Tuesday, 2 December 2008

Tuesday 2nd December - BACK

HS pull down

20kg for 10
30kg for 10
40kg for 10

Wide grip pull down

5 plates for 10
7 plates for 10
9 plates for 10
11 plates for 10

HS rows

20kg for 10
30kg for 10
40kg for 10

HS pull up

20kg for 10
30kg for 10
40kg for 10

Hyperextensions

3 x 10 with 20kg

Close grip row to chest for lower traps

5 plates for 10
8 plates for 10
11 plates for 10

Really concentrated on strict form with contraction held for a second. Felt I could probably lift more weight but thats fine. I just wanted to make sure I was keeping form. Will increase slightly next week but still concentrate on a full range of motion with arched back and holding the contraction for a second.

Monday, 1 December 2008

Monday 1st December - CHEST

HS Bench Press

40kg for 10
80kg for 10
130kg for 10

An increase. Had a spotter but really pleased.

HS Incline Press

40kg for 10
80kg f0r 10
100kg for 10

Incline Dumbell Flies

50lbs for 10
55lbs for 10
60lbs for 10

Cut short - left for lunch time late. Had to get back to the office.

Wednesday, 26 November 2008

Thoughts on back training...

I was spotting one of the lads in the gym today. Some of the other lads shouted over that he should reduce the weight to keep form.

This sparked a conversation about how to keep strict form on pull downs for the lats.

I have already for a while thought that I am not getting the best out of my back training.

I read an interview with Dorian - king of backs - in which he says you need to keep a slight arch in the back, otherwise you might as well forget it. He and the guys in the gym also point out that you need to hold the weight for a second on full contraction.

If I am honest with myself I think I have sacrificed form in favour of lifting heavier weights. I have resolved to reduce the weight next week and I am going to ask someone to watch me and make sure that I keep strict form.

Thursday 26th November - LEGS

Leg extensions

10 plates for ten
14 plates for ten
16 plates for ten

Leg press

200kg for ten
240kg for ten
280kg for ten

Leg curls

20kg for ten
40kg for ten
50kg for eight and two forced reps

Standing calf raise

400lb for 10
500lb for 10
600lb for 10

Tuesday, 25 November 2008

Tuesday 25th November - CARDIO

Yup, went to the leisure centre. It was crowded. Had to improvise, so here's what I managed:

5 minutes on step machine (whilst waiting for other equipment)
25 minutes on the bike
10 minutes on the treadmill

40 minute session about what I am aiming for.

Tuesday 25th November - BACK

HS pull down

20kg for 10
40kg for 10
55kg for 8

HS rows

20kg for 10
40kg for 10
55kg for 10

HS pull up

40kg for 10
60kg for 10

Hyperextensions

3 x 10 with 20kg

Monday, 24 November 2008

New gym membership

My gym isn't great for cardio equipment and the opening hours don't help much.

Have discovered that the local leisure centre is offering free membership and the cardio equipment there is top notch. It is also open till 10pm.

Great news.

Now I need to start running!!! :-(