Tag Archives: clean

Workout 2/05/2016

Posted by CookCakeKate in arm day, Workouts and tagged with , , , , , , , , ,

I think this was possibly the latest in the evening I’ve worked out before (6:30 pm) and that combined with having moved house across the weekend made for interesting energy levels. Still, a good workout!

3 sets:

  • 10 x Kettlebell clean and press each arm (8 kg, 10 kg, 10 kg)
  • 20 x wall ball slams (20 pound ball, so that’s… 9.07 kg)

3 sets:

  • 8 x barbell cleans (20 kg)
  • 8 x barbell presses (20 kg)
  • 8 x barbell bicep curl (20 kg)
  • 8 x dumbbell hammer curl (6 kg per hand)
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Workout 7/03/2016

Posted by CookCakeKate in arm day, Workouts and tagged with , , , , , , , , ,

Oh no! I forgot to write up Monday’s workout! Out of order. Bugger. Oh well! Arm/back/upper body workout, and my PT told me he thought I was having a strong day. When he says that I’m normally thinking to myself ‘hey, these weights are actually manageable and I’m keeping good form’ so that’s good.

Barbell complex x 3

15 kg x 8 reps, 15 kg x 10 reps, 20 kg x 8 reps

  • Bicep curl
  • Overhead press
  • Normal grip clean
  • Wide grip clean
  • Upright row (note: final set was with 15 kg for 8 reps, not 20 kg)
  • Bent over row
  • Clean and press

3 sets:

  • Lat pulldown x 10, 8 (25 kg) – 3 seconds down, 3 seconds up

Workout 13/01/016

Posted by CookCakeKate in arm day, Goals, Random thoughts, Workouts and tagged with , , , , , , , , , ,

Another PT workout- arm/shoulder day

4 sets:

  • 10-15 x inclined bench press (15 kg, 20 kg, 2 x 25 kg)
  • 10-15 x angled pull-ups
  • 10 x barbell cleans (15 kg x 1, 20 kg x 3)

2 sets dumbbell complex @ 8 kg each arm:

  • 10 x front raises
  • 10 x side raises
  • 10 x bent over flies
  • 10 x straight overhead presses