Wednesday 19th March 2014
Seated Press 62.5kg x5x5x9, followed by DB Lat Raise 7.5kg x21x12 (60 secs rest)
Weighted Chins (after each press set) 24kg x7, 20kg x7x6, followed by V Grip Pulldown (12) x9+5+3 RP
Weighted Dips 20kg x18+5+4 RP
T Bar Row 50kg x10x10x8x8x7 (60s)
Rack Pull (below knee) 180kg x4
Lever Deadlift 200kg x5, 240kg x2
Shrugs 35kg x20+8+6 RP
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Wednesday 12th March 2014
Seated Press 60kg x5x5x10, followed by DB Lat Raise 7.5kg x19
Weighted Chins 20kg x8x7x5 (after each press set)
‘V’ Grip Pulldown (12) x10+5+3 RP (30 secs after last chin set)
Weighted Dips 20kg x17+6+4 RP
Lying Leg Curls (4) x12x11x9
Ab Wheel x12x12x11 (superset with leg curls)
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Friday 26th July 2013
Press 72.5kg x5x5x7, 60 secs rest then 60kg x9 – Belt came undone on rep 3 of last set (you can just about hear it go on video), a little offputting but still managed to grind out 7 reps – think it’s about time I got a new one!
Weighted Chins 27.75kg x7, 26.5 x6 (between first two Press sets)
Weighted Dips 25.25kg x12x10x8x7 (60 secs rest)
Power Cleans up to 110kg x1
Deadlift 147.5kg x8
Neck Harness 12kg x40x40x40x40
Not done Power Cleans in a while so happy to get 110kg up! also deadlift felt better after doing them so going to bring them back in for a while. Good session all round today 🙂
Later in day did a random session with a member:
Leg Press 220kg x10, dropped to 200kg x10
Leg Extension/Leg Curl Superset (no rest between any sets, just long enough to swap machines) 70kg x10x10x10
Leg Press Toe Press 180kg x10x8x8x6 (rest as long as it took other person to complete)
EZ Cable Curl 25kg x10x10, 20kg x10x10x10x10x10x10x10x10 (rest as above)
Dips x10x10x10x10x10, Pushdowns 40kg x10, 30kg x10x10, 25kg x10x10 (rest as above)
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Thursday 18th July 2013
Press 70kg x5x5x8, 60 secs rest then Seated DB Shoulder Press 20kg x16
Weighted Chins 27.75kg x6, 26.5kg x5 (superset with first two press sets)
Weighted Dips 25.25kg x12x8x6x5 (60s)
Deadlift 145kg x9 – Weight still too forward, may take these right back to 100kg to practice tekkers if I can’t rectify it soon!
Later in day did a little Ab blast:
Ab Sling Straight Leg Raise to Bar x10x10x6(+ 4 swinging crappy ones) (60s rest)
Cable Twist 12.5kg x10x10x10 (no rest between sides, 30s rest between sets)
Kettlebell Windmills 20kg x10x10 (60s)
Weighted Crunch 25kg x40 (30s) x30 (20s) x20 (10s) x10
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Friday 5th July 2013
Press 67.5kg x5x5x9
Weighted Chins 26.5kg x7x6
Weighted Dips 24kg x12x9x8x6 (60s rest)
Deadlift 60kg x10, 100kg x5, 120kg x5, 142.5kg x10
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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.
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Thursday 13th June 2013
Press 62.5kg x5, 70kg x3, 80kg x1, then DB Lat Raise 12.5kg x16, 10kg x9 (Post Exhaust)
Weighted Chins 24kg x8x6 then Reverse Grip Pulldown (10) x15+6+5 RP – Struggled on the chins today, probably due to a back session yesterday! Got the same reps as last session so not all bad.
Weighted Dips 24kg x12+4+3 RP
Romanian Deadlift 40kg x10, 60kg x6, 80kg x4, 102.5kg x12
Lying Leg Curl (5) x10+6+4 RP – Replaced old machine, but still no markings on stack to know what weight it is! Sticking to my old method of number of plates in brackets 😉
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Thursday 23rd May 2013
Press 70kg x5x5x8 +1+1 RP, followed up with 10kg DB Lat Raise x20
Weighted Chins 24kg x7x6
Weighted Dips 24kg x10+4+2 RP
Romanian Deadlift 140kg x8 – Too much knee bend on these, going to lower weight next time and tighten up form.
Lying Hamstring Curl (7) x12+4+3 RP
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Monday 29th April 2013
Aside from Tuesday’s SPIN, haven’t exercised for a week as been a run down. Hit the gym again today finally! Bit of a tough slog after a week out – Lost a few reps from last Bench session, but it’ll pick back up.
Incline Bench Press 100kg x5x5x5
Face Pulls (12) x10x10 – between Bench sets
Weighted Dips 24kg x11x7
Incline Lever Bench 50kg x12x8
Close-Grip Bench 70kg x8x8
Tricep Rope Pushdowns (9) x10x10x10
Bent Over Rear Raise 10kg DB’s x10x10x10
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Monday 4th March 2013
Took a few days off to alleviate some aches and pains around the shoulders (usual story!), I’ve also been doing 100 reps of 24kg KB Deadlifts whenever possible, in easy sets of 10 with plenty of rest, to focus on form (frequency method-ish).
Bench 82.5kg x5, 95kg x5, 110kg x12+3+2 RP, followed up with 12.5kg DB Flyes x16
Face pulls (9) x20x20 (superset with first two sets of Bench)
Machine Preacher Curls 17.5kg x12x10+4+3 RP
Weighted Dips 33kg x13x7+2+negative RP
Squat 115kg x5, 130kg x5, 150kg x12
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Monday 25th February 2013
Bench 95kg x5, 107.5kg x3, 120kg x7+1+1 RP Went for 8, but couldn’t quite lock it out 😦 followed up with 10kg DB Flyes x25
Face Pulls (9) x20x18 (between bench sets)
Machine Preacher Curls 17.5kg x10x8+3+3 RP
Weighted Dips 33kg x12+4+1 RP
Squat 127.5kg x5, 145kg x3, 162.5kg x5 – Just didn’t feel right today, racked it after 5 but I think I could have got another 2 or 3 on a good day – ah well! Still happy with getting 5 at that weight 🙂
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Tuesday 19th February 2013
Finally got down The Shack for a good Bench/Squat session 🙂
Bench 87.5kg x3, 100kg x3, 112.5kg x10+2+1 RP followed by 10kg DB Flyes x20
Face pulls (9) x18x16 Â (between bench sets)
Machine Preacher Curls 15kg x15 x10+4+3 RP
Weighted Dips 33kg x10x6+2+1 RP
Squat 120kg x3, 137.5kg x3, 153.5kg x10
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Monday 11th February 2013
Struggled today after a long weekend! – Lots of alcohol + not enough sleep = poor gym session!! Got my reps on Bench so happy with that, but struggled from there on so left out squats 😦
Bench 82.5kg x5, 95kg x5, 107.5kg x12+2+2 RP
Face pulls (8) x20x19
Machine Lever Row 80kg x10, 60kg x14
Weighted Dips 33kg x13+3+1 RP
‘V’ Grip Pulldown (13) x10+3+2 RP
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Wednesday 30th January 2013
Crazy busy last few days, haven’t got around to posting anything so will be a few today!
Session went well, shoulders still a little sore, but still managed to beat previous lifts so not as bad as I thought 🙂
Seated Press 55kg x5, 62.5kg x3, 70kg x8, 55kg x9+2+2 RP
Weighted chins (palms facing) 24kg x7+2+1 RP
Bicep Curls 33.5kg x5, 41kg x6+2+1 RP
Stiff-Legged Deadlifts 70kg x5, 86kg x15
Deadlift 127.5kg x5, 145kg x3, 162.5kg x6 – Form gone to pot again! Really going to focus on bringing my deadlift up to standard alongside my other lifts, I’ve had the priviledge of talking with a record-holding powerlifter latelty and he’s given me some tips so after this cycle I’ll take a deload and then a bit of restructuring of lifts to focus on getting this done once and for all!
Weighted Dips 33kg x12+4+2 RP
‘V’ Grip Pulldown to Chest (14) x11+4+2 RP
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Friday 25th January 2013
Bench 86kg x3, 98.5kg x3, 111kg x10+3+2 RP
Machine Lever Row 53.5kg x5, 75kg x17+6+5 RP
Close-Grip Bench 63.5kg x5, 90kg x14+4+3 RP
Machine Reverse-Grip Preacher Curls 10kg x5, 15kg x10+5+3 RP
Squat 116kg x3, 132.5kg x3, 150kg x11
Weighted Dips 30kg x13+5+2 RP
‘V’ Grip Pulldown To Chest (14) x10+4+2 RP
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Monday 21st January 2013
Seated Press 51kg x3, 60kg x3, 66kg x9+2+1 RP – (No Wraps) Lost Grip on rep 10, but going to persevere without the wraps for now to improve wrist strength.
Weighted Chins 22.5kg x8+2+1 RP
Bicep Curls 26kg x5, 36kg x10+5+3 RP
Stiff-Legged Deadlift 53.5kg x5, 75kg x15
Deadlift 120kg x3, 136kg x3, 153.5kg x8 – Felt a bit better than last weeks lifts, but still got technique issues when I watch it back. Weight too far forward – I’m going to do more warm-up sets to work on it.
Weighted Dips 30kg x13+4+3 RP
‘V’ Grip Pulldown to Chest (14) x9+3+2 RP
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Saturday 19th January 2013
Bench 80kg x5, 92.5kg x5, 105kg x13+4+2 RP
‘T’ Row 65kg x12, 50kg x15
Close-Grip Bench 63.5kg x76kg x20
Reverse Grip Curls (Preacher bench) 15kg x5, 20kg x10+4+3 RP
Squat 107.5kg x5, 125kg x5, 141kg x15
Weighted Dips 30kg x11+4+2 RP
‘V’ Grip Pulldown to Chest (13) x12+4+2 RP
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Monday 14th January 2013
Bench 91kg x5, 103.5kg x3, 115kg x8, 91kg x14+3+3 RP
Cable Row 80kg x9, 60kg x15
Close-Grip Bench 81kg x5, 100kg x10+2+1 RP
Reverse-Grip Curls 30kg x5, 36kg x7+4+2 RP
Squat 121kg x5, 137.5kg x3, 153.5kg x8
Weighted Dips 27.5kg x12+4+3 RP
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Saturday 12th January 2013
A bit of DOM’s from yesterday’s session – not done DB pullovers for a while, Lats & Triceps suffering for it!
Seated Press 53.5kg x5, 61kg x3, 68.5kg x6, 53.5kg x12+3+2 RP
Weighted Chins (palms facing) 22.5kg x6+2+1 RP
Curls 32.5kg x5, 42.5kg x5+2+1 RP
Stiff-Legged Deadlifts 68.5kg x5, 90kg x15
Deadlift 125kg x5, 141kg x3, 157.5kg x3
Weighted Dips 25kg x13+5+3
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Wednesday 9th January 2013
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
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Saturday 5th January 2013
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
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Sunday 30th December 2012
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 –Â 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
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Wednesday 26th December 2012
Had  few internet issues over Christmas so haven’t posted in a while. Managed to get down the gym on boxing day to burn off some of the alcohol over last few days!
Seated Press 52.5kg x5, 60kg x3, 66kg x9, 52.5kg x12+4+3 RP
Weighted chins (PF) 15kg x7+3+2 RP
Bicep Curls 30kg x5, 37.5kg x6+3+” RP
Stiff-Legged Deadlift 65kg x5, 80kg x17
Sumo Deadlift 95kg x5, 107.5kg x3, 120kg x9
Weighted Dips 20kg x12+6+4 RP
‘V’ pulldown (12) x11+5+3 RP
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Tuesday 11th December 2012
Really good session today,despite covering Spin yesterday I felt full of energy! I put it down to getting a good nights sleep and plenty to eat (ate dinner about an hour before teaching, and had a big meal when I got home :)).
Seated Press 46kg x5, 52.5kg x5, 58.5kg x9+3+2RP
Weighted Pull-ups 10kg x8+2+2RP
Bicep Curls 23.5kg x5, 28.5kg x12+5+4RP
Stiff-Legged Deadlift 50kg x5, 60kg x20 (dropped weight on these to focus on form, also using as a warm-up for deadlifts, so staying shy of failure)
Sumo Deadlift 85kg x5, 97.5kg x5, 110kg x15, 85kg x10 then Hamstring curls (6) x10+4+3RP
Decided to add in some ‘V’ pulldown to chest (level 11) x12+6+4 and weighted dips 10kg x18+8+4RP
BE HENCH 