Tuesday
Penny Pinch work
L/H: 12.5kg load x 4 x 3 reps
R/H: 14.75kg x 4 x 3 reps
Wednesday
Seated db press
10kg x 15 reps, 17.5kg x 15 reps, 25kg x 12 reps, 30kg x 12 reps
s/s
Hammer db curl
10kg x 15 reps, 17.5kg x 15 reps, 20kg x 12 reps, 22.6kg x 12 reps
O/Head T/Ext
6p x 12 reps, 10p x 12 reps
TPD
13p x 4 x 8 reps
F/W/Curl
20kg x 15 reps @, 30kg x 12 reps @, 40kg x bomb
Showing posts with label overhead tricep extension. Show all posts
Showing posts with label overhead tricep extension. Show all posts
Wednesday, 25 May 2016
Wednesday, 4 March 2015
Tuesday and Wednesday 4th March 2015
Tuesday
W/Roller
to 72.5-kiulos x 3 x 1 reps
Wednesday
Lacking in proper focus. Get you f'kin head on!!
Iso Press
to 67.5-kilos a side x F (left shoulder doesn't like me), dropped to 65 and got two.
Seated dumbbell curls (all done for change of pace)
7.5-kilos x 15 reps, 12.5-kilos x 15 reps, 17.5-kilos x 12 reps
s/s
Hammer curls
30-kilos @ x 8 reps,
s/s
Concentration Curls
12.5-kilos x 15 reps @
Overhead cable rope tricep extensions
7p x 12 reps, 10p x 12 reps, 12p x 12 hard reps
Called it a day. Faffing about.
W/Roller
to 72.5-kiulos x 3 x 1 reps
Wednesday
Lacking in proper focus. Get you f'kin head on!!
Iso Press
to 67.5-kilos a side x F (left shoulder doesn't like me), dropped to 65 and got two.
Seated dumbbell curls (all done for change of pace)
7.5-kilos x 15 reps, 12.5-kilos x 15 reps, 17.5-kilos x 12 reps
s/s
Hammer curls
30-kilos @ x 8 reps,
s/s
Concentration Curls
12.5-kilos x 15 reps @
Overhead cable rope tricep extensions
7p x 12 reps, 10p x 12 reps, 12p x 12 hard reps
Called it a day. Faffing about.
Monday, 3 March 2014
Sunday 2nd and Monday 3rd March 2014
Sunday
Up way to early for a Sunday then off to Bargoed. Shay doing a 120kg stone, bit of Viking Press (my left shoulder iffy - still an issue Monday), Yoke (added 150kg and I killed it ha ha) and some arm over arm sled dragging.
Monday
Seated Press
to 102.5kg x 3, 3, 5 reps*
s/s
Hammer DB Curls
to 55-kilos @ x 6 loose reps - d/s 20-kilos @ x 20 reps
OHTE
* shot my bolt pressing so...
to +60-kilos x 8 reps
TPD
* to 16p x 6 reps, 8p x 20 reps
Done. Iffy belly too.
Up way to early for a Sunday then off to Bargoed. Shay doing a 120kg stone, bit of Viking Press (my left shoulder iffy - still an issue Monday), Yoke (added 150kg and I killed it ha ha) and some arm over arm sled dragging.
Monday
Seated Press
to 102.5kg x 3, 3, 5 reps*
s/s
Hammer DB Curls
to 55-kilos @ x 6 loose reps - d/s 20-kilos @ x 20 reps
OHTE
* shot my bolt pressing so...
to +60-kilos x 8 reps
TPD
* to 16p x 6 reps, 8p x 20 reps
Done. Iffy belly too.
Monday, 24 February 2014
Sunday 23rd and Monday 24th February 2014
Sunday
Flew down (very fast driver ha ha) to Bridgend for the K2 event.
Monday
managed to catch my middle finger second knuckle skin putting a dumbbell away - ouch!!
Seated press - axle
to 100-kilos x 3, 3, and 2 reps
s/s
Hammer db curls
to 55-kilos x 4 reps (ugly as hell. I'd have preferred 52.5-kilos but the gym doesn't have any)
OHTE
to +72.5-kilos x 8 hard reps.
TPD
10p x 10 reps, 12p x 10 reps, 13p x 10 reps
Flew down (very fast driver ha ha) to Bridgend for the K2 event.
Monday
managed to catch my middle finger second knuckle skin putting a dumbbell away - ouch!!
Seated press - axle
to 100-kilos x 3, 3, and 2 reps
s/s
Hammer db curls
to 55-kilos x 4 reps (ugly as hell. I'd have preferred 52.5-kilos but the gym doesn't have any)
OHTE
to +72.5-kilos x 8 hard reps.
TPD
10p x 10 reps, 12p x 10 reps, 13p x 10 reps
Monday, 17 February 2014
Monday 17th February 2014
Monday
Comp training as from tomorrow.
Seated BB press in rack (been a while)
to 100-kilos x 2 x 4 reps + 60-kilos x 12 reps
Hammer db curls
to 50-kilos @ x 2 x 6 reps
OHTE
to +70-kilos x 11 reps
TPD
7p x 12, 12p x 12 reps
Comp training as from tomorrow.
Seated BB press in rack (been a while)
to 100-kilos x 2 x 4 reps + 60-kilos x 12 reps
Hammer db curls
to 50-kilos @ x 2 x 6 reps
OHTE
to +70-kilos x 11 reps
TPD
7p x 12, 12p x 12 reps
Monday, 10 February 2014
Monday 10th February 2014
Monday
Iso Press
to 3 x 3 x 62.5-kilos a side (last set lift off / spot)
s/s
Hammer db curls
to 50-kilos x 8 reps @ loose, 17.5-kilos x 17 reps d/s
Over head tricep ext (seated)
to +70-kilos x 12 reps
OH rope t/ext
6p x 8 reps, 10p x 8 reps
TPD 6 p x 12 reps
Iso Press
to 3 x 3 x 62.5-kilos a side (last set lift off / spot)
s/s
Hammer db curls
to 50-kilos x 8 reps @ loose, 17.5-kilos x 17 reps d/s
Over head tricep ext (seated)
to +70-kilos x 12 reps
OH rope t/ext
6p x 8 reps, 10p x 8 reps
TPD 6 p x 12 reps
Monday, 3 February 2014
Monday 3rd February 2014
Monday
Iso Press
to 62.5-kilos x 2 x 3 reps
Hammer DB Curls
to 50-kilos x 6 reps
OH Tricep Ext
to EZ Curl bar + 67.5 x 10 reps
Rope Tricep Ext
to 8p x 8 reps
OH Rope Tricep Ext
to 8p x 15 reps
Iso Press
to 62.5-kilos x 2 x 3 reps
Hammer DB Curls
to 50-kilos x 6 reps
OH Tricep Ext
to EZ Curl bar + 67.5 x 10 reps
Rope Tricep Ext
to 8p x 8 reps
OH Rope Tricep Ext
to 8p x 15 reps
Monday, 27 January 2014
Monday 27th January 2014
Monday
Iso Press
all over the place - got greedy plus the leg workout Saturday may have done me in lol
s/s
Hammer DB Curl
to 47.5-kilos x 6 loose reps - 15-kilos x 15 reps
OHTE
to +65-kilos x 12 reps
Cable OHTE
6p x 8 reps, 9p x 8, 8, 8 reps - d/s 6p x 10, 4p x 10 reps
Iso Press
all over the place - got greedy plus the leg workout Saturday may have done me in lol
s/s
Hammer DB Curl
to 47.5-kilos x 6 loose reps - 15-kilos x 15 reps
OHTE
to +65-kilos x 12 reps
Cable OHTE
6p x 8 reps, 9p x 8, 8, 8 reps - d/s 6p x 10, 4p x 10 reps
Monday, 20 January 2014
Monday 20th January 2014
Monday
Iso Press
to 63.75-kilos @ x 3 reps
s/s
Hammer DB Curl
to 45-kilos @ x 8 reps
OHTE - EZ
to +65-kilos x 10 reps
OHTE - Cable / rope / DRP machine
10p x 12 reps, 15p x 11, 12 reps
Plain, simple and brutal. Nice arm pump after
Iso Press
to 63.75-kilos @ x 3 reps
s/s
Hammer DB Curl
to 45-kilos @ x 8 reps
OHTE - EZ
to +65-kilos x 10 reps
OHTE - Cable / rope / DRP machine
10p x 12 reps, 15p x 11, 12 reps
Plain, simple and brutal. Nice arm pump after
Monday, 13 January 2014
Monday 13th January 2014
Monday
Late start. Very 'off' first thing.
Iso Press
to 62.5kg a side x 4 reps - 30kg a side x 15 reps
Hammer DB Curls
to 45kg @ x 6 reps - 12.5kg @ x 20 reps
OHTE
to +62.5kg x 12 reps (loose / sleeves)
TPD
10p x 12 reps
Late start. Very 'off' first thing.
Iso Press
to 62.5kg a side x 4 reps - 30kg a side x 15 reps
Hammer DB Curls
to 45kg @ x 6 reps - 12.5kg @ x 20 reps
OHTE
to +62.5kg x 12 reps (loose / sleeves)
TPD
10p x 12 reps
Monday, 6 January 2014
Monday 6th January 2014
Monday
BUSY today. Loads to do after gym.
Iso Press
to 61.25kg a side x 4 reps, d/s 40kg a side x 10 reps
s/s
Hammer db curls
to 42.5kg each x 6 reps, 15kg each x 20 reps
Over head tricep ext - ez bar
to +60-kilos x 12 hard reps (sleeves)
TPD - rope handles
8p x 10 reps
BUSY today. Loads to do after gym.
Iso Press
to 61.25kg a side x 4 reps, d/s 40kg a side x 10 reps
s/s
Hammer db curls
to 42.5kg each x 6 reps, 15kg each x 20 reps
Over head tricep ext - ez bar
to +60-kilos x 12 hard reps (sleeves)
TPD - rope handles
8p x 10 reps
Wednesday, 18 December 2013
Tuesday 17th and Wednesday 18th December 2013
Tuesday
piss poor - stopped and called it a day
Wednesday - '6's
Iso Press
to 60-kilos a side x 6 reps
Hammer db curls
to 47.5-kilos a side x 6 reps
OHTE
to bar +67.5-kilos x 10 reps (more than 6 ha ha)
TPD
12p x 6 hard reps (hard machine too) then 6p x 12 reps
piss poor - stopped and called it a day
Wednesday - '6's
Iso Press
to 60-kilos a side x 6 reps
Hammer db curls
to 47.5-kilos a side x 6 reps
OHTE
to bar +67.5-kilos x 10 reps (more than 6 ha ha)
TPD
12p x 6 hard reps (hard machine too) then 6p x 12 reps
Wednesday, 11 December 2013
Wednesday 11th December 2013
Wednesday
Iffy belly and snotty nosed. Trained half the workout with a bud so that helped loads
Iso Press
spot into position meant 2 x 3 reps x 67.5-kilos a side then faced into machine for 2 x 6-8 reps 20-kilos a side
Hammer d/b curls
to 45-kilos x 3 x 7 loose reps
OHTE
to 82.5-kilos approx x 12 hard reps (he did 90kg x 10)
TPD
10p x 10 reps hard lol
Iffy belly and snotty nosed. Trained half the workout with a bud so that helped loads
Iso Press
spot into position meant 2 x 3 reps x 67.5-kilos a side then faced into machine for 2 x 6-8 reps 20-kilos a side
Hammer d/b curls
to 45-kilos x 3 x 7 loose reps
OHTE
to 82.5-kilos approx x 12 hard reps (he did 90kg x 10)
TPD
10p x 10 reps hard lol
Wednesday, 4 December 2013
Wednesday 4th December 2013
Wednesday
rush, rush, rush
Iso Press
to 67.5-kilos a side x 3 and then 2 reps, d/s 47.5-kilos x 8 reps
Hammer d/b curls
to 45-kilos a hand x 3 x 6 reps
O/H/T/Ex
to +60-kilos (69) x 12 reps - sleeves on and spot into position
TPD
done as a finisher after above 12p x 8 hard reps
rush, rush, rush
Iso Press
to 67.5-kilos a side x 3 and then 2 reps, d/s 47.5-kilos x 8 reps
Hammer d/b curls
to 45-kilos a hand x 3 x 6 reps
O/H/T/Ex
to +60-kilos (69) x 12 reps - sleeves on and spot into position
TPD
done as a finisher after above 12p x 8 hard reps
Monday, 25 November 2013
Monday 25th November 2013
Monday
AWFUL nights sleep. Bed downstairs in office for the winter... urrggh
Iso press
to 67.5-kilos x 3 reps (last one v hard) = d/s 47.5-kilos x 8 reps
s/s
Hammer DB Curls
to 45-kilos each x 2 x 6 reps
Overhead Tricep Ext on e-z bar
to bar +55-kilos x 20 reps with sleeves on
TPD
burn / pump after above
12p x 10 reps = hard!!
Bwt: up a 1 or 2
AWFUL nights sleep. Bed downstairs in office for the winter... urrggh
Iso press
to 67.5-kilos x 3 reps (last one v hard) = d/s 47.5-kilos x 8 reps
s/s
Hammer DB Curls
to 45-kilos each x 2 x 6 reps
Overhead Tricep Ext on e-z bar
to bar +55-kilos x 20 reps with sleeves on
TPD
burn / pump after above
12p x 10 reps = hard!!
Bwt: up a 1 or 2
Monday, 18 November 2013
Monday 18th November 2013
Monday
Iso Press
to 67.5-kilos x 2 x 2 reps, - d/s 40-kilos x 12 reps
Hammer DB Curls
to 50-kilos x 6 reps
Overhead tricep ext (EZ bar)
to +50-kilos x 12 reps - d/s tpd 10p x 10 reps
Iso Press
to 67.5-kilos x 2 x 2 reps, - d/s 40-kilos x 12 reps
Hammer DB Curls
to 50-kilos x 6 reps
Overhead tricep ext (EZ bar)
to +50-kilos x 12 reps - d/s tpd 10p x 10 reps
Monday, 11 November 2013
Monday 11th November 2013
Monday
Iso Press
to 67.5-kilos x 3 reps - d/s 40-kilos x 10 reps
s/s
Hammer DB Curls
to 50-kilos x 6 reps @ - d/s 27/5-kilos x 8 reps
Overhead Tricep ext on e/z bar
bar + 20-kilos x 15 reps, +30-kilos x 15 reps, +40-kilos x 12 reps - d/s TPD 8p x 8 reps 'ouch' lol = pumped
Iso Press
to 67.5-kilos x 3 reps - d/s 40-kilos x 10 reps
s/s
Hammer DB Curls
to 50-kilos x 6 reps @ - d/s 27/5-kilos x 8 reps
Overhead Tricep ext on e/z bar
bar + 20-kilos x 15 reps, +30-kilos x 15 reps, +40-kilos x 12 reps - d/s TPD 8p x 8 reps 'ouch' lol = pumped
Thursday, 8 November 2012
Thursday 8th November 2012
Thursday
Sometimes I am a moron. That's it. Also my shaker broke and I opened my bag at the gym to gunk ha ha
Seated Press
to 107.5-kilos x 1 rep/ Too heavy so dropped back to 100-kilos x 4 reps. May look to do 3 x 3 with that next time.
DB Curls
Stayed light
10-kilos x 12 reps, 20-kilos x 10 reps, 30-kilos x 8 reps
s/s
Overhead tricep ext
5p x 12 reps, 7p x 10 reps, 10p x 8 reps d/s 5p x 8 reps
Haven't done these for a while and they always used to make my arms sore.
DB F/W/curl
20-kilos x 12 reps, 30-kilos x 10 reps, 40-kilos x 12 reps (nice)
Inch walk
No go with left hand but managed 2 20 feet lengths (1 at a time) with right banging away against my thigh.
Sometimes I am a moron. That's it. Also my shaker broke and I opened my bag at the gym to gunk ha ha
Seated Press
to 107.5-kilos x 1 rep/ Too heavy so dropped back to 100-kilos x 4 reps. May look to do 3 x 3 with that next time.
DB Curls
Stayed light
10-kilos x 12 reps, 20-kilos x 10 reps, 30-kilos x 8 reps
s/s
Overhead tricep ext
5p x 12 reps, 7p x 10 reps, 10p x 8 reps d/s 5p x 8 reps
Haven't done these for a while and they always used to make my arms sore.
DB F/W/curl
20-kilos x 12 reps, 30-kilos x 10 reps, 40-kilos x 12 reps (nice)
Inch walk
No go with left hand but managed 2 20 feet lengths (1 at a time) with right banging away against my thigh.
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