Where Strength and Size are the only goals

Posts tagged “spin

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!


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


Tuesday 23rd July 2013

SPIN then Seated Leg Curl 60kg x16x10x10 (90s rest)


Tuesday 9th July 2013

Usual SPIN class followed by:

Seated Leg Curl 55kg x17x15x13

Later in day did 100 knees to elbows broken down into 5 sets of 10, then 10 sets of 5 (all with 60 secs rest)


Tuesday 2nd July 2013

SPIN followed by Seated Leg Curl 55kg x15x13x12


Tuesday 25th June 2013

AM Session:

Incline Bench 90kg x5x5x9+2+1 RP

Machine Preacher Curl 21.25kg x13x8+2+2 RP (superset with bench)

Machine Incline Lever Bench 50kg x12 (following last set of bench), then Incline DB Flyes 10kg x20

Squat 120kg x5, 130kg x5, 140kg x10

PM Session:

SPIN followed by seated Leg Curl 55kg x14x12x11 (90s rest)

Frequency chins x7 throughout day


Tuesday 18th June 2013

SPIN class followed with seated leg curl 50kg x17x15x10 (90s rest)


Tuesday 11th June 2013

SPIN class, followed with Seated Leg Curl 50kg x16x14x10 (90s rest)


Tuesday 28th May 2013

Spin class followed by seated hamstring curl 50kg x15x13x9


Thursday 18th April 2013

Tuesday SPIN followed with Seated Hamstring Curl 45kg x21x21x21

Today – Incline Bench 100kg x5x5x9, then 80kg x7

Face Pulls (11) x14x14 – between bench sets

Machine Lever Row 90kg x12x10x8x7 (90s rest)

Machine Preacher Curl 20kg x14x7 (90s rest)

Squat 100kg x3, 120kg x3, 140kg x3, 160kg x3, 180kg x1 – Hip Flexor tight, struggled with Squats so just went through the motions – Will try 180kg for reps next session.


Tuesday 9th April 2013

usual SPIN class followed by 45kg leg Curl – 3 sets of 20 with 90s rest


Thursday 4th April 2013

SPIN on Tuesday followed up with 40kg Seated Leg Curls, 3 sets of 25 – so decided to do chest/back/arms only today:

Incline DB Bench 46kg x8x5, 38kg x10x7

DB Row To Hip 38kg x12x10x8x6 (90s rest)

Inc DB Flyes 18kg x12x9x7x5

Wide Grip Pulldown 70kg x8x8x8x8 (60s rest) – (lowered weight to focus more on technique)

Tricep Pushdown 35kg x15x13x11 superset with Cable Curls 35kg x12x9x9


Tuesday 19th March 2013

Taught my Spin class today so followed it up with some hamstring and ab work:

Leg Curl 40kg x20x20x20 (90s rest)

3 supersets of Ab Sling Knee Raises x10 and Windmills (Left & Right) 20kg x10