Where Strength and Size are the only goals

Posts tagged “overhead

Monday 30th June 2014

Press 70kg x5x5x5x5x7

Weighted Chins 24kg x5x5x5x5x6 (between press sets)

EZ Curls 30kg x10x10x10x10x10

Lat Raise 7.5kg x15x15x14 (superset with rear flyes)

Machine Rear Delt (5) x15x15x10+5 (superset with lat raise)


Friday 20th June 2014

Press 57.5kg x5, 65kg x3, 72.5kg x7 then a drop set of 55kg x7 (60s rest)

DB Press 20kg x10x10x9x8x7

EZ Curls 30kg x10x10x10x10x8 (30s rest)

Machine Rear Delt (6) x10x10x10x10 (superset with lat raise)

DB Lat Raise 7.5kg x10x10x10x10 (superset with rear delt) – 60s rest, stopwatch started at end of rear delt reps, but lat raise then performed so approx 30s between supersets


Friday 13th June 2014

Press 55kg x3, 62.5kg x3, 67.5kg x9 then drop set of 55kg x8 (60s rest)

DB Press 22.5kg x10x9, 20kg x10, 17.5kg x9x9 (60s)

EZ Curls 30kg x10x10x10 (60s)

DB Rear Raise 12.5kg x10x10x9 (superset with lat raise)

DB Lat Raise 10kg x10, 7.5kg x10x9 (superset with rear raise then 60s rest)


Friday 6th June 2014

Press 85kg x1, 70kg x6, 60kg x6 (60s rest)

DB Standing Overhead Press 25kg x10, 22.5kg x9, 20kg x9x8x7 (60s)

EZ Curls 25kg x10x10x10x10x10 (60s)

DB Rear Raise 10kg x10x10x10 (Superset with Lat Raise)

DB Lat Raise 10kg x10, 7.5kg x10x9 (Superset with Rear Raise)


Monday 14th April 2014 – Back Focus Week 4

Missed usual session at the Shack, ended up at commercial gym later in the day so just did what I could!

Press 70kg x5x5x5

Underhand Pulldowns 100kg x8, 80kg x13 (between press sets)

Squat up to 150kg – Didn’t like the rack, had to walk too far back after unracking and then the spotter/catcher bars didn’t go low enough for me, so stopped at 150kg

100 Dips x20x16x12x10x8x7x6x6x7x4x4 (30s rest)


Wednesday 19th March 2014

Seated Press 62.5kg x5x5x9, followed by DB Lat Raise 7.5kg x21x12 (60 secs rest)

Weighted Chins (after each press set) 24kg x7, 20kg x7x6, followed by V Grip Pulldown (12) x9+5+3 RP

Weighted Dips 20kg x18+5+4 RP

T Bar Row 50kg x10x10x8x8x7 (60s)

Rack Pull (below knee) 180kg x4

Lever Deadlift 200kg x5, 240kg x2

Shrugs 35kg x20+8+6 RP


Wednesday 12th March 2014

Seated Press 60kg x5x5x10, followed by DB Lat Raise 7.5kg x19

Weighted Chins 20kg x8x7x5 (after each press set)

‘V’ Grip Pulldown (12) x10+5+3 RP (30 secs after last chin set)

Weighted Dips 20kg x17+6+4 RP

Deadlift 150kg x5

Lying Leg Curls (4) x12x11x9

Ab Wheel x12x12x11 (superset with leg curls)


Saturday 16th November 2013

DB Seated Shoulder Press 26kg x10x9, 24kg x7, 20kg x10x9 (90secs between sets)

Smith Behind Neck Press (seated) 35kg x8, 35kg x8x8

Close-Grip Bench 100kg x3, 90kg x6, 80kg x8 (last two paused) (90s)

Dips x15x13x11x9x7x5 (no rest – just as superset with abs)

Ab Sling Knees to Elbows x10 between every set for a total of 160 reps

Been having some shoulder issues again recently so threw in a shoulder & tricep workout today which showed up a weakness on my left side (from previous injury) – Going to bring back some direct rotator cuff work and more DB’s to sort it – I hope!


Thursday 31st October 2013

Seated Shoulder Press 65kg x5x5x8

V Grip Pulldown (10) x15x15x15 (between press sets)

Dips x20x20x13 (60s rest)

45 Degree Leg Press 320kg x20


Sunday 20th October 2013

Seated Press 65kg x5x5x9
V Grip Pulldown (10) x14x13x10 (between press sets) – dropped weight on these to focus on technique
Dips x30x15x10 (60 secs rest)
Rack Pull 180kg x4x4x4 (90s)