Saturday 7th June 2014
Deadlift 140kg x5, 160kg x2, 180kg x1, 185kg x1, 190kg x1
Good Morning 40kg x10x10x10x10 (60s rest)
Yates Row 80kg x10x10x10x10 (30s)
Explosive Shrugs 130kg x40 (rest-pause in hang position) followed by DB Shrug & Hold 3 secs 42kg x10x10x8 (90s rest)
Seated Leg Curls 50kg x12, 45 x12x12, 40kg x12 (60s rest)
Ab Sling Knee to Elbows x12x12x12x12 (60s)
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Thursday 28th November 2013
SPIN
After last Bench session, shoulder has inflamed again! tendonitis in left shoulder. Pretty sure it’s due to the fact I’m only training twice a week at present so putting too much emphasis on the main lifts and not enough on the additional work.
I’m going to take the rest of December to rehab the shoulders and strengthen posterior chain (still working on those deadlifts!) so a big focus on back/rotator cuff/scapular control and whilst I’m at it, some glute/hamstring strengthening as well.
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Wednesday 6th November 2013
Bench 115kg x5x5x9, followed with Seated Incline Lever Bench 50kgx10x8 (90s rest)
Machine Preacher Curl 20kg x15x12x10 (between bench sets)
Seated Cable Row 80kg x10x10x9x8 (60s)
Deadlift 182.5kg x3x2 (2 mins)
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Tuesday 22nd October 2013
SPIN and Seated Leg Curl 60kg x19x14x12 – dropped weight as was using too much momentum 😉
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Tuesday 10th September 2013
Bench 117.5kg x5x5x9, 60secs rest then 102.5kg x5 – No video and someone decided to walk past camera and stand in the way! ah well ..
Face pulls (12) x20x15 (between first two bench sets)
DB Hammer Curls (between bench sets) 17.5kg x15, 15kg x12 – definitely ‘cheating’ the weight up at the end of the sets so will swap hammers for a different curl
T Bar Row 70kg x15x14x12x11 (60s rest)
Squat 162.5kg x4
Later in day:
SPIN followed by Seated Leg Curl 65kg x19x15x11 (90s rest)
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Friday 9th August 2013
Standing Cable Straight Arm Pulldown 40kg x11x10 (2 mins rest)
V Grip Pulldown 90kg x10, 75kg x12 (2 mins)
Cable Row 70kg x15x15x15 (90s)
Smith Rack Pull 162.5kg x7
SPIN
Seated Leg Curl 65kg x14x11x9 (90s)
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Sunday 4th August 2013
Smith Box Squat 130kg x5x5x5
Walking Lunges 28kg DB’s x22x22 (2 mins rest)
Pull Throughs 50kg x10x10x10x10 (90s rest)
Seated Leg Curl 60kg x12x12x12x10 (60s)
Neck Harness 16kg x30x30x30x30 (rest as needed)
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Tuesday 30th July 2013
SPIN followed by Seated Leg Curl 60kg x17x11x10 (90s rest)
Later in afternoon 500m rowing challenge – 1:33.8
Then in the evening a Chest & Tricep session to help motivate a friend
Smith Bench Press 120kg x5x5x3 (rest approx 2 minutes)
Smith Incline Bench 90kg x10x8 (rest approx 60-90 secs)
DB Bench 34kg x12x12 (rest as long as it took for Nathan to do his set)
Machine Chest Press (High position to imitate decline bench) 80kg x12x12 (rest as above)
DB Flyes 9kg x40
DB Overhead Extension 38kg x12x9 (rest as above)
Dips x12x12 (rest as above)
Tricep Pushdowns 15kg x40
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Friday 26th July 2013
Press 72.5kg x5x5x7, 60 secs rest then 60kg x9 – Belt came undone on rep 3 of last set (you can just about hear it go on video), a little offputting but still managed to grind out 7 reps – think it’s about time I got a new one!
Weighted Chins 27.75kg x7, 26.5 x6 (between first two Press sets)
Weighted Dips 25.25kg x12x10x8x7 (60 secs rest)
Power Cleans up to 110kg x1
Deadlift 147.5kg x8
Neck Harness 12kg x40x40x40x40
Not done Power Cleans in a while so happy to get 110kg up! also deadlift felt better after doing them so going to bring them back in for a while. Good session all round today 🙂
Later in day did a random session with a member:
Leg Press 220kg x10, dropped to 200kg x10
Leg Extension/Leg Curl Superset (no rest between any sets, just long enough to swap machines) 70kg x10x10x10
Leg Press Toe Press 180kg x10x8x8x6 (rest as long as it took other person to complete)
EZ Cable Curl 25kg x10x10, 20kg x10x10x10x10x10x10x10x10 (rest as above)
Dips x10x10x10x10x10, Pushdowns 40kg x10, 30kg x10x10, 25kg x10x10 (rest as above)
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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)
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Tuesday 25th June 2013
AM Session:
Incline Bench 90kg x5x5x9+2+1 RP
Machine Preacher Curl 21.25kg x13x8+2+2 RP (superset with bench)
Machine Incline Lever Bench 50kg x12 (following last set of bench), then Incline DB Flyes 10kg x20
Squat 120kg x5, 130kg x5, 140kg x10
PM Session:
SPIN followed by seated Leg Curl 55kg x14x12x11 (90s rest)
Frequency chins x7 throughout day
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Saturday 22nd June 2013
Frog Press (Leg Press) 215kg x20
DB Walking Lunges 26kg x2x22 (90s rest)
Pull Throughs 47.5kg x10x10x10x10x10 (90s rest)
Seated Leg Curl 50kg x12x12x12x12 (90s)
Toe Press Calf Raise 100kg x12 (DC style)
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Tuesday 11th June 2013
SPIN class, followed with Seated Leg Curl 50kg x16x14x10 (90s rest)
BE HENCH 