Haven't typed up a session in a while as I had lost my log book. So I have a new one!
Monday:
T-bar:
10x40kg+bar
10x80kg+bar
8x100kg+bar
8x100kg+bar
6x110kg+bar
ds:12x80kg+bar
Supersetted with bentover cable pull-downs:
12x100
12x100
10x100
10x100
10x100
BORs suppinated grip:
8x60kg
8x80kg
8x90kg
8x100kg
6x110kg
Close grip pull downs:
10x70kg
10x80kg
8x100kg
Wide grip pull downs:
10x70kg
8x90kg
8x100kg
Quick tricep superset:
Cable tricep extension:
10x100kg
8x100
8x100
7x100
6x100
Supersetted with DB tricep overhead extension:
6x14 (each arm)
6x14 (each arm)
6x14 (each arm)
6x12 (each arm)
5x12 (each arm)
Nice short sweet session. Got a great lat pump as a result so feel pretty good. Still carrying over some injuries from rugby but just focusing on working around them rather than exercising areas which aggrevate it.
I'm determined to get my t-bars a bit stronger, was hoping to get over 120kg, BORs need to get to over 120 too really. The reason I say "+bar" on t-bars is because the bar pivots on the bottom corner of the wall so although it's 20kg, there is some weight/force being taken by the wall. Technically the bar is loaded with 130kg at the end which is decent enough I guess.
My goals for the summer are to get my bench back up to 150kg (shoulder injury providing), squat 200kg, and deadlift 230kg. My aim for the end of the year are, 160kg bench, 200kg squats for reps, and 250kg deadlift, which would give me a total of 610kg which would do me quite nicely.
Monday:
T-bar:
10x40kg+bar
10x80kg+bar
8x100kg+bar
8x100kg+bar
6x110kg+bar
ds:12x80kg+bar
Supersetted with bentover cable pull-downs:
12x100
12x100
10x100
10x100
10x100
BORs suppinated grip:
8x60kg
8x80kg
8x90kg
8x100kg
6x110kg
Close grip pull downs:
10x70kg
10x80kg
8x100kg
Wide grip pull downs:
10x70kg
8x90kg
8x100kg
Quick tricep superset:
Cable tricep extension:
10x100kg
8x100
8x100
7x100
6x100
Supersetted with DB tricep overhead extension:
6x14 (each arm)
6x14 (each arm)
6x14 (each arm)
6x12 (each arm)
5x12 (each arm)
Nice short sweet session. Got a great lat pump as a result so feel pretty good. Still carrying over some injuries from rugby but just focusing on working around them rather than exercising areas which aggrevate it.
I'm determined to get my t-bars a bit stronger, was hoping to get over 120kg, BORs need to get to over 120 too really. The reason I say "+bar" on t-bars is because the bar pivots on the bottom corner of the wall so although it's 20kg, there is some weight/force being taken by the wall. Technically the bar is loaded with 130kg at the end which is decent enough I guess.
My goals for the summer are to get my bench back up to 150kg (shoulder injury providing), squat 200kg, and deadlift 230kg. My aim for the end of the year are, 160kg bench, 200kg squats for reps, and 250kg deadlift, which would give me a total of 610kg which would do me quite nicely.