20-04-2010
deadlift 130x5, 150x5, 170x5 weightlifting shoes used
mid shin rack pulls -(hole #1) (3 inches elevated) 60x3, 100x3, 140x3, 180x3
shrugs 100x15,10 double overhand, hands were fucked by this point-texas power bar
standing pulldown abs 3-5 sets
20 mins intervals on crosstrainer
21-04-2010
Flat Bench 70x5 75x5 85x12 60x20-25 (didnt count)
Chins 8x3 with +10kg
Bradford Press 40kgx9,7,7
DB Rows 50kgx15 no straps
23-04-10 Squat
60x5, 80x3,3,3,3,3 (different setups) 100x2, 120x1, 140x1, 160x1 (add belt) 170x1, 100x5, 115x5, 130x5
Pause Squats 60x3, 70x3, 80x3, 90x3, 100x3
db rdl 15x15, 22.5x12, 30x12,12
seated calf raises 3 plates/side x 10 DC
pulldown abs #4x10, #5x10, #6x10, #7x10
20 mins cross trainer intervals
24/03/10 Military day
military 57.5x6 (wraps and belt)
chin ups 9x6 bw
incline db press 15x10, 22.5x10, 30x10 (pause at chest)
upright rose 20x10, 30x10, 40x10, 35x10
hammer curls bilateral 12.5x10,10,10,10
26-04-2010 Deadlift
140x3, 160x3, 180x3 (didnt feel at all like pushing this today,kept it light)
block pulls (mid shin) 140x2, 160x2, 180x2, 200x2, 230x1 (505lbs)
shrugs 100x10,10,10,10
pulldown abs #4x10, #5x10, #6x10, #8x10
28-04-10 Bench
Bench 90x5,5,5 supersetted with
chins 2x5 BW, 3x4 +10kg, 3x4+12.5kg
RGBP 60x8, 70x8, 60x8 supersetted with
DB rows 35x10, 52.5x8, 35x10
Pec Deck supersetted w/ rev pec deck
Reverse EZ curl supersetted w/ oh triceps ext ez bar (max set was +10kg each sidex10)
Some machine curls and tri ext to finish.
30-04-2010 Military + Squat
Military 47.5, 55x3, 62.5x3- not tough
Squat 105x5, 125x3, 140x5- so fucking deep i could see the whole of my ass between my legs.
Pause Squats 3x5 with 100kg (3 second pause)
Wweighted situps
03-05-2010 Deadlift
Deadlift 150x5, 170x3, 190x1
Sumo Deads (meant to be, but not so speedy) 100x2, 105x2, 110x2, 115x2, 120x2
Conventional Speed deads 100x2, 105x2, 115x2
Shrugs 5x10 @ 105kg
DB split squaats 12.5kg dumbells 4x6 Nice
Pulldown abs #3x15, #5x15, #7x10
Calves seated 2/sidex10,15,20,25,30,25,20,15
05-05-2010
Military 20x5,5 40x5, 50x5, 55x5, 60x5, 65x3, 70x1, 60x5
Chins (in between military) BWx5, +2.5kgx5, +5kgx5, +10kgx5, +15kgx5, +20kgx3, +30kgx3, bwx5,5,5,5
Cable rows #6x15, #8x12, #10x12,10,8
DB Rows 40x8,8 grip was shot at this point
some bis and tris
07-05-2010
Squat 115x5, 132.5x3, 147.5x1
leg press 3plates/sidex80
Box Squat 80x20
leg press 3plates/sidex20,20,20
leg ext 3x10
little rest=ouch
abs
15-05-2010
Incline Bench paused 90x4
16-05-2010
Squat 170x3, 190x1
17.05.2010 seated btn press 65x7
chins + cable rows
delt triad
18-05-2010
72.5x10 80x10 paused flat bench
chest press 23rp 175lbs
2 sets pec deck
2 sets incline bb
pinwheels 16rp 25kg
strict db curls
oh db ext
rope pressdowns
20-05-2010
deadlift 200x1, 180x2
leg ext 5-6 sets
leg press 2/sidex10, 4/sidex10, 6/sidex15, 5/sidex20, 4/sidex25, 3/sidex40
calves 5x12 + 1x24 on 3/side
decline weighted abs
21-05-2010
Btn press 60x10, 70x4, 60x8
chins bwx10, bwx15–>4–>3 rp
chest supported db rows 25x10,10,10–>
seated cables rows #8x15 reps
shrugs cable 2 sets 15 reps
delt triad 2 sets 12.5kg
22-05-10
track sprints 15x30m, hill sprints 6 sets
24-05-10
Incline paused 95x3, 60x16+4 unpaused
neutral grip dbs 25sx25
Pec Deck 3 sets
Pinwheels 30sx10–>4–>4
Machine curls,
Tri Ext 25x20, 32.5x20,20
26-05-2010
Leg Press 3.5/sidex60–>squat 80kgx15–>leg ext treble dropset–>leg ext partials treble dropset
Leg Press 2.5/sidex60–>squat 60x15–>leg ext treble dropset–>leg ext partials treble dropset
29-05-2010
military 65kgx3+3push, side laterals 15sx16, bradford press 40kgx10-12
Chins +10kg in rucksackx7, BWx9, Lat Pulldowns 90kgx12 (no straps)
DB Incline Bench Rows 30sx7, DB Rows 50x12, cable rows 90x15
DB Shrugs 47.5x12 grip went here.
30-05-10
incline bb 90x5 incline db 35sx9 hs incline 35/sidex13
pinwheels 32.5sx7 rev ez curls 30x12 hs curl 30x15
cgbp 80x5, oh tri cable ext 67.5x12, oh db ext 35x14
31-05-10
squat 60x8,8 90x4, 120x3, 150x1, add wraps 160x5
hs leg press 100x10,leg ext 50x12
stiff legs 60x8, 90x6, 130x6… POP! fucking torn ham
01-06-2010
HS Shoulder Press +15/sidex20, +30/sidex10, +45/sidex8,5 +30/sidex10,10
HS Lateral Raise +10/sidex10,10,10,10,6
Machine Shoulder press 67.5x15,10,10,10
Chins Bwx10,10,8,6
HS Iso-row 15/sidex15, 30/sidex12, 45/sidex7,4 30/sidex10,10
all done in 30-40 minutes.
6 months without an update-
Recent accomplishmetns include
deadlift 240kg x 1 (530lbs), 200kgx7, 190kgx8, 205kgx5, 220kgx3
squat 200kg x 1 (440lbs) 150kgx8, 160kgx5
Bench 110kgx5
Incline Bench 90kgx10, 95kgx8
at bodyweight of 102kg