Incline bench press (30')
60 x 1 x 3
75 x 1 x 3
90 x 1 x 3
95 x 1 x 3 (final rep forced)
Bench press
100 x 1 x 3
105 x 2 x 2
Incline db press
36 x 2 x 8
Pec deck (arms straight on pec deck machine)
36 x 3 x 8
27 x 3 x 12
Rear machine flies
25 x 3 x 15
CG bench press
70 x 1 x 6
75 x 1 x 5
80 x 1 x 4
Machine tricep extensions
41 x 1 x 12
50 x 1 x 10
59 x 1 x 8
Underhand cable extensions
10 x 1 x 8
7 x 2 x 12
1hr of abs
|
Thread: adams rugby log
-
05-05-2014, 01:30 PM #271
Chest , triceps and abs 5/5/14
-
05-07-2014, 03:03 PM #272
Legs and abs 7/5/14 (not 100%)
Front squats (to bench)
100 x 1 x 3
120 x 1 x 3
140 x 2 x 3
Good mornings
90 x 1 x 3
70 x 1 x 6
50 x 1 x 10
Leg press (machine)
100 x 1 x 10
120 x 1 x 8
140 x 1 x 6
160 x 1 x 4
Leg extensions (single leg)
59 x 2 x 8
39 x 1 x 20 (rp)
Hack squats
40 x 3 x 6 (30secs rest)
Seated leg curls
52 x 1 x 10
65 x 1 x 8
79 x 1 x 6
Seated calf raises
60 x 3 x 10
Toe press
120 x 3 x 20
Swiss ball leg curls
bw x 3 x 8
30mins abs
-
-
05-09-2014, 02:29 PM #273
Back, biceps and abs. 9/10/14
Underhand barbell rows
60 1 5
80 1 5
100 1 3
110 1 3
120 1 3
Machine hammer row
80 1 8
85 1 8
90 1 8
Seated cable row
79 1 6
59 2 10
39 1 10 (drop set)
Wg pull ups
Bw 4 5
Barbell shrugs
110 3 5
120 1 4
Machine preachers( single arm)
18 1 10
23 1 8
28 1 5
Ez bar curls
40 2 8
Hammer cables
20 3 8
Db shrugs
36 2 20
Kettlebell c curls
12 2 10
Rear machine flies
45 1 8
25 5 15
30 mins abs
-
05-12-2014, 03:51 PM #274
Chest, triceps and abs 12/5/14
Bench press
60 x 1 x 3
80 x 1 x 3
100 x 1 x 3
110 x 1 x 3
115 x 1 x 1
120 x 1 x 1 (bit of help from spotter)
Incline bench press
80 x 2 x 4
60 x 1 x 12 (3rp)
pec deck
36 x 2 x 10
23 x 1 x 10
Chest press
40 x 4 x 10
Incline hammer press
40* x 2 x 6
Cable flies
5* x 1 x 12
7.5* x 1 x 12
10* x 1 x 12
Machine tricep extensions
50 x 1 x 10
54 x 1 x 8
58 x 1 x 8
64 x 1 x 8
Tricep pushdowns (lp)
25 x 2 x 12
Overhead db extensions
10 x 2 x 7
dip machine
40 x 3 x 10
1hr abs
-
05-14-2014, 04:57 PM #275
Legs and abs 14/5/14
Front squats (to bench)
100 x 1 x 3
120 x 1 x 3
140 x 1 x 3
150 x 2 x 2
Rack squats (well below parallel)
100 x 3 x 3
Seated leg curls
52 x 1 x 6
66 x 1 x 6
79 x 1 x 6
93 x 1 x 5
Leg press (45')
140 x 1 x 8
170 x 1 x 7
200 x 1 x 6
Leg extension (single leg)
66 x 2 x 5
45 x 1 x 15
18 x 1 x 25
Cable pull troughs
20 x 1 x 8
23 x 1 x 6
26 x 1 x 6
Seated leg curl
39 x 2 x 25
Seated leg curl (single leg)
25 x 3 x 10
calf press
135 x 3 x 25
Seated calf raise
50 x 1 x 10
80 x 1 x 5
-
05-16-2014, 01:52 PM #276
Back and biceps 16/5/14
Underhand Bent over row
100 x 1 x 6
110 x 1 x 5
120 x 2 x 3
90 x 1 x 10
Machine Hammer row
80 x 1 x 10
100 x 2 x 6
50 x 1 x 10
Lat pulldown
60-70 x 3 x 6
standing cable row
40 x 2 x 12
Machine row
40 x 2 x 10
Preacher curl (single arm)
32 x 3 x 5
Ez bar curls
30 x 1 x 12
40 x 3 x 6
Kettlebell concentration curl
12 x 2 x 10
8 x 2 x 12
Cable hammer curls
20 x 2 x 8
Rear machine flies
40 x 2 x 10
Plate shrugs
25 x 3 x 35
Hang cleans
50 x 3 x 3
30mins abs
-
-
05-19-2014, 03:08 PM #277
Chest and Triceps 19/5/14
Incline bench press (45')
50 x 1 x 3
70 x 1 x 3
90 x 1 x 3
Bench press
100 x 1 x 2
105 x 1 x 2
110 x 1 x 2
80 x 1 x 12 (2rp)
Pec deck
70 x 1 x 8
60 x 1 x 10
30 x 2 x 20
Incline bench press (45')
50 x 1 x 8
60 x 2 x 6
Incline db flies
14 x 2 x 6
CG bench press
60 x 3 x 8
Tricep pushdowns
30 x 1 x 10
35 x 1 x 8
40 x 1 x 6
Cable high rows (lp)
20 x 3 x 15
-
05-21-2014, 04:24 PM #278
Legs and abs 22/5/14
Deadlifts
100 x 1 x 3
120 x 1 x 3
140 x 1 x 2 (with straps)
Barbell hip thrusts
100 x 3 x 6
Front squats (bottom up)
80 x 2 x 3
Leg press
200 x 1 x 8
150 x 1 x 10
100 x 1 x 12
Standing leg curl
80 x 2 x 8
40 x 1 x 15
Romanian deadlifts
80 x 2 x 6
Toe presses
200 x 2 x 25
100 x 1 x 15 (drop set)
abs
-
05-24-2014, 10:10 AM #279
Back and biceps 24/5/14
Bent over db row
30 x 1 x 10
40 x 1 x 8
50 x 1 x 6 (straps)
Lat pulldowns
60 x 1 x 8
70 x 1 x 4
Standing cable row (lp)
30 x 4 x 15
DB preacher curls
20 x 3 x 6
DB concentration curls
18 x 2 x 6,5
SM shrugs
90 x 1 x 12
110 x 1 x 12
130 x 1 x 6
Incline db shrugs
10 x 3 x 15
Barbell curls
30 x 1 x 20
Band seated rows
3 x 15
-
05-24-2014, 10:16 AM #280
-
-
05-26-2014, 01:29 PM #281
Chest and triceps and abs 26/5/14
Incline bench press (45')
80 x 1 x 3
85 x 1 x 3
90 x 1 x 3
95 x 1 x 1
Bench press (2 second pause)
90 x 1 x 3
80 x 4 x 3
Incline cable flies
5* x 1 x 12
6* x 1 x 12
7* x 1 x 12
8* x 1 x 8
Incline db press (15')
30 x 1 x 12
24 x 1 x 12
Tricep pushdown
40 x 1 x 6
45 x 1 x 5
50 x 1 x 4
DB floor press
24 x 3 x 8
Lying tricep extensions (cable)
5* x 1 x 12
7* x 1 x 12
9* x 1 x 12
Treadmill push ups (feet on ball)
bw x 3 x 10
-
05-28-2014, 01:50 PM #282
Legs and abs 28/5/14
Deadlifts
100 x 1 x 3
120 x 1 x 3
140 x 1 x 3 (straps)
Front squat (to bench)
100 x 1 x 6
120 x 1 x 4
130 x 1 x 3
Barbell hip raises
120 x 3 x 4
Seated leg curls
100 x 3 x 5,4,3
Standing leg curls
60 x 3 x 10
Stiff leg deadlifts
100 x 3 x 3
Leg extension 100 x 2 x 6
leg press 150 x 2 x 6
wall squat hold bw x 2 x 15 secs
Toe presses
95 x 2 x 15
Standing single leg raises
70 x 2 x 5
sm raises
70 x 1 x 50
10 sets of abs including weighted knee raises, crunches, Russian twists
-
05-30-2014, 05:39 AM #283
Back, biceps and abs 30/5/14
Bent over row
100 x 1 x 3
115 x 1 x 3
130 x 1 x 6 (straps)
Barbell shrugs (straps)
130 x 3 x 12
Hang cleans 60 x 3 x 5
Lat pulldown (2 sets in front/2 behind)
40 x 4 x 10 (30 secs rest, focus on retraction)
One arm db row
40 x 2 x 8
Band pull aparts
4 x 15
DB preacher curls
22 x 1 x 5
24 x 1 x 3
DB concentration curls
16 x 2 x 8,6
Incline db curls
10 x 2 x 10
4 sets of abs
-
05-30-2014, 12:11 PM #284
-
-
06-09-2014, 09:28 AM #285
Chest and triceps 9/6/14
Bench press
60 x 1 x 3
100 x 3 x 3
105 x 1 x 2
Pause Bench press (3 secs)
80 x 1 x 3
85 x 1 x 2
90 x 1 x 1
Incline db press (45')
30 x 2 x 10
Incline cable flies
8* x 2 x 8
Tricep pushdowns
40 x 3 x 8
Lying extensions (cross body)
10 x 2 x 8
CG Bench press
50 x 2 x 15,7
Band rows (focus on scap retraction)
bw x 4 x 15
Bookmarks