24 May 2012

22/05/12

Squat- 132x5 / 150x3 / 167.5x3 / 167.5x3x1

Bench- 95x5 / 110x3 / 122.5x2

Leg extension- 80x5x5

DB Bench- 40x5x5

Low row- 96x6x6

EZ curl- 40x5x5

This weak ass shit is getting me down :(

22 May 2012

16.05.12

Squat- 120x3 / 140x3 / 157x5 / 157x1/2/1/2
Bench- 90x3 / 102x3 / 115x4
Wiiiide grip- 70x3xf
Low row- 95x6x5
Rear flyes
SS
Guns

16 May 2012

16.05.12

Squat- 120x3 / 140x3 / 157x5 / 157x1/2/1/2
Bench- 90x3 / 102x3 / 115x4
Wiiiide grip- 70x3xf
Low row- 95x6x5
Rear flyes
SS
Guns

01.05.2012

Squat- 127x3 / 145x3 / 165x4 / 165x4x1 / 100x20 / 100x10

OHP- 67x3 / 77x3 / 50x3x10
SS
Chins- 3x10

Wide grip pulldowns

Guns
SS
Traps

10 May 2012

10.05.12

MP- 52x5 / 60x5 / 70x6
Deads- 110 / 150 / 190 / 210 / 235 (max)
Pulldowns
YTWs
Facepulls
SS
Guns

Would like to think with some more focused deadlift training that should move back up.

6 May 2012

05.05.12

Bench- 80x3 / 100x3 / 120 / 130 / 135
Wide grip- 70x2x20

Rows

Traps
SS
Guns

Power cleans- 60x3 / 80x3 / 100x3f

Rev pec deck
135 felt pretty good though a bit slow at lockout. Will be back over 140 in no time!

19 April 2012

19.04.12

C&P- 80x6x2

Deads- 147x5 / 170x5 / 193x6/2/1+iso

MP- 40x5x10
SS
Pullups- 5x6

YTWs

Guns n dips

16 April 2012

16.04.12

Squat- 120x5 / 135x5 / 155x5

Bench- 80x5 / 95x5 / 110x5

Guns and traps

Not bothered tonight, did my shit and fucked off

12 April 2012

12.04.12

OHP- 40x10 / 60x5 / 70x3 / 80x2
10x80x1 / 40x20
SS
Pull ups- 2x10 / 10x5 / 10

DB Press SS tates- 20x3x10

Rear delta


Was meant to dead lift but back still a little tender from weekend and wanted to get home. Peace

10 April 2012

10.04.2012

Squat- 132x5 / 150x3 / 167x3
+20k chains- 120x5x2
Bench- 95x5 / 107x3 / 120x4
+20k chains- 90x5x2
BB row- 90x5x6

DB curl- 20x3x10
SS
OH extension- 37x3x10
SS
Upright row- 28x3x10


Used chucks today and to be fair they made my squat feel much better, so for now I will not be using the olys

7 April 2012

07.04.2012

Deads- 150x3 / 170x3 / 200x3
OHP- 60x3 / 70x3 / 80x3 / 60x10 / 40x4x10
Chins/pulldowns- 3x10 / 3x10
Rear flyes
Guns
YTWs

Absolute gash, I'm not a morning trainer. Felt weak as piss, I wanted more than five for the deads but just the three were really tough.

3 April 2012

03.04.2012

Squat- 125x3 / 142x3 / 160x5
Bench - 87x3 / 100x3 / 112x5
+20k chains- 80x6x3
Low row- 95x5x6
Guns
SS
Traps