Cable Row 90kg x8x8x8x7 (90s rest)
V Grip Pulldown To Chest (15) x8, (11) x12 (60s rest)
Bent Over Row 92.5kg x14, 80kg x10, 70kg x11x8 (30s)
Shrugs (Explosive) 125kg x40 (20 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 x10x9 (90s rest)
Standing Calf Raise 120kg x11x8x8 (60s rest)
Leg Press Toe Press 210kg x12x11 (60s)
Seated Calf Raise 140kg x20, 160kg x10 (90s rest)
Squeezed in some extra things today as I won’t be back in the gym till Monday. Was a tough slog especially with yesterdays DOMS! I’m teaching Spin later as well so going to pay for it tomorrow! 😉
DB Pullover 42kg x12x12
‘V’ Grip Pulldown To Chest 85kg x8, 80kg x10
DB Row To Hip 34kg x12x10
Deadlift (Smith) 140kg x6 – Strange doing these on a smith machine, obviously nowhere near the same, but still better than nothing!
Bent Over Rear Raise 12kg x12x12
Quick back session at work today, hence smith deadlift – Down ‘The Shack’ tomorrow for Bench & Squats 🙂 – Haven’t squatted heavy/properly for a while, getting back into the groove of things again so looking forward to it!
DB Pullovers 38kg x12x12
‘V’ Handle Pulldown to Chest 70kg x10x10x8x8 (60s rest)
DB Row to Hip 38kg x8, 30kg x10x10
Prone Rear Raise 8kg x15x15x15
Upper Back Machine 20kg x40
Shoulder feeling a bit sore from Monday’s bench so did a back session:
DB Pullover 42kg x12x12
‘V’ Grip Pulldown To Chest 80kg x8, 75kg x11
DB Row To Hip 42kg x12x12
Smith Rack Pull 160kg x5
Bent Over Rear DB Raise 14kg x15x15x15
Felt like doing some back hypertrophy work today, Then taking a few rest days as away all weekend. When I get back I’ll be focusing more on this to bring my deadlift up and general mass for the back (can’t go wrong with that!).
Cable Row 60kg x8x8x8x8 (30s rest)
‘V’ Grip Pulldown 75kg x10, 70kg x10, 65kg x10, 60kg x10 (60s rest)
DB Pullover 38kg x12x12 (60s)
Rack Pull 140kg x6 – Still not sure I’m doing these right!
Shrugs (mainly for grip work) 90kg x6x6x6 (60s)
Then threw in some Single Handle Standing Alt. Cable Curls 10kg x12x10 (60s) and DB Preachers 12kg x10x7 (no rest just alt. arms)
Another cheeky Lunch-break back session:
DB Pullover 38kg x12x12
‘V’ Grip Pulldown 90kg x8, 80kg x10
DB Row to Hip 30kg x15x12
Rack Pull (Smith) 150kg x5 tried these again as no barbells, felt a bit better but doing deadlift tomorrow anyway so kept it shy of failure
Short on time today so used my lunch break for a cheeky back session, limited equipment so did:
DB Pullover 38kg x10x10
‘V’ Grip Pulldown 90kg x6, 80kg x11
DB Row To Hip 30kg x12x12
Rack Pull 140kg x8 – Only a Smith Machine available, did 8 reps then canned it as it was just too awkward to use and the bar was too smooth to grip!
Not been posting much lately, started my new job Monday so been a bit hectic. Also trying to sort out a new workout schedule due to shifts, hence the big gaps in training over the last week or so. Anyway, back on it today! I’ll be posting regularly again from now.
Bench 85kg x3, 97.5kg x3, 108.5kg x10+3+2 RP
Machine Lever Row 52.5kg x5, 73.5kg x18+6+4 RP
Close-Grip Bench 62.5kg x5, 87.5kg x14+4+2 RP
Reverse-Grip Curls 22.5kg x5, 31kg x10+5+5 RP
Squat 112.5kg x3, 130kg x3, 145kg x12
Weighted Dips 25kg x12+4+3 RP
‘V’ Grip Pulldown To Chest (13) x11+4+3 RP
Had a bit of a cold last few days so haven’t trained, gave it a go today anyway as feeling a bit better – Not too bad a session (weight/reps-wise), but it was a bit of a tough slog!
Seated Press 50kg x3, 57.5kg x3, 65kg x9+2+2 RP
Weighted Chins 20kg x8+3+2 RP
Bicep Curls 25kg x5, 35kg x9+4+3 RP
Stiff-Legged Deadlift 52.5kg x5, 73.5kg x20
Deadlift 116kg x3, 132.5kg x3, 150kg x6 – feeling these more than anything else! probably had more than 6, but too knackered.
Weighted Dips 22.5kg x12+5+4 RP
‘V’ Grip Pulldown to Chest (13) x10+4+3 RP
Another hungover struggle! As much as I’m enjoying Christmas, the after effects are not helping my progress! 🙂 Ah well, one more session tonight (new years eve), then clean for a while.
Seated Press 46kg x5, 55kg x5, 61kg x10+3+2 RP
Weighted Pull-ups 12kg x7+2+1 RP
Stiff-Legged Deadlifts 52.5kg x5, 62.5kg x25
Bicep Curls 25kg x5, 30kg x12+5+4 RP
Deadlift 107.5kg x5, 125kg x5, 141kg x8 – I’ve decided to go back to regular deadlifts from Sumo as can’t quite get the technique right and it’s irritating my hip.
Weighted Dips 20kg x14+5+3 RP
‘V’ Pulldown to Chest (12) x12+5+3 RP
Felt really lethargic this morning due to lack of sleep and 3 Spin classes in the last 24 hours! However I was determined to beat the logbook, and actually ended up having a really good session.
Bench 77.5kg x5, 88.5kg x5, 101kg x13+3+3RP
‘T’ Row 62.5kg x8, 42.5kg x16
Close Grip Bench 61kg x5, 73.5kg x20+6+5RP
Reverse Grip Curls 21kg x5, 25kg x14+7+5RP
Squat 102.5kg x5, 117.5kg x5, 133.5kg x15 – Struggling at rep 10, but wanted to get 15 so just went for it!
Then added in ‘V’ grip Pulldowns (12) x8+4+3RP
Lying Hamstring curls (6) x11+5+3RP
EZ Curl 30kg x15+4+3RP
DB Hammers 12.5kg x10
Leg Press Toe Press 110kg x10
Good Mornings 35kg x20+9+7RP
Hack Squat 120kg x6, 103.5kg x20
Had some time to waste so threw in:
‘V’ pulldown to chest (level 10) x10+4+3RP
Dips (unweighted) x20x13 (60s rest)