Not going to get to The Shack till monday, so did a ‘commercial’ session at work during lunch ..
Decline 34kg DB Bench x12x10x8x6 (60s rest), followed up with 8kg DB Flyes x15x15 (60s)
Single Arm 42kg DB Row x12x10x8x6 (60s)
DB Pullover 34kg x12x12, followed up with straight arm pulldown 20kg x20
Leg Press 200kg x20
Seated Leg Curl 30kg x25x25x25
Did a quick leg session as missed squats yesterday – Couldn’t get down the shack so used gym at work (hence Smith Squats)
Smith PL style Box Squat (12″ box) 50kg x10, 90kg x10, 110kg x5, 130kg x5, 150kg x5
Leg Press Frog Press 200kg x20
Seated Hamstring Curl 25kg x25x25x25
Squeezed in a leg session before weekend away, but didn’t get a chance to post until today:
Frog Press 200kg x20
Walking Lunges 24kg DB’s x20x20
Pull Throughs 42.5kg x10x10x10x10
Seated Hamstring Curl 45kg x12x12, 40kg x12x12x12
Happy New Year!
Another hangover session, oops! It wasn’t too bad in the end, although I think there would be a few more reps when not hanging!!
Bench 78.5kg x5, 91kg x5, 102.5kg x12+3+2 RP
T-Row 62.5kg x10, 45kg x20
Close-Grip Bench 62.5kg x5, 75kg x20+6+4 RP
Reverse-Grip Curls 22.5kg x5, 27.5kg x10+8+5 RP
Squat 105kg x5, 121kg x5, 137.5kg x12
‘V’ Grip Pulldowns (13) x9+3+2 RP
Lying Hamstring Curls (6) x13+4+2 RP
Felt really lethargic this morning due to lack of sleep and 3 Spin classes in the last 24 hours! However I was determined to beat the logbook, and actually ended up having a really good session.
Bench 77.5kg x5, 88.5kg x5, 101kg x13+3+3RP
‘T’ Row 62.5kg x8, 42.5kg x16
Close Grip Bench 61kg x5, 73.5kg x20+6+5RP
Reverse Grip Curls 21kg x5, 25kg x14+7+5RP
Squat 102.5kg x5, 117.5kg x5, 133.5kg x15 – Struggling at rep 10, but wanted to get 15 so just went for it!
Then added in ‘V’ grip Pulldowns (12) x8+4+3RP
Lying Hamstring curls (6) x11+5+3RP
Really good session today,despite covering Spin yesterday I felt full of energy! I put it down to getting a good nights sleep and plenty to eat (ate dinner about an hour before teaching, and had a big meal when I got home :)).
Seated Press 46kg x5, 52.5kg x5, 58.5kg x9+3+2RP
Weighted Pull-ups 10kg x8+2+2RP
Bicep Curls 23.5kg x5, 28.5kg x12+5+4RP
Stiff-Legged Deadlift 50kg x5, 60kg x20 (dropped weight on these to focus on form, also using as a warm-up for deadlifts, so staying shy of failure)
Sumo Deadlift 85kg x5, 97.5kg x5, 110kg x15, 85kg x10 then Hamstring curls (6) x10+4+3RP
Decided to add in some ‘V’ pulldown to chest (level 11) x12+6+4 and weighted dips 10kg x18+8+4RP
Struggled to get going today, taught 3 SPIN classes in last two days so a bit stiff!
Seated Press 50kg x5, 57.5kg x3, 63.5kg x7 then 50kg x10+4+3RP
Weighted Chins (palms facing) 10kg x9+4+3RP
Bicep Curls 30kg x5, 36kg x7+3+3RP
Stiff-Legged Deadlift 97.5kg x5, 120kg x5 – Going to lower weight on these, started too heavy and not feeling it much in the hamstrings, it’s more of a Romanian Deadlift
Sumo Deadlift 95kg x5, 107.5kg x3, 120kg x8 then 95kg x10
Lying Hamstring Curls (5) x14+5+4RP
Threw in some ‘V’ grip pulldowns (11) x11+5+4RP
Was good to get in the gym as missed usual Sunday session, however still seem to be struggling lately .. I think it’s down to not getting enough calories in alongside the extra classes I’m teaching so going to focus on eating enough, even if it means chugging down a few extra shakes! Also after reading a few of Paul’s posts on Lift-Run-Bang, I like the idea of back off sets, so been doing a few post-exhaust sets for hypertrophy. Changed my warm-up slightly as still trying to combat mild lordosis. So now doing increasing weight on bar (dependant on first lift) with chins, lying hamstring curls and weighted decline crunches/rev crunches.
Press 71kg x4x4x5, followed up with a seated military press 50kg x7 (next time will go a little lighter, I would prefer to be hitting 10+ reps on these follow up sets).
Weighted chins 25kg x5, 20kg x6, followed up with ‘V’ handle pulldown to chest (level 8) x15
Weighted dips 22.5kg x11x8x6x6
Romanian deadlift 100kg x8, 135kg x5x5 (still using these as more of a warm-up for deadlifts so don’t want to go too heavy – also kills the grip for deadlifts!)
Deadlift 150kg x5 – Technique seems to have completely gone lately, I’d love to be able to blame it on something like my tight hips/sway back situation, but mostly it’s just technique! I’m going to drop the weight again for a while and work a few higher rep sets and really focus on it for a while. It’s always been my weakest lift so it’s about time I sorted it!