Where Strength and Size are the only goals

Posts tagged “reverse grip pulldown

Friday 23rd May 2014

DB Pullover 40kg x12x12 (2 mins rest)

Weighted Chins 28kg x7 (2 mins), 24kg x7 (60s), Bodyweight x11 followed by Reverse Grip Pulldown (8) x14x12 (60s)

T Bar Row 62.5kg x8x8x8, 40kg x10x9 (30s)

Deadlift & Sumo Deadlift up to 140kg – technique practice

Rack Pull 220kg x5


Monday 21st April 2014 – Back Focus Week 5

DB Pullover 50kg x10x9 (2 mins rest)

Reverse Grip Pulldown (14) x10, (11) x12 (60s rest)

T Bar Row 60kg x8x8x8x8x8 (60s)

Deadlift 145kg x8

Lying Leg Curl (6) x11+4+3 (rest pause)

Leg Raise (captains chair) x15x15x10+5 (30s rest)

GHD sit-ups x10x10 (60s)


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)


Saturday 4th January 2014

Happy New Year!

Deadlift 120kg x5, 130kg x5, 140kg x8

Good Morning 40kg x10x10x10x10 (60s rest)

T Bar Rows 50kg x10x10x10x10 (60s rest)

Lying Leg Curls (5) x12, (4) x12x12 superset with Ab Wheel x12x10x9

Reverse Grip Pulldown (12) x10x7, (1) x7, (10) x8 (30s rest)


Thursday 12th September 2013

Press 72.5kg x3x3x5, followed up with 60kg x8 (60s rest) – still a slight niggle in shoulder, but it’s not massively affecting lifts

Weighted Chins 30kg x6x5 (between press sets), followed up with Reverse Grip Pulldown  (13) x14 (60s rest)

EZ Tricep Extensions 47.5kg x10x8, 45kg x7x6 (60s rest)

Deadlift 160kg x5

Later in day taught a SPIN class


Tuesday 6th August 2013

SPIN followed by Seated Leg Curl 65kg x12x10x9 (90secs rest)

Later in day

Standing Cable Straight Arm Pulldown 40kg x8x8x8
Superset with Reverse Grip Lat Pulldown 80kg x8x8, 70kg x8 (60s)

DB Pullover 34kg x8x8x8
Superset with Cable Row 70kg x8x8x8 (60s)

Smith Rack Pull 160kg x7

DB Hammer Curls 16kg x14x11 (90s)

Seated DB Curls 12kg x13x11 (60s)

EZ Cable Curl 20kg x40

Shoulder not too bad on back work, DB Pullover and Rack Pulls had a slight twinge but bearable!


Saturday 13th July 2013

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)


Sunday 16th June 2013

Dumbbell Pullover 45kg x12x12 (90s rest)

Weighted Chins 25.25kg x7, 24kg x6 (2 mins rest), followed with Reverse Grip Pulldowns (11) x15+6+4 RP

Yates Row 80kg x15x13x12x9 (90s rest) – Not sure about these, still feels like I’m doing a shrug. Going to look more into technique.

Rack Pull 150kg x17 – Strapped up for these, no way I would have held on for 17 reps without!

Prone Rear Raise (bench on low incline) 7.5kg DB’s x20x15x12 (60s rest)

Lying Leg Curl (5) x15+8+5 RP


Thursday 13th June 2013

Press 62.5kg x5, 70kg x3, 80kg x1, then DB Lat Raise 12.5kg x16, 10kg x9 (Post Exhaust)

Weighted Chins 24kg x8x6 then Reverse Grip Pulldown (10) x15+6+5 RP – Struggled on the chins today, probably due to a back session yesterday! Got the same reps as last session so not all bad.

Weighted Dips 24kg x12+4+3 RP

Romanian Deadlift 40kg x10, 60kg x6, 80kg x4, 102.5kg x12

Lying Leg Curl (5) x10+6+4 RP – Replaced old machine, but still no markings on stack to know what weight it is! Sticking to my old method of number of plates in brackets 😉


Friday 19th April 2013

Press 55kg x5, 62.5kg x5, 70kg x10+1+1 RP, then 12.5kg DB Lat Raise x12

Weighted Chins 28kg x6x5, then Reverse-Grip Pulldown (14) x9

Skullcrushers 47.5kg (used wrong plates!) x12x10x7x4

Deadlift 160kg x5 – lowered weight again to focus on technique, stopped at 5 as form starting to deteriorate.