19/8/13 LEG DAYYYYYYY

Squat
146*7*3
WOO first time squatting (relatively) heavy in veryyyy long. ATG no less. feelsgoodman.jpeg

Paused squat (3 sec)
116*6*6
battered, but not broken

Front squat
56*8*8
Was supposed to go for 86 for 5 sets of 8, but no way in hell was i going to be able to do that. so instead did some high-set shit, with a minute rest or less between sets

Hamstring curl
65*3*20

Single leg press
50*1*20

17/8/13 BB day (arms, whatever)

Face pulls
35*3*12

Incline bench
96*6*6
Superset with:
Wide grip lat pull
65*6*10
fkyeahpr

Hammer curls
20*3*10
Superset with:
Cable tricep ext
35*3*12
More of a pre-exhaust for the weighted work

Weighted pullups
10*5*8
Superset with:
Weighted dips
10*5*10

Barbell curls (21s)
26*3 sets
Superset with:
Reverse grip cable tri ext
30*3*16

Isolation curls
12*3*12
Superset with:
Unilateral cable tri ext
12.5*3*10

Rear delt cable crossover
7.5*3*12
Superset with:
Stiff arm lat pull
30*3*10

Leg raise
BW*5*10

16/8/13 PULL

Deficit muscle snatch
66*7*3
Used 10 kg plates instead of 20 because i was sharing the bar with some guys. 

Deadlift
158.5*6*6
Form FUBAR, but bar speed nice and sexplosive.

Lat pulldown (plate weighted unilateral lat pull machine)
(40, 42.5)*12
(45, 47.5)*10
50*8

Yates rows
(61, 66, 71, 76, 81)*10
gotta remember to drive my elbows towards my body. 

Neutral grip lat pull
(55, 65, 75, 85, 95)*8

Wide grip seated cable row
Can't remember the weight-set-reps, think i worked up to something like 75*12

Single side lat pull
(25, 27.5, 30, 32.5, 35)*8

Machine rows
62.5*5*12

Leg raise
BW*2*16
Didn't really have time to do any proper core work haha


P.S. for those of you who HAPPEN to give a fk.... my bodyweight hit 90.5 on an empty stomach today WOO.

14/8/14 PUSH

Paused bench (3 secs)
111*7*3
Superset with:
Pull ups
Bw*7*6
Bench weight increasing slowly but steadily. Wound in the middle of my callouses at the joint on finger opened up again on the pull ups. Annoying. 

Overhead press
71*6*6
Gotta start bringing my belt to school if i want to increase the weight. 

Incline bench
81*5*8
Superset with:
Lat pulldowns (plate weighted unilateral lp machine)
40*5*12

Dips (pause at bottom)
BW*1*AMRAP (14)

13/8/13 LEGS

Paused front squat (3 secs)
111*7*3
Almost blacked out on one set, placed the bar too high, pressed against my windpipe. Pretty interesting experience, lack of oxygen to brain and shit. 

Power cleans
88.5*6*6
blazed through these

Squat
121*7*6
the wider my stance is, the slower the bar speed gets. srsly too quad dominant when i squat. but whatever.

Leg press 21s
(105, 115, 125, 135, 145)

Hamstring curls
65*3*20


Didn't get any muscle cramps in my legs post training! Woo!

11/8/13 Random (arms mostly)

Face pulls
Worked up to 40*8, then worked down through weights, increasing reps.

Hammer curls
20*3*10
Superset with:
Cable tricep ext
30*3*12
More of a pre-exhaust for the weighted pull ups and dips

Weighted pull ups
20*5*6
Superset with:
Weighted dips
20*5*8
Range of motion on pull ups got really limited, not due to lack of strength, but because my biceps were so flushed with blood. 

Dumbbell curls
16*5*10
Superset with:
Overhead cable tri ext
25*5*10

Dumbbell pullovers
30*5*12
Superset with:
Rear delt cable crossovers
5(HAHAHA)*5*12

Stiff arm lat pulldowns
30*5*10
Superset with:
Unilateral cable tri ext
10*5*10

Isolation curls
12*3*12

10/8/13 PULL

Deadlift
176*7*2
Bar speed pretty fast, decided to stick to this weight. Callouses giving me some problems. zzz

Lat pulls (plate weighted unilateral lat pull machine)
45(per side)*5*10

Strict barbell rows (back parallel to floor)
56*5*12
Amazing how strict form allows you to do so much with less weight. Started feeling my rear delts after these. 

Lat pulldown (underhand grip)
75*5*10

Hypers
26*5*12

Machine rows
60*5*12
Also hit my rear delts. Good shit.

Random-assed circuit - 3 sets
Behind neck lat pulls
Unilateral underhand lat pulldown
Machine rows (plate weighted machine)
Just did these while waiting for my friend to be done. haha.