Wednesday 21st May 2014
Cable Row 90kg x10x10x10x10 (90secs rest)
Bench 125kg x4x3x5, 60s rest then 100kg x9
Face Pulls (7) x25x25 (between bench sets)
Seated Alt. DB Curl 15kg x12, 12.5kg x11 (between bench)
Viking Press 92.5kg x5, 60s rest then 40kg x15, 60s then Lat. Raise x7.5kg x17, 5kg x19 (60s)
Squat practice, heavy singles up to 170kg
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Saturday 10th May 2014
Bench 120kg x5x5x7, followed up with 100kg x7 (after 60s rest)
Seated Alt. DB Curls 15kg x10, 12.5kg x12 (between bench sets)
Face Pulls (6) x20x20 (between bench sets)
Viking Press 90kg x5, 40kg x13 (60s rest)
Squat up to 165kg x2
Trying a few different bicep exercises lately, still trying to find one I like, I’m just not a fan of curls! (weird, I know). Viking Press still going up and up even after benching, so happy with that! Squats felt OK today, hip getting better – suffered from yesterdays PR on Rack Pull though, lower back was too shot to get any more than 2 reps so racked it. 😦
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Thursday 24th April 2014
Cable Row 85kg x10x10x10x8Â (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 29th March 2014
Cable Row 80kg x8x8x8x8 (90s rest)
Shrugs (Explosive) 120kg x40 (12 done, then the remainder in a rest pause style, no letting go of the bar), 100kg x40 (2 mins)
DB Shrugs (with 3s hold) 30kg x10x10 (90s rest)
Standing Calf Raise 100kg x12x10x9 (60s rest)
Leg Press Toe Press 180kg x10x9 (60s)
Seated Calf Raise 160kg x10, 120kg x20 (60s rest)
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Wednesday 12th March 2014
Seated Press 60kg x5x5x10, followed by DB Lat Raise 7.5kg x19
Weighted Chins 20kg x8x7x5 (after each press set)
‘V’ Grip Pulldown (12) x10+5+3 RP (30 secs after last chin set)
Weighted Dips 20kg x17+6+4 RP
Lying Leg Curls (4) x12x11x9
Ab Wheel x12x12x11 (superset with leg curls)
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Thursday 31st October 2013
Seated Shoulder Press 65kg x5x5x8
V Grip Pulldown (10) x15x15x15 (between press sets)
Dips x20x20x13 (60s rest)
45 Degree Leg Press 320kg x20
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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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Wednesday 16th October 2013
Seated Shoulder Press 62.5kg x5x5x9
Chins x16x14x11 (between press sets)
Dips x29x17x12 (60s rest)
Deadlift 172.5kg x2x2 (90s rest)
‘V’ Pulldown (14) x12x7x5 (60s)
Good Mornings 40kg x20x20 (60s)
Lying Leg Curl (5) x20x20 (60s)
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Wednesday 9th October 2013
Seated Press 70kg x4x4x5
V Grip Pulldown (14) x13x11x10 (between press sets)
Dips x28x16x13 (60s rest)
Deadlift 170kg x4
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Sunday 29th September 2013
Seated Press 67.5kg x4x4x7
V Grip Pulldown (14) x12x9x8 (between press sets)
Dips x26x15x12
Deadlift 167.5kg x3
Machine Lever Deadlift 200kg x3x3
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Monday 23rd September 2013
Seated Shoulder Press 65kg x5x5x7
‘V’ Grip Pulldown (14) x11x9x8 (between press sets)
Dips x25x14x10 (60s rest) – Great to be doing dips again now my shoulders up to it 🙂
Deadlift 165kg x5
Bit of a change up recently, too much sway back on my Presses lately so shifting to seated for a while to try and rectify it. Weighted Dip/Chin belt broken so can’t do either hence the pulldowns and dips.
BE HENCH 