Was on my own today and forgot my notepad so here is what I can remember doing:
Squats - 60 x 8, 60 x 8, 60 x 8
Standing Press - 40 x 5, 40 x 5, 40 x 5, 40 x 7
Dumbbell Flyes - 12 x 8, 12 x 8, 12 x 8
Deadlift - 60 x 8, 80 x 7, 100 x 6
Lat Pulldowns - 55 x 8, 55 x 7, 55 x 6
Tricep Pulldowns - 41 x 10, 48 x 10, 55 x 8
Bicep Curls - 14 x 6, 14 x 6, 14 x 6
Decline Situps - 20, 20, 20, 20
Rowing Machine - 2000metres in 8mins
Had the day off work so I wasn't time constrained to my lunch break, and as such I tried to incorporate both Mondays and Tuesdays workout in one (seeing as I missed yesterdays).
Back to normal routine from Thursday.
Just get some Liquid Grip. The little bottle will last you a while since you only use a small amount. You'll thank me later. Just don't rub it in like lotion. Coat the hands lightly and let it dry.
Thursday 29/2/12 - Squat / Bench / Rows
Squat - 92.5kgs - 5,5,5,5,5
Bench - 55kgs - 5,5,5,5,5
Rows - 47.5kgs - 5,5,5,5,5
Squats - Heavy, but manageable.
Bench - After failing at this weight last week I am very happy to say I accomplished it this time!
Rows - Starting to struggle on a few reps now, but still plodding along.
Friday 30/3/12 - Squats / Press / Deadlift
Squat - 60kgs - 5, 5, 5, 5, 5
Press - 45kgs - 5, 5, 5, 5, 2
Deadlft - 115kgs - 3, 5
Squats - light, felt good.
Press - felt very heavy but manageable, then on the last set my strength just went and I barely managed two reps. Will be attempting this weight again next week.
Deadlift - Started off with the regular overhand, my hands were pretty sweaty, and just completely lost grip after 3 reps. Took a little rest, stepped back up to the bar, but this time with the mixed grip and managed to bang out 5 reps. Will be using this grip going forward on my heaviest sets as it does appear to make quite a difference.
mixed grip works great when lifting heavy. also chalk helps a ton also. for me my grip strength has never really been a problem yet. however the weight pulling on my hands/fingers hurts when tryin to hold the bar. so I new grip. I love it. I can lift comfortably and not worry about my grip. Ive gottin rid of traditional gloves all togther.
Monday 2/4/12 - Chest / Tricep
BB Bench Press - 50x8, 55x8, 57.5x5, 60x2
DB Incline Press - 18x8, 20x6, 22x7
BB Skull Crushers - 30x1, 10x15, 15x10
Machine Flyes - 70x8, 70x8, 70x8
Dips - 5, 5, 2
BB Bench Press - Lowered the weight again, did all those reps without a spot at all. Will attempt 52.5x8, 55x8, 57.5x6, 60x4 next week, then up it again week after (55x8, 57.5x8, 60x6, 62.5x4). Widened my grip a bit from what I have been doing and it felt much better.
DB Incline Press - These weights felt good, aiming for 8,6,4 reps in each set but just working until failure in the third whilst I can still manage more reps than 4. Will up the weight next time to 20x8, 22x6, 24x4
BB Skull Crushers - 30kgs was ridiculously too heavy for me, barely did 1 rep by myself. 10kgs was far too light, and even 15 too. Will start with 20kgs next time I do these and work from there.
Machine Flyes - Same weight I attempted last time, but much better form, less movement in the seat and really tried to keep things tight. Will probably up the weight next time we do these.
Dips - These killed me off, experienced the same muscle spasming I described in another thread here, if anyone would care to comment on that I would appreciate it.
Overall a good workout, left the gym feeling my chest and triceps had been worked hard.