Where Strength and Size are the only goals

Posts tagged “preacher curl

Wednesday 27th November 2013

Bench 120kg x5x4x6, then 100kg x9 (90s rest)
Superset with DB Preacher Curls 12.5kg x12, 10kg x20

DB Decline 25kg x18x12 (60s rest), then back to the bar 100kg x4 (60s)

Machine Incline Lever Bench 30kg 15×12 (60s)

Sumo Deadlift Practice 150kg x2x2, 140kg x5

Lever Deadlift 200kg x10


Wednesday 30th October 2013

Bench 127.5kg x3x2, 100kg x10x9, followed by Seated Incline Lever Bench 50kg x10
Machine Preacher Curl 20kg x15x11x9 (between bench sets)
Seated Cable Row 80kg x15x13x10x9 (60s rest)
Deadlift 180kg x2x2, 140kg x6 (2 Mins rest)


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!


Friday 23rd August 2013

Bench 127.5kg x3x3x5, followed up with 100kg x8 (approx 60s rest)

Face Pulls (11) x20x16 (between Bench sets)

Machine Preacher Curls 25kg x9, 20kg x11, 15kg x15 (After each Bench set)

T Bar Row 65kg x15x13x12x9 (60s rest)

45 Degree Leg Press 360kg x10


Wednesday 14th August 2013

Bench Press 125kg x3x3x5
Face pulls (11) x19x15 (superset with first two bench sets)
Machine Preacher Curls 25kg x8, 20kg x10 (superset with bench & face pulls)
T Bar Row 65kg x15x12x11x8 (60secs rest)
Leg Press 320kg x12

Eased into Benching today, shoulder had a little twinge but was good enough to lift (finally!). Had to drop the squat today, did a few warmup sets but after the bench, shoulder was sore when holding the bar and didn’t want to force it!


Monday 17th June 2013

Incline Bench Press 80kg x5, 90kg x5, 105kg x5+1+1 RP followed by Machine Lever Incline Bench 50kg x16 and Incline DB Flyes 12.5kg x12
Machine Preacher Curl 21.25kg x12x6+2+1 RP (90s rest)
Squat 130kg x3, 147.5kg x3, 165kg x1x1 – struggled today, this weight should have gone for at least 5 reps, put it down to back session yesterday! Going to take a reset and start fresh on 5’s again.


Wednesday 6th February 2013

Felt like doing some back hypertrophy work today, Then taking a few rest days as away all weekend. When I get back I’ll be focusing more on this to bring my deadlift up and general mass for the back (can’t go wrong with that!).

Cable Row 60kg x8x8x8x8 (30s rest)

‘V’ Grip Pulldown 75kg x10, 70kg x10, 65kg x10, 60kg x10 (60s rest)

DB Pullover 38kg x12x12 (60s)

Rack Pull 140kg x6 – Still not sure I’m doing these right!

Shrugs (mainly for grip work) 90kg x6x6x6 (60s)

Then threw in some Single Handle Standing Alt. Cable Curls 10kg x12x10 (60s) and DB Preachers 12kg x10x7 (no rest just alt. arms)

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