Tag: weight training

(SUMMER BODY) TUESDAY 15TH JUNE PM – BICEPS

Posted on by simonscholes in Blog, Sport

So this afternoon was a quick lunch session and I concentrated on biceps and just two exercises until exhaustion in the muscle. The first was inclined seated dumb bell curls:

16 sets of 12 reps @ 15kg 5 sets of 8 @ 10kg
EZ Bar 21’s 7 sets @ 20kg + bar

As you can see, I got the numbers into the reps and a real pump on the muscle too which was fun. It doesn’t take much to put the muscle into fatigue and get some real build going on.

It would seem my training is going well at the moment, now I just need to sort out my diet and get this summer body happening.

Training 27th May 2015

Posted on by simonscholes in Blog, Sport

As it was a bank holiday weekend we missed our usual Monday international chest session day. This meant we moved the session to Wednesday AM and after a shoulder session on Tuesday we knew this would be a difficult session.

Essentially it was like doing a pre exhaust exercise before the main compound movements.

So we cracked on, and I was frankly in bits.

Inclined Dumbell Chest Press: 4 x 8 @ 35kg Flat Dumbell Bench Press: 4 x 8 @ 35kg 1 x 8 @ 30kg 1 x 8 @ 25kg 1 x 8 @ 20kg 1 x 10 @ 17.5kg Cable Flyes: 1 x 12 @ 12.5kg 1 x 10 @ 15kg 1 x 6 @ 17.5kg 1 x 15 @ 10kg

Finish off with some core:
Machine crunch 5 x 15 @ 55kg
Roll Outs 2 x 10
Weighted Cable rope crunch 3 x 20 @ 55kg

After doing this session we’ve decided to move our shoulder session to Mondays and chest to Tuesday. The main reason being is it not only shakes up our sessions a little and keeps the body guessing, but, we also found the weight wasn’t needed to get a good pump as the shoulders where out of the equation when it came to lifting, hence why the weights where kept so low.