Saturday 28th December 2013
DB Pullover 46kg x12x9 (2 mins rest)
V Grip Pulldown 70kg x10x10x8, 60kg x10x10 (90s)
DB Row 38kg x10x10x10x10x10
Seated Cable Row (V Grip) 60kg x12x12x12x12x12 (30s)
Post christmas back session, struggled after a week off! – just ticking over for next few days, then new regime for January
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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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Wednesday 30th October 2013
Bench 127.5kg x3x2, 100kg x10x9, followed by Seated Incline Lever Bench 50kg x10
Machine Preacher Curl 20kg x15x11x9 (between bench sets)
Seated Cable Row 80kg x15x13x10x9 (60s rest)
Deadlift 180kg x2x2, 140kg x6 (2 Mins rest)
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Wednesday 23rd October 2013
Bench Press 127.5kg x4x4x5, then 100kg x6 (60s rest)
Face pulls (13) x20x14 (between bench sets)
DB Hammers 17.5kg x10x8 (between bench sets)
Seated Cable Row 80kg x15x13x10x10 (60s rest)
Squat 165kg x6
45 Degree Leg Press 400kg x3
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Sunday 13th October 2013
Bench 125kg x4x4x6, 102.5kg x12 (60s rest)
Face Pulls (13) x18x13 (between bench sets)
Machine Preacher Curls 25kg x12, 20kg x12
Seated Row 80kg x15x13x10x9 (60s)
Squat 165kg x5
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Wednesday 2nd October 2013
Bench 125kg x3x3x6, followed by 102.5kg x8 (60s rest)
Face Pulls (13) x17x12 (between bench sets)
Machine Preacher Curls 25kg x11, 20kg x12 (between bench sets)
Seated Row 80kg x15x12x10x9
Deadlift 167.5kg x4
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Thursday 26th September 2013
Bench 125kg x4x3x4, then 102.5kg x9 (60s rest)
Face Pulls (13) x17x12 (between bench sets)
Machine Preacher Curls (between bench sets) 25kg x10 , 20kg x12
Seated Row 80kg x13x11x9x8 (60s rest)
Later in day
SPIN
Neck Harness 16kg x30x30x30x30 (rest as needed)
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Saturday 21st September 2013
Bench 122.5kg x5x5x8, followed with 102.5kg x7 (60s rest)
Face Pulls (13) x16x11 (between bench sets)
Machine Preacher Curls 25kg x10, 20kg x11 (between bench sets)
Seated Row 80kg x12x10x9x9 (60s rest)
Squat 165kg x5
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Wednesday 21st August 2013
Press 65kg x5x5x5 (didn’t max on last set, happy that my shoulder is behaving for now!)
Weighted Chins 30kg x4x4, then Reverse Grip Pulldown 70kg x15
EZ Tricep Extensions 42.5kg x12x10x8x6 (90s rest)
Deadlift 100kg x10, 110kg x5, 120kg x3, 130kg x3, 140kg x5 – Working on technique so keeping weight/reps down
Seated V Bar Row 80kg x10x10x8x7 (60s)
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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!
BE HENCH 