backlog

21/1/13

Bench
97.5x8x6
Superset with:
Barbell rows
60x5x12
Dumbbell rows
30x3x12

Incline smith machine press
60x18
70x15
80x12
Superset with:
Neutral grip lat pull
90x3x10

Dips
BWx16, 12, 12
Superset with:
Incline pull ups 
BWx3x12


24/1/13

Squat
145x10x3
Rear delt raise
5x5x20


25/1/13

Press
67.5x8x5
67.5x1x8
60x7
50x10
40x16
Superset with:
Lat pulls

Delt raise(30s-1min rest)
7.5, 10, 12.5, 15, 17.5, 15, 12.5, 10, 7.5 x 12
5x2x30

Pull ups(clusters, 10-30 sec rest between each cluster set)
BWx3x5x5


26/1/13

Squat
140x6x5
120x10
100x15
80x20

Barbell curls
20x5x12

Hamstring curls
60x3x12

Bicep curls
15x2x12
17.5x1x10
20x1x8
12.5x1x20


SCHOOL SUCKS.