Monday 21st April 2014 – Back Focus Week 5
DB Pullover 50kg x10x9 (2 mins rest)
Reverse Grip Pulldown (14) x10, (11) x12 (60s rest)
T Bar Row 60kg x8x8x8x8x8 (60s)
Deadlift 145kg x8
Lying Leg Curl (6) x11+4+3 (rest pause)
Leg Raise (captains chair) x15x15x10+5 (30s rest)
GHD sit-ups x10x10 (60s)
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Thursday 20th July 2013
DB Pullover 46kg x12x12
‘V’ Grip Pulldown 90kg x9, 80kg x10 (2 mins rest)
DB Row To Hip 34kg x12x12 (2 mins)
Smith Rack Pull 150kg x5, 100kg x20 – just can’t get in right position on smith when heavy so going to do higher reps on it instead.
Bent Over Rear Raise 14kg x12x12, 12kg x12 (90s rest)
Hanging Knee Raise to Straight Leg Lower x10x10x10, then Hanging Alt. Knee Raise x12 each side, then Hanging Knee Raise x10
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Saturday 1st September 2012
Got some more pictures taken today with the help of a friend! Thanks buddy 🙂 Otherwise got my session done, revisited a few things I haven’t done for a while so probably going to be sore tomorrow!
Incline DB Bench 32.5kg DB’s x12x9x6x5
Kroc rows 35kg x20x20
Incline DB Flyes 10kg DB’s x12x10x8x6
 
DB Pullovers 30kg x12x10x8x6
45 degree Leg Press 200kg x20
Roman chair leg raise x12x12x12
A good session, but went a bit light with a few of the exercises, not such a bad thing as won’t hurt so much tomorrow! Will jump up to 15kg on flyes and 40kg on Kroc rows next time, and shoot for 220kg on the leg press. Going to get plenty of stretching/foam rolling in over the next couple of days as already starting to stiffen up!
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Thursday 30th August 2012
Busy day today so got down the gym later than I usually train, however still had a good session. Warmed up again with GHR, decline crunches & chins – I don’t usually advocate crunches, but working on shortening my abs in line with strengthening hamstrings and stretching hip flexors/lower back as per previous posts about APT/Lordosis.
Press 72.5kg x5x5x7 – finally started filming  my lifts to check form so had to create a YouTube account to load them up to, you can see this here – definitely some leaning back going on as the set progresses, better tighten that up!
Weighted chins 25kg x6x6
Weighted dips 10kg x12x10x8x6 – nice to do some parallel bar dips over ring dips, felt much stronger so will jump the weight 5kg for next session
Romanian deadlift 100kg x5x5x5 – still felt like I had more in the tank, but didn’t want to overdo it as focusing more on technique. Rather than perform these as a substitute I’m going to use as heavy warm-ups for my deadlift set instead of powercleans and really focus on form.
Deadlift 157.5kg x4 – stopped after 4 as I don’t feel I could have kept tight form.
Roman chair leg raise x10x10x10 – keeping the rest down to 60s, going to increase to 12 next session before adding weight
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Tuesday 28th August 2012
Again no micro plates at this gym so had to take Bench up by 2.5kg and lower reps to 3 (on first two sets, still a max effort on last set) – I actually prefer this to the 1kg increments as the rep changes are a nice way to keep the boredom away, and I feel more confident with the weight knowing it’s only 3 reps.
Warmed up with 3 rounds of 10 GHR (glute-ham raises) and 10 decline sit-ups, and a few sets of chins
Bench 120kg x3x3x7 – surprised myself with the last set, didn’t expect to even get up to 5 as the second set felt quite tough, but then smashed out 7!
Seated Alt. Db curls 17.5kg x13x11
Machine row 80kg x15x11x8x8 (keeping rest to 60-90s)
Squat 147.5kg x5x5x5 – felt strong on these, but when I went for rep 6 on last set, I couldn’t get back up!
Roman chair leg raise (straight legged) x10x10x10
BE HENCH 