Where Strength and Size are the only goals

Posts tagged “smith machine

Sunday 13th April 2014

DB Prone Row 30kg DB’s x8x8x8x8 (60s rest)

Shrugs (Explosive) 122.5kg x40 (15 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x40 (2 mins)

DB Shrugs (with 3s hold) 38kg x10x10 (90s rest)

Smith Standing Calf Raise 112.5kg x12x10x10 (60s rest)

Leg Press Toe Press 200kg x10x10 (60s)

Prone Rear Raise 10kg DB’s x15x15x13 (60s)

Dips x20x17x11x8 (30s)


Monday 30th December 2013

Not going to get in for a few days as going away for new year – Thought I’d try a shoulder session to see how it feels ..

Seated Smith Shoulder Press (No Back rest) 60kg x5x5x5, then 40kg x10 – chins between sets

Seated DB Press 22kg x10x10, 20kg x10x9x8 superset with Cable Curls 22.5kg x10x10x10x10x10

Prone DB Rear Raise 8kg x10x10x10 superset with Standing Lat Raise 5kg x10x10x10

– Won’t do that again! Felt not too bad at the time, but next morning.. ouch

Smith Press has ruined me, really irritated rotator cuff so will leave shoulders alone for a while :- (


Sunday 17th November 2013

DB Pullovers 38kg x12x11 superset with chins x9x6 (30 secs between each exercise)

V Grip Pulldowns 80kg x8, 70kg x9, 60kg x9 (60s rest)

DB Row To Hip 30kg x12x11 (60s)

Cable Rows 50kg x20x15 (90s)

Smith Rack Pull 170kg x5, 130kg x10


Saturday 16th November 2013

DB Seated Shoulder Press 26kg x10x9, 24kg x7, 20kg x10x9 (90secs between sets)

Smith Behind Neck Press (seated) 35kg x8, 35kg x8x8

Close-Grip Bench 100kg x3, 90kg x6, 80kg x8 (last two paused) (90s)

Dips x15x13x11x9x7x5 (no rest – just as superset with abs)

Ab Sling Knees to Elbows x10 between every set for a total of 160 reps

Been having some shoulder issues again recently so threw in a shoulder & tricep workout today which showed up a weakness on my left side (from previous injury) – Going to bring back some direct rotator cuff work and more DB’s to sort it – I hope!


Saturday 26th October 2013

DB Pullover 42kg x12x12 (90s rest)

V Grip Pulldown 80kg x12, 70kg x10 (90s)

DB Row To Hip 30kg x12x12 (90s)

Smith Rack Pull 160kg x6


Monday 12th August 2013

Standing Cable Straight Arm Pulldown 40kg x12x12 (2 mins rest)
Wide Grip Pulldown 75kg x9, 65kg x12 (2 mins)
‘V’ Grip Cable Row 72kg x15x15x15 (60s)
Smith Rack Pull 165kg x7


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)


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!


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)


Saturday 3rd August 2013

Standing Cable Straight Arm Pulldown 35kg x12x12 (90s rest)

Wide Grip Pulldown 75kg x6, 65kg x10, 55kg x10 (2 mins)

Kroc Row 42kg x25

Smith Rack Pull 160kg x4 – again struggled after the Kroc rows, will stop doing them before rack pulls from now.

Cable Rear Flye 7.5kg x8, 5kg x15x15 (90s)

Cable Curls (Single handles) 10kg x18x14x10 (60s)

Dips x30x(16+4)x(7+3) (30s rest)

Left shoulder still inflamed, going to leave upper body for a few days to rest it.