Friday 24/01/2014

Shoulders

  • Seated dumbbell press 10kg x 15, 20kg x 10, 30 kg x 10, 35kg x 6
  • Machine press 50kg x 10, 70kg x 8
  • Iso lateral raise 2 sets not sure of weight.
  • Rear delts 2 sets not sure of weight.

Legs

  • Leg extensions, 3 sets not sure of weight.
  • Leg press 100kg x 12, 140kg x 10
  • Squat 100kg x 12, 140kg x 6
  • Front squat machine 80kg x 12, 120kg x 10
  • Hamstring curls 2 sets not sure of weight (one from full deck)
  • Stiff leg deadlift 60kg x 10, 100kg x 8
  • Standing calf raise 70kg x 15, 100kg x 15
  • Seated calf raise 40kg x 15

Abs

  • Leg raise, 20, 20
  • Ab crunch, failure, not sure of weight or reps.

Shoulders

We started off with a warm up/stretch and then moved onto some seated dumbbell presses. We did 4 sets in total as we started on a very light 10kg set to rep a few out and get the blood flowing.

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Shoulder press machine was next. 2 sets in total, one to feel the weight and a second with maximum weight at around 4-8 reps.

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Iso Lateral was next for the lateral delts.

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Rear delts were next on the peck deck.

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Legs

After warming up we did three sets of leg extensions, starting light and increasing the weight.

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45 degree leg press was second and this was for 2 sets.

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Barbell squat for 2 sets.

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Front squat machine was next (Not a pic from today)

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Leg curls were next, again for two sets.

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Stiff leg deadlift for 2 sets.

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Standing calf raise for 2 sets.

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Seated Calf Raise for 1 set.

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Leg raises 2 sets around 15-25 reps.

Ab Crunches 2 sets max reps. (first time I tried this and loved it) this is also very comfy with my lower back despite the video o looking a little uncomfortable.

 

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