Where Strength and Size are the only goals

Posts tagged “EZ

Friday 20th June 2014

Press 57.5kg x5, 65kg x3, 72.5kg x7 then a drop set of 55kg x7 (60s rest)

DB Press 20kg x10x10x9x8x7

EZ Curls 30kg x10x10x10x10x8 (30s rest)

Machine Rear Delt (6) x10x10x10x10 (superset with lat raise)

DB Lat Raise 7.5kg x10x10x10x10 (superset with rear delt) – 60s rest, stopwatch started at end of rear delt reps, but lat raise then performed so approx 30s between supersets


Friday 6th June 2014

Press 85kg x1, 70kg x6, 60kg x6 (60s rest)

DB Standing Overhead Press 25kg x10, 22.5kg x9, 20kg x9x8x7 (60s)

EZ Curls 25kg x10x10x10x10x10 (60s)

DB Rear Raise 10kg x10x10x10 (Superset with Lat Raise)

DB Lat Raise 10kg x10, 7.5kg x10x9 (Superset with Rear Raise)


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!

๐Ÿ™‚ ๐Ÿ™‚ ๐Ÿ™‚


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)


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)

Lever Deadlift 200kg x10

G Row 45kg x5x5 (90s)

Used the Lever Deadlift Machine as a bit fried fromย 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)

 


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 ๐Ÿ˜‰

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 18th September 2013

Press 72.5kg x4x4x7

V Grip Pulldown (14) x9x8x7 (after each press set)

EZ Tricep Extensions x12x8, 45kg x8x6

Deadlift 162.5kg x7

 


Thursday 12th September 2013

Press 72.5kg x3x3x5, followed up with 60kg x8 (60s rest) – still a slight niggle in shoulder, but it’s not massively affecting lifts

Weighted Chins 30kg x6x5 (between press sets), followed up with Reverse Grip Pulldown ย (13) x14 (60s rest)

EZ Tricep Extensions 47.5kg x10x8, 45kg x7x6 (60s rest)

Deadlift 160kg x5

Later in day taught a SPIN class


Sunday 8th September 2013

Press 70kg x5x5x8

Weighted Chins (between Press sets) 30kg x5x5, then after 60s Reverse Grip Pulldown (13) x14

EZ Tricep Extensions 45kg x12x10x8x6 (60s rest)

Power Clean & Press 60kg x5, 80kg x3, 90kgx1, 100kgx1x1

Deadlift 155kg x8