Wednesday
I was having a 'good back day' so...
CG Bench
to 120kg x paused and 2 x 1 reps at 140kg
LPD (hard machine)
highish reps to stack x 10 reps
Mid-iso-row
as above highish reps start to 50-kilos a side x 12 reps
Back stretches
However Thursday and Friday we're 'damned awful back days'. Back to the docs and a TON of paracetamol to go with the other drugs and an X-Ray at Mountain Ash Hospital (seen right away).
Showing posts with label Lat Pulldowns. Show all posts
Showing posts with label Lat Pulldowns. Show all posts
Friday, 15 July 2016
Wednesday, 29 June 2016
Wednesday 29th June 2016
Wednesday
Close Grip Bench Press
bar x 12 reps, 60-kilos x 8 reps, 80-kilos x 6 reps, 100-kilos x 6 reps, 120-kilos x 2 reps, 140-kilos x 1 rep
LPD
13p x 8 reps, stack x 8 reps, +6.5p x 8 reps
Low Row
13p x 15 reps, stack x 15 reps
Close Grip Bench Press
bar x 12 reps, 60-kilos x 8 reps, 80-kilos x 6 reps, 100-kilos x 6 reps, 120-kilos x 2 reps, 140-kilos x 1 rep
LPD
13p x 8 reps, stack x 8 reps, +6.5p x 8 reps
Low Row
13p x 15 reps, stack x 15 reps
Tuesday, 21 June 2016
Saturday thru Monday 21st June 2016
Saturday
V/Gripper work
Not like I wanted it to be - almost an afterthought so
Sunday
V/Gripper work
Again.
to
L/H: 5/6 x 12 x 1 reps (inc a3 x VVN)
R/H: 6/6 x 12 x 1 reps (inc a double)
Monday
DB Row
50, 70 and 90-kilo x 8 reps
V handle pulldowns
1/2 stack and full stack x 12 reps
CG Bench on smith
still need to work on my bench to get it back on form
to 62.5-kilos a side x 2, then 4 r/p reps.
V/Gripper work
Not like I wanted it to be - almost an afterthought so
Sunday
V/Gripper work
Again.
to
L/H: 5/6 x 12 x 1 reps (inc a3 x VVN)
R/H: 6/6 x 12 x 1 reps (inc a double)
Monday
DB Row
50, 70 and 90-kilo x 8 reps
V handle pulldowns
1/2 stack and full stack x 12 reps
CG Bench on smith
still need to work on my bench to get it back on form
to 62.5-kilos a side x 2, then 4 r/p reps.
Monday, 30 May 2016
Monday 30th May 2014
Monday
Lat Pulldowns
to stack + 61/2p x 8 reps
DB Bench Press
to 40-kilos @ x 6 hard reps
DB Row
to 90-kilos x 6L and 8R reps
MDB
4 x 1 reps RH only
Lat Pulldowns
to stack + 61/2p x 8 reps
DB Bench Press
to 40-kilos @ x 6 hard reps
DB Row
to 90-kilos x 6L and 8R reps
MDB
4 x 1 reps RH only
Monday, 9 May 2016
Monday 9th May 2016
Monday
Inc Bench Press
1st time in YEARS!!
60-kilos x 8 reps, 80-kilos x 4 x 8 reps (first set felt off due to not doing it in years), 60-kilos x 20 reps
s/s
LPD
8p x 12 reps, 16p x 12 reps, stack x 12 reps
Low Cable Row
12p x 12 reps, 16p x 12 reps, stack x 12 reps
Inc Bench Press
1st time in YEARS!!
60-kilos x 8 reps, 80-kilos x 4 x 8 reps (first set felt off due to not doing it in years), 60-kilos x 20 reps
s/s
LPD
8p x 12 reps, 16p x 12 reps, stack x 12 reps
Low Cable Row
12p x 12 reps, 16p x 12 reps, stack x 12 reps
Wednesday, 27 April 2016
Wednesday 27th April 2014
Wednesday
Light high rep workout. Still felt dizzy - need to eat more. Iffy belly yesterday equals a few pounds off since the weekend.
DB Bench
10 x 10, 20 x 20 and 30kg x 20 reps Left shoulder still off.
s/s
Lat Pulldowns
5p x 20 reps, 10p x 20 reps, and 15p x 20 reps
Iso Bench - incline
20-kilos a side x 20, 30-kilos x 20 and 35-kilos x 15-20
Penny Pinch
to
L/H: 8.75-kilos over set up x 4 x 3 reps, then 10-kilos x 3 r/p reps
R/H: to 13.75-kilos x 2 x 3 reps
Light high rep workout. Still felt dizzy - need to eat more. Iffy belly yesterday equals a few pounds off since the weekend.
DB Bench
10 x 10, 20 x 20 and 30kg x 20 reps Left shoulder still off.
s/s
Lat Pulldowns
5p x 20 reps, 10p x 20 reps, and 15p x 20 reps
Iso Bench - incline
20-kilos a side x 20, 30-kilos x 20 and 35-kilos x 15-20
Penny Pinch
to
L/H: 8.75-kilos over set up x 4 x 3 reps, then 10-kilos x 3 r/p reps
R/H: to 13.75-kilos x 2 x 3 reps
Wednesday, 6 April 2016
Wednesday 6th April 2016
Wednesday
Early-ish to gym and took my sweet time equals a decent workout.
CG Bench
to 120-kilos x 1, 130-kilos x 1 and 140-kilos x 1 rep
s/s
LPD
to stack +5p (all I could find) x 8 reps
Adj T/Bar
L/H: 1, 2, 2, 1 reps with working weight
R/H: 4 x 3 reps with working weight.
Early-ish to gym and took my sweet time equals a decent workout.
CG Bench
to 120-kilos x 1, 130-kilos x 1 and 140-kilos x 1 rep
s/s
LPD
to stack +5p (all I could find) x 8 reps
Adj T/Bar
L/H: 1, 2, 2, 1 reps with working weight
R/H: 4 x 3 reps with working weight.
Wednesday, 16 March 2016
Wednesday 16th March 2016
Wednesday
Took it easy on my left shoulder / pec
Iso B/Press
20/12, 30/12, 40/10 a aide
LPD
to tack + 6p x 12 reps
Adj/T/Bar
R/P style starting to creep in as we get heavy
L/H: same as last time but reps a bit better
R/H: up 2.5-kilos x 4 x 3 reps
Took it easy on my left shoulder / pec
Iso B/Press
20/12, 30/12, 40/10 a aide
LPD
to tack + 6p x 12 reps
Adj/T/Bar
R/P style starting to creep in as we get heavy
L/H: same as last time but reps a bit better
R/H: up 2.5-kilos x 4 x 3 reps
Monday, 29 February 2016
Monday February 29th 2016
Monday
Close grip bench press
to 140-kilos x 4 x 1 reps. Last one fast.
Left shoulder fascia aches.
LPD
to stack + 6p x 2 x 8 reps
DOTBDL - time
3 x time with form as before. One strict. Then 75-kilos x 20 reps, 90-kilos x 15+5 reps
Close grip bench press
to 140-kilos x 4 x 1 reps. Last one fast.
Left shoulder fascia aches.
LPD
to stack + 6p x 2 x 8 reps
DOTBDL - time
3 x time with form as before. One strict. Then 75-kilos x 20 reps, 90-kilos x 15+5 reps
Wednesday, 27 January 2016
Wednesday 27th January 2016
Wednesday
Silly boy should look at my diary ha ha. It was a leg day but...
CG Bench
to 145-kilos x 1 rep, 147.5-kilos x 2 x 1 reps
Lat Pulldowns
to stack + 6p x 8 reps
R/Thunder
The adjustable is being repaired (I've managed to knacker the weld on one side)
B/H: 60-kilos x 6-8 reps, 100-kilos x 3 reps, 120-kilos x 1 reps, 130-kilos x 3 reps, 140-kilos x 2 x 3 reps
R/H only: 150-kilos x 1 rep, 155-kilos x F
Stretching
Silly boy should look at my diary ha ha. It was a leg day but...
CG Bench
to 145-kilos x 1 rep, 147.5-kilos x 2 x 1 reps
Lat Pulldowns
to stack + 6p x 8 reps
R/Thunder
The adjustable is being repaired (I've managed to knacker the weld on one side)
B/H: 60-kilos x 6-8 reps, 100-kilos x 3 reps, 120-kilos x 1 reps, 130-kilos x 3 reps, 140-kilos x 2 x 3 reps
R/H only: 150-kilos x 1 rep, 155-kilos x F
Stretching
Thursday, 14 January 2016
Tuesday and Wednesday 14th January 2016
Tuesday
London for the day
Wednesday
CG Bench Press
to 100-kilos x 8, 10 and 12
LPD
to stack +6 x 10 reps (couldn't find the other stacker plate)
Adjustable thick bar
w/ups then 3, 3, 3 and 9 with working weight (5kg more than last time)
All s/s
Bwt: 282-283lbs. Huffing a bit but went for a good walk later (about 4 miles)
London for the day
Wednesday
CG Bench Press
to 100-kilos x 8, 10 and 12
LPD
to stack +6 x 10 reps (couldn't find the other stacker plate)
Adjustable thick bar
w/ups then 3, 3, 3 and 9 with working weight (5kg more than last time)
All s/s
Bwt: 282-283lbs. Huffing a bit but went for a good walk later (about 4 miles)
Wednesday, 23 December 2015
Wednesday 23rd December 2015
Wednesday
Awful nights sleep - some viral thing.
Dumbbell bench
It's been years since I did these
to 50-kilos x 2 x 6 reps
s/s
Low cable rows
to stack + 8p x 2 x 8 reps
LPD
stack x 8 reps, stack+8p x 8 reps
Awful nights sleep - some viral thing.
Dumbbell bench
It's been years since I did these
to 50-kilos x 2 x 6 reps
s/s
Low cable rows
to stack + 8p x 2 x 8 reps
LPD
stack x 8 reps, stack+8p x 8 reps
Wednesday, 9 December 2015
Wednesday 9th December 2015
Wednesday
Up crazy early but sensible o'clock at the gym
Lat Pulldown
to stack+7p x 8 reps
Close Grip Bench
to 140-kilos x 1 rep, 145-kilos x 2 x 1 reps
Pullover machine
stack x 8, 10 and 12 reps
Up crazy early but sensible o'clock at the gym
Lat Pulldown
to stack+7p x 8 reps
Close Grip Bench
to 140-kilos x 1 rep, 145-kilos x 2 x 1 reps
Pullover machine
stack x 8, 10 and 12 reps
Monday, 16 November 2015
Friday and Monday 16th November 2015
Friday
Gripper work
Monday
Pulldowns
to stack on H machine x 2 x 10 reps
Close Grip Bench
to 145-kilos x 1 slow and 1 better rep
V/Gripperto
L/H: 6/6 x VVN, VVN, 1, 1,
R/H: 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, 7/7 x F
MDB
2 x 1 reps easy
Gripper work
Monday
Pulldowns
to stack on H machine x 2 x 10 reps
Close Grip Bench
to 145-kilos x 1 slow and 1 better rep
V/Gripperto
L/H: 6/6 x VVN, VVN, 1, 1,
R/H: 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, 7/7 x F
MDB
2 x 1 reps easy
Monday, 26 October 2015
Friday and Monday 26th October 2015
Friday
Vulcan
Monday
LPD
to stack +5p x 8 reps
CGBP
to 145-kilos x 2 x 1 reps
Low Cable Row
to stack+6p x 10 reps
Grippers
L/H: CoC 3 x 2, 3+N, 2+N
R/H: CoC 3 x 4, GHP8 x 4 x 4
Vulcan
Monday
LPD
to stack +5p x 8 reps
CGBP
to 145-kilos x 2 x 1 reps
Low Cable Row
to stack+6p x 10 reps
Grippers
L/H: CoC 3 x 2, 3+N, 2+N
R/H: CoC 3 x 4, GHP8 x 4 x 4
Monday, 5 October 2015
Friday and Monday 5th October 2015
Friday
Vulcan work
Monday
CG bench
to 140-kilos x 2, 142.5-kilos x 2 x 2 reps
LPD
to stack x 10, 12 and 14 reps
1 arm rows
to 90-kilos x 1/6 and 6/6
Vulcan work
Monday
CG bench
to 140-kilos x 2, 142.5-kilos x 2 x 2 reps
LPD
to stack x 10, 12 and 14 reps
1 arm rows
to 90-kilos x 1/6 and 6/6
Monday, 14 September 2015
Friday and Monday 14th September 2015
Friday
Vulcan and JB gripper
Hard overload and negatives
Monday
CG Bench Press
to 140-kilos x 1, 2, and 3 reps
Lat Pulldowns
to stack +3p x 11 reps
One Arm Dumbbell Row
to 90-kilo bells x 8 reps a side
Vulcan Gripper
to
L/H: 6/6+B x VN, 6/7 x VN, 6/6+B x VVN, VVN
R/H: 7/7 x 1, F, 1, 7/8 x F, 7/7+B x VVN, F, VVN
Vulcan and JB gripper
Hard overload and negatives
Monday
CG Bench Press
to 140-kilos x 1, 2, and 3 reps
Lat Pulldowns
to stack +3p x 11 reps
One Arm Dumbbell Row
to 90-kilo bells x 8 reps a side
Vulcan Gripper
to
L/H: 6/6+B x VN, 6/7 x VN, 6/6+B x VVN, VVN
R/H: 7/7 x 1, F, 1, 7/8 x F, 7/7+B x VVN, F, VVN
Wednesday, 2 September 2015
Tuesday and Wednesday 2nd September 2015
Tuesday
Rolling Thunder
to
L/H: 127.5-kilos x 3, 4, 3 reps
R/H: 135-kilos x 3, 3, 3 reps
Wednesday
LPD
to stack +7 plates x 8 reps
Close Grip Bench
to 140-kilos x 1 (slow), 1 (fast), 2 fast and 2 fast
1 Arm Dumbbell Row
to 80-kilos x 8 reps
Rolling Thunder
to
L/H: 127.5-kilos x 3, 4, 3 reps
R/H: 135-kilos x 3, 3, 3 reps
Wednesday
LPD
to stack +7 plates x 8 reps
Close Grip Bench
to 140-kilos x 1 (slow), 1 (fast), 2 fast and 2 fast
1 Arm Dumbbell Row
to 80-kilos x 8 reps
Wednesday, 19 August 2015
Tuesday and Wednesday 19th August 2015
Tuesday
R/Thunder
L/H: to 126.25-kilos x 3 x 4 reps
R/H: to 132,5-kilos x 2 x 3 and 1 x 5 reps
Wednesday
late due to faffing around sorting out broadband issue
Iso Rows
to 120-kilos x 6 reps a side (1 at a time)
s/s
CG bench
to 140-kilos x 1, 1, 2 reps (more next time)
V handle pulldowns
to stack x 8 reps
R/Thunder
L/H: to 126.25-kilos x 3 x 4 reps
R/H: to 132,5-kilos x 2 x 3 and 1 x 5 reps
Wednesday
late due to faffing around sorting out broadband issue
Iso Rows
to 120-kilos x 6 reps a side (1 at a time)
s/s
CG bench
to 140-kilos x 1, 1, 2 reps (more next time)
V handle pulldowns
to stack x 8 reps
Monday, 27 July 2015
Monday 27th July 2015
Monday
In dire need of a lay down. Not helped by a 4.40 wake up.
Close Grip Bench
to 165-kilos x 1 rep. Heaviest in a while.
Lat Pulldowns (hard machine)
to 19p x 8 reps. Lower back twinged so knocked it on the head there.
Rolling Thunder
to 140-kilos x 1 rep each. Trid 160-kilos, 155-kilos x and 150-kilos all failed. Dropped back to 140-kilos x 1 left and 3 reps right and what a strain they were lol.
In dire need of a lay down. Not helped by a 4.40 wake up.
Close Grip Bench
to 165-kilos x 1 rep. Heaviest in a while.
Lat Pulldowns (hard machine)
to 19p x 8 reps. Lower back twinged so knocked it on the head there.
Rolling Thunder
to 140-kilos x 1 rep each. Trid 160-kilos, 155-kilos x and 150-kilos all failed. Dropped back to 140-kilos x 1 left and 3 reps right and what a strain they were lol.
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