Tuesday 30th July 2013
SPIN followed by Seated Leg Curl 60kg x17x11x10 (90s rest)
Later in afternoon 500m rowing challenge – 1:33.8
Then in the evening a Chest & Tricep session to help motivate a friend
Smith Bench Press 120kg x5x5x3 (rest approx 2 minutes)
Smith Incline Bench 90kg x10x8 (rest approx 60-90 secs)
DB Bench 34kg x12x12 (rest as long as it took for Nathan to do his set)
Machine Chest Press (High position to imitate decline bench) 80kg x12x12 (rest as above)
DB Flyes 9kg x40
DB Overhead Extension 38kg x12x9 (rest as above)
Dips x12x12 (rest as above)
Tricep Pushdowns 15kg x40
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Friday 21st June 2013
Bench Press 100kg x5x5x5x5 (2 mins rest)
Incline Bench 70kg x12x10x8 (90s rest)
DB Bench 26kg x12x12x10 (90s)
Cable Flyes 5kg x40
Weighted Dips 29kg x5x5 (2 mins)
DB Overhead Extension 30kg x12x12 (90s)
Tricep Pushdowns 20kg x40
I’m also covering a SPIN class later today so getting paid for cardio! – Bench & Incline Bench in Smith Machine (trained before work so in a commercial setting), Back a bit sore from yesterday so went for good old Chest & Tri’s today – Should get down the ‘Shack’ Sunday for normal session.
BE HENCH 