Monday 30th June 2014
Press 70kg x5x5x5x5x7
Weighted Chins 24kg x5x5x5x5x6 (between press sets)
EZ Curls 30kg x10x10x10x10x10
Lat Raise 7.5kg x15x15x14 (superset with rear flyes)
Machine Rear Delt (5) x15x15x10+5 (superset with lat raise)
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Friday 13th June 2014
Press 55kg x3, 62.5kg x3, 67.5kg x9 then drop set of 55kg x8 (60s rest)
DB Press 22.5kg x10x9, 20kg x10, 17.5kg x9x9 (60s)
EZ Curls 30kg x10x10x10 (60s)
DB Rear Raise 12.5kg x10x10x9 (superset with lat raise)
DB Lat Raise 10kg x10, 7.5kg x10x9 (superset with rear raise then 60s rest)
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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 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 😉
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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)
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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 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 