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  1.  
    #101 20-06-2009 04:42 PM
    BanZeh
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    Chest + biceps

    Benchpress

    bar x12
    50Kg x5
    80Kg x5
    80Kg x5
    80Kg x3 (spotter helped me on the 4th)

    Gironda dips

    bw x8
    bw x8 (went much better thanks to advice from Suj)

    Inc DB press

    24Kg x4 (was burned out tbh)

    Decline flyes

    12Kg x10
    14Kg x8

    Cable crossovers

    slow negs and hold and maximum extention

    20Kg x10
    25Kg x10
    20Kg x10

    Preacher curls

    30Kg x10
    30Kg x7
    30Kg x7

    Cable curls

    30Kg x10
    40Kg x8
    35Kg x8
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  2.  
    #102 22-06-2009 05:55 PM
    BanZeh
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    Back + triceps

    Deadlift

    70Kg x5
    110Kg x5
    130Kg x5
    150Kg x5
    160Kg x5 pb
    165Kg failed - exhausted
    110Kg x6

    Wide grip pullups

    bw x8
    +5Kg x6
    +10Kg x6
    +15Kg x3
    Lat pulldown
    70Kg x8

    Widegrip cablerow

    100Kg x10
    100Kg x8 2sec pause at contraction

    1 Arm DB row

    34Kg x8 45 sec rest
    40Kg x8 DB shrugs 45secs rest
    36Kg x8 45 secs rest
    40Kg x8 DB shrugs

    Skullcrushers

    25Kg x10 x2

    Tricep pulldown

    25Kg x10 x2

    Tricep angled bar pushdown

    20Kg x10

    dips

    bw x8


    Not a bad session was quite tired from doing circuit training earlier in the day yet still did a deadlift 5 rep max so was happy.
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  3.  
    #103 22-06-2009 07:40 PM
    suj
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    great going on the PB banzeh, thats good deadlifting mate
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  4.  
    #104 23-06-2009 04:24 PM
    beN123
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    Look like you've reached the numbers you wanted! nice one.
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  5.  
    #105 24-06-2009 06:21 PM
    BanZeh
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    Quote Quote
    Originally Posted by beN123 View Post
    Look like you've reached the numbers you wanted! nice one.
    I only just noticed this when you said. Guess Im gonna have to set some new goals lol
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  6.  
    #106 29-06-2009 06:41 PM
    BanZeh
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    Chest + biceps

    Benchpress

    60Kg x5
    80Kg x1
    90Kg x1
    100Kg x1
    75Kg x6
    50Kg x15 fast

    Gironda dips

    bw x10
    bw x8

    Inc DB press

    20Kg x10
    24Kg x8

    Decline Flyes

    12Kg x10
    14Kg x8

    Cable crossovers

    20Kg x10 2sec hold
    25Kg x10 fast
    25Kg x10 2sec hold
    30Kg x8 fast

    Preacher curls

    30Kg x10 x2
    30Kg x7

    Cable curls

    35Kg x10
    40Kg x8

    Ok workout, havent been able to do legs due to injury. 100Kg bench was good to do, but now going to give bench a rest and change to db pressing as i've become a bit bored with it and isnt feeling that comfortable at higher weights, dont know if its a flexibility issue?
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  7.  
    #107 29-06-2009 06:46 PM
    suj
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    good going on the bench mate!
    good session amazing numbers!
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  8.  
    #108 29-06-2009 06:51 PM
    BanZeh
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    Cheers Suj, just wish it felt more comfortable benching heavy lol
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  9.  
    #109 29-06-2009 06:57 PM
    suj
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    yeah mate, i'm the same, bench is my biggest let-down, i got to 90kg and just didn't find it comfortable, but stopped strength training for a while, gonna go hypertrophy way for a while (who knows might even help my technique doing higher reps)
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  10.  
    #110 29-06-2009 07:51 PM
    BanZeh
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    Ive read before that bench is supposed to be best performed at around 4-6 reps but I have found I've made progress before doing at least one set at 10 reps so I imagine hypertrophy might help. I'm generally coming to the conclusion the more I train that variation is a good thing anyway.
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