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Tuesday 22/5/12
Lat pulldowns
55kgs x 8
48kgs x 8
41kgs x 10
41kgs x 6
35kgs x 8
DB Curls (Standing)
14kgs x 8
14kgs x 8
14kgs x 4
BB Rows
40kgs x 8
40kgs x 8
40kgs x 8
DB Arnold Press
18kgs x 7
18kgs x 6
16kgs x 8
Machine Rows
41kgs x 10
41kgs x 10
41kgs x 8
Thursday 24/5/12
Bench
65kgs x 5
65kgs x 5
65kgs x 5
65kgs x 5
65kgs x 5
Boom! Got it on third attempt. Onto 67.5kgs next week.
Squats
90kgs x 5
90kgs x 5
90kgs x 5
90kgs x 5
90kgs x 5
This felt a lot better this week, lower back wasn't giving me as much issues, and neither were my legs. Onto 92.5kgs next week.
Rows
50kgs x 5
50kgs x 5
50kgs x 5
Running out of time and it was ridiculously hot in the gym, so we cut the rows short at 3 sets.
A good workout on the whole, hopefully I can have a repeat performance tomorrow in the OHP and deadlift.
Last Fridays workout...
Friday 25/5/12
Squat
70kgs x 5
70kgs x 5
70kgs x 5
OHP
40kgs x 5
40kgs x 5
40kgs x 5
40kgs x 5
40kgs x 5
Deadlift
130kgs x 3
Still no juice for the deadlift. If I fail again next week then I will deload back down to 110kgs~
Monday 28/5/12
DB Bench Press
20kgs x 10
22kgs x 10
24kgs x 8
24kgs x 6
24kgs x 4
Never done these before, so just trying to get to grips with it. It seems 24kgs would be a starting weight for me.
CGBP
47.5kgs x 8
47.5kgs x 8
47.5kgs x 8
DB Incline Flyes
14kgs x 7
12kgs x 7
12kgs x 7
Supersetted with...
Pressups
BW x 10
BW x 7
BW x 7
Those incline flyes were a bit strange compared to the flat bench ones! Felt a lot heavier on an incline than being laid flat.
Tuesday 29/5/12
Pullups
BW x 5, 4, 3
Lat Pulldowns
55kgs x 8
48kgs x 8
41kgs x 8, 8
DB Curls
14kgs x 8, 6, 5
DB Arnold Press
18kgs x 8, 8
Machine Rows
48kgs x 8, 8
So last Thursdays and Fridays workouts didn't happen because work was absolutely mental and I couldn't get away.
This week I have the week off, but I am going home and so won't be able to go to the gym. I do have some dumbbells at home, but from what I remember they only go up to about 12kgs. I might end up throwing them around a bit, but if I do it will be nothing log worthy.
So I guess I will resume after a week off, I am hoping it isn't to detrimental to my strength!
Been over a week. Haven't given up have you?