Monday 21/5/2012
Bodyweight - 97kg
Training - Bench Press
Bench press
Bar x 10
60kg x 10
100kg x 3
140kg x 1
160kg x 7
172.5kg x 3 paused
172.5kg x 3 paused
172.5kg x 3 paused
185kg x 2 first paused
160kg x 6
97kg x 13 paused
Machine curl 5x10
Delt machine 5x10
Tuesday 22/5/2012
Russian Masters Session 9
Back Squat
60kg x 5
100kg x 2
140kg x 3
160kg x 2
Belt On
185kg x 2
185kg x 2
185kg x 2
185kg x 2
185kg x 2
185kg x 2
GHB Sit Ups - 3x10
Notes - pretty bad squat session felt like I was getting crushed on the last couple of sets form was all over the place.
Wednesday 23/5/2012
Training - Back
BW - 96.5
Pull Ups - BW 3x8
Lat Pulldown - 4x10
Seated Row - 4x10
Cable Curl - 2x15
Thursday 24/5/2012
BW - 98kg (tried eating burger chips + chilli and rice last night instead of usual "clean" foods turns out it makes you get heavier.... chalk up one for science)
Training - Pressing
Did my close grip with martin since he was in the gym and I wasn't sure when I would get a decent spot the rest of the day
60kg x 10
100kg x 3
135kg x 2
190kg x 2 (martin gave the second a spot at the top but pretty sure I had it)
170kg x 6 (+1 rep PB)
PM
Incline DB Press
50kg x 18
50kg x 15
50kg x 12
DB shoulder Press
28kg x 10
20kg x 10
20kg x 10
DB Rear Lat Raise / BB Front Raise / Tricep Pushdown = 3x10
Friday 25/5/2012
Bw - 96.5 kg
Russian Masters Session 10
60kg 3x3 (various stretches for my hips in between)
100kg x 2
140kg 2x1
180kg x 1
Belt On
195kg x 5
195kg x 5
195kg x 5 (video)
195kg x 5
195kg x 7 (stopped at 7 but looking at the video I might have been able to keep going)
Saturday 26/5/2012
BW - 96.7kg
Training in Dundee with Ali, Leslie and Nick good laugh.
Deadlift
60kg 2x5
100kg 2x2
140kg x 2
180kg x 2
220kg x 2
Belt on
260kg x 2
280kg x miss (for some reason decided to roll the bar before hand...)
220kg x 10
250kg x 1 (back was finished)
Deficit Pulls
120kg x 2
170kg x 2
200kg x 2
T bar row x 10, 8, 6
Pull Ups - 2xfailure
Here is ali pulling some weight of the floor.
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