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)
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Sunday 4th August 2013
Smith Box Squat 130kg x5x5x5
Walking Lunges 28kg DB’s x22x22 (2 mins rest)
Pull Throughs 50kg x10x10x10x10 (90s rest)
Seated Leg Curl 60kg x12x12x12x10 (60s)
Neck Harness 16kg x30x30x30x30 (rest as needed)
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Friday 26th July 2013
Press 72.5kg x5x5x7, 60 secs rest then 60kg x9 – Belt came undone on rep 3 of last set (you can just about hear it go on video), a little offputting but still managed to grind out 7 reps – think it’s about time I got a new one!
Weighted Chins 27.75kg x7, 26.5 x6 (between first two Press sets)
Weighted Dips 25.25kg x12x10x8x7 (60 secs rest)
Power Cleans up to 110kg x1
Deadlift 147.5kg x8
Neck Harness 12kg x40x40x40x40
Not done Power Cleans in a while so happy to get 110kg up! also deadlift felt better after doing them so going to bring them back in for a while. Good session all round today 🙂
Later in day did a random session with a member:
Leg Press 220kg x10, dropped to 200kg x10
Leg Extension/Leg Curl Superset (no rest between any sets, just long enough to swap machines) 70kg x10x10x10
Leg Press Toe Press 180kg x10x8x8x6 (rest as long as it took other person to complete)
EZ Cable Curl 25kg x10x10, 20kg x10x10x10x10x10x10x10x10 (rest as above)
Dips x10x10x10x10x10, Pushdowns 40kg x10, 30kg x10x10, 25kg x10x10 (rest as above)
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Wednesday 24th July 2013
DB Pullover 46kg x13x12 (2 mins rest)
‘V’ Grip Pulldown to Chest 90kg x8, 75kg x10 (2 mins)
Kroc Row 42kg x22x16 (2 mins)
Smith Rack Pull 157.5kg x4 – Struggled with these today, shouldn’t have done 2 sets of Kroc Rows I guess!Â
Prone Rear Flye 10kg x15x12x9 (60s)
Neck Harness 12kg x35x35x30x30 (rest as necessary)
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Friday 19th July 2013
Smith Decline Bench 110kg x5x5x8
Face Pulls 20kg x15x15 (superset with first two bench sets)
Cable Curls 25kg x12x10 (90s rest)
Cable Rows 50kg x20x19 (2 mins)
Injured my heel earlier in week so couldn’t squat or even leg press so superset Leg Extension & Leg Curl – No rest between sets, just the time it took to move from one machine to the other – 60kg x15, 50kg x15, 40kg x15
Neck Harness 12kg – 4 sets of 30
BE HENCH 