Saturday 27 August 2010 - Chest

Incline DB Press: 22x8,30x6,40x6,46x4,50x8,50x8,50x7

Incline Fyes:20x8,30x8,30x8

Hi Incline BB Press: 60x4, 90x6,90x6,90x6, 60x12

Comment

Very quick sesh this morning as I was off down to help a friend in Sussex who is a rugby coach. His team was playing a selection match and he wanted my view on some new players. One lad was amazing, great sevens player, who played scrum half and basically played even one else off the park. The rest were a bit pony though!

Rab wrote:Very very strong on those inclines. Hows the shoudler feeling now?

It's better, but I always have to be careful. Some days are better than others and the damp like we've had down south all week doesn't help.

Sunday 29 August 2010 - Legs & Biceps

Legs

Superset

A1: Leg Extensions: 60kgs x10,10,10,10
A2: Leg Press: 170kgs x 10,10,10,10
A3: Leg Extensions: 60kgs x 10,10,10,10
A4: Walking Lunges: x 20,20,20,17

Stiff Legged Deadlifts: 60kgsx8,100kgsx8,100kgsx6

Leg Curls: 60kgs x 12repsx3sets

Biceps

FST 7 Curls: 20kgs x 8reps x 7 sets

Comment

Increased the weights on the leg superset and I really felt this. It's amazing how a small increase in weight can make such a difference.

With bicesp, weight and reps are staying the same, but the quality of the sets are better as I'm really squeezing the biceps and I feel the exercise much more.

Rab wrote:Good complete leg workout.

All this squeezing talk is making me need a shit

Had 2 already mate! Off to Kingston for a walk down the Thames, Ice cream and some lunch

Monday 30 August 2010 - Shoulders & Triceps

Shoulders

Ishemtic Iso Press (weight per side): 2512,50x12,55x8,60x6,40x12

DB Side Laterals:12x8.14x8.16x8

Triceps

CGBP: 60x8,80x8.90x8

Superset
A1 Overhead Triceps Rope Extension: 25x15,15,14
A2 Triceps Rope Extension: 20x15,15,15

Comment

Good fun and CGBP - old style bodybuilding!

What up big dog?

Rab wrote:Not his **** anyway. Far too old a silverback for that carry on

Eff off fanny boy!

My TRT gives me wood like a 14 year old.

Just a little test and I'm getting stronger, leaner and even more handsome!

Wednesday 1 September 2010 - Back & Biceps

Back

Ischemtic Iso Rows: (Weight Per Side): 50x10x5

Iso Rows: 130x8x2

Close Grip Pulldowns: 50x8,60x8,70x8

Cable Rows: 50x8,60x8,70x8,80x8

Biceps

Hammer Curls 26x8, 32x5/3/2

DB Curls 18x12

Comment

Took it easy today, but concentrated on excellent form

Friday 3 September 2010 - Chest

Incline DB Press: 24x8,32x6,42x6,46x4,50x7,50x8,50x8

Incline Fyes:22x8,30x8,36x6

Hi Incline BB Press: 60x4, 100x4,90x5,90x8,60x12

FST Cable Crossovers: 15x10x7

Comment

It's my 15th Wedding Anniversary, so I though I should celebrate by taking the day off and getting a good seh down the gym!

Increased weight and/or reps on most exercises. Please with the 4 reps with 100kgs on BB inclines, the 8 reps for 90 after was good as well. Defo getting strong on these.

I also heard a group of blokes remark on my size as I walk past, always nice to hear that

Saturday 4 August 2010 - Shoulders & Triceps

Shoulders

Ischemtic Iso Press Weight Per Side: 25x8,50x2,65x8,55x8,40x12

Side Laterals: 16x8x3

Seated Bentover Laterals: 12x8x2


Triceps

Elbows Flared Triceps Pressdown: 50x10,60x10,68x10,72x12

Overhead Triceps Rope Extension: 25x15,25x10,25x12

Triceps Rope Extensions:20x12x3

Comment

Very pleased with shoulder and triceps considering I trained chest yesterday.

Alex wrote:Strength is looking good overall mate.

I tried out FST sets with Incline BB the other week which wasn't a bad alternative.

Cheers Alex.

Sorry couldn't make it over, but out to kingston in a minute.

I prefer the crossovers for FST and less strain on joints for me. What sort of weight did you use?

Alex wrote:I would have done cables too but stations were in use and figured I's try it out.

Sets of 10x50kg worked out about right for me.

that equates to set reps of 50kgs within minimal rest, bloody hard by the sounds of it. Was you chest really pumped?

Sunday 5 September 2010 - Legs & Biceps

Legs

Giant Set

A1: Leg Extensions 60kgs x 10,10,10,10
A2: Leg Press 200kgx x 8,8,8,8
A3: Leg Extensions 60kgs x 10,10,10,10
A4: Walking Lunges BW x 20,20,20,20

Leg Curls 65x12x3

Stiff Legged Dead 70x6, 100x6

Biceps

DB Preachers: 18x12x4

DB Curls: 12x10x3

Comment

Added more weight on leg press part of giant set, drop reps slightly to compensate. Bloody hard that, really tough when you get to the walking lunges as legs like jelly.

Biceps, keeping weight lowish and getting much better results in terms of feel. Should result in new growth.


My son, the Pirate!

Wednesday 8 September 2010 - Back & Biceps

Back

Seated reverse Iso Pulldown: 50x10, 80x8,80x8

Ischemetic Iso Rows (weight per side) 40x10x3

Iso Rows: 130x8x2

Seated Cable Rows: 50x8,70x8,80x9

Biceps

Hammer Curls: 30x8x3

Comment

Was meant to train with Alex, but yet again had a meeting away from the office, this time in Wandsworth, so ended up training at RP which was packed, so just worked in using pussy weights on a iso rows!

health4ni wrote:why the stiff legged deadlift Si?

I know you have dodgy knees but maybe the semi-stiff legged variation (aka RDL) will be kinder to your back... or rather far less risky as you're able to keep the lumbar flat or slightly arched easier than with stiff legs.

More for hamstring area Scott and weights are low. I've done some RDL as well and used much more weight, so perhaps I should alternate?