update

30/7/13 PULL
Snatch grip deads
126*7*3

Lat pulldowns (plate weighted unilateral lat pull machine)
40(per side)*6*12

Good morning
46*5*8

Yates rows
76*4*10

Underhand grip lat pull
75*3*12

Hyperextensions
31*3*15

Machine rows
60*3*16

Leg raise
BW*3*15


31/7/13 Arms n shit
(Can't remember the weights, sets and reps. Just a random day in the gym to push the next legs/push/pull cycle back by one day so i can hit legs tmr at swf.)
Hammer curls, Cable tricep extension
Incline curls, Overhead cable tricep extension
Barbell curls, Single side cable tricep extension
Isolation curls, Dumbbell overhead tricep extension
Stiff arm lat pulldown
Rear delt cable crossover
Dumbbell pullovers