Training with the Angry Pirate - Arrrr!

by **simon m** on Wed Dec 09, 2009 8:23 pm

Wednesday 9 December 2009 - Shoulders & Arms

Shoudlers

Ischemtic Iso Press (weights per shoulder)

15 x 10, 30 x 10, 40 x 10, 45 x 10, 50 x 10, 40 x 10 drop set to 30 x 8

DB Side laterals

10 x 10, 14 x 10, 16 x 6

DB Front Raises

10 x 8, 12 x 10

Arms

DB Curls

10 x 10, 14 x 10, 18 x 8, 20 x 8, 24 x 4/3/3

Overhead Triceps Cable Extensions

22.5 x 10, 27.5 x 10, 30 x 10, 32.5 x 9

by **Alex** on Thu Dec 10, 2009 4:35 pm

Si if you end up training Chest on Sunday then I'll come over and train with you then as I doubt I'll get much done doing Legs on Saturday.

by **simon m** on Thu Dec 10, 2009 4:36 pm

Alex wrote:Si if you end up training Chest on Sunday then I'll come over and train with you then as I doubt I'll get much done doing Legs on Saturday.

I'll train back on Saturday and chest on Sunday, if we train early you can have brekkie after at mine.

by **Alex** on Thu Dec 10, 2009 4:42 pm

After I assume?

by **simon m** on Thu Dec 10, 2009 5:00 pm

Alex wrote:After I assume?

Yes, after! Then you can wrestle the boy!

by **Alex** on Thu Dec 10, 2009 5:04 pm

Sounds good to me.

by **Richard** on Fri Dec 11, 2009 10:38 am

How old is your boy Simon?

by **simon m** on Fri Dec 11, 2009 10:42 am

Richard wrote:How old is your boy Simon?

He's 5.

by **simon m** on Sat Dec 12, 2009 2:34 pm

Saturday 12 December 2009 - Chest

Flat DB Press

20 x 12, 30 x 8, 40 x 8, 48 x 3, 44 x 4, 40 x 6

Incline DB Press/Incline Fly Superset

DB 30 x8 Fly 22 x 8, DB 30 x8 Fly 22 x 6, DB 30 x 7 Fly 22 x 5

Comment

Pleased with the flat DB session as I hardly rest between sets and still managed some good weights, despite the DB's being so huge and cumbersome.

I then pulled something in my trap doin the superset, so cut the sesh short.

by **Richard** on Sat Dec 12, 2009 2:59 pm

Good work benching the 48s Simon.

I seem to be prone to trap pulls like that when I'm benching/pressing because of my back problem I think.

by **simon m** on Sun Dec 13, 2009 5:24 pm

Sunday 13 December 2009 - Back & Arms

Back

Iso Rows

80 x 12, 130 x 10, 150/4/2/2

Hammerstrength Pulldowns

90 x 10, 110 x 8, 120 x 5/2/2

Hammerstrength Reverse Pulldowns

80 x 10, 100 x 10, 110 x 9

Arms

Triceps Rope/DB Curls Super Set (Minimal rest between sets, just long enough for a gulp of water)

Rope 22.5 x 15 Curls 18 x 8, Rope 22.5 x 15 Curls 18 x 8, Rope 22.5 x 12 Curls 18 x 8

Comment

I had lunch with my parents and was slow bloated and full I though I might puke!

by **Alex** on Sun Dec 13, 2009 6:05 pm

Good going but I'm glad I didn't train with you as I think the sick bucket would have been required.

by **simon m** on Sun Dec 13, 2009 6:34 pm

Alex wrote:Good going but I'm glad I didn't train with you as I think the sick bucket would have been required.

I would have spewed mate, it was close on the iso rows!

Training with the Angry Pirate - Arrrr!

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Re: Training with the Angry Pirate - Arrrr!

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