Tuesday 20th November 2012
EZ Curl 30kg x15+4+3RP
DB Hammers 12.5kg x10
Leg Press Toe Press 110kg x10
Good Mornings 35kg x20+9+7RP
Hack Squat 120kg x6, 103.5kg x20
Had some time to waste so threw in:
‘V’ pulldown to chest (level 10) x10+4+3RP
Dips (unweighted) x20x13 (60s rest)
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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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Thursday 1st November 2012
Another late finish at work last night (1am) so feeling it a bit today. Just did the main lifts and got out. Usual Thursday double spin this evening .. I’ll sleep well tonight!
Still no broadband for at least a week so no video – I’ll try and get another article or two up, but it’s a pain writing on my phone!
Incline Bench 90kg x5x5x9, then 60kg x15 (face pulls (10) x15x15 in between sets)
Seated Machine Row 80kg x12x10, then ‘V’ grip pulldown to chest (10) x12
Hack Squat 100kg x20
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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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Sunday 30th September 2012
I’ve had to change my training days around a bit to fit in with work etc, so today I just did a few lifts to fill in a gap and will do my planned session on Tuesday. Revisited the hack squat today and it felt much better so I tried a widowmaker to see how it felt (usually do them on leg press, but it’s getting to a stage where it feels uncomfortable due to my knees/thighs driving into my body at the bottom, and the abdominal pressure is causing a little niggle where I broke my rib last year). Well, the DOM’s kicked in almost straight away! and at the stage of writing this approx 3 hours after session, my quads are killing me! Oh dear .. and I’ve got a Spin class to teach tomorrow at 7am – that’s going to be fun!
Press 70kg x5x5x6 – went for the 7 but it wasn’t going to happen so didn’t over do it!
Face pulls (level 8) x15x15 – I’ve really got to find out what the weight measurements are! however the way I see it, as long as I increase reps/level used then it’s an improvement whatever the weight is!
Weighted dips 21.25kg x12x10x7x6 – hit the same weight as last time, but less rest (around 60s)
Hack squat 90kg (80kg on machine and I’ve been told sled is worth 10kg so I’m going with it for now!) x20
BE HENCH 