Behind the head seated barbell press
40 x 12 x 2, 60 x 12, 10, 10,
Front Seated Press
40 x 12, 50 x 10, 60 x 10, 9, 8
Seated Dbell Raises with face pulls
12.5 x 10 + 30 x 10
15 x 10 x 4 + 54 x 10 x 2, 66 x 10, 54 x 10
Band Pull Aparts
Blue x 10 x 6
Friday, October 30, 2009
Friday Arms with Henry and Kaz + Thurs legs w H and K
Thursday was a bit of a change up for legs
Squats - wasn't feeling these so limited them to a few sets
60 x 10 x 2
80 x 10
100 x 10
Leg Press
80 x 10
120 x 10
160 x 10 x 5
120 x 10, 10, 10, 16, 31
Leg Ext
40lbs x 12
60 x 12
80 x 10
100 x 10
120 x 9
Friday Arms
Cls Grip 60 x 10, 80 x 10, 100 x 12, 110 x 5, 110 x 5, 100 x 8
Speed Work - 1st week putting this to into my training. logged it all in my note book (with times as well). Wont bother logging it here until later. Spent this first week just getting used to it again. Found now I can do it well with out getting fu*ked elbows. Must have been to weak with poor form in the past. Will see how this goes over the next few months, I want to set targets in this and progress
EZcurl Seated French Press
20 x 20
30 x 16
40 x10, x 3
Push Downs
200 x 12, 10
190 x 10, 10
Ezcurl Curls
40 x 10, 5
Fat Bar
20 (Bar only) x 12, 10 x 12, x12, 20 x 21
Squats - wasn't feeling these so limited them to a few sets
60 x 10 x 2
80 x 10
100 x 10
Leg Press
80 x 10
120 x 10
160 x 10 x 5
120 x 10, 10, 10, 16, 31
Leg Ext
40lbs x 12
60 x 12
80 x 10
100 x 10
120 x 9
Friday Arms
Cls Grip 60 x 10, 80 x 10, 100 x 12, 110 x 5, 110 x 5, 100 x 8
Speed Work - 1st week putting this to into my training. logged it all in my note book (with times as well). Wont bother logging it here until later. Spent this first week just getting used to it again. Found now I can do it well with out getting fu*ked elbows. Must have been to weak with poor form in the past. Will see how this goes over the next few months, I want to set targets in this and progress
EZcurl Seated French Press
20 x 20
30 x 16
40 x10, x 3
Push Downs
200 x 12, 10
190 x 10, 10
Ezcurl Curls
40 x 10, 5
Fat Bar
20 (Bar only) x 12, 10 x 12, x12, 20 x 21
Wednesday, October 28, 2009
Wednesday Back with Kaz
Forgot my f*cken straps today.
Chin Ups (Hammer Grip)
Body Weight 10, 8, 7, 6
I do these with emphasis on pulling with my back/lats. As craig rightly pointed out a while ago its easy to use a lot of arm on these. I feel that I'm getting them right because my back is pumped by the end of it.
Lat Pull Downs (Ham Grip) supersetted with seated rows.
These are hard enough without having done chins first. There was only two of us so kept it to 5 sets. by the end I thought this was a good move because my form was ugly, mainly due to grip (f*cken straps)
200 x 10 60 x 10
210 x 10 66 x 10
200 x 10 72 x 10
190 x 10 78 x 10
190 x 10 84 x 10
Sweating like a monkey in a snake pit by this stage...
Dumbell Rows - my favourite back exercise but no straps so limited to 3 sets
50 x 10 x 3
Behind head pull downs
150 x10
160 x 10
150 x 10
140 x 8
140 x 10
All done in about 50 minutes.
Chin Ups (Hammer Grip)
Body Weight 10, 8, 7, 6
I do these with emphasis on pulling with my back/lats. As craig rightly pointed out a while ago its easy to use a lot of arm on these. I feel that I'm getting them right because my back is pumped by the end of it.
Lat Pull Downs (Ham Grip) supersetted with seated rows.
These are hard enough without having done chins first. There was only two of us so kept it to 5 sets. by the end I thought this was a good move because my form was ugly, mainly due to grip (f*cken straps)
200 x 10 60 x 10
210 x 10 66 x 10
200 x 10 72 x 10
190 x 10 78 x 10
190 x 10 84 x 10
Sweating like a monkey in a snake pit by this stage...
Dumbell Rows - my favourite back exercise but no straps so limited to 3 sets
50 x 10 x 3
Behind head pull downs
150 x10
160 x 10
150 x 10
140 x 8
140 x 10
All done in about 50 minutes.
Tuesday, October 27, 2009
Tuesday Chest With Kaz, Jake, & Henry
Probably too many guys today. Still pushed hard and the weights felt good. Not quite up to what I was last week but still good. Last week of flat bench before giving it a spell.
Flat Bench
60 x 10
100 x 10
120 x 6
130 x 2
120 x 5
Incline - felt really good today, weights were moving quite well
80 x 10
90 x 9
100 x 5
90 x 10
Dips very short rests on these made the later sets feel quite tough
B/W x 20
5kg x 12
10kg x 12
15kg x 10
20kg x 8
Machine Press
80 x 12
120 x 12
140 x 10 x 2
Want to use bands on these for a change up. Saw Dave Tate doing them on facebook and think it wil be a good variation. Adding dumbell flat bench into the mix next week, and probably some flyes if we are moving fast enough.
Flat Bench
60 x 10
100 x 10
120 x 6
130 x 2
120 x 5
Incline - felt really good today, weights were moving quite well
80 x 10
90 x 9
100 x 5
90 x 10
Dips very short rests on these made the later sets feel quite tough
B/W x 20
5kg x 12
10kg x 12
15kg x 10
20kg x 8
Machine Press
80 x 12
120 x 12
140 x 10 x 2
Want to use bands on these for a change up. Saw Dave Tate doing them on facebook and think it wil be a good variation. Adding dumbell flat bench into the mix next week, and probably some flyes if we are moving fast enough.
Monday, October 26, 2009
Monday Posterior Chain
This session is one I'm targeting each week but I lost focus and didnt give it the attention I should have. I'm going to start using a note book to track my sessions and also apply some of Dr Kerry Spackman's ideas to help me focus on what I'm doing. I fucked around and got too destracted today so I need to work on that...
Deadlifts
I alternated between conventional and sumo all the way on these. The bar speed felt very good on all my sets. None were heavy but they all felt good.
60 x 10 x 2 (one of each stance)
100 x 10 x 4 (as above)
140 x 10 x 4 (as above)
Chain assited Goodmornings
60 x 10 x 2
80 x 10 x 2
GHR
2 x 12
later in the day 3 x 12
Deadlifts
I alternated between conventional and sumo all the way on these. The bar speed felt very good on all my sets. None were heavy but they all felt good.
60 x 10 x 2 (one of each stance)
100 x 10 x 4 (as above)
140 x 10 x 4 (as above)
Chain assited Goodmornings
60 x 10 x 2
80 x 10 x 2
GHR
2 x 12
later in the day 3 x 12
Friday, October 23, 2009
Saturday shoulders with Kaz
Normally dont do a lot of direct shoulder work, but I need it so today was all about getting into the hard work and using new exercises for a good shock.
Behind Head Press -forbidden by masses of PTs, but I found these were awesome.
40kgs x 12 x 2
50kgs x 10 x 9 x 8
Very short rest periods on these so it was hard to keep the reps up. Concentrated hard on form though so happy with how it went.
Front Shoulder Press
40kgs x 12
50kgs x 10
60kgs x 7, x 6
50kgs x 9
These were hard after the behinds, be able to set some good targets on these.
Farmers Walks. This madness was supposed to be just shrugging but turned into walking for 2minutes. Hard on the whole body, not just shoulders but man are these a fun thing to do. Will factor in a lot with my training for the Rotorua tough guy. Was 2 sets of 2 minutes. the second set I kept the weights off the ground for as long as I could to keep the tension on the shoulders. As big Kaz pointed out they hit the whole trap not just the top.
Seated Dumbell Side laterals (or what ever the f**k they're called) supersetted with face pulls
12.5 x 10, x 7, x 10, x 16
60 x 10, x 8, x10 54 x 10
Loved this session.
Behind Head Press -forbidden by masses of PTs, but I found these were awesome.
40kgs x 12 x 2
50kgs x 10 x 9 x 8
Very short rest periods on these so it was hard to keep the reps up. Concentrated hard on form though so happy with how it went.
Front Shoulder Press
40kgs x 12
50kgs x 10
60kgs x 7, x 6
50kgs x 9
These were hard after the behinds, be able to set some good targets on these.
Farmers Walks. This madness was supposed to be just shrugging but turned into walking for 2minutes. Hard on the whole body, not just shoulders but man are these a fun thing to do. Will factor in a lot with my training for the Rotorua tough guy. Was 2 sets of 2 minutes. the second set I kept the weights off the ground for as long as I could to keep the tension on the shoulders. As big Kaz pointed out they hit the whole trap not just the top.
Seated Dumbell Side laterals (or what ever the f**k they're called) supersetted with face pulls
12.5 x 10, x 7, x 10, x 16
60 x 10, x 8, x10 54 x 10
Loved this session.
Friday Arms with Henry and Kaz
Cls grip bench
60 x 10 x 2
100 x 10
110 x 6
120 x 3
Kept this short this week as my chest is still tight. Wanted to really do a lot of work with the other exercises instead
Seated French Press
30 (I call the EZcurl bar 10) x 12
40 x 12 x 2
45 x 12 x 2
Over Head Rope Ext Super setted with Push downs
54kgs x 12, 180 x 10
60 x 12, 190 x 6
66 x 10, 200 x 4
66 x 9, 200 x 3 180 x 1
60 x 10, 180 x 4
EZbar curls
30 x 12
50 x 8
50 x 7
Hammer Curls
20kgs x 8 x 3
Fat Bar Curls
20kgs (bar weight) x 10
30 x 10 x 2
Was quite fucked after this session. i've never been a believer in loggin bicep training but I think it has its merits now. Need to be sure the hard work is progressing myself.
60 x 10 x 2
100 x 10
110 x 6
120 x 3
Kept this short this week as my chest is still tight. Wanted to really do a lot of work with the other exercises instead
Seated French Press
30 (I call the EZcurl bar 10) x 12
40 x 12 x 2
45 x 12 x 2
Over Head Rope Ext Super setted with Push downs
54kgs x 12, 180 x 10
60 x 12, 190 x 6
66 x 10, 200 x 4
66 x 9, 200 x 3 180 x 1
60 x 10, 180 x 4
EZbar curls
30 x 12
50 x 8
50 x 7
Hammer Curls
20kgs x 8 x 3
Fat Bar Curls
20kgs (bar weight) x 10
30 x 10 x 2
Was quite fucked after this session. i've never been a believer in loggin bicep training but I think it has its merits now. Need to be sure the hard work is progressing myself.
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