26 Feb
Bench Press – 3 x 6 x 95kg
Pullups – 8,7,7 x 10kg
UH BB Rows – 3 x 6 x 75kg
Zottman Curls – 3 x 7 x 15kg
Bench Dips – 3 x 10 x 40kg
Rear Delt Raise – 2 x 12 x 2.5kg
Incline DB Curls – 11,9,7 x 12.5kg
Decline Skull Crushers – 3 x 11 x 31kg
BB Wrist Flexion – 20,20,15 x 20kg
DB Wrist Flexion – 20,20,15 x 4.5kg
Leg Raises – 3 x 12
Pleased to hit every rep of bench at 95kg.
1 Mar
Incline Press – 3 x 8 x 72.5kg
DB Rows – 7,8,8 x 40kg
Close Grip Bench Press – 8,8,7 x 80kg
Reverse EZ Curl – 3 x 7 x 31kg
Seated OH DB Extension – 11,11,10 x 22.5kg
DB Preacher Curl – 2 x 10 x 12kg
Seated DB Hold – 50,40 secs x 20kg
Grip work is killer, didn’t have much left after this session.
3 Mar
Close Grip Bench Press – 3 x 6 x 82.5kg
Wide EZ Curls – 3 x 6 x 36kg
EZ Skull Crushers – 3 x 10 x 33.5kg
DB Hammer Curl – 10,9,8 x 15kg
1 Arm DB Ext – 10,10,9 x 13.5kg
DB Preacher Curls – 2 x 10 x 12kg
I was doing this straight out of bed and wasn’t paying attention, final exercise wa supposed to be concentration curls so I’ll do that twice next week to compensate.