SPIN and DB Stiff-Legged Deadlift 34kg x10x10x10x10 (60s rest)
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December 20, 2013 | Categories: Training | Tags: DB, spin, stiff legged deadlift | Leave a comment
SPIN and DB Stiff-Legged Deadlifts 30kg x10x10x10x10 (60s rest)
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December 15, 2013 | Categories: Training | Tags: DB, deadlift, spin, stiff legged deadlift | Leave a comment
SPIN
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December 15, 2013 | Categories: Training | Tags: spin | Leave a comment
Spin and DB Stiff-Legged Deadlifts 28kg x10x10x10x10 (60s rest)
Frequency method – Body Rows & Press-ups, 15 reps of each for seven sets
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December 11, 2013 | Categories: Training | Tags: body rows, DB, deadlift, frequency method, press-ups, spin, stiff legged deadlift | Leave a comment
SPIN – rotator cuff work & frequency chins
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December 10, 2013 | Categories: Training | Tags: Chin ups, chins, frequency method, spin | Leave a comment
SPIN and DB Stiff Legged Deadlifts 26kg x10x10x10 (60s rest)
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December 10, 2013 | Categories: Training | Tags: DB, deadlift, spin, stiff legged deadlift | Leave a comment
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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December 9, 2013 | Categories: Training | Tags: leg curl, rehab, Rotator Cuff, Seated Leg Curl, shoulder, Shoulder Pain, spin | Leave a comment
SPIN and Seated Leg Curl 60kg x20x12x10 (90s rest)
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November 12, 2013 | Categories: Training | Tags: leg curl, Seated Leg Curl, spin | Leave a comment
SPIN and Seated Leg Curl 60kg x20x11x8
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November 12, 2013 | Categories: Training | Tags: leg curl, Seated Leg Curl, spin | Leave a comment
SPIN and Seated Leg Curl 60kg x19x14x12 – dropped weight as was using too much momentum 😉
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October 25, 2013 | Categories: Training | Tags: leg curl, Seated Leg Curl, spin | Leave a comment
SPIN
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October 19, 2013 | Categories: Training | Tags: spin | Leave a comment
SPIN and Seated Leg Curl 60kg x20x18x12
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October 9, 2013 | Categories: Training | Tags: leg curl, Seated Leg Curl, spin | Leave a comment
SPIN then Seated Leg Curl 60kg x20x16x12 (90s rest)
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October 2, 2013 | Categories: Training | Tags: leg curl, Seated Leg Curl, spin | Leave a comment
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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September 29, 2013 | Categories: Training | Tags: bench, bench press, curls, face pulls, leg press, machine preacher curl, neck harness, preacher curl, row, seated row, spin | Leave a comment
SPIN followed by Seated Leg Curl 70kg x13x10x9
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September 29, 2013 | Categories: Training | Tags: leg curl, Seated Leg Curl, spin | Leave a comment
SPIN
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September 22, 2013 | Categories: Training | Tags: spin | Leave a comment
SPIN and Seated Leg Curl 70kg x12x9x8 (90s rest)
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September 19, 2013 | Categories: Training | Tags: leg curl, Seated Leg Curl, spin | Leave a comment
Press 72.5kg x3x3x5, followed up with 60kg x8 (60s rest) – still a slight niggle in shoulder, but it’s not massively affecting lifts
Weighted Chins 30kg x6x5 (between press sets), followed up with Reverse Grip Pulldown (13) x14 (60s rest)
EZ Tricep Extensions 47.5kg x10x8, 45kg x7x6 (60s rest)
Deadlift 160kg x5
Later in day taught a SPIN class
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September 14, 2013 | Categories: Training | Tags: deadlift, extension, EZ, overhead, overhead press, Press, reverse grip pulldown, shoulder, shoulder press, spin, tricep, weighted chins | Leave a comment
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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September 10, 2013 | Categories: Training | Tags: bench, bench press, curls, DB, face pulls, hammer curl, leg curl, row, Seated Leg Curl, spin, squat, t bar row | Leave a comment
Spin and Seated Leg Curl 65kg x18x15x12
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September 8, 2013 | Categories: Training | Tags: leg curl, Seated Leg Curl, spin | Leave a comment
SPIN and SeatedLeg Curl 65kg x17x14x11
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September 8, 2013 | Categories: Training | Tags: leg curl, Seated Leg Curl, spin | Leave a comment
SPIN and Seated Leg Curl 65kg x16x13x11 (90 secs rest)
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September 2, 2013 | Categories: Training | Tags: leg curl, Seated Leg Curl, spin | Leave a comment
SPIN and Seated Leg Curl 65kg x15x12x10 (90 secs rest)
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August 14, 2013 | Categories: Training | Tags: leg curl, Seated Leg Curl, spin | Leave a comment
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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August 12, 2013 | Categories: Training | Tags: cable row, Lat Pulldown, leg curl, pulldown, rack pull, row, Seated Leg Curl, smith machine, spin, v grip pulldown | Leave a comment
BE HENCH 