x12x12x12
Pushdowns 15kg x100 (50+30+20)
Face Pulls 10kg x100 (50+30+20)
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Wednesday 27th March 2013
Incline DB Bench Press 46kg x7, 42kg x6, 38kg x7, 34kg x9 (90s rest)
DB Row To Hip 34kg x12x10x8x6 (60s rest)
Inc DB Flyes 16kg x12x10x8x6
Wide Grip Pulldown 80kg x11, 70kg x11, 60kg x11, 50kg x11, 40kg x20
Tricep Pushdown 30kg x15x15x15
Cable Curls 25kg x10x9x8 (Superset with pushdowns)
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Wednesday 20th March 2013
Incline DB Bench 50kg x4, 42kg x8, 34kg x12, 26kg x20 (90s rest)
DB Row 50kg x11x11
Incline DB Flye 16kg x12x9x6x4 (90s)
Wide Grip Pulldown 80kg x11, 70kg x10, 60kg x10, 50kg x10, 40kg x21 (90s rest)
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Friday 23rd November 2012
Shoulders feeling a bit battered lately, but I’ve been a bit lapse with mobility work lately so probably to blame!
DB Bench Press 37.5kg x10+3+2RP
Press 55kg x9+3+2RP
Weighted Dips 15kg x15+5+3RP
‘V’ Grip Pulldown to Chest (10) x10+5+3
Rack Pull 120kg x12 – Not too happy with form here, definitely got some lean-back at the top, so didn’t take the weight any higher.
Lever Deadlift 300kg x1 – Felt like just seeing how heavy I could go on this, Going to try 320kg next time!
BE HENCH 