Where Strength and Size are the only goals

Posts tagged “Lat Pulldown

Thursday 4th April 2013

SPIN on Tuesday followed up with 40kg Seated Leg Curls, 3 sets of 25 – so decided to do chest/back/arms only today:

Incline DB Bench 46kg x8x5, 38kg x10x7

DB Row To Hip 38kg x12x10x8x6 (90s rest)

Inc DB Flyes 18kg x12x9x7x5

Wide Grip Pulldown 70kg x8x8x8x8 (60s rest) – (lowered weight to focus more on technique)

Tricep Pushdown 35kg x15x13x11 superset with Cable Curls 35kg x12x9x9


Wednesday 27th March 2013

Incline DB Bench Press 46kg x7, 42kg x6, 38kg x7, 34kg x9 (90s rest)

DB Row To Hip 34kg x12x10x8x6 (60s rest)

Inc DB Flyes 16kg x12x10x8x6

Wide Grip Pulldown 80kg x11, 70kg x11, 60kg x11, 50kg x11, 40kg x20

Tricep Pushdown 30kg x15x15x15

Cable Curls 25kg x10x9x8 (Superset with pushdowns)


Wednesday 20th March 2013

Incline DB Bench 50kg x4, 42kg x8, 34kg x12, 26kg x20 (90s rest)

DB Row 50kg x11x11

Incline DB Flye 16kg x12x9x6x4 (90s)

Wide Grip Pulldown 80kg x11, 70kg x10, 60kg x10, 50kg x10, 40kg x21 (90s rest)


Thursday 14th March 2013

Impromptu session today, meant to be a rest day but a little mix-up with the rota gave me an hour free at work so why not?

Incline DB Bench 50kg x3, 42kg x7, 34kg x12, 26kg x20 (90s rest between sets)

DB Row 50kg x10x10 (90s)

Incline DB Flye 14kg x12x10x8x6 (60s rest)

Wide Grip Lat Pulldown 80kg x10, 70kg x10, 60kg x10, 50kg x10, 40kg x20 (90s )