1.7.2013
Squats 10x10 82,5kg
02.07.2013
Benchpress 10x10 55kg
Triceps extensions 6x12 20kg
Dips BW 3x6
03.07.2013
Went hiking for 2 hours in the mountains. Pretty damn awesome up there. Legs are still sore as fuck. i was supposed to take a easy walk, but ended up hiking so now, i am barely able to walk at all lol.
04.07.2013
Deadlifts 5x5 110kg
barbell rows 10x10 50kg 60 sec pause between sets
Barbell row, with wide grip and arms out, not sure what this is called? anyway, felt it in the back of my shoulders and neck 4x8 40kg
Monday 8.7.2013
Seated military press 10x10 30kg
DB lateral raises 4x10 6kg
Reverse flyes 4x10 6kg
Tuesday 9.7.2013
Squats 8x10 85kg
Could not finish the 2 last sets on the squat because my lower back started hurting insanely much. I think this is because of bad glute/hamstring mobility? i get a slight tuck when going atg. Started stretching my hamstrings alot more so we will see if it improves.
Weight this morning 98kg/216lbs
Good news. Morning weight 95.5kg
25.7.13
Barbell deadlift
50kg 10 reps
70kg 5 reps
90kg 3 reps
120kg 3 reps
120kg 3 reps
120kg 4 reps
120kg 3 reps
Bent over barbell rows
50kg 10 reps
50kg 10 reps
50kg 10 reps
barbell facepulls
40kg 10 reps
40kg 10 reps
40kg 11 reps
Barbell bicepcurl
50kg 2 reps
40kg 5 reps
40kg 5 reps
Deadlift- focused on lowering my hips more-went good. 2 min pause between sets
1 min rest on accesory lifts.
weight 95.2 kg