Bench: 92.5x5x4, 80x2x6
Dips: 65 total.
Press: 60x2x3, 62.5x3, 63.5x3, 63.5x2 (3rd rep fail). A little to heavy.
Kirks: 60x5x5
Wednesday, 28 September 2011
Tuesday, 27 September 2011
Day 9
Squat: 140x1, 160x1, 180x2x1, 160x4x3, 130x12. The 12 rep set hurts.
Leg Press: 80x15, 120x2x15, 160x15, 180x15. That last set hurt a little too.
Chins: 36 total. I still hate chins.
One Arm Row: 16x6, 26x6, 28x6, 30x6, 32x6, 12x2x20.
Hammer Curls: 12x3x12, 10x2x12.
Leg Press: 80x15, 120x2x15, 160x15, 180x15. That last set hurt a little too.
Chins: 36 total. I still hate chins.
One Arm Row: 16x6, 26x6, 28x6, 30x6, 32x6, 12x2x20.
Hammer Curls: 12x3x12, 10x2x12.
Monday, 26 September 2011
Day 8
Bench: 80x5x6, 65x15.
DB Incline: 26x6, 28x6, 30x6, 32x6, 34x6, 36x6, 12x20.
DB Shrugs: 34x2x12, 36x12, 38x12, 40x12, 44x12.
Dips: 8, 8, 8, 10.
Push Ups: 5x10.
Hell of a workout. Noticeable gains already.
DB Incline: 26x6, 28x6, 30x6, 32x6, 34x6, 36x6, 12x20.
DB Shrugs: 34x2x12, 36x12, 38x12, 40x12, 44x12.
Dips: 8, 8, 8, 10.
Push Ups: 5x10.
Hell of a workout. Noticeable gains already.
Day 7
Deadlift: 155x5x3, 135x2x6. I know the weights are light but the volume for this just killed me. My hand were also destroyed from gripping the bar so much. Got blisters.
Bent Rows: 40x5, 60x5, 62.5x5, 65x5, 67.5x5.
Chins: 6,6,5,3,3,3,4,3,3.
DB Curls: 14x12, 12x2x12.
Bent Rows: 40x5, 60x5, 62.5x5, 65x5, 67.5x5.
Chins: 6,6,5,3,3,3,4,3,3.
DB Curls: 14x12, 12x2x12.
Thursday, 22 September 2011
Day 6
Bench: 92.5x5x3, 75x12
Press: 40x4, 42.5x4, 45x4, 50x4, 60x4, Bar only x2x20
BB Shrugs: 100x5, 120x5, 130x5, 140x5, 150x5, 100x20
Dips: 60 total.
Press: 40x4, 42.5x4, 45x4, 50x4, 60x4, Bar only x2x20
BB Shrugs: 100x5, 120x5, 130x5, 140x5, 150x5, 100x20
Dips: 60 total.
Tuesday, 20 September 2011
Day 5
Squat: 170x5x2, 130x12. The sets across were all good but the twelve rep set was tough. Had to really suck them in after 10.
Leg Press: 5 sets of 12. Worked up to 5 plates.
DB Rows: 18x20, 14x: 16, 12, 8, 6, 20.
Chins: 34 total
DB Curls: 12x3x12
Liam Messam the All Black flanker was in the gym today. He's been a regular for New Zealand lately but was controversially left out of the World Cup squad. He could probably best be described as huge. He did a bunch of 100kg bench sets (full ROM), incline bench in the smith machine, tricep pushdowns, bent over lateral dumbell raises but no squats unfortunately.
Leg Press: 5 sets of 12. Worked up to 5 plates.
DB Rows: 18x20, 14x: 16, 12, 8, 6, 20.
Chins: 34 total
DB Curls: 12x3x12
Liam Messam the All Black flanker was in the gym today. He's been a regular for New Zealand lately but was controversially left out of the World Cup squad. He could probably best be described as huge. He did a bunch of 100kg bench sets (full ROM), incline bench in the smith machine, tricep pushdowns, bent over lateral dumbell raises but no squats unfortunately.
Saturday, 17 September 2011
"One For The Apocalypse"
Day 4
Bench: 80x5x5, 65x15.
DB Incline: 20x6, 24x6, 28x6, 34x6, 36x5 (was supposed to be 6 but didn't want to go to failure) 26x8 (was supposed to be 12) 18x12 (got this one right). With only about 40 seconds rest between sets, these DB inclines ended up being pretty tough after my bench session. Misjudged the increments a little but no big problem. Will have a better idea of my ranges for next week.
BB Shrugs: 60x12, 70x12, 80x12, 100x12 (straps)
Dips: 30 total
Push ups: 5x10.
My chest got absolutely destroyed.
Bench: 80x5x5, 65x15.
DB Incline: 20x6, 24x6, 28x6, 34x6, 36x5 (was supposed to be 6 but didn't want to go to failure) 26x8 (was supposed to be 12) 18x12 (got this one right). With only about 40 seconds rest between sets, these DB inclines ended up being pretty tough after my bench session. Misjudged the increments a little but no big problem. Will have a better idea of my ranges for next week.
BB Shrugs: 60x12, 70x12, 80x12, 100x12 (straps)
Dips: 30 total
Push ups: 5x10.
My chest got absolutely destroyed.
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