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)
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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
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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)
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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)
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Monday 2nd June 2014
Bench 130kg x3x3x3, 60s rest then 100kg x10 – Went for an extra one but ended up leaving the bar on the pins, see vid! And that’s why I use the cage 🙂
DB Bench 30kg x10x10x10x9x8 (60s rest)
Lever Row 75kg x12x12x12x11x9 (60s)
Pushdowns (5) x100 (60+25+15)
Face Pulls (5) x100 (55+15+15+15)
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Friday 18th April 2014
Bench 130kg x4, 100kg x11 (60s rest)
EZ Curls 30kg x15x13x11x10 (30s)
Viking Press 80kg x9, 40kg x14 (60s), Then DB Lat Raise 10kg x10
Squat up to 160kg – Hip was very tight and pulling so called it a day and did Leg Press instead
45 Degree Leg Press 400kg x5x4 (2 mins)
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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)
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To Spot or Not To Spot – LRB Paul Carter
Originally posted by Paul Carter in his blog Lift-Run-Bang.com
“He touched the bar!” And it’s your fault.
Everyone has had this happen.
You ask for a spot from someone in the gym. Â He obliges and you take the next few minutes out to get your bearings to prepare for the set.
It might be for a max, or a rep PR, but inevitably we all eventually have “that guy” that grabs the bar even though we know the attempt would have been good.
This is one of the most frustrating things to happen during a set or attempt you’ve worked yourself up for. Â Now, in our mind, it really doesn’t count. Â Good for it or not, when the spotter puts his hands on the bar, it’s not “all you”. Â No matter how much some “bro” screams that it is.
Luckily, I have three guys in the gym that have spotted me for quite some time that all understand how I lift, and what my sets and reps look like. Â The other part of that is I’ve taken time out with each of those guys to explain what I need for them to do.
For bench, no lift off. Â Don’t hover. Â Don’t touch the bar unless I say so.
On incline, I do get a lift off, but no touching of the bar unless I signal it.
On press behind the neck, I get a lift off, and no touching of the bar unless I signal it.
All of these guys know this. Â So I always feel very confident when they spot me.
Well today, I had to ask a guy in the gym for a lift off on press behind the neck that had never spotted me. Â He gave me a lift off at 275 and 315. Â Both of which I blew up easily for triples. Â So I figured I would go ahead and take a shot at a double at 365.
He gives me the lift off … continue reading
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Wednesday 2nd April 2014
Bench 122.5kg x5, then 100kg x10 (60s rest) – Went for 6 on the bench but couldn’t lock it out! See vid for why you should always Bench in a cage 😉
EZ Curls 30kg x12x12x11x10 (30s)
Viking Press 72.5kg x9, 40kg x12 (60s), then DB Lat Raise 7.5kg x20
Squat 152.5kg – Fail – Just didn’t feel right today, couldn’t get in the right position under the bar so finished off with:
45 Degree Leg Press 360kg x9
Standing 1-Arm DB External Rotation 7.5kg x15x13 (rest each side as long as it took to perform the set on opposite side)
Cuban Rotation 10kg EZ Bar x13x13 (60s)
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Wednesday 26th March 2014
Decline Bench 120kg x6, 100kg x10 (60 secs rest)
EZ Bar Curls 30kg x12x12x10x8 (30s)
Viking Press 70kg x9, 40kg x11, then Lat Raise 7.5kg DB’s x19 (60s rest)
Squat 150kg x6
Standing 1-Arm DB External Rotation 5kg x15x15 (rest each side as long as it took to perform the set on opposite side)
Cuban Rotation 10kg EZ Bar x12x12 (90s)
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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
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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
Lying Leg Curls (4) x12x11x9
Ab Wheel x12x12x11 (superset with leg curls)
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Monday 30th December 2013
Not going to get in for a few days as going away for new year – Thought I’d try a shoulder session to see how it feels ..
Seated Smith Shoulder Press (No Back rest) 60kg x5x5x5, then 40kg x10 – chins between sets
Seated DB Press 22kg x10x10, 20kg x10x9x8 superset with Cable Curls 22.5kg x10x10x10x10x10
Prone DB Rear Raise 8kg x10x10x10 superset with Standing Lat Raise 5kg x10x10x10
– Won’t do that again! Felt not too bad at the time, but next morning.. ouch
Smith Press has ruined me, really irritated rotator cuff so will leave shoulders alone for a while :- (
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Wednesday 18th December 2013
DB Pullover 42.5kg x12x11 (90s rest)
Weighted Chins 24kg x7x6 (2 mins rest), followed by V Grip Pulldown (12) x13x6x4 (60s)
Rack Pull 160kg x8 (pins at knees)
Viking Press 70kg x12x6x4 (60s)
Cable Row 70kg x13x11x9x8 (60s)
 Shrugs 120kg x13x11x9 (90s), then 45kg DB’s x14
Bent Over Reverse Flye 10kg x14x14x12(60s)
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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!
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Wednesday 13th November 2013
Bench 117.5kg x5x5x7 (last two reps pause bench) followed with Seated Incline Lever Bench 50kg x11x8 (60s rest)
DB Hammer Curls 17.5kg x11x9 (between bench sets)
Deadlift 182.5kg x3+1 (double knee bend on last rep so only counting 3!)
Seated Cable Row 85kg x10x10x10x8 (90s rest)
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Saturday 9th November 2013
Seated Press 67.5kg x5x5x7
V Grip Pulldown (11) x15x13x11 (between press sets)
Dips x20x20x14 (60s)
Squat 120kg x5, 140kg x3, 160kg x2, 170kg x1, 180kg x1 🙂
45 Degree Leg Press 200kg x10, 300kg 5, 400kg x5
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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
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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)
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Wednesday 16th October 2013
Seated Shoulder Press 62.5kg x5x5x9
Chins x16x14x11 (between press sets)
Dips x29x17x12 (60s rest)
Deadlift 172.5kg x2x2 (90s rest)
‘V’ Pulldown (14) x12x7x5 (60s)
Good Mornings 40kg x20x20 (60s)
Lying Leg Curl (5) x20x20 (60s)
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Wednesday 9th October 2013
Seated Press 70kg x4x4x5
V Grip Pulldown (14) x13x11x10 (between press sets)
Dips x28x16x13 (60s rest)
Deadlift 170kg x4
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Thursday 3rd October 2013
Seated Press 70kg x3x3x5
V Grip Pulldown(14) x13x10x9 (between press sets)
Dips x27x15x12 (60s rest)
45 Degree Leg Press 380kg x10
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Sunday 29th September 2013
Seated Press 67.5kg x4x4x7
V Grip Pulldown (14) x12x9x8 (between press sets)
Dips x26x15x12
Deadlift 167.5kg x3
Machine Lever Deadlift 200kg x3x3
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Wednesday 18th September 2013
Press 72.5kg x4x4x7
V Grip Pulldown (14) x9x8x7 (after each press set)
EZ Tricep Extensions x12x8, 45kg x8x6
Deadlift 162.5kg x7
BE HENCH 