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
Showing posts with label one arm dumbbell rows. Show all posts
Showing posts with label one arm dumbbell rows. Show all posts
Monday, 14 September 2015
Wednesday, 5 February 2014
Wednesday 5th February 2014
Wednesday
Bad mood encouraged by soaking wet march to docs, wait, then gits at Job Centre being gits (ha ha). Helped mood for gym.
Iso Bench
to 61.25-kilos a side x 3 x 6 reps, 20-kilos a side x 20 pump reps
s/s
Iso P/Downs
to 80-kilos x 2 x 6 reps per arm
Pullover machine
stack x 12 reps
One arm db rows
to 90kilos r/h and 80-kilo left x 6 reps @
Cable row
stack x 8 reps
Bad mood encouraged by soaking wet march to docs, wait, then gits at Job Centre being gits (ha ha). Helped mood for gym.
Iso Bench
to 61.25-kilos a side x 3 x 6 reps, 20-kilos a side x 20 pump reps
s/s
Iso P/Downs
to 80-kilos x 2 x 6 reps per arm
Pullover machine
stack x 12 reps
One arm db rows
to 90kilos r/h and 80-kilo left x 6 reps @
Cable row
stack x 8 reps
Wednesday, 22 January 2014
Wednesday 22nd January 2014
Wednesday
Iso Bench
Still 'weak' on this. It's gonna be slow
to 65-kilos x 6 hard reps
s/s
Iso P/downs
to 81.25-kilos x 6 heavy reps
1 arm d/b rows
to 80-kilos x 6 reps - 35-kilos x 8 reps
Iso Bench
Still 'weak' on this. It's gonna be slow
to 65-kilos x 6 hard reps
s/s
Iso P/downs
to 81.25-kilos x 6 heavy reps
1 arm d/b rows
to 80-kilos x 6 reps - 35-kilos x 8 reps
Wednesday, 15 January 2014
Wednesday 15th January 2014
Wednesday
Left shoulder twinge seems to be making bench harder. Head down!! Higher rep start for chest and back
Iso Bench
set up x 15 reps, 20-kilos a side x 15 reps, 30-kilos a side x 12 reps, 40-kilos x 10 reps, 60-kilos x 6 hard reps (twinge), 678.5-kilos x 6 hard reps (as before), 40-kilos a side x 15 reps
Iso Pulldowns
double arm
20-kilos a side x 15 reps, 30-kilos a side x 12 reps, 40-kilos x 10 reps,
single arm
60-kilos x 6 reps, 80-kilos a side x 6 hard reps
1 arm d/b row
60-kilos x 8 reps, 65-kilos x 8 reps, 70-kilos x 8 reps
Left shoulder twinge seems to be making bench harder. Head down!! Higher rep start for chest and back
Iso Bench
set up x 15 reps, 20-kilos a side x 15 reps, 30-kilos a side x 12 reps, 40-kilos x 10 reps, 60-kilos x 6 hard reps (twinge), 678.5-kilos x 6 hard reps (as before), 40-kilos a side x 15 reps
Iso Pulldowns
double arm
20-kilos a side x 15 reps, 30-kilos a side x 12 reps, 40-kilos x 10 reps,
single arm
60-kilos x 6 reps, 80-kilos a side x 6 hard reps
1 arm d/b row
60-kilos x 8 reps, 65-kilos x 8 reps, 70-kilos x 8 reps
Monday, 2 September 2013
Monday 2nd September 2013
Monday
Iso Bench
to 83.75-kilos @ arm x 6 reps (assisted at start to get into position), 40-kilos x 8 reps
s/s
Iso P/Down
to 82.5-kilos @ arm x 6 or 8 reps (forgot)
1 arm db rows
to 80-kilos @ arm x 8 reps
DB F/W/Curls
40-kilos x 10 reps (no w/up), d/s 20-kilos x 15 reps
DB R/W/Curls
20-kilos x 10 reps (no w/up)
Iso Bench
to 83.75-kilos @ arm x 6 reps (assisted at start to get into position), 40-kilos x 8 reps
s/s
Iso P/Down
to 82.5-kilos @ arm x 6 or 8 reps (forgot)
1 arm db rows
to 80-kilos @ arm x 8 reps
DB F/W/Curls
40-kilos x 10 reps (no w/up), d/s 20-kilos x 15 reps
DB R/W/Curls
20-kilos x 10 reps (no w/up)
Sunday, 30 September 2012
Sunday 30th September 2012
Sunday
Just a few sessions left (9??)
LPD
to stack + 2 half plates x 8 reps
CG Bench
to 135-kilos x 3 x 3 reps - 100-kilos x 10 reps - 60-kilos x 15 reps
1 arm db row
to 80-kilos x 8 reps @
adj t/handle
Just a few sessions left (9??)
LPD
to stack + 2 half plates x 8 reps
CG Bench
to 135-kilos x 3 x 3 reps - 100-kilos x 10 reps - 60-kilos x 15 reps
1 arm db row
to 80-kilos x 8 reps @
adj t/handle
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