Where Strength and Size are the only goals

Posts tagged “glute

Wednesday 2nd July 2014

Squat 130kg x5x5x5x5, 140kg x5

Good Mornings 50kg x10x10x8 (60s rest)

GHR (15kg on chest) x10x10x10x10 (superset with sit-ups)

Decline Sit-ups (15kg at arms length) x10x10x10x10 (superset with GHR)


Wednesday 18th June 2014

Squat 120kg x5, 137.5kg x3, 152.5kg x8 – Happy with that 7.5kg increase from last week with same reps đŸ™‚

45 Degree Leg Press 260kg x10x10x10x13 (60s rest)

Weighted GHR 10kg on chest x10x10x10x10x10 (30s rest)

Captains Chair Knee Raise (5kg plate between knees) x10x10x10x10x10 (30s)


Wednesday 11th June 2014

Squat 115kg x3, 130kg x3, 145kg x8

45 Degree Leg Press 250kg x10x10x10x12

Glute/Ham Raise x10x10x10x10x10 (30s rest)

Captains Chair Knee Raise x10x10x10x10x10 (30s)


Wednesday 4th June 2014

Squat 105kg x5, 120kg x5, 137.5kg x10

Leg Press 240kg x10x10x10x12 (60s rest)

Glute/Ham Raise x10x10x10x10x10x10 (Superset with Knee Raises)

Hanging Knee Raise x10x10x10x10x10 (Superset with GHR)


Monday 23rd December 2013

Squat 100kg x8, 120kg x6, 140kg x3, 150kg x2, 160kg x2 – then dropped to 100kg x20 (60 secs rest)

Machine Lever Deadlift 200kg x6x6x6, superset with Viking Press 80kg x6x6x5 (30s between each set)

Hanging Knees-to-elbows x10x10

Glute-Ham-Raise x10x10x10, superset with Captains Chair Leg Raises x10x10x10