Where Strength and Size are the only goals

Posts tagged “machine flyes

Tuesday 16th October 2012

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 🙂


Tuesday 9th October 2012

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!