Saturday 8 May 2010 - Chest & Triceps with Will

Trained with Will and had a great time:

Flat DB Press: 20 x 12, 30 x 6, 40 x 6, 50 x 4, 50 x 6, 50 x 5

Incline DB Press: 44 x 6, 44 x 6, 44 x 7

Flat Flyes: 22 x 10, 30 x 8, 30 x 8

Iso Press: 100 x 10, 150 x 3, 120 x 7

FST Crossovers: 15kg x 7 sets of 10 reps

Triceps Superset

Rope Pressdowns/Overhead rope extensions 3 sets of 22.5-30kgs x as many reps as we could do!

Comment

Great time again with Will. He was stronger on all exercises except triceps and got a few more reps - big boy!

Great sesh mate! How many did I get on 150kg? The dropset killed me though!

Fun squats too!

Will wrote:Great sesh mate! How many did I get on 150kg? The dropset killed me though!

Fun squats too!

About 8 or 9 reps I think - amazing strength

Sunday 9 May 2010 - Back & Biceps

Iso Rows: 80 x 8, 160 x8, 160 x 8, 160 x 8, 130 x 8, 130 x 8

Reverse Iso Pulldowns: 80 x 8, 80 x 8

Rack Deadlifts: 70 x 10, 120 x 6, 170 x 4, 170 x 4

FST 7 Reverse Hammerstrength Pulldowns: 80 kgs x 7sets of 10 reps

DB Preacher Curls: Drop sets 22kg x 7, 20kg x 7, 16kg x 7

FST 7 DB Curls: 14kg x 7 sets of 10 reps followed by 7reps hammers with 14kgs to fry biceps

Strong rows as usual Simon.

How are you getting on with the rack deads? What height are you pulling from?

Richard wrote:Strong rows as usual Simon.

How are you getting on with the rack deads? What height are you pulling from?

Rack deads are good fun mate, I'm pulling from a few inches below my kness, not quite sure how far, I'll measure next Sunday!

Wednesday 12 May April 2010 - Full Body Workout

Leg Press: 150 x 15, 150 x 15, 150 x 5
Leg Extension: 80 x 15, 80 x 15, 80 x 15
Leg Curls: 60 x 10, 70 x 10, 70 x 10

DB Bench Press: 30 x 12, 40 x 6, 40 x 6, 40 x 6

ISO: Reverse Grip Pulldown: 80 x 10, 80 x 10, 80 x 10

Triceps Rope: 25 x 15, 25 x 15, 25 x 15

Hammer Curls: 30 x 6, 30 x 6, 30 x 6/2 Rest Pause

Comment

Lower back ached, so was very careful today. Still had fun though

Saturday 15 May 2010 - Chest & Triceps with Alex

Trained with Alex who did his own thing, but we spotted each other and had a laugh as usual:

Flat DB Press: 22 x 10, 30 x 8, 40 x 6, 50 x 6, 50 x 6, 50 x 6

Incline DB Press: 44 x 6, 44 x 6, 44 x 7

Flat Flyes: 22 x 10, 30 x 8, 30 x 8

Iso Press: 100 x 10, 100 x 10

FST Crossovers: 15kg x 7 sets of 10 reps

Triceps

Standing French Press: 37.5 x 10, 37.5 x 10, 42,5 x 6

Triceps Rope Extension

25 x 12, 25 x 12, 25 x 7drop to 20 x 7

Comment

Good fun as always.

Alex is ultra lean and was banging out some very heady db shoulder presses.

How do you rate the fst on cables? recon thats a good one for it?

great to see you pushing the 50s about for good sets and reps consistantly again mate. must be in decent health about the old fucked shoudlers?

Rab wrote:How do you rate the fst on cables? recon thats a good one for it?

great to see you pushing the 50s about for good sets and reps consistantly again mate. must be in decent health about the old fucked shoudlers?

I was saying to Alex the last 2 sets of fst cables burn like you wouldn't believe and really pump the chest to the point you feel that your rib cage might break - so to me that's a bloody good thing!

Shoulders are still a little iffy, but the GHRP6 as helped with this and keeping reps low as well

Sunday 16 May 2010 - Back, Shoulders & Biceps


Pulled a muscle in my lower back yesterday afternoon whilst mowing the grass???!!!, so kept all weights very low and form perfect

BACK

Iso Rows: 80 x 10 x 4 sets

Reverse Iso Pulldowns: 80 x 8 x 4 sets

Hammer Strength machine Pulldowns: 80 x 10 x 4 sets

FST 7 Reverse Hammerstrength Pulldowns: 80 kgs x 7sets of 10 reps

SHOULDERS

Seated DB Shoulder Press: 20 x 10, 24 x 10, 30 x 7

Seated DB Lat Raises: 12 x 8 x 3 sets

BICEPS

DB Preacher Curls: 22kg x 9 x 2 sets

FST 7 DB Curls: 14kg x 7 sets of 10 reps followed by 7reps hammers with 14kgs to fry biceps[/b]

Comment

Couldn't do rack deads or anything heavy as I can't risk inflaming the muscle pull, however, with back feel is as important as weight and I certainly got the job done.

Decided to do some dumbell presses for shoulders, weights a bit poor but I couldn't swing bigger ones up without risking further injury to my back

Pulled a muscle in my lower back yesterday afternoon whilst mowing the grass???!!!, so kept all weights very low and form perfect

The young ones on here have yet to experience our age pains mate . They will still have " that will never happen to me " mentality

I feel your pain !

Gym-pig wrote:Pulled a muscle in my lower back yesterday afternoon whilst mowing the grass???!!!, so kept all weights very low and form perfect

The young ones on here have yet to experience our age pains mate . They will still have " that will never happen to me " mentality

I feel your pain !

Cheers mate, I've got a petrol mower, pulled back the starter cable and felt the dreaded twinge.

Getting old is no fun!

Ah shit, sorry to hear that Simon. Hopefully those sort of twinges heal pretty quick - & you know you're doing the right thing backing off.

Wednesday 19 May April 2010 - Full Body Workout

Leg Press: 150 x 10, 200 x 10, 250 x 10
Leg Extension: 80 x 15, 80 x 15, 80 x 15
Leg Curls: 70 x 10, 70 x 10, 70 x 10

DB Bench Press: 30 x 12, 40 x 8, 40 x 8, 40 x 8

Paused ISO Rows 80 x 8, 80 x 8, 80 x 8

Triceps Rope/Triceps overhead Super set: 25 x 12, 25 x 10, 25 x 10

Hammer Curls: 30 x 8, 30 x 7, 30 x 5/2/2 Rest Pause

Comment

Increased reps on some exercises. Next week I'll do 2 exercise for chest and back

How's your back now Simon - any better?

Richard wrote:How's your back now Simon - any better?

Still aches a little as I've been driving a lot, but on the right track now.

Saturday 22 May 2010 - Chest and Triceps

Flat DB Press: 22 x 10, 30 x 6, 40 x 6, 50 x 6, 50 x 6, 50 x 5

Incline DB Press: 44 x 5, 44 x 6, 44 x 7

Flat Flyes: 22 x 10, 30 x 8, 30 x 8

Iso Press: 110 x 8, 110 x 8

FST Crossovers: 15kg x 7 sets of 10 reps

Triceps

Elbows Flared Pressdowns: 45 x 12, 50 x 12, 50 x 12

Triceps Overhead Rope Extensions: 27.5 x 12, 27.5 x 12, 27.5 x 9

FST 7 Triceps Rope Extension: 20kgs x 7 sets of 10 reps

Comment

Hot in the gym today. Sweating like a pedo in a swimming pool!

Working very very hard there mate. several heavy sets of db pressing!!!

how do you think the ghp is doing? recon you have had any positive results with it?

Rab wrote:Working very very hard there mate. several heavy sets of db pressing!!!

how do you think the ghp is doing? recon you have had any positive results with it?

I take before bed and it helps with sleep. My shoulder is almost 100% now and I'm getting very good wood!

There's also some fat burning that's going on. I'm gonna take on waking and do 20 mins fasted cardio as well as it's meant to be great for that

Sunday 23 May 2010 - Back, Shoulders & Biceps



BACK

Iso Rows: 80 x 8, 170 x 5, 170 x 6, 170 x 6, 130 x 8, 80 x 8

Reverse Iso Pulldowns: 80 x 8 x 2 sets

FST 7 Reverse Hammerstrength Pulldowns: 90 kgs x 7sets of 10 reps

SHOULDERS

Seated DB Shoulder Press: 20 x 10, 30 x 6

Seated DB Lat Raises: 14 x 8 x 2 sets

BICEPS

DB Preacher Curls: 22kg x 9 x 2 sets

FST 7 DB Curls: 14kg x 7 sets of 10 reps followed by 10 reps hammers with 14kgs to fry biceps[/b]

Comment

The 170kgs iso rows killed me and impacted on everything else. Who would think that an additional 10kgs would be so hard?

Back to rack deadlifts next week as my back ache has almost gone

Saturday 29th May - Upper

Movements

A1 - Yates Row - EZ Bar (Tempo 3-1-x-1, Rest 90): 10x50kg, 10x60kg, 10x65kg, 10x65kg, 10x65kg
A2 - Incline DB Press (Tempo 3-1-x-1, Rest 90): 10x30kg, 8x40kg, 5x50kg, 4x50kg, 5x50kg

B1 - Hammer Strength Pull Down (Tempo 4-1-x-1, Rest 90): 10x60kg, 10x70kg, 10x80kg, 10x80kg
B2 - Flyes: 10x18kg, 10x28kg, 8x34kg, 6x36kg

C1 - DB Curl (Tempo 2-1-x-1, Rest 90): 10x16kg, 10x20kg, 8x24kg, 8x24kg
C2 - Laying French Press - DB's (Tempo 3-1-x-1, Rest 90): 10x10kg, 10x14kg, 10x18kg, 10x18kg

Comments
Trained with Alex at Raynes Park - good fun as usual.

That was much harder than it looks. I was really knackered by the end of it and my back and chest feel really pumped.

I tried to match Alex, but didn't do the shoulder stuff, as mine just aren't up to it.

I thought you did well considering you don't do session like that normally.

Alex wrote:I thought you did well considering you don't do session like that normally.

Thanks, I thought my tan helped

Sunday 30 May Legs and Shoulders

Legs

Leg Press: 150 x 15, 200 x 12, 250 x 10, 150 x 20, 100 x 20

Leg Curls: 50 x 12, 60 x 12, 70 x 12, 50 x 20

Leg Extensions: 60 x 12, 80 x 12, 80 x 12, 60 x 22

Shoulders

Ischemtic Iso Press (Weight per side)

25 x 8, 40 x 8, 50 x 8, 25 x 15

DB Side Lat Raises: 14 x 8 x 4 sets

Comment

I decided to keep legs weight low and finish off each exercise with a drop sets to failure.

I've also just got back from swimming with my son, who likes to hold onto me piggyback style as I swim, so I'm completely knackered now!