exams? AIN'T NOBODY GOT TIME FOR THAT

k. so my papers are over. FKYEAH BIATCH.

Paused squat (3 seconds at ROCK bottom)
120x5x5
Superset with:
Face pulls and pull ups

Bench
95x5x6
95x1x8
Superset with:
Dumbbell rows
30x6x12

Wide grip bench
60x3x16
Superset with:
Neutral grip lat pulldown
72x3x12

Flyes(slight incline)
12.5x16
15x14
17.5x14
Superset with:
Lat raise
5x3x30

Decline wide grip push ups(pause at bottom)
bwx16

Wide grip lat pulldown
47.5x30

WATCH THAT FAGGOT WORK IT

Bench felt slow today. must be cause the only carbs i got was two bowls of porridge yesterday LOL. since, from experience, i feel stronger after days that i carb up, i should carb up ALL DAY ER' DAY. other than that today was a good day. more squatting, and some core shit tomorrow! HUZZAH

28/11/12

Squatz
145x5x2
Intermittent with:
Face pulls and Pull ups

Press
67.5x5x6
67.5x1x7
Intermittent with:
Pull ups

Behind neck press
40x2x8
40x1x12
Arnold press
20x2x10
20x1x12
Superset with:
Lat pulldown
66x6x12

Rear delt raise
10x3x20
Superset with:
Single side cable row(standing)
36x1x12
45x2x12

Cable lateral raise
22x12, 14, 16
Superset with:
Wide grip lat pulldowns
42x12, 14, 16

Alright gotta get back to mugging. Can't wait for friday,

26/11/12 faggotry

gay pride parade in toilet!

85.5kg nao, so abit less cut haha

27/11/12 squat & bench

Squat
120x3
125x3
130x3
135x3
140x3x3
Intermittent with:
Face pulls and Push ups

Bench
107.5x10x3
107.5x1x5
Superset with:
Seated cable row (variable grip)
90x10x12
Dumbbell rows
30x4x12

Incline dumbbell press 
(30x10, 20x10) dropset x 3
Superset with:
Stiff arm pressdown
50x12
54.5x12
59x12

Lat raise
5x3x30

luv u deep deep

my spotter quite tarded. but all's good.

THIS is what i mean. really feel it in upper lats.

pretty good sesh today. hopefully from today onwards all my squats will look like that mwahaha. 

23 & 24 nov

23/11/12

Squat
150x1
145x2
140x3
135x4
130x5

Press
72.5x10x3
72.5x1x5
Superset with:
Super wide grip lat pulldown
60x5x12
Wide grip lat pulldown
66x4x12
Lat pulldown
72x3x12
Narrow grip lat pulldown
78x2x10

Cable lat raise
(22, 18,13) x 12 dropset x 3
Superset with:
Standing single side cable row
36x3x20


24/11/12

Squat
145x8x3

Leg raise
BWx5x12
Superset with:
Reverse hypers
BWx5x15

Incline bicep curl
12.5x2x16
10x2x16
Superset with:
TuT  Cable crunch
72x4x8

Barbell curls
27.5x12
32.5x12
37.5x12
32.5x12
27.5x16
Superset with:
Seated lower ab crunch
BWx4x20

Last set. first and third rep not as deep. coulda woulda shoulda, whatever. 

shit i do when i feel guilty

Didn't train yesterday, so went downstairs to do sum chit

Wide grip Pull ups 

5x5

Neutral grip pull ups

5x6

Chin ups

5x7

Superset with

Dips

15x6

Was supposed to train today, ended up watching skyfall with structural principles grp. not too shabby, but srsly daniel craig shrunk after casino royale. so... had another 'guilt' workout

Push ups 

5x20

Superset with

Inclined pull ups

5x20

That-shit-where-your-head-goes-under-the-bar-then-you-shoulder-press-yourself-back-up

20,16,12,8 (10 second rest)

Ghetto workouts are fine for maintenance n chit BUT I BETTER GO TO THE FKIN GYM TMR

backlog: as massive as yo momma's ass

GREETINGS. Been !@#$%^&* busy with doing up my portfolio for submission (you can see dat chit here). K update time.


18/11/12

Squat
Work up to 157.5x1
150x2
140x3

Overhead press
70x8x4
70x1x8
Superset with:
Lat pulldowns

'Cheat' lat raises
12.5x16
15x14
17.5x12
20x10
Superset with:
Stiff arm pulldown
50x (12, 13, 14, 15)

Rear delt raise
5x3x20

SUCK MY TITS 

CHECK OUT DAT ASS. lol. rep pr as belated birthday present to self. good shit. 

19/11/12

Snatch

60x5x2

Deadlift

115x3

135x3

150x2x6

Reverse hypers

5x16

Superset with:

Leg raise

5x12

Cable crunch (TuT)

65x4x10

Superset with:

Hammer curls

17.5x12

20x11

22.5x10

25x10

Barbell curls

(17.5, 20, 22.5, 25, 27.5, 30) x 10

Intermittent with:

Seated leg raise

3x20

skinny fat. look at dat cellulite.

Not too bad a sessions, really feeling my lower back (not in a bad way)

20/11/12

Bench

102.5x8x4

102.5x1x6

Superset with:

Narrow neutral grip lat pulldowns

78x5x10

Single side standing cable row

45x4x12

Incline dumbbell press

(30x10, 20x10 dropset) x 3

Superset with:

Seated cable rows(variable grip width)

90x3x16

Decline push ups

bwx3x16

Intermittent with:

Lat raises

5x3x30

Purdy damn happy with bench. Not much grind, could have attempted another rep, but some stranger was spotting so didn't want to fail n chit. 

OKAY TIME TO GO DOWNSTAIRS TO GET MYSELF SOME GHETTO FITNESS. ATE A SHIT TONNE OF CARBS TODAY SO TIME TO MAKE MY BODY CRY. NO TEARS.