Friday Night Weight Training Session

Submitted by Jon on Fri, 14/12/2007 – 11:12pm

I have had another one of those days where I prepare all day for training, and then only get around to starting really late. Spent the day reading up on circuit training, and came across a killer routine called “The Beast”.

Anyway, I did my usual weight training session, with additional triceps extensions.

I started by warming up with a 10kg disc, just standing shoulder presses followed by front presses (also called Neider presses).

I then did a set of 20 seated shoulder presses using an empty bar (10kg). This was followed by a few sets at 20kg, 25kg and 30kg. This evening I decided to work with a lower weight, but concentrated on more reps, better form, and slower lifts. I performed 10-12 reps instead of the usual 6-8.


I then did some bench presses, with a set of normal grip using the same 30kg bar, then close grips, then repeated with a 40kg bar. Then did another set of normal faster.

Next were bent over rows. I warmed up with 20kg then did two wrok sets of 40kg. Hard work, the second set I only managed 6 lifts.

I then did 4 sets of 10 barbell curls with 20kg. I finished off with some triceps extensions, as I had not done these for a while.

My arms now feel very tired. As I still do not have any specialist protein drinks, I made myself a large hot chocolate, with added double cream, as my post workout drink.

Now time to eat some sausages and drink some wine.

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