Where Strength and Size are the only goals

Posts tagged “machine preacher curl

Monday 5th May 2014 – Back Focus Week 7

Cable Row 90kg x9x9x8x8 (90s rest)

Bench 117.5kg x3x3x6, then 100kg x6

Machine Preacher Curl 20kg x10, 15kg x13x12 (After each bench set)

Viking Press 85kg x8, (60s rest) 40kg x13

Did a quick upper body session today, bit sore from yesterday and hip flexor really tight and painful when trying to squat so called it a day and will mobilise it over next few days


Monday 17th March 2014

Bench 122.5kg x4x3x4, then 100kg x8 (60 secs rest)

Chins x17x13x10 (after bench sets), then Machine Preacher Curl 20kg x8+2+1 RP (60s after last chin set)

T Row 60kg x10x10x8x7 (30s)

Squat 145kg x5

Tough slog today, a bit under the weather but determined to get strength levels back so did as much as possible. Will repeat weights next session and push for more reps (hopefully ;-))


Monday 10th March 2014

Bench 120kg x5x5x6, then 100kg x5 (60s rest)

Chins x16x12x8 (after each bench set)

Machine Preacher Curls 20kg x7+3+1 RP (30s after last chin set)

Bent Over Row 80kg x12x11x9x7 (60s rest)

Squat 140kg x9


Wednesday 6th November 2013

Bench 115kg x5x5x9, followed with Seated Incline Lever Bench 50kgx10x8 (90s rest)

Machine Preacher Curl 20kg x15x12x10 (between bench sets)

Seated Cable Row 80kg x10x10x9x8 (60s)

Deadlift 182.5kg x3x2 (2 mins)


Sunday 13th October 2013

Bench 125kg x4x4x6, 102.5kg x12 (60s rest)

Face Pulls (13) x18x13 (between bench sets)

Machine Preacher Curls 25kg x12, 20kg x12

Seated Row 80kg x15x13x10x9 (60s)

Squat 165kg x5


Wednesday 2nd October 2013

Bench 125kg x3x3x6, followed by 102.5kg x8 (60s rest)

Face Pulls (13) x17x12 (between bench sets)

Machine Preacher Curls 25kg x11, 20kg x12 (between bench sets)

Seated Row 80kg x15x12x10x9

Deadlift 167.5kg x4


Thursday 26th September 2013

Bench 125kg x4x3x4, then 102.5kg x9 (60s rest)

Face Pulls (13) x17x12 (between bench sets)

Machine Preacher Curls (between bench sets) 25kg x10 , 20kg x12

Seated Row 80kg x13x11x9x8 (60s rest)

Later in day

SPIN

Neck Harness 16kg x30x30x30x30 (rest as needed)


Saturday 21st September 2013

Bench 122.5kg x5x5x8, followed with 102.5kg x7 (60s rest)

Face Pulls (13) x16x11 (between bench sets)

Machine Preacher Curls 25kg x10, 20kg x11 (between bench sets)

Seated Row 80kg x12x10x9x9 (60s rest)

Squat 165kg x5


Saturday 14th September 2013

Bench 120kg x5x5x8, then 102.5kg x9 (60s rest)

Face Pulls (13) x15x12 (between bench sets)

Machine Preacher Curl 25kg x10, 20kg x11 (between bench sets)

T Bar Row 70kg x15x15x13x11 (60s rest)

Squat 162.5kg x5


Wednesday 28th August 2013

Bench 130kg x2x2x3, then 100kg x9 (60s rest)

Face pulls (12) x16x13 (between first two bench sets)

Machine Preacher Curl 25kg x10, 20kg x12, 15kg x16 (After each Bench set)

Cable Row 80kg x11x10x8x7 (60s)

Squat 157.5kg x5

Bench felt much better today, just a little ache left in the shoulder now. Could actually get under the bar for squats without pain so happy days!