update

1/6/13
Steep incline bench
86*10*3
Superset with:
Pendley rows
up to 101*6

Narrow grip bench
86*2*10
Wide grip bench
73.5*2*12
Superset with:
Neutral grip pull ups
Bw*4*12

Incline bench
58.5*3*8
superset with:
Machine rows
60*3*12

Cable lat raise
7.5*5*16

Lat raise pyramid
from 1kg to 10kg, back down to 1kg, all 10 reps, no rest


2/6/13
Squat
136*4, 141*3, 146*2, 151*1
136*5*4

3 sec Paused Squat
101*5*5

Single side leg press
20(per side)*4*12, 1*20

Core circuit - 3 sets
Leg raise *12
Decline crunch *16


3/6/13
Press
71*(6, 5, 5, 4, 4, 4, 3, 3, 3, 3) (for a total of 40 reps)
Superset with:
Pull ups
Bw*14*7

Behind neck press
51*5*8
Superset with:
Lat pulls(plate weighted unilateral lat pull machine)
40(per side)*5*12

Dips
Bw*5*12
Superset with:
Rope Pulls
5*35m