25/3/13 & 26/3/13

25/3/13 LEGS
(k not exactly just legs, but whatever)

Complexes
(Pendley row, deadlift, high pull, clean, front squat, push press, squat, good morning, push press)
40x3x3
60-85x1x1
Worked from 60 to 85, with 2.5kg increments, each lift done for a single rep. So first 'set' was the above lifts for 1 rep @ 60kg, final set was the same thing @ 85kg. As per all complexes, hands didn't leave bar till set was over, blah blah. 

Core Superset - 3 sets
A)Leg raise BW x 12
B)Ab wheel(legs on bench) BW x 8
C)Standing cable crunch 60x10
D)V-Crunch BW x 16
HOLY SHIT THIS WAS INTENSE.

Hamstring curls
60x3x10

Rear delt raise
7.5x3x20


26/3/13 PUSH

Bench
100x5x6
100x1x9

Incline bench
60x10,10,9,8,8

Narrow grip bench
60x2x12

Wide grip bench
60x2x10

Dips
BWx3x10

Push ups(feet elevated)
BWx3x9
I know what you're thinking, WTF 9 reps? your balls drop off? First three reps i paused for 3 seconds at the bottom, following three paused for 5 seconds, last 3 paused for 7 seconds.

Cable tricep ext
40, 45, 50, 55, 60 x 10 reps

Single side cable tricep ext
From 30 down to 15, AMRAP, 1 set