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26/06/2012

Chest and Tri's

Inc BB Press: 2x15 @ 62KG, 3x8 @ 92KG.
DB Flys: 3x12 @ 22KG DBs.
Inc DB Press: 3x6 @ 38KG DBs, then drop-set with 20KG DBs until failure on each set.
Bodyweight Dips: 3x12
Close Grip Bench Press: 3x12 @ 50KG.
Rope Pull Down: 3x12 @ ?KG.
EZ O/H Tri Ext: 3x12 @ 30KG.

Good sessions, strong incline pressing there!

I agree. Some great pressing in that workout. Incline pressing is very good for the upper-pecs.

Thanks guys and the upper chest is exactly what I want to focus on - I've taken the grip a little wider as well.

27/06/2012

Back and Bi's

Deads: 3x8 @ 110KG.
Lat Pull Down: 3x8 @ Level 13.
Machine Rows: 3x10 @ Level 12.
BB Bi Curl: 3x8 @ 40KG.
Seated DB Curls: 3x8 @ 20KG DBs.
Standing Alt DB Twist: 3x10 @ 20KG DBs.
Chins: 2x6 @ Bodyweight.
Underhand Chins: 2x6 @ Bodyweight.

29/06/2012

Legs and Shoulders

BB Squats: 3x8 @ 112,122,132 KG.
Seated Calf Raise Machine; 3x12 @ 60KG.
Hammy Curls: 3x8 @ 100KG.
Seated DB Shoulder Press: 3x8 @ 32KG DBs.
Front to Side Raise: 3x12 @ 12KG DBs.
Behind the Back Shrugs: 3x 70KG.

Chest and Tri's

Flat Bench Press: 3x6 @ 102KG
Incline Bench Press: 3x10 @ 80KG
DB Flys: 3x10 @ 15KG DBs
Declien DB Press: 3x8 @ 25KG DBs
Bodyweight Dips: 3x8
Close Grip Bench Press: 3x8 @ 40KG.
Reverse Close Grip Bench: 3x10 @ 55KG.
Rope Pull Down: 3x8 @ 75KG (Cable Machine).
Press-Ups: 3x failure

This was a tough sesh as we didn't give much rest hence the lighter than normal weights but it sure did burn!

There's some big weights being lifted here ahaydock!

03/07/2012

Back and Bi's

Chins: 3x8 @ Bodyweight
Pull-Ups: 3x8 Bodyweight
Deads: 3x5 @ 112KG.
Lat Pull Downs: 3x8 @ Level 11
Rows: 3x10 @ 70KG
Standing Hammers: 3x12 @ 18KG DBs.
EZ Bar Preachers: 3x10 @ 30KG EZ Bar.
Arm Curls: 3x8 @ ?KG using the Cable Machine.

04/07/2012

30 mins CV.

06/07/2012

Legs, Shoulders and Abs

BB Squats: 3x8 @ 110, 120 and 130KG.
Legs Press: 3x10 @ 240KG.
Seated Calf Raise Machine: 3x15 @ 60KG
Seated DB Shoulder Press: 3x6 @ 35KG DBs.
Shoulder Machine Thingy: 3x10 @  110KG.
Cable Side Raises: 3x12 @ ?KG.
Weighted Crunches: 3x15.
Hanging Knee Raises: 3x12.

Looks like a great session there mate. Just a quick question, how do you rate the side lateral raises for the shoulders? I keep meaning to add them to my routine along with rear lateral raises for the shoulders. I want to bring out my side delts a bit more. What do you recommend? light for hypertrophy or heavy raises.

Cheer mate and I quite like them - I tend to combine them with Front Raises, but I go light as I find this better than heavy for these.

08/07/2012

5 Mile Road Run.

09/07/2012

Chest and Tri's

Incline Bench Press: 4x8 @ 102KG.
Incline DB Press: 3x8 @ 25KG DBs.
Bodyweight Dips: 3x12.
Wide-Grip Incline Press: 3x10 @ 55KG.
Rope Pull Down: 4x12 @ 40KG.
Close Grip Press: 3x10 @ 40KG.
3x Press-Ups to failure.

Again very little rest so had to lighter on the weights.

10/07/2012

3 Mile Run.

More great sessions Alex, any goals your after at the minute?

Cheers Steve.  Just trying hard to get ripped and get that six-pack.  I am being very strict on my diet and it is paying off.  Only downside the reduced calories mean I'm not hitting the weights I was but TBH I would rather look more lean and lift lighter weights.

11/07/2012

Back and Bi's

Deads: 3x5 @ 110KG.
Bent Over BB Rows: 3x10 @ 70KG.
Lat Pull Down: 3x10 @ Level 12.
3x 21's: 18KG DBs.
Standing Alt DB Twists: 3x8 @ 22KG DBs.
Cable Bi Curls: 3x10 @ ?KG.
2x Bodyweight Chins.
2x Bodyweight Pull-Ups.

Reduced calories or not still impressive numbers Alex! It's one of those things when your on reduced calories you will find it hard to keep the weights going up or even the same like you say. I was ok for the 1st month or so on my big cut for my wedding last year then with the weight loss and lesser calories the weights plateud.

Whats your diet looking like at the minute - you still doing low carbs or switched back to keto style?