Saturday 15th March 2014
Bench 110kg x8x6x5, 100kgx6+2+2 RP (90 secs rest) – Dropped to 100kg on last set, wanted to keep reps up
Cable Row 70kg x12x10x9x7 (90s)
DB Incline Flye 12.5kg x12x11x8x6 (60s)
Straight Arm Lat Pulldown (4) x12x12x11x10 (60s)
45 Degree Leg Press 120kg x10, 160kg x8, 200kg x4, 240kg x4, 280kg x4, 320kg x2, 360kg x8
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Tuesday 30th July 2013
SPIN followed by Seated Leg Curl 60kg x17x11x10 (90s rest)
Later in afternoon 500m rowing challenge – 1:33.8
Then in the evening a Chest & Tricep session to help motivate a friend
Smith Bench Press 120kg x5x5x3 (rest approx 2 minutes)
Smith Incline Bench 90kg x10x8 (rest approx 60-90 secs)
DB Bench 34kg x12x12 (rest as long as it took for Nathan to do his set)
Machine Chest Press (High position to imitate decline bench) 80kg x12x12 (rest as above)
DB Flyes 9kg x40
DB Overhead Extension 38kg x12x9 (rest as above)
Dips x12x12 (rest as above)
Tricep Pushdowns 15kg x40
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Tuesday 25th June 2013
AM Session:
Incline Bench 90kg x5x5x9+2+1 RP
Machine Preacher Curl 21.25kg x13x8+2+2 RP (superset with bench)
Machine Incline Lever Bench 50kg x12 (following last set of bench), then Incline DB Flyes 10kg x20
Squat 120kg x5, 130kg x5, 140kg x10
PM Session:
SPIN followed by seated Leg Curl 55kg x14x12x11 (90s rest)
Frequency chins x7 throughout day
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Friday 21st June 2013
Bench Press 100kg x5x5x5x5 (2 mins rest)
Incline Bench 70kg x12x10x8 (90s rest)
DB Bench 26kg x12x12x10 (90s)
Cable Flyes 5kg x40
Weighted Dips 29kg x5x5 (2 mins)
DB Overhead Extension 30kg x12x12 (90s)
Tricep Pushdowns 20kg x40
I’m also covering a SPIN class later today so getting paid for cardio! – Bench & Incline Bench in Smith Machine (trained before work so in a commercial setting), Back a bit sore from yesterday so went for good old Chest & Tri’s today – Should get down the ‘Shack’ Sunday for normal session.
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Monday 17th June 2013
Incline Bench Press 80kg x5, 90kg x5, 105kg x5+1+1 RP followed by Machine Lever Incline Bench 50kg x16 and Incline DB Flyes 12.5kg x12
Machine Preacher Curl 21.25kg x12x6+2+1 RP (90s rest)
Squat 130kg x3, 147.5kg x3, 165kg x1x1 – struggled today, this weight should have gone for at least 5 reps, put it down to back session yesterday! Going to take a reset and start fresh on 5’s again.
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Monday 10th June 2013
Incline Bench 80kg x5, 90kg x5, 102.5kg x5+1+1 RP followed with Machine Incline Lever Press 50kg x13 and Incline DB Flyes 12.5kg x11 (All with approx 30s rest between them)
Machine Preacher Curl 21.25kg x12x7+3+2 RP
Squat 120kg x5, 137.5kg x5, 157.5kg x5
– Repeated weights on Bench & Squat from last session. Bum came off the bench on rep 5 of last set, so strictly speaking only counts as 4 reps!
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Thursday 4th April 2013
SPIN on Tuesday followed up with 40kg Seated Leg Curls, 3 sets of 25 – so decided to do chest/back/arms only today:
Incline DB Bench 46kg x8x5, 38kg x10x7
DB Row To Hip 38kg x12x10x8x6 (90s rest)
Inc DB Flyes 18kg x12x9x7x5
Wide Grip Pulldown 70kg x8x8x8x8 (60s rest) – (lowered weight to focus more on technique)
Tricep Pushdown 35kg x15x13x11 superset with Cable Curls 35kg x12x9x9
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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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Sunday 24th March 2013
Bench 85kg x5, 97.5kg x5, 110kg x9+3+2 RP – The weight tree had been pushed too close to the rack and I hadn’t noticed! see the vid!
DB Flyes 15kg x16x10 (after last bench)
Face Pulls (10) x15x15 (between bench sets)
Machine Preacher Curls 20kg x13x9+3+2 RP
Lever Incline Bench 40kg x10x10x10x10x20
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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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Saturday 16th March 2013
Bench 95kg x5, 110kg x3, 121kg x7+2+1 RP then 15kg DB Flyes x15
Face Pulls (10) x12x12 – superset with first 2 bench sets
Machine Preacher Curls 20kg x12x9+3+2 RP
Squat 130kg x5, 150kg x3, 165kg x5
Dips (unweighted) x31x20
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Thursday 14th March 2013
Impromptu session today, meant to be a rest day but a little mix-up with the rota gave me an hour free at work so why not?
Incline DB Bench 50kg x3, 42kg x7, 34kg x12, 26kg x20 (90s rest between sets)
DB Row 50kg x10x10 (90s)
Incline DB Flye 14kg x12x10x8x6 (60s rest)
Wide Grip Lat Pulldown 80kg x10, 70kg x10, 60kg x10, 50kg x10, 40kg x20 (90s )
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Friday 8th March 2013
Paying the price today for the poor form on deadlifts yesterday, my lower back is killing! Managed to Bench ok, but after a few warm-up squats, had to can them and use leg press instead 😦 Not the worst in the world, got 15 reps at 300kg 🙂
Bench 90kg x3, 102.5kg x3, 115kg x9+2+1 RP – Followed up with 12.5kg DB Flyes x18
Face Pulls (9) x20x20 (superset with first two sets of Bench)
Machine Preacher Curls 17.5kg x14x9+3+2 RP
Dips x30x20
45 Degree Leg Press 160kg x10, 200kg x8, 240kg x6, 280kg x4, 300kg x15
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Monday 4th March 2013
Took a few days off to alleviate some aches and pains around the shoulders (usual story!), I’ve also been doing 100 reps of 24kg KB Deadlifts whenever possible, in easy sets of 10 with plenty of rest, to focus on form (frequency method-ish).
Bench 82.5kg x5, 95kg x5, 110kg x12+3+2 RP, followed up with 12.5kg DB Flyes x16
Face pulls (9) x20x20 (superset with first two sets of Bench)
Machine Preacher Curls 17.5kg x12x10+4+3 RP
Weighted Dips 33kg x13x7+2+negative RP
Squat 115kg x5, 130kg x5, 150kg x12
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Monday 25th February 2013
Bench 95kg x5, 107.5kg x3, 120kg x7+1+1 RP Went for 8, but couldn’t quite lock it out 😦 followed up with 10kg DB Flyes x25
Face Pulls (9) x20x18 (between bench sets)
Machine Preacher Curls 17.5kg x10x8+3+3 RP
Weighted Dips 33kg x12+4+1 RP
Squat 127.5kg x5, 145kg x3, 162.5kg x5 – Just didn’t feel right today, racked it after 5 but I think I could have got another 2 or 3 on a good day – ah well! Still happy with getting 5 at that weight 🙂
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Tuesday 19th February 2013
Finally got down The Shack for a good Bench/Squat session 🙂
Bench 87.5kg x3, 100kg x3, 112.5kg x10+2+1 RP followed by 10kg DB Flyes x20
Face pulls (9) x18x16 (between bench sets)
Machine Preacher Curls 15kg x15 x10+4+3 RP
Weighted Dips 33kg x10x6+2+1 RP
Squat 120kg x3, 137.5kg x3, 153.5kg x10
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Sunday 11th November 2012
Upped frequency press-ups to 18 yesterday (chins still at 7). Despite a late finish at work last night, had a good session today. Keeping the rest-pause for now – I’m enjoying the change. I started a little lighter today on the incline bench, think I’ll do the same on the decline bench and overhead press over the next few sessions. I wasn’t entirely happy with the amount of reps (or technique) on the press last workout as I started too high on the weight. Ah well, you live and learn eh?
Incline Bench 90kg x8+3+2, then 62.5kg x12
Face Pulls (10) x17x17 – (Did these either side of Bench Press)
Kroc Rows 45kg x18
DB Flyes 15kg x15x9 (60s rest) – Right shoulder started feeling a little sore so stopped at two sets.
‘V’ Grip pulldown to chest (11) x10+4+3
Hack Squat 102.5kg x20 – These are starting to become a real test of willpower! I’m wondering how long I’ll be able to keep adding weight? I guess I’ll find out!
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Tuesday 23rd October 2012
Plenty of time today so took my time to warm-up properly – started doing pull-throughs again in place of hamstring curls and working down the weight stack on cable crunches (minimum hip flexor involvement on these). Still doing as many chins as possible throughout session and stick pass throughs for shoulder mobility.
Incline Bench 87.5kg x5x5x10 – followed up with 60kg x17 after minimum rest, in between sets cable face pulls (10) x13x13
Kroc rows 42.5kg x23
DB Flyes 15kg x12x10x8 – went back to DB’s as machine was irritating my shoulder
Cable pullover (11) x12, (10) x8x7 – I think the cable machines are 10lb plates, but again not 100% on this.
Hack Squat 97.5kg x20 – Man these are getting tough now! Ran out of memory on my phone so video didn’t save, I’ve not deleted any of them since I started recording my lifts, oops! – 100kg next week, yikes!
Following it up later with the old ‘Core & Stretch’ class, going to do a bit of hip flexor mobillity and lower back stretching to get the most from it!
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Tuesday 16th October 2012
Struggled a little with the bench today, felt it in the shoulder (probably from overdoing it earlier in the week!) so I’m going to take a reset on these next session. Otherwise not too bad today considering I had a bit of a late night.
Incline Bench 96kg x3x5x4 – Although i did 5 reps on last set, my form was awful, butt came up off bench so I didn’t count it. In between sets did face pulls on cable (level 9) x15x15
Kroc rows 42.5kg x22
Machine flyes (10) x10x6, (8) x8 – going to drop to (9) next session to increase reps on sets, ideally looking at at least 12 for these.
Cable pullover (11) x11 (10) x9x7
Hack squat 95kg x6x6x20 – these are a real killer, but I’m persevering with the weight increases and holding at 20 reps for as long as I can
Again I’ve got my core & stretch class later so can hammer my abs and stretch it out 🙂
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Tuesday 9th October 2012
Due to various commitments my gym sessions are getting less exact (no more tues/thurs/sun workouts), so it’s just a case of training as and when I can! This meant another session today, but as I struggled yesterday I was quite happy to try and make up for it today!
Again changed my warm-up a little, swapping out reverse crunches for cable crunches as I can add some weight now, and doing 3 sets of 15 pass-throughs to loosen shoulders. Felt better today, one of those good days in the gym! After yesterdays deadlift, I’ve decided to focus more on back work for a few weeks, so doing a couple of extra lifts or swapping things out as necessary. Also trying to get as many chin-ups in as possible in between sets and during warm-ups.
Incline Bench 96kg x4x4x5, followed up with 60kg x15 (approx 30-60s rest after lift, however this is just to change the plates, not an official rest). In between sets Cable face pulls (level 8) x15x15 – About time for a re-set on these, that last rep only just made it!
Kroc rows 42.5kg x20
Machine flyes (level 10) x12, (level 9) x10x7 – Having done DB flyes for so long, these are killers as been missing out on the middle part of the movement!
Cable pullovers (level 11) x10, (level 10) x8x6
Hack squat 92.5kg x6x6x20 – hopefully won’t get DOMS as bad as last time!
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Tuesday 2nd October 2012
Legs still a little fried from Sunday’s Hack squat followed by spin yesterday so gave them a break today 🙂 Usual warm-up, working up the weight on the bar along with chins, pull-throughs and rev. crunches on incline bench. Again focus on technique alongside trying to keep wrists straight throughout sets (easy on warm-up, but taking more concentration on work sets). Ran out of battery so only managed to film Bench today (only just! it died on rep 7 so cut out last bad rep)
Incline Bench 95kg x5x5x6 – Did go for another but butt came off bench so didn’t count it.
Kroc rows 40kg x25
DB Flyes 17.5kg x12x8x5
Cable pullovers (level 10) x12x10x8x6
Rack Pull 160kg x10 – It felt a bit too high, going to try next point down when I repeat
Got to teach core and stretch again later so going to hammer my abs and stretch out .. It’s not the worst situation, I get paid to share my workout/stretching 😉
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Sunday 23rd September 2012
More focus on technique again today, also tried out the Hack Squat machine today, but after a few warm up sets jacked it in. I really don’t like the feel of this particular one, was an odd position and could feel too much pressure on my knees. Maybe I’m using it wrong but I can’t see how! Warmed up with 3 rounds of inc bench, chins, rev crunches on incline bench and pullthroughs as usual.
Inc Bench 92.5kg x5x5x7 – kept it tight with no bouncing off chest, butt came off bench on last rep though, probably should have left it at 6 instead!
Kroc rows 40kg x20
DB flyes 17.5kg x11x8x5x4
Cable pullover (10) x12x9x7x5
45 degree leg press 260kg x20 – really trying hard to keep my butt down, getting harder to do as the weight goes up!
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Sunday 16th September 2012
We took the kids out yesterday so trained today instead. Tried out a few different movements today, some incline bench with a barbell (instead of usual dumbbells on a saturday session) and rigged up a cable pullover as DB pullovers have a shorter range of motion. 
Really liked these, felt them much more in the lats – tend to feel the DB version in the triceps despite trying as hard as possible not to bend my arms!
Incline bench 90kg x5x5x10
Kroc rows 37.5kg x25 – only one set after a couple of shorter warm-up rows now as per recent article on them
DB flyes 17.5kg x10x7x5x4 – really felt these in my shoulder (ant. delt), probably from the incline bench first
Cable pullovers (level 9) x12x10x8x6 – still don’t know what the weight stack is!
Leg press 250kg x20 – Had to sit and recuperate for a good 5 minutes, these really took it out of me!
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Saturday 8th September 2012
Changed my warm-ups slightly as the GHR’s I’ve been doing were using a kind of modified back extension and I wasn’t really able to do them properly on. So now doing 3 rounds of chin’s, dip’s, decline sit-ups and cable pull throughs. Not really doing set numbers any more but aim to increase weight each set on the pull throughs as still aiming to strengthen up my posterior chain. Also after yesterdays rant, thought I’d better go up a weight on the dumbbells!
Flat DB Bench 35kg x12x9x7x6
Body rows x14x12x11x11
Flat DB Flye 15kg x12x10x8x6
‘V’ grip pulldown to chest x9x7x4 – No idea what the weight was! It said number 12 on the stack?
45 degree leg press 240kg x20 – I meant to increase to 220kg after last week but used the wrong plates! Got to about rep 15 and started to struggle, but I was determined to get the 20 as planned so again thought about my rant, and gave it all! Felt really weak afterwards and could barely stand so I think I nailed it intensity wise!
BE HENCH 