Incline Bench 90kg x8+2+2RP
Smith Behind-Neck Press 30kg x10+5+4RP
Reverse-Grip Bench 90kg x8+4+3RP
Wide-Grip Pulldowns (level 9) x12+5+4RP
Deadlift 140kg x6, 120kg x9
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!
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!
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 🙂
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!
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 😉
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!