Friday 27th June 2014
V Pulldown (15) x9, (11) x12+4+4 RP (60 secs rest)
Shrugs (Explosive) 140kg x40 (In a rest pause style, no letting go of the bar), 105kg x35 (2 mins)
DB Shrugs (with 3s hold) 40kg x10x10 (60s rest)
Standing Calf Raise 130kg x12x9x7 (60s rest)
Leg Press Toe Press 240kg x12x10 (60s)
Seated Calf Raise 145kg x20, 167.5kg x10 (90s rest)
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Friday 16th May 2014
Lever Row 85kg x15x14x9x7 (90s rest)
Shrugs (Explosive) 132.5kg x40 (25 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x40 (2 mins)
DB Shrugs (with 3s hold) 40kg x10x10 (90s rest)
Standing Calf Raise 130kg x11x8x8 (60s rest)
Leg Press Toe Press 230kg x12x10 (60s)
Seated Calf Raise 147.5kg x19, 167.5kg x9 (90s rest)
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Monday 12th May 2014 – Back Focus Week 8
T Bar Row 62.5kg x10x10x10x9 (60s rest)
Shrugs (Explosive) 130kg x40 (22 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x40 (2 mins)
DB Shrugs (with 3s hold) 40kg x10x10 (90s rest)
Standing Calf Raise 127.5kg x12x10x8 (60s rest)
Leg Press Toe Press 230kg x12x10 (60s)
Seated Calf Raise 145kg x20, 165kg x10 (90s rest)
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Wednesday 7th May 2014
Lever Row 80kg x15x14x10x9 (90s rest)
Shrugs (Explosive) 127.5kg x40 (25 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x40 (2 mins)
DB Shrugs (with 3s hold) 40kg x10x10 (90s rest)
Standing Calf Raise 125kg x11x9x7 (60s rest)
Leg Press Toe Press 220kg x12x10 (60s)
Seated Calf Raise 145kg x20, 160kg x10 (90s rest)
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Thursday 1st May 2014
Cable Row 90kg x8x8x8x7 (90s rest)
V Grip Pulldown To Chest (15) x8, (11) x12 (60s rest)
Bent Over Row 92.5kg x14, 80kg x10, 70kg x11x8 (30s)
Shrugs (Explosive) 125kg x40 (20 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x40 (2 mins)
DB Shrugs (with 3s hold) 40kg x10x9 (90s rest)
Standing Calf Raise 120kg x11x8x8 (60s rest)
Leg Press Toe Press 210kg x12x11 (60s)
Seated Calf Raise 140kg x20, 160kg x10 (90s rest)
Squeezed in some extra things today as I won’t be back in the gym till Monday. Was a tough slog especially with yesterdays DOMS! I’m teaching Spin later as well so going to pay for it tomorrow! 😉
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Thursday 24th April 2014
Cable Row 85kg x10x10x10x8 (90s rest)
Shrugs (Explosive) 122.5kg x40 (24 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x40 (2 mins)
DB Shrugs (with 3s hold) 40kg x10x10 (90s rest)
Standing Calf Raise 115kg x12x10x9 (60s rest)
Leg Press Toe Press 210kg x11x10 (60s)
Seated Calf Raise 140kg x20, 160kg x9 (90s rest)
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Saturday 19th April 2014
Cable Row 85kg x8x8x8x8 (90s rest)
Shrugs (Explosive) 122.5kg x40 (18 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x37 (2 mins)
DB Shrugs (with 3s hold) 40kg x10x8 (90s rest)
Standing Calf Raise 115kg x12x9x7 (60s rest)
Leg Press Toe Press 210kg x10x9 (60s)
Seated Calf Raise 140kg x19, 160kg x10 (90s rest)
Face Pulls (5) x60+20 RP
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Saturday 5th April 2014
Cable Row 85kg x8x8, 80kg x8x7 (90s rest)
Shrugs (Explosive) 120kg x40 (14 done, then the remainder in a rest pause style, no letting go of the bar), 102.5kg x40 (2 mins)
DB Shrugs (with 3s hold) 35kg x10x10 (90s rest)
Standing Calf Raise 110kg x12x10x10 (60s rest)
Leg Press Toe Press 200kg x10x9 (60s)
Seated Calf Raise 140kg x18, 160kg x9 (90s rest)
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Sunday 25th November 2012
Cable Curls (level 6) x 14+6+5
Reverse Cable Curls (5) x12
Seated Calf Raise 110kg x10 – Was supposed to do these on the Smith machine today, but the step is too rounded and my feet were slipping too much.
Stiff-Legged-Deadlift 60kg x13+6+6 – Still having postural issues with my deadlifts
Leg Press 200kg x7, 160kg x20 – Really focused on trying to keep good form. Any heavier and my bum would come off the seat and I tended to bounce out of the bottom position.
Ab-sling knee raises – 10 knees to right, 10 to left, 10 straight knees-to-elbows
Again, felt like I needed to do something with upper body so did some ‘V’ pulldown to chest (10) x12+5+4
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Friday 16th November 2012
Machine Preacher Curl 15kg x12+5+4RP
Pinwheel Curls 12.5kg x12
Seated Calf Raise 100kg x12
Lying Leg Curls (level 5) x 15+6+4RP
Squat 147.5kg x7, 90kg x20
BE HENCH 