Workout 25/02/2016

Arm day!

3 sets:

  • 10 x push ups with hands on a step-up board (with one ‘chock’ in the stack, so the base, one chock, then the board)
  • 15 x dumbell snatches each arm (10 kg dumbell)

3 sets:

  • 15 x 45 degree seated lat pulldown (unknown weight)
  • 15 x seated reverse grip rows (unknown weight)


Workout 16/02/2016

Arm day today! Some new stuff in there, but (as usual) altered to ensure the safety of my dodgy shoulders.

3 sets:

  • 12 x reverse grip lat pulldowns (25 kg, 30 kg, 35 kg)
  • 8 x kettlebell clean and press ¬†each arm (clean to rack hold, then press to palm facing forward) (12 kg each arm)

3 sets:

  • 5 x jump to pull-up with slow release
  • 15 x angled pull-ups
  • 15 x angled full-motion push-usp

Workout 2/02/2016

Arm/back/shoulder day with my PT. This workout made me cry… in the first 20 seconds. I don’t know if it was because I’d got up at 5 am (at least 2 hours earlier than my body would prefer), or because I’d had no coffee, or because I’d had a huge day the day before, or because there was some high emotion stuff going on, or because of hormones, but either way this workout got to me. I wasn’t doing anything out of the ordinary, besides higher-than-usual reps, but it got to me. My PT kept telling me that I was having a ‘strong day’, doing reps at high weight at a good pace, but it was frustrating to know that if my head had been in a better place I could have done even better.

2 sets:

  • 20 x barbell cleans (25 or 30 kg – unsure)
  • 20 x angled ring rows
  • 20 x pushups
  • 20 x bent over rows (same barbell and weight as the cleans)

1 set:

  • 10 x angled bench press on smith machine (10 kg + smith machine weight)
  • 10 x seated vertical lat pulls (unsure of weight)

Workout 19/01/2016

There’s been a bit of a gap between workouts. I’m not happy with it, there’s some reasons why life got too busy, but also I played too many mind games and didn’t commit where I should have. Anyway, hit the gym yesterday and here’s what I did:

3 sets:

  • Upright rows x 12 (15 kg)
  • Angled pull-ups x 12
  • Alternating dumbell presses x 20 (8 kg each hand)

3 sets:

  • Inclined bench press with dumbells x 10 (10 kg each hand)
  • Seated bicep curl and Arnold press x 10 (8kg each hand)