23 & 24 nov

23/11/12

Squat
150x1
145x2
140x3
135x4
130x5

Press
72.5x10x3
72.5x1x5
Superset with:
Super wide grip lat pulldown
60x5x12
Wide grip lat pulldown
66x4x12
Lat pulldown
72x3x12
Narrow grip lat pulldown
78x2x10

Cable lat raise
(22, 18,13) x 12 dropset x 3
Superset with:
Standing single side cable row
36x3x20


24/11/12

Squat
145x8x3

Leg raise
BWx5x12
Superset with:
Reverse hypers
BWx5x15

Incline bicep curl
12.5x2x16
10x2x16
Superset with:
TuT  Cable crunch
72x4x8

Barbell curls
27.5x12
32.5x12
37.5x12
32.5x12
27.5x16
Superset with:
Seated lower ab crunch
BWx4x20

Last set. first and third rep not as deep. coulda woulda shoulda, whatever.