9/2/09
A) Deadlift 3X5,3,3 105kgs
B) Hyperextensions
1X20 BW
1X18 BW+12.5kgs
C) Chins 3X5,4,3 BW+10kgs
D) DB Rows 119 20kgs ea.
Ugh, was very tired today and it showed in my numbers. Just gives me a good excuse to rip it up on Friday.
11.2.09
A) Back Squats 6 65kgs
B) DB Seated Press 3X8,5,5 17.5kgs ea.
C) Dips 4 BW+10kgs
D) DB Shrugs 16 22.5kgs ea.
Was very rushed and had another shit day, quite pissed off.
13/2/09
A) Deadlift 3X5,2,2 105kgs
B) Hyperextensions
1X20 BW
1X21 BW+12.5kgs
C) Chins 3X5,4,4 BW+10kgs
D) DB Rows 21 20kgs ea.
Will reduce volume to one working set on most stuff now, hopefully this will speed up progress, might also change around rep ranges later.
16/2/09
A) Front Squats 8 52.5kgs
B) DB Seated Press 7 17.5kgs ea.
C) Dips 7 BW+10kgs
D) DB Shrugs 20 22.5kgs ea.
FS are a lot better than back squats, that is all.
18/2/09
A) Deadlift
7 107.5kgs
B) Hyperextensions
1X20 BW+15kgs
C) Chins
5 BW+11.25kgs
D) DB Rows
17 22.5kgs ea.
Felt great today and numbers show it. Was in the gym in the morning, instead of the afternoon as usual.
20/2/09
A) Front Squats 8 55kgs
B) DB Seated Press 8 17.5kgs ea.
C) Dips 6 BW+11.25kgs
D) DB Shrugs 2X16,14 25kgs ea.
E) Face Pulls 17 60lbs
edit: mid-back is very sore from front squats, good stuff.
23/2/08
A) Deadlift
7 110kgs
B) Hyperextensions
1X22 BW+15kgs
C) Chins
4 BW+12.5kgs
D) DB Rows
22 22.5kgs ea.
25/2/09
A) DB Seated Press
10 17.5kgs ea.
B) Dips
5 BW+12.5kgs
C) DB Shrugs
20 25kgs ea.
D) Front Squats
7 57.5kgs
Forgot Face Pulls, squat rack was full at start so did it last, I don;t know when I will move to the 20’s in shoulder press, maybe above 15 reps.
Might add a burnout/backoff set on chins and dips.
27/2/09
A) Deadlift
6 112.5kgs
B) Hyperextensions
1X25 BW+15kgs
C) Chins
5 BW+12.5kgs
D) DB Rows
20 27.5kgs ea.
Good stuff, won’t add drop set on chins. Forgot to say this before, but all my hypers are on a 45 degree angle not one one the flat ones.
2/3/09
A) Front Squats
6 60kgs
B) DB Seated Press
8 17.5kgs ea.
C) Dips
6 BW+12.5kgs
12or13 BW, lost count.
D) DB Shrugs
16 27.5kgs ea.
E)Face Pulls
18 60lbs
Backoff dips felt great will continue with it.
7/3/09
A) Deadlift
6 115kgs
B) Hyperextensions
1X20 BW+17.5kgs
C) Chins
5 BW+11.25kgs
9 BW
D) DB Rows
20 27.5kgs ea.
DB Rows were extra hard today, will look at vids to see if my set up is good.
Im gonna try sumo pulling for a few weeks and see what feels better and I might add lunges or something after front squats.
9/3/09
A) Front Squats
5 62.5kgs
B)Standing DB Press
7 17.5kgs ea.
C)Dips
5 BW+13.75kgs
10 BW
D)DB Shrugs
18 27.5kgs
Was pretty crap today, squats were basically 3 +1 +1, so I will probably stay on this weight a while.
11/3/09
A) Deadlift
6 117.5kgs
B) Hyperextensions
1X18 BW+17.5kgs
C) Chins
5 BW+12.5kgs
8 BW
D) DB Rows
20 27.5kgs ea.
Chins were a bit iffy in last reps of both sets.
13/3/09
A) Front Squats
7 60kgs
B)Seated DB Press
7 17.5kgs ea.
C)Dips
5 BW+13.75kgs
12 BW
D)DB Shrugs
18 27.5kgs
Was coming up on toes on Front squats, need to concentrate on driving through heels.
16/3/09
A) Deadlift
6 117.5kgs
B) Hyperextensions
2X12 BW+20kgs
C) Chins
5 BW+12.5kgs
D) DB Rows
25 27.5kgs ea.
Chins were a lot better form + ROM, deadlifts were faster. Forgot backoff chins set which is why DB rows were so much better.
18/3/09
A) Front Squats
10 60kgs
B)Seated DB Press
12 15kgs ea.
C)Dips
5 BW+13.75kgs
11 BW
D)DB Shrugs
18 27.5kgs
E) Face Pulls
20 50lbs
Should have extended rest periods.
20/3/09
A) Deadlift
5 120kgs
B) Hyperextensions
17 BW+20kgs
C) Chins
5 BW+12.5kgs
9 BW
D) DB Rows
L:15 R:16 30kgs ea.
My break off the ground for deadlifts is crap, so I will add a lot more quad work. Still need better set up for DB rows.
23/3/09
A) Front Squats
10 60kgs
B) Foward DB Lunges
7 20kgs ea.
C)Seated DB Press
13 15kgs ea.
D)Dips
5 BW+13.75kgs
10 BW
E)DB Shrugs
20 27.5kgs
25/3/09
A) Deadlift
5 120kgs
B) Hyperextensions
20 BW+20kgs
C) Chins
5 BW+12.5kgs
9 BW
D) DB Rows
12 30kgs ea.
Will up weight on chins + deads next time, grip was giving out on the DB rows.
27/3/09
A) Front Squats
8 60kgs
B) Foward DB Lunges
2X10,7 20kgs ea.
C)BB Push Press
7 45kgs
D)Dips
6 BW+13.75kgs
10 BW
E)DB Shrugs
20 27.5kgs