Lex_300
Olympian Member
TROG Posts: 17
Forum Posts: 508
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Once again I was flying solo for this but that didn't matter because I had my playlist............
Until the battery ran out!!
Never been harder to grind through heavy lifting than with just the sound of nattering and a general distain for those getting in my way to spur me on! :)
Still another great session and good intensity throughout. Again I did alternate exercises this week as it helps me keep focus and stops the soul being fully destroyed by the back exercises.
BACK EXERCISES
Lat Pull Down To Front - 3 Sets
- 20reps, 16reps, 12reps, 8reps
- Weight increased each time.
T-Bar Row - 3 Sets
- 100kg x 14, 110kg x 10, 120kg x 8
Seated Close Grip Pull - 3 Sets (last set supersetted)
- Both arms at the same time
- 120kg (60kg per arm) x 12
- 140kg x 8
Superset - 160kg x 6, 120kg x 6, 80kg x 10
Lat Pull Down To The Rear - 3 Sets
- I do these lighter but hold each rep at the bottom for 2secs
- 16reps, 12reps, 10reps
Bent Over Rows - FST-7
- 7 Sets, 15reps, 30secs rest
- Done on the Smith Machine with 20kg plate either side....killer!
TRICEP EXERCISES
Straight Bar Push Downs (cables) - 4 Sets
- 18reps, 14reps, 12reps, 10reps
- Weight increased each set
V-Bar Push Downs (cables) - 4 Sets
- 16reps, 12reps, 10reps, 8reps
- Done heavier than the first exercise for the 3rd & 4th set
Rope Extensions (cables) - 4 Sets
- 20reps, 16reps, 12reps, 12reps
- Controlled hard reps!
Single Arm Hammer Grip Rope Ext - FST-7
- 7Sets, 15reps alternating from arm to arm no rest!
Due to doing the exercises alternately it means this workout ends with back to back FST-7's so its an absolutely brutal ending but leaves you feeling really full and with a great pump!
Overall improvements are coming along well and I seem to be maintaining good strength from week to week and mental drive and focus, as always, is very high!
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