Where Strength and Size are the only goals

Posts tagged “kneeling cable crunch

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!


Sunday 21st October 2012

A good session today, Sundays are typically quiet, was nice to have the gym pretty much to myself. I’ve decided to give deadlifts a break for a while, I did some Romanian deadlifts today to warm up for them, but when I went to the bar, my back felt a bit sore from Fridays squat session! As I’m desperately trying to cure my APT/hyper lordosis I think they’re better left anyway – May try some stiff legged next week to see how they feel?

Press 72.5kg x5x5x7 – followed up with a finisher set at 50kg x9 – excuse Simon vacuuming in the background!

Weighted chins 25kg x6, 20kg x7 – followed up with ‘V’ grip pulldown to chest (9) x15

Weighted dips 22.5kg x12x9x7x6, then 15 unweighted to failure

Romanian deadlift 135kg x5x5

Kneeling cable crunches (14) x15x15