DB Pullover 46kg x12x12
V Grip Pulldown to Chest 85kg x9, 70kg x12
Kroc Row 42kg x20x20 (2 sets each side)
Smith Rack Pull 155kg x5
Cable Reverse Flye 5kg x15x12x10
After every set 12 Ab Sling Knee Raise for a total of 12 sets – 144 reps
Incline DB Bench Press 34kg x12x10x8x6 (90secs rest) then 20kg Weighted Crunches x50
DB Prone Row 24kg x12x10x8x6 (slight hold at top, 90s rest) then 20kg Weighted Crunches x50
Cable Flyes 12.5kg x12x10x8x6 (60s rest) then 20kg Weighted Crunches x50
Reverse Grip Pulldown 70kg x12x10x8x6 (60s rest) then 20kg Weighted Crunches x50
Smith Rack Pull 152.5kg x6 then 20kg Weighted Crunches x50
Seated Leg Curl 60kg x10x10x10x10 (60s rest)
DB Pullover 46kg x11x9 (2 mins rest) – Repeated weight from last session, but slowed the eccentric (lowering), focusing on using the Lats as much as possible to avoid it becoming a tricep extension.
Wide-Grip Pulldown 70kg x8, 60kg x10 (2 mins rest) – same as above, slower eccentric.
DB Row To Hip 30kg x12x12 (90s rest) – Technique a bit sloppy on left arm so starting on that side and matching the reps on my right.
– After each set of the above 3 exercises, did oblique hanging knee raises x10 alternating sides to total 30 on each side
Smith Rack Pull 150kg x6 – Went back to doing these heavy, again focus on technique. Still locking out with lower back instead of hips, but getting better!
Prone Rear DB Flye 7kg x15x15x15 (60s rest)
Standing Cable Twist (obliques) 10kg x15x15x15 – alternating sides, no rest, one side straight to another.
DB Pullover 46kg x13x13
V Grip Pulldown 80kg x9 , 70kg x10 (dropped weight as getting sloppy!)
Kroc Row 38kg x25
Smith Rack Pull 107.5kg x20
Bent Over Rear Raise 14kg x12x12x12
After every set (right through session) 10 hanging knee raises for a total of 90 reps
DB Pullover 46kg x13x12 (2 mins rest)
‘V’ Grip Pulldown 95kg x6, 80kg x9 (2 mins rest) – Technique a bit sloppy on first set, going to go back down and focus on it.
DB Row To Hip 34kg x13x13 (2 mins) – Same again, letting weight become more important than technique.
Smith Rack Pull 105kg x20
Bent Over DB Rear Raise 14kg x12x12x11 (90s)
DB Pullover 46kg x12x12
‘V’ Grip Pulldown 90kg x9, 80kg x10 (2 mins rest)
DB Row To Hip 34kg x12x12 (2 mins)
Smith Rack Pull 150kg x5, 100kg x20 – just can’t get in right position on smith when heavy so going to do higher reps on it instead.
Bent Over Rear Raise 14kg x12x12, 12kg x12 (90s rest)
Hanging Knee Raise to Straight Leg Lower x10x10x10, then Hanging Alt. Knee Raise x12 each side, then Hanging Knee Raise x10
DB Pullover 46kg x12x10
‘V’ Grip Pulldown 90kg x6, 80kg x9
DB Row To Hip 34kg x12x11
Smith Rack Pull 140kg x7
Bent Over Rear Raise 14kg x12x10, 12kg x10
Hanging Knee Raise to Straight Leg Lower x10x10x10, then Hanging Alt. Knee to Elbow x10 (each side)
Shoulder feeling a bit sore from Monday’s bench so did a back session:
DB Pullover 42kg x12x12
‘V’ Grip Pulldown To Chest 80kg x8, 75kg x11
DB Row To Hip 42kg x12x12
Smith Rack Pull 160kg x5
Bent Over Rear DB Raise 14kg x15x15x15
Busy again! Another squeezed in session after work – Focused on back to stick with my current plan:
Cable Row 60kg x10x10x10x10 (60s rest between sets)
‘V’ Grip Pulldown 75kg x10x10, 70kg x9x7 (60s rest)
DB Pullover 42kg x12x12 (2 mins rest)
Rack Pull (smith) 150kg x7
Shrugs 100kg x8x7x7 (60s rest)
Alt. Single Arm Cable Curls 10kg x12x12 (60s)
DB Preacher 12kg x15x9 (no rest, just as long as it took each side)
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)
Another cheeky Lunch-break back session:
DB Pullover 38kg x12x12
‘V’ Grip Pulldown 90kg x8, 80kg x10
DB Row to Hip 30kg x15x12
Rack Pull (Smith) 150kg x5 tried these again as no barbells, felt a bit better but doing deadlift tomorrow anyway so kept it shy of failure
Short on time today so used my lunch break for a cheeky back session, limited equipment so did:
DB Pullover 38kg x10x10
‘V’ Grip Pulldown 90kg x6, 80kg x11
DB Row To Hip 30kg x12x12
Rack Pull 140kg x8 – Only a Smith Machine available, did 8 reps then canned it as it was just too awkward to use and the bar was too smooth to grip!
Shoulders feeling a bit battered lately, but I’ve been a bit lapse with mobility work lately so probably to blame!
DB Bench Press 37.5kg x10+3+2RP
Press 55kg x9+3+2RP
Weighted Dips 15kg x15+5+3RP
‘V’ Grip Pulldown to Chest (10) x10+5+3
Rack Pull 120kg x12 – Not too happy with form here, definitely got some lean-back at the top, so didn’t take the weight any higher.
Lever Deadlift 300kg x1 – Felt like just seeing how heavy I could go on this, Going to try 320kg next time!
Legs still a little fried from Sunday’s Hack squat followed by spin yesterday so gave them a break today 🙂 Usual warm-up, working up the weight on the bar along with chins, pull-throughs and rev. crunches on incline bench. Again focus on technique alongside trying to keep wrists straight throughout sets (easy on warm-up, but taking more concentration on work sets). Ran out of battery so only managed to film Bench today (only just! it died on rep 7 so cut out last bad rep)
Incline Bench 95kg x5x5x6 – Did go for another but butt came off bench so didn’t count it.
Kroc rows 40kg x25
DB Flyes 17.5kg x12x8x5
Cable pullovers (level 10) x12x10x8x6
Rack Pull 160kg x10 – It felt a bit too high, going to try next point down when I repeat
Got to teach core and stretch again later so going to hammer my abs and stretch out .. It’s not the worst situation, I get paid to share my workout/stretching 😉