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 iso middle rows. Show all posts
Showing posts with label iso middle rows. Show all posts
Friday, 15 July 2016
Wednesday, 8 June 2016
Wednesday 8th June 2016
Wednesday
CG Bench on smith machine
to 60-kilos a side x 5 reps
Mid Iso Row
to 80-kilos a side (1 at a time) x 6 reps
Pullover machine
1/2 stack x 12 reps, stack x 12 reps
CG Bench on smith machine
to 60-kilos a side x 5 reps
Mid Iso Row
to 80-kilos a side (1 at a time) x 6 reps
Pullover machine
1/2 stack x 12 reps, stack x 12 reps
Tuesday, 29 March 2016
Monday 28th March 2016
Monday
Coleford, for a Festival of Transport, in the afternoon so sensible o'clock at the gym. And what a session. I almost done myself a mischief pulling on deadlifts. For a moment I thought I'd injured myself but as it is I was just very sore and tender the rest of the day as I am now the following morning.
DOTBDLTL - repsto 130-kilos x 9, 10 and 8+2+1 (almost down on on knee on rep 8 as I suddenly hit the wall, felt sore, carried on etc etc). Walking up and down between the last two parts.
Mid Iso-row
to 70-kilos an arm x 8 reps
s/s
Iso B/Press
high reps low weight due to twinge from before so:
20-kilos aside x 20, 35-kilos x 20 r/p reps, 55-kilos x 12 reps
Coleford, for a Festival of Transport, in the afternoon so sensible o'clock at the gym. And what a session. I almost done myself a mischief pulling on deadlifts. For a moment I thought I'd injured myself but as it is I was just very sore and tender the rest of the day as I am now the following morning.
DOTBDLTL - repsto 130-kilos x 9, 10 and 8+2+1 (almost down on on knee on rep 8 as I suddenly hit the wall, felt sore, carried on etc etc). Walking up and down between the last two parts.
Mid Iso-row
to 70-kilos an arm x 8 reps
s/s
Iso B/Press
high reps low weight due to twinge from before so:
20-kilos aside x 20, 35-kilos x 20 r/p reps, 55-kilos x 12 reps
Wednesday, 14 October 2015
Wednesday 14th September 2015
Wednesday
I'm wondering if, as I get stronger on some movements, they negate my efforts on others. That and the cold temp... Anyway
Close grip bench
to 145-kilos x 4 x 1 reps (earlier efforts were s-l-o-w)
Mid iso-rows
to 55-kilos x 8 reps
Pullover machine
stack x 8, 10 and 12 reps
V/Gripper
I'm wondering if, as I get stronger on some movements, they negate my efforts on others. That and the cold temp... Anyway
Close grip bench
to 145-kilos x 4 x 1 reps (earlier efforts were s-l-o-w)
Mid iso-rows
to 55-kilos x 8 reps
Pullover machine
stack x 8, 10 and 12 reps
V/Gripper
Wednesday, 20 May 2015
Tuesday and Wednesday 20th May 2015
Tuesday
W/Roller
to 85-kilos x 3 x 1 reps
Wednesday
Turns out it was a draw for £500 worth of supplements... but still!! Guts at 3am held me back and made me dizzy during the workout but have settled down now.
CGBP
to 80-kilos x 12, 25 and then 18+4 hard reps (rest pause)
s/s
Iso Lever Row
to 100-kilos a side x 8 reps
Iso Mid Row
to 40-kilos a side x 8+8 (rest pause)
Nice pumps all round if drained.
W/Roller
to 85-kilos x 3 x 1 reps
Wednesday
Turns out it was a draw for £500 worth of supplements... but still!! Guts at 3am held me back and made me dizzy during the workout but have settled down now.
CGBP
to 80-kilos x 12, 25 and then 18+4 hard reps (rest pause)
s/s
Iso Lever Row
to 100-kilos a side x 8 reps
Iso Mid Row
to 40-kilos a side x 8+8 (rest pause)
Nice pumps all round if drained.
Sunday, 22 March 2015
Wednesday and Friday 20th March 2015
Wednesday
Close grip bench
to 142.5-kilos x 4 x 1 fast enough reps
s/s
Lat Pulldowns
to stack + 7 stacker plates x 8 reps (added a link to give me the range)
Iso-mid-row
to 60-kilos a side x 8 reps
Friday
2 hand pinch
to 107.7-kilos x 3 x 1 and 3 x 2 reps (9 total).
Close grip bench
to 142.5-kilos x 4 x 1 fast enough reps
s/s
Lat Pulldowns
to stack + 7 stacker plates x 8 reps (added a link to give me the range)
Iso-mid-row
to 60-kilos a side x 8 reps
Friday
2 hand pinch
to 107.7-kilos x 3 x 1 and 3 x 2 reps (9 total).
Wednesday, 2 July 2014
Tuesday and Wednesday 2nd July 2014
Tuesday
2HP
Stub
Wednesday
CG Bench on smith (didn't wanna wait for Power rack)
to 155-kilos x 2 x 1 reps
s/s
LPD with D bar
to stack + 2 plates x 3 x 8 reps
Iso Mid-row
to 60-kilos @ x 8 reps
2HP
Stub
Wednesday
CG Bench on smith (didn't wanna wait for Power rack)
to 155-kilos x 2 x 1 reps
s/s
LPD with D bar
to stack + 2 plates x 3 x 8 reps
Iso Mid-row
to 60-kilos @ x 8 reps
Wednesday, 23 April 2014
Wednesday 23rd April 2014
Wednesday
Iffy belly - annoying
C G Bench Press
to 140kg x 4 x 2 reps
In between, for giggles and as a challenge between gym buddies, I did 13p x 30 reps on wide bar pulldowns
Iso Row Mid-row
to 60kg a side x 4 x 6 reps
Stiff legged deadlifts with a dumbbell
45kg x 15 reps, 60kg x 15 reps, 80kg x 15 reps
Iffy belly - annoying
C G Bench Press
to 140kg x 4 x 2 reps
In between, for giggles and as a challenge between gym buddies, I did 13p x 30 reps on wide bar pulldowns
Iso Row Mid-row
to 60kg a side x 4 x 6 reps
Stiff legged deadlifts with a dumbbell
45kg x 15 reps, 60kg x 15 reps, 80kg x 15 reps
Wednesday, 26 March 2014
Wednesday 26th March 2014
Wednesday
Close grip bench press
heavy sets: 140-kilos x 2 x 1 reps, 142.5-kilos x 2 x 1 reps, 145-kilos x 1 rep - d/s 60-kilos x 20 reps
s/s
Middle iso lever row
to 70-kilos x 6 reps
s/s (with bench)
LPD
to stack + 2 stacker plates x 8 reps
Close grip bench press
heavy sets: 140-kilos x 2 x 1 reps, 142.5-kilos x 2 x 1 reps, 145-kilos x 1 rep - d/s 60-kilos x 20 reps
s/s
Middle iso lever row
to 70-kilos x 6 reps
s/s (with bench)
LPD
to stack + 2 stacker plates x 8 reps
Subscribe to:
Posts (Atom)