Thursday 20.03.14 - Heavy Bench, Chest, Triceps

**Flat Bench**

*40kg x 10*

60kg x 5

80kg x 3

90kg x 3

100kg x 3

105kg x 3

Was hoping for a bit more but went to a gig Monday and stopped out after so felt a bit off.

**Incline DB Bench**

*15kg Dumbells x 10*

20kg Dumbells x 10

20kg Dumbells x 10

20kg Dumbells x 10

**Parallel Bar Dips **

Bodyweight x 5

Bodyweight x 5

Bodyweight x 5

**One Arm DB Tricep Extensions**

*2.5kg x 10 per arm*

10kg x 6 per arm

10kg x 6 per arm

10kg x 6 per arm

Short and sweet.

Monday 24.03.14 - Lower Body

**BB Squats**

60kg x 5

80kg x 3

100kg x 1

120kg x 1

140kg x 1...belt only

120kg x 4...belt only

**Leg Press**

150kg x 8

150kg x 8

**Leg Extensions (DC Rest Pause)**

40lbs x 9 - 4 - 2

**One-Leg Curls**

30kg x 8 per leg

30kg x 8 per leg

30kg x 8 per leg

**Decline Situps**

10 Degree Decline x 10

10 Degree Decline x 10

10 Degree Decline x 10

10 Degree Decline x 10

**HS Calf Press**

50kg x 10

50kg x 10

50kg x 10

50kg x 10 - 5 - 3 (DC Rest Pause)

Tuesday 25.03.14 - Overhead rep work, Famers for distance & Delts

**Log Clean & Press (Clean on each rep)**

42kg x 5

46.5kg x 5

52kg x 5

56.5kg x 5

**Famers Walk**

*100kg total for 10 metres*

140kg total for 20 metres (1 turn)

140kg total for 20 metres (1 turn)

**One Arm Seated Dumbell Shoulder Press**

*15kg x 8 per arm*

20kg x 8 per arm

20kg x 8 per arm

**DB Lateral Raises**

*2.5kg Dumbells x 10*

6kg Dumbells x 10

6kg Dumbells x 10

**Neck Extension (with Harness)**

*2.5kg x 10*

5kg x 10

5kg x 10

5kg x 10

5kg x 10

Forgot Neck Flexion. Stopped training my neck about 2 months ago and regretting it!

Monday 31.03.14 - Lower Body

**Front Squats**

*20kg x 5*

40kg x 5

60kg x 5

80kg x 4

Need to add more ramp-up sets next time.

**Close Stance Leg Press**

*150kg x 8*

200kg x 8

200kg x 8

**Leg Extentions (DC Rest Pause)**

*20lbs x 10*

50lbs x 8 - 4 - 2

**Cybex Machine One Leg Curls**

*20kg x 10 per leg*

40kg x 7 per leg

40kg x 7 per leg

40kg x 6 per leg

**HS ISO Calf Press**

*40kg x 10*

60kg x 10

60kg x 10

60kg x 10

**Decline Situps**

*Flat x 10*

15 Degree Decline x 10

15 Degree Decline x 10

15 Degree Decline x 10

Friday 04.04.14 - Event Day

**Farmers Walk**

100kg x 40metres

100kg x 40 metres

140kg x 20 metres

200kg x 20 metres...used chalk

**Log Press**

42kg x 5

62kg x 3

72kg x 2

82kg x 2

92kg x 1...a nightmare to get to my chest.