Mother of all backlogs.

1/2/13

Squat
(100, 110, 120, 130, 140,
130, 135, 140,
130, 135, 140,
130, 135, 140,
130, 135, 140)x3 reps

Hammer curls
20x3x12

Core superset1
(leg raise, cable crunches, v crunches)

Incline curls 
15x3x12

Core superset2

Barbell curls
30x3x12

Core superset3


2/2/13

Bench
105x8x4
Superset with:
Pull ups
BWx9x7

Incline dumbbell press
40x6, 35x8, 32.5x9, 30x10, 27.5x12
Superset with:
Smith rows
(50, 60, 65, 70, 75)x10

Narrow grip bench
75x2x8
Wide grip bench
60x2x10
Superset with:
Smith rows
80x3x8


3/2/13

Squat
140x3, 4, 5, 6, 5, 4, 3
120x12

Pause squat(7 sec)
100x1x5

Rear delt raise
5x5x20
Superset with:
Hamstring curls
60x3x12


5/2/13

Press
67.5x7x6
Superset with:
Wide grip lat pulldowns
worked from 50kg to 85kg

Delt raise
(7.5, 10, 12.5, 15, 17.5)x12
Superset with:
Stiff arm press downs

Delt raise
15x14, 12.5x16, 10x20, 7.5x30
Rear delt raise
5x2x30
Superset with:
Pull ups
Bwx6x8