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)
Share this:
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 :- (
Share this:
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
Share this:
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!
Share this:
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
Share this:
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
Share this:
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)
Share this:
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!
Share this:
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)
Share this:
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.
Share this:
Wednesday 31st July 2013
DB Pullover 46kg x13x13 (2 mins rest)
‘V’ Grip Pulldown To Chest 90kg x9, 75kg x11 (2 mins)
DB Row To Hip 30kg x13x13 (90s)
Smith Rack Pull 157.5kg x10
Cable Rear Flyes 5kg x15x15 (90s)
Ab Sling Knees To Elbows x13 after every set of every exercise
Share this:
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
Share this:
Wednesday 24th July 2013
DB Pullover 46kg x13x12 (2 mins rest)
‘V’ Grip Pulldown to Chest 90kg x8, 75kg x10 (2 mins)
Kroc Row 42kg x22x16 (2 mins)
Smith Rack Pull 157.5kg x4 – Struggled with these today, shouldn’t have done 2 sets of Kroc Rows I guess!
Prone Rear Flye 10kg x15x12x9 (60s)
Neck Harness 12kg x35x35x30x30 (rest as necessary)
Share this:
Friday 19th July 2013
Smith Decline Bench 110kg x5x5x8
Face Pulls 20kg x15x15 (superset with first two bench sets)
Cable Curls 25kg x12x10 (90s rest)
Cable Rows 50kg x20x19 (2 mins)
Injured my heel earlier in week so couldn’t squat or even leg press so superset Leg Extension & Leg Curl – No rest between sets, just the time it took to move from one machine to the other – 60kg x15, 50kg x15, 40kg x15
Neck Harness 12kg – 4 sets of 30
Share this:
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)
Share this:
Wednesday 10th July 2013
DB Pullover 46kg x11x9 (2 mins rest) – Repeated weight from last session, but slowed the eccentric (lowering), focusing on using the Lats as much as possible to avoid it becoming a tricep extension.
Wide-Grip Pulldown 70kg x8, 60kg x10 (2 mins rest) – same as above, slower eccentric.
DB Row To Hip 30kg x12x12 (90s rest) – Technique a bit sloppy on left arm so starting on that side and matching the reps on my right.
– After each set of the above 3 exercises, did oblique hanging knee raises x10 alternating sides to total 30 on each side
Smith Rack Pull 150kg x6 – Went back to doing these heavy, again focus on technique. Still locking out with lower back instead of hips, but getting better!
Prone Rear DB Flye 7kg x15x15x15 (60s rest)
Standing Cable Twist (obliques) 10kg x15x15x15 – alternating sides, no rest, one side straight to another.
Share this:
Friday 21st June 2013
Bench Press 100kg x5x5x5x5 (2 mins rest)
Incline Bench 70kg x12x10x8 (90s rest)
DB Bench 26kg x12x12x10 (90s)
Cable Flyes 5kg x40
Weighted Dips 29kg x5x5 (2 mins)
DB Overhead Extension 30kg x12x12 (90s)
Tricep Pushdowns 20kg x40
I’m also covering a SPIN class later today so getting paid for cardio! – Bench & Incline Bench in Smith Machine (trained before work so in a commercial setting), Back a bit sore from yesterday so went for good old Chest & Tri’s today – Should get down the ‘Shack’ Sunday for normal session.
BE HENCH 