by simon m on Sun Jul 29, 2012 3:53 pm
Some recent sessions:
Just a few notes from the sessions I do.
I try and train 4/5 days per week and keep sessions below 45 minutes as at 44 years old, my stamina isn't as good as It once was.
Tuesday 10 July 2012 - Shoulder & Triceps
Smith Press weights only not bar (Bar is circa 20kgs)
50kgsx8,90kgsx6,80kgsx8,70kgsx10 - I always build up to max weight fast for these presses then two drop sets to get blood in the muslce and never below 6 reps on any exercise
Face Down Rear Deltoid Dumbell Fly (weight per DB)
22kgsx8,28kgsx8,36ksx8,36kgsx7
DB Side Lat Raise: 18kgsx8x2
Triceps Rope Extension: 22.5kgsx12x3
[b]Comment[/b
Just a light triceps set to flush them after the heavy presses earlier. This took 30 minutes.
Simon Marsh Posted 18 days ago - Edit Post
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Simon Marsh
Wednesday 11 July 2012 - Back & Biceps
Low cable rows: 50kgsx6,60x6,70x6,80x6,90x6
Iso Plate Loaded Rows: 100kgsx8,150x8,180x5
Reverse seated iso pulldowns: 100kgsx8x2
Cable curls to forehead: 20x15,25x15,30x15
DB Curls: 22x8x2
Single arm cable curls to forehead: 15x15x3
Comment
Good session, nice weights used and done in 35 mins
Simon Marsh Posted 15 days ago - Edit Post
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Simon Marsh
Saturday 14 July 2012 - Chest
Incline DB Press: 25kgs x 12, 32.5x10, 40 x6, 52.5 x 6 x 2
Weighted Dips: 15kgs x 6, 25 x 10, 32.5 x5
[b]Comment[/b
Went boozing last night, not a good idea when you do weights the following day!
Simon Marsh Posted 14 days ago - Edit Post
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Simon Marsh
Sunday 16 July 2012 - Arms
Single arm spider cable curls: 10kgs x 12, 12.5kgs x 10, 15kgs x 10, 17.5 x 10 x 2
Triceps Rope Pulldowns: 25kgs x 12 x 3
Superset
DB Curls 22ks x 10 x 2
Triceps pressups 12 x 2
Overhead Triceps Rope Extensions: 25kgs x 12 x 3
Single Arm Cable Curls to Forehead 12.5ks x 15, 15ks x 15, 17.5 x 15
Comment
As I trained chest yesterday, the triceps moves are all light weight as all I'm doing is flushing blood through to help with recuperation from yesterday.
The Spider cable curls are the single best biceps exercise I know, complete isolation and really focused mind/muscle connection.
In terms of volume, I'm doing a lot, but arms seem to respond better that way. However, I never go to complete failre as this would be too taxing and counter productive.
Simon Marsh Posted 12 days ago - Edit Post
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Simon Marsh
Tuesday 17 July 2012 - shoulders and triceps
Smith Press weights only not bar (Bar is circa 20kgs)
40kgsx10,80kgsx8,70kgsx6, 60kgsx10 - slight nigle in the right shoulder, so kept the weight down - no need to injure myself.
Face Down Rear Deltoid Dumbell Fly (weight per DB)
24kgsx8,22kgsx8,38ksx6,36kgsx6 - heavier weight than last week - very hard
DB Side Lat Raise: 18kgsx8, 20kgs x 8 - heavier again
Triceps Rope Extension: 25kgsx12, 30kgsx12, 32.5x10 - weights up again
Comment
Despite a minor niggle, most weights heavier, so next week will try to underpin this weeks gains, by getting higher reps.
Simon Marsh Posted 10 days ago - Edit Post
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Simon Marsh
Didn't training Wednesday - I have a very heavy cold and whilst I might have been able to sheift a few weights around, sometimes you just have to give your body a break and come back when you're feeling better.
I will be training on Saturday down the Club at 9am and I'll be benching the 55kgs Dumbells.
Simon Marsh Posted 8 days ago - Edit Post
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Simon Marsh
Saturday 21 July 2012 - Chest
Incline DB Press: 25x10, 35x6, 45 x 6,55 x 6, 55x4
DIps Bodyweight 8x3
Comment
Ha d a problem with the 55kgs press as the Dumbells are rubber encase so massive and difficult to get into position, still not bad considering
Simon Marsh Posted 7 days ago - Edit Post
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Simon Marsh
Sunday 22 July 2012 - Arms
Single arm spider cable curls: 10kgs x 12, 12.5kgs x 10, 15kgs x 10, 17.5 x 10
Triceps Rope Pulldowns: 25kgs x 15 x 3
Superset
DB Curls 22ks x 10 x 2
Triceps pressups 12 x 2
Overhead Triceps Rope Extensions: 25kgs x 12 x 3
Single Arm Cable Curls to Forehead 12.5ks x 15, 15ks x 15, 17.5 x 15
Comment
Almost the same as last week, not really trying too hard as arms are easily fatigued. Will have a play around with exercises next time out though as I need a bit more size on the gunnnzzz.
Currently 17/5" cold, looking to go to 18" cold
Simon Marsh Posted 5 days ago - Edit Post
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Simon Marsh
Tuesday 24 July 2012 - Shoulders and Triceps
Side DB Lat Raises: 18ksx8,20kgsx8
Face down Rear Delt D Raises: 22x8,32x8,38x8x2 (Brutal)
Smith Shoulder Press Weight ex bar (bar circa 20kgs)
40x10,60x10,70x8,80x6,90x6,40x12
Triceps rope extensions 25x12x3
Comment
Changed the order of exercises and built up weight gradually on Smith Presses. Pleased with the results considering it was around 30o in the gym
Simon Marsh Posted 4 days ago - Edit Post
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Simon Marsh
Wednesday 25 July 2012 - Back & Biceps
Iso Plate Loaded Rows: 90kgsx8,130x8,190x5 - v heavy
Reverse seated iso pulldowns: 100kgsx8, 110kgsx8
Low cable rows: 50kgsx6,80x8,90x6
Straight Arm Pulldowns: 25x12, 35x12
DB Curls: 22x8x2
Hammer Curls 26x8
Single arm cable curls to forehead: 15x12x3
Comment
About 33c in the gym - so that was effing hard tonight!
Saturday 28 July 2012 - Chest
Incline DB Press: 25x10, 35x6, 45 x 6
Flat db Press: 55 x 6 x 3
DIps Bodyweight +20kgsx8, +25kgs x 8, +30kgs x 6
Comment
I had some help from Jamie to get the 55kgs bells in place, made life easuer!
Simon Marsh Posted 4 hours ago - Edit Post
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Simon Marsh
Sunday 29 July 2012 - Arms
Single Arm DB Spider Curls: 10kgsx12, 14x10, 16x10, 20x10, 20x8
Triceps Rope Pulldowns: 25x15x3
Superset - 1
A1: EZ Curls 21's 27.5ks - 21reps x 2 sets
A2: Triceps Pressups 2 sets of 15 reps
Superset - 2
B1: Triceps Elbows Flared Cable Pushdowns: 50ks x 2 sets of 15 reps
B2: Biceps Cable Curls to forehead: 25kgs x 15 x 2
Superset - 3
C1: Single Arm Cable Curls to forehead: 15kgs x 15 x 2, 17.5kgs x 10
C2: Overhead Cable Triceps Extensions: 30kgs x 15 x 3
Have YOU kissed your guns today?!