backlog: as massive as yo momma's ass

GREETINGS. Been !@#$%^&* busy with doing up my portfolio for submission (you can see dat chit here). K update time.


18/11/12

Squat
Work up to 157.5x1
150x2
140x3

Overhead press
70x8x4
70x1x8
Superset with:
Lat pulldowns

'Cheat' lat raises
12.5x16
15x14
17.5x12
20x10
Superset with:
Stiff arm pulldown
50x (12, 13, 14, 15)

Rear delt raise
5x3x20

SUCK MY TITS 

CHECK OUT DAT ASS. lol. rep pr as belated birthday present to self. good shit. 

19/11/12

Snatch

60x5x2

Deadlift

115x3

135x3

150x2x6

Reverse hypers

5x16

Superset with:

Leg raise

5x12

Cable crunch (TuT)

65x4x10

Superset with:

Hammer curls

17.5x12

20x11

22.5x10

25x10

Barbell curls

(17.5, 20, 22.5, 25, 27.5, 30) x 10

Intermittent with:

Seated leg raise

3x20

skinny fat. look at dat cellulite.

Not too bad a sessions, really feeling my lower back (not in a bad way)

20/11/12

Bench

102.5x8x4

102.5x1x6

Superset with:

Narrow neutral grip lat pulldowns

78x5x10

Single side standing cable row

45x4x12

Incline dumbbell press

(30x10, 20x10 dropset) x 3

Superset with:

Seated cable rows(variable grip width)

90x3x16

Decline push ups

bwx3x16

Intermittent with:

Lat raises

5x3x30

Purdy damn happy with bench. Not much grind, could have attempted another rep, but some stranger was spotting so didn't want to fail n chit. 

OKAY TIME TO GO DOWNSTAIRS TO GET MYSELF SOME GHETTO FITNESS. ATE A SHIT TONNE OF CARBS TODAY SO TIME TO MAKE MY BODY CRY. NO TEARS.