
Dude you are a ****ing beast. Your strength is absolutely phenomenal. Keep it up.
Chris  Oh i know its tough hehe. I love working legs and back the same day. Really does push me to my limits! lol.
Nate  Yep hell is what im after
KingJustin  hah thanks man! I will keep it up!
My Journal
Squat: 150kg (330lbs) Raw 31.01.14
Deadlift: 180kg x 3 (396lbs) Raw  14.12.13
Bench: 110kg (242lbs) Raw  29.01.14
Barbell Military Press: 85kg (187lbs) Raw 31.01.14
Barbell Push Press: 100kg (220lbs) Raw 31.01.14
Are we on the same wavelength or what?  I'm switching things around now too. Legs and back are now gonna be done apart from each other, it's not being fair anymore to keep them on the same days for now imo.
That chest/back/shoulder and legs/arm split you outlined is what Mr. O  Dorian Yates did earlier on, it should work well for you if you give it a go. You could also try upper body and lower body training too. There are so many choices, so many directions to take, lol.
Last edited by Coke; 10162006 at 05:35 AM.
cheers for the input coke. haha we must be related somehow. Maybe ur a long lost brother? lol.
I was not aware that Mr yates used this kind of split. I'll give it a go and see what happens.
Today I did Back/Leg/Chest (hardly any chest work)
I think I'll stick to Chest/back/shoulder and then legs/arms. Anyways a solid workout and im very pleased!
BLC (Back, Legs, Chest)
Barbell Squat Below paralell
Bar x 8
135 x 5
225 x 5
250 x 2 (PR) could have got 3.
270 x 2 (PR!)
300 x F (damnit bailed. But still extatic about the 270 squat! A double too!)
TBar Row (using lever system thing) Alot harder in my opinion
90 x 8
180 x 5
225 x 5
270 x 2 (felt way heavier than the other tbar row style) I might jsut stick to the other tbar barbell rowing.
Deadlifts
135 x 8
225 x 5
315 x 5
360 x 1 (mistake. Was meant to be 335. Oh well.)
315 x 5
360 x 1
Loving being able to deadlift with more weight!
Seated Row *whole stack again*
170 x 5
170 x 5
170 x 5
170 x 5
Leg Press w00t for heavy weight! lol
Deep Presses
380 x 5
500 x 5
605 x 1
Low ROM Presses (Wanted to know what heavier weight felt like.
605 x 10
690 x 5
690 x 5
780 x 5 (This was heavy! lol. I wreckon I could do 1,000lbs with like a 1 inch rom.
780 x F (Tried a Full Rom Rep) lol. Not happening anytime soon!
BB Bench
135 x 5
180 x 5
225 x 1 (assisted)
Didnt do any more. Ive gotta draw up a plan for chest work now. No more pissing around.
Lat Pulldown
55 x 10
170 x 5
170 x 5
170 x 5
Finished. Im happy. Thrilled about the 270 x 2 squat. Really surprised myself! And after feeling how heavy nearly 800lbs was on leg press, I cant imgaine anyone squatting that much. It truley is an insane amoount of weight! lol.
Big 3 total is now at 900lbs exactly!
My Journal
Squat: 150kg (330lbs) Raw 31.01.14
Deadlift: 180kg x 3 (396lbs) Raw  14.12.13
Bench: 110kg (242lbs) Raw  29.01.14
Barbell Military Press: 85kg (187lbs) Raw 31.01.14
Barbell Push Press: 100kg (220lbs) Raw 31.01.14
Awesome session!
Creating a new Journal in here now. For the best I think!
For my new split. And because now im seriousley training for Powerlifting!
So see you guys around in my new journal hopefully! Thanks so much to all the comments critisicm and support! Its much appreciated and very much welcommed!
GW
My Journal
Squat: 150kg (330lbs) Raw 31.01.14
Deadlift: 180kg x 3 (396lbs) Raw  14.12.13
Bench: 110kg (242lbs) Raw  29.01.14
Barbell Military Press: 85kg (187lbs) Raw 31.01.14
Barbell Push Press: 100kg (220lbs) Raw 31.01.14
Cheers Brandon!
My Journal
Squat: 150kg (330lbs) Raw 31.01.14
Deadlift: 180kg x 3 (396lbs) Raw  14.12.13
Bench: 110kg (242lbs) Raw  29.01.14
Barbell Military Press: 85kg (187lbs) Raw 31.01.14
Barbell Push Press: 100kg (220lbs) Raw 31.01.14
looking good dude.. i'll be on the lookout for your new journal
Chicken, Cows, Eggs, and Milk: Eating Big, Lifting Heavy
My Fitday
Age: 22
Height: 5'8"
5/07 Weight: 168 lbs, 9% BF using calipers
Goal: Start lifting again in January and hopefully get rid of this tendinitis.
"Nothing in this world that's worth having comes easy"
cheers man
just finished creating it. Dont know when my next workout will be though. Probs days and days away.
My Journal
Squat: 150kg (330lbs) Raw 31.01.14
Deadlift: 180kg x 3 (396lbs) Raw  14.12.13
Bench: 110kg (242lbs) Raw  29.01.14
Barbell Military Press: 85kg (187lbs) Raw 31.01.14
Barbell Push Press: 100kg (220lbs) Raw 31.01.14
Nice work dude. But why not just keep the same journal?
Good work with that deadlift at 360!
Squat:525lbs
Bench:335lbs
Deadlift:440lbs
Good job setting that PR in squat. Keep it up, bro. I'll be sure to check back once you get your new journal up.
Last edited by KingJustin; 10162006 at 10:55 PM.
One PR after the other... Way to give it hell for the last few workouts Mike. I like the idea to spice things up and workout a new split.
Training Journal
3/27/06  150lb, 17.8% BF
8/23/06  153lb, N/A BF
Lifts and PRs
Dead 215x4 (4/24/06), 255x1 (5/22/06), 295x1 (8/23/06), 315x1 (11/24/06)
Squat 185x4 (4/19/06), 235x3 (5/31/06), 275x1 (8/21/06), 315x1 (10/25/06)
Bench 135x5 (4/24/06), 160x3 (5/22/06), 145x3 (8/23/06)
"Deadlift is like my girlfriend. She pisses me off at times, but i still love her."  DNL
BSG Season 3  10/6/06
nice hardcore session there goodwinner. Lots of volume, i see a 315 squat around the corner
________________________
190ish lbs
5'11
Personal Accomplishments
Bench:225x5, 255x1
Squat:350x5
Dead:370x5, 415x1
thanks guys!
K  I suppose i could of kept the same journal. I jus wanted to have a new heading to be honest "road to a big 3 thousand" lol. Im weird though like that.
LK  Cheers man! It was a quite a challenge to pull 360 after doing all the other deadlifts. But I got it. I gotta learn how to use more leg drive.
Justin  Thnks
DD  Tar very much mate! It certanly will spice things up a bit!
Nate  Thanks matey. I certainly hope so. 315 for Xmas!
My Journal
Squat: 150kg (330lbs) Raw 31.01.14
Deadlift: 180kg x 3 (396lbs) Raw  14.12.13
Bench: 110kg (242lbs) Raw  29.01.14
Barbell Military Press: 85kg (187lbs) Raw 31.01.14
Barbell Push Press: 100kg (220lbs) Raw 31.01.14
NICE workout man
I need to get on the ball with my squats...ur improving too fast haha
5'10", 170lbs, 10% bf
Bench:255 Squat:295 Dead:400
Snatch:145 C&J: 205
ChinUp: +135 Dip: +100
Max PullUps: 44
CrossFit Lv. 1, ACECPT
You want our weapons!? Come and get them!
haha thanks man!Originally Posted by KingWilder
Well im getting back to where I used to be with leg strength. I used to have really good leg strength and was able to do one legged pistols all day lol. And I would rep 540lbs on leg press all day lol.
My Journal
Squat: 150kg (330lbs) Raw 31.01.14
Deadlift: 180kg x 3 (396lbs) Raw  14.12.13
Bench: 110kg (242lbs) Raw  29.01.14
Barbell Military Press: 85kg (187lbs) Raw 31.01.14
Barbell Push Press: 100kg (220lbs) Raw 31.01.14
Ok so I am back and training like a mothertrucker, at my local Fitness4Less.
I think i've posted on this site since this journal but I though't I'd carry on with this one, rather than start a new journal! I began training again on the 01/10/13 so will post all my sessions from then.
I've lost a lot of weight (not sure how much exactly, couple stone i'd have thought).
Session 01/10/13
Start: 20:
Treadmill
Power walking on incline into running on an incline
Leg press (10x10)
39kg x 10
39kg x 10
59kg x 10
59kg x 10
73kg x 10
73kg x 10
93kg x 8
93kg x 6
73kg x 10
59kg x 10
Calf raises (10x10)(on leg press machine)
32kg x 10
32kg x. 10
52kg x 10
52kg x 10
73kg x 10
73kg x 10
93kg x 5 (lost balance a bit, too heavy I think!
93kg x 10 (yeah it is too heavy!)
73kg x 10
59kg x 10
Leg curl (10x10)
18kg x 10
18kg x 10
23kg x 10
23kg x 10
27kg x 10
27kg x 10
23kg x 10
23kg x 10
18kg x 10
18kg x 10
Leg extension (10x10)
32kg x 10
32kg x 10
41kg x 10
41kg x 10
55kg x 10 (all power not slow)
55kg x 10 (same)
64kg x 6 (same)
64kg x 5 (same)
41kg x 10 (same)
27kg x 10
Session 03/10/13
Treadmill
Power walking on incline into running on an incline
Leg press
39kg x 10
39kg x 10
59kg x 3
73kg x 5
93kg x 5
107kg x 5
120kg x 5
39kg x 10
39kg x 10
Calf raises (on leg press machine)
32kg x 10
32kg x 10
52kg x 5
73kg x 5
93kg x 5
107kg x 5
93kg x 5
32kg x 10
32kg x 10
Leg curl
18kg x 5
23kg x 5
27kg x 5
23kg x 5
18kg x 5
9kg x 10
9kg x 10
Leg extension
18kg x 10
18kg x 10
32kg x 5
41kg x 5
55kg x 5
64kg x 5
73kg x 5
27kg x 10
18kg x 10
Military press from rack,
20kg x 10
20kg x 10
40kg x 5
40kg x 5
50kg x 3
40kg x 5
20kg x 10
Tricep pushdown
Peg 5 x 10
Peg 7 x 10
Peg 9 x 10
Peg 7 x 10
Peg 5 x 10
Peg 3 x 10
Peg 3 x 10
Finished at 21:14
Session 04/10/13
Military Press
20kg x 10
20kg x 10
40kg x 5
40kg x 5
40kg x 5
40kg x 5
20kg x 10
20kg x 10
Deadlift
Trying to nail form
**double overhand from here*
60kg x 5
60kg x 5
60kg x 5
60kg x 5
80kg x 3
80kg x 3
100kg x 3
100kg x 3
*mixed grip from here**
120kg x 3
120kg x 3
**double overhand from here**
60kg x 5
60kg x. 5
Bench
20kg x 10
20kg x 10
40kg x 5
40kg x 5
60kg x 5
60kg x 4 (not risking fifth! Felt heavy!)
40kg x 5
40kg x 5
Session 07/10/13
Treadmill
10 minutes fat burn workout
Barbell Squats (fives)
20kg x 10
20kg x 10
60kg x 5
60kg x 5
60kg x 5
70kg x 5
80kg x 5
60kg x 5
Leg press (fives)
59kg x 5
73kg x 5
93kg x 5
107kg x 5
120kg x 3 (could have given up after rep 1!)
80kg x 5
Calf raises (on leg press machine)(fives)
32kg x 10
32kg x 10
52kg x 5
73kg x 5
93kg x 5
107kg x 5 (holy fuck buuurrrnnn!)
93kg x 5
32kg x 10
32kg x 10
Leg curl (fives)
9kg x 10
9kg x 10
18kg x 5
23kg x 5
27kg x 5
23kg x 5
18kg x 5
9kg x 5
9kg x5
Leg extension (fives)
18kg x 5
18kg x 5
32kg x 5
41kg x 5
55kg x 5
64kg x 5
73kg x 5
41kg x 5
27kg x 5
18kg x 5
Military press from rack, (fives)
20kg x 10
20kg x 10
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5
20kg x 10
Tricep pushdown (tens)
Peg 5 x 10
Peg 7 x 10
Peg 9 x 10
Peg 7 x 10
Peg 5 x 10
Peg 3 x 10
Peg 3 x 10
Session 13/10/13
Treadmill
Jogging warm up 45mph
5minute walk uphill
Leg press (5x5)
59kg x 5
73kg x 5
93kg x 5
107kg x 5
120kg x 5
80kg x 5
59kg x 5
Barbell Squats (5x5)
20kg x 10
20kg x 10
60kg x 5
60kg x 5
70kg x 5
80kg x 5
60kg x 5
Calf raises (on leg press machine)(5x5)
32kg x 10
32kg x 10
52kg x 5
73kg x 5
93kg x 5
107kg x 5
93kg x 5
66kg x 10
32kg x 10
32kg x 10
Leg curl (5x5)
9kg x 10
9kg x 10
18kg x 5
23kg x 5
27kg x 5
32kg x 5
18kg x 5
9kg x 10
9kg x 10
Leg extension (5x5)
18kg x 10
18kg x 10
32kg x 5
41kg x 5
55kg x 5
64kg x 5
73kg x 5
41kg x 5
27kg x 5
18kg x 10
Military Press From Rack (5x5)
20kg x 10
20kg x 10
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5
10kg x 10
Barbell Bench Press (5x5)
20kg x 10
20kg x 10
60kg x 5
60kg x 5
60kg x 5
Tricep extensions
Peg 5 x 10
Peg 10 x 10
Peg 15 x 5
Peg 10 x 5
Peg 5 x 10
Various reps and sets!
Peg 3 x 10
Bicep Curl (cable curl)
Various pegs. 3  7 for reps of between 5 and 10
Session 17/10/13
Legs, Shoulders, Triceps, And Biceps,
Treadmill
Jogging warm up 5ph
5minute walk uphill 4mph  3 degree
Barbell Squats (5x5)
20kg x 10
20kg x 10
60kg x 5
60kg x 5
70kg x 5
85kg x 5
60kg x 5
**dude on the leg press held me up a bit!! Bastard!**
Leg press (5x5)
59kg x 5
73kg x 5
93kg x 5
107kg x 5
120kg x 5
80kg x 5
59kg x 5
Calf raises (on leg press machine)(5x5)
32kg x 10
32kg x 10
52kg x 5
73kg x 5
93kg x 5
107kg x 5
120kg x 5 (increase on these. Felt hard but great!)
66kg x 10
32kg x 10
32kg x 10
Leg curl (5x5)
9kg x 20
18kg x 5
23kg x 5
27kg x 5
32kg x 5
36kg x 5 (decided to up a bit, hamstrings slowly getting stronger. Felt really good!
18kg x 20
Leg extension (5x5)
18kg x 20
32kg x 5
41kg x 5
55kg x 5
64kg x 5
77kg x 5 (bit heavier!)
41kg x 5
27kg x 5
18kg x 20
*like ten minute wait!*
Military Press From Rack (5x5)
20kg x 10
20kg x 10
40kg x 5
40kg x 5
40kg x 5
40kg x 5
42.5kg x 5
20kg x 10
Seated Shoulder Press (5x5)
32kg x 5
41kg x 5
50kg x 4
59kg x 2 (too heavy. Drop weight next time!)
68kg x 1 (yeah maybe lower increments next time!)
41kg x 5
23kg x 5
Tricep extensions (10x5)
Peg 5 x 10
Peg 7 x 10
Peg 7 x 10
Peg 9 x 10
Peg 12 x 8
Peg 5 x 10
Peg 5 x 10
Lat pulldown
32kg x 10
45kg x 5
52kg x 5
59kg x 2 (Stiff machine!)
45kg x 5
39kg x 5
Bicep Curl (cable curl) (5x5)
Peg 3 x 10
Peg 5 x 5
Peg 6 x 5
Peg 7 x 5
Peg 8 x 4
Peg 9 x 2 (failed third. Form!)
Peg 5 x 5
Peg 5 x 5
Session 18/10/13
Bench press (fives)
20kg x 20
40kg x 5
50kg x 5
60kg x 5
60kg x 5
60kg x 5 (hard last reps!)
Seated chest press (fives)
high position (feels too high)
41kg x 5
50kg x 5
64kg x 5
73kg x 5
82kg x 5
Medium position (hammer grip)
64kg x 5
73kg x 3
82kg x 1 lol
41kg x 5
41kg x 5
*do medium grip next time. High position going to result in jnjury*
Peck deck (fives)
23kg x 5
32kg x 5
41kg x 5
50kg x 5
59kg x 3
32kg x 5
32kg x 5
Seated bicep curl (machine) palms up,
18kg x 5
18kg x 5 felt heavy!)
23kg x 5 (stupidly heavy!)
18kg x 5
18kg x 5 (partials last few!)
Stack bicep curl.
Peg 6 x 5
Peg 6 x 5
Peg 6 x 5
Peg 6 x 5
Peg 6 x 5
Peg 3 x 10
Barbell grip holds. (Double overhand)
60kg x 20 seconds
60kg x 20 seconds
100kg x 20 seconds
100kg x 10 seconds
100kg x 89 seconds
100kg x 10 seconds
60kg x 30 seconds
60kg x 21 seconds
Session 20/10/13
Treadmill
Jogging warm up 5ph
5minute walk uphill 4mph  3 degree
Barbell Squats (5x5)
20kg x 10
20kg x 10
60kg x 5
60kg x 5
70kg x 5
70kg x 5
90kg x 5
60kg x 5
60kg x 5
Leg press (5x5)
59kg x 5
73kg x 5
93kg x 5
107kg x 5 (felt heavy!!)
120kg x 5 (last couple reps agony!)
*hardly rested between sets on these!*
80kg x 5
59kg x 5
Calf raises (on leg press machine)(5x5)
52kg x 10
52kg x 10
73kg x 5
93kg x 5
107kg x 5
120kg x 5 (felt easier!)
134kg x 5 (with two extra partials!)
66kg x 10
32kg x 10
Leg curl (5x5)
9kg x 20
18kg x 5
23kg x 5
27kg x 5
32kg x 5
36kg x 5 (fell like a bonus set)
41kg x 5 (felt strong) leave it there!
18kg x 20
Leg extension (5x5)
18kg x 20
41kg x 5
55kg x 5
64kg x 5
77kg x 5
82kg x 5
41kg x 5
27kg x 5
18kg x 20
Military Press From Rack (5x5)
20kg x 10
20kg x 10
40kg x 5
40kg x 5
40kg x 5
40kg x 5
45kg x 5
20kg x 10
Seated Shoulder Press (5x5)
32kg x 5
41kg x 5 (felt very heavy)
41kg x 5 (more aggression! Felt better)
41kg x 5
50kg x 3. **keep same for next time!*
23kg x 10
Tricep extensions with rope! (10x5)
Peg 5 x 10
Peg 7 x 10
Peg 7 x 10
Peg 9 x 6 (harder with rope!)
Peg 12 x 2 (lol)
Peg 5 x 10
Peg 5 x 10 (last few partials really)
Lat pulldown
32kg x 10
45kg x 5
52kg x 5
59kg x 3 (2 partials)
45kg x 5
39kg x 5
Bicep Curl (cable curl) (5x5)
Peg 3 x 20
Peg 5 x 5
Peg 6 x 5
Peg 7 x 5
Peg 8 x 5
Peg 9 x 4 (5th not there!)
Peg 5 x 5
Peg 5 x 5
Last edited by Goodwinm; 10202013 at 11:15 AM.
My Journal
Squat: 150kg (330lbs) Raw 31.01.14
Deadlift: 180kg x 3 (396lbs) Raw  14.12.13
Bench: 110kg (242lbs) Raw  29.01.14
Barbell Military Press: 85kg (187lbs) Raw 31.01.14
Barbell Push Press: 100kg (220lbs) Raw 31.01.14
A lot of volume in here!
Current 1RM's  Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
Deadlift 429lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
6ft 2, 234lb fat, hairy ape!
My journal  http://www.wannabebig.com/forums/sho...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
My Journal
Squat: 150kg (330lbs) Raw 31.01.14
Deadlift: 180kg x 3 (396lbs) Raw  14.12.13
Bench: 110kg (242lbs) Raw  29.01.14
Barbell Military Press: 85kg (187lbs) Raw 31.01.14
Barbell Push Press: 100kg (220lbs) Raw 31.01.14
Session 21/10/13
Deadlift (fives) *no chalk, no wraps*
**double overhand**
60kg x 5
60kg x 5
100kg x 5
100kg x 5
120kg x 5 (very pleased)
60kg x 5
60kg x 5
Bench press (fives)
20kg x 20
40kg x 5
40kg x 5
60kg x 5
60kg x 5
60kg x 5
*just feels so weird* just need more practise I guess!*
40kg x 10
Seated chest press (fives)
Medium position (hammer grip)
*mininal rest between sets*
41kg x 5
50kg x 5
64kg x 5
73kg x 5
82kg x 4 (bastard)
41kg x 5
41kg x 5
Peck deck (fives)
23kg x 5
32kg x 5
41kg x 5
50kg x 5
59kg x 5 (last couple poor form)
32kg x 5
32kg x 5
Tricep extensions with upside 'v'(10x5)
Peg 5 x 10
Peg 7 x 10
Peg 9 x 10
Peg 12 x 10
Peg 15 x 5 (w00t!) bit heavy!
Peg 9 x 10
Peg 9 x 7 (depletion)
Peg 5 x 10
Peg 5 x 10
Cable bicep curl.
Peg 6 x 5
Peg 6 x 5
Peg 8 x5
Peg 8 x 5
Peg 10 x 5
Peg 12 x 3 (plus two tiny partials)
Peg 6 x 9 (no tenth!)
Peg 3 x 10
Barbell grip holds. No chalk!(Double overhand)
60kg x 20 seconds
60kg x 20 seconds
100kg x 14 secs
100kg x 10 secs
100kg x 6 secs
100kg x 78 secs
60kg x 21 secs
60kg x 20 secs
**All went superbly! Had the following from McDonalds for dinner;
1 and a half big macs, large fries, large regular coke no ice. (Missus had the other half!)
My Journal
Squat: 150kg (330lbs) Raw 31.01.14
Deadlift: 180kg x 3 (396lbs) Raw  14.12.13
Bench: 110kg (242lbs) Raw  29.01.14
Barbell Military Press: 85kg (187lbs) Raw 31.01.14
Barbell Push Press: 100kg (220lbs) Raw 31.01.14
Some good work being put in again. What training split do you follow?
Current 1RM's  Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
Deadlift 429lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
6ft 2, 234lb fat, hairy ape!
My journal  http://www.wannabebig.com/forums/sho...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Cheers pal,
Well I just make it up as I go along really,
Just try and hit all muscle groups every week.
Just wanted to do lots of volume for a couple months before I switch to heavy triples, but the thing is I kinda like volume!
As long as I'm squatting couple times a week im happy!
My Journal
Squat: 150kg (330lbs) Raw 31.01.14
Deadlift: 180kg x 3 (396lbs) Raw  14.12.13
Bench: 110kg (242lbs) Raw  29.01.14
Barbell Military Press: 85kg (187lbs) Raw 31.01.14
Barbell Push Press: 100kg (220lbs) Raw 31.01.14
23.10.13
No workout due to illness! Vomiting and Diarreah at work, felt awful yesterday, and this morning I feel fragile.
So probably no sessions for a couple days which sucks!
Then go on holiday Saturday 26.10.13for a week so probably no sessions then either!
Last edited by Goodwinm; 10232013 at 10:44 PM.
My Journal
Squat: 150kg (330lbs) Raw 31.01.14
Deadlift: 180kg x 3 (396lbs) Raw  14.12.13
Bench: 110kg (242lbs) Raw  29.01.14
Barbell Military Press: 85kg (187lbs) Raw 31.01.14
Barbell Push Press: 100kg (220lbs) Raw 31.01.14
**Back to it after a couple of weeks! Illness, holiday without a reasonably priced gym, and illness again has taken me out the game for 2 weeks! Was only 70% going to gym last night but thought enough was enough!**
**Good session too!**
Session 06/11/13
Treadmill jog
4mph  2minutes
5mph  2 minutes
6mph  2 minutes
Deadlift (fives) *no chalk and raw*
**double overhand from here*
60kg x 5
60kg x 5
110kg x 5
110kg x 5
130kg x 5 (3 mixed then had to switch to mixed grip for last 2!)
60kg x 5
60kg x 5
Bench press (fives)
20kg x 20
40kg x 5
40kg x 5
60kg x 5
60kg x 5
60kg x 5
40kg x 10
Seated chest press (fives)
Medium position (hammer grip)
*mininal rest between sets*
41kg x 5
50kg x 5
64kg x 5
73kg x 5
82kg x 5
41kg x 10
Peck deck (fives)
23kg x 5
32kg x 5
41kg x 5
50kg x 5
59kg x 3
32kg x 10
Tricep extensions with straight bar(10x5)
Peg 5 x 10
Peg 7 x 10
Peg 9 x 10
Peg 12 x 10 (mega hard!)
Peg 15 x 0 (no chance with straight bar!)
Peg 9 x 10
Peg 9 x 10
Peg 5 x 11
Peg 5 x 10
Cable bicep curl. (Sensible form)
Peg 6 x 10
Peg 6 x 10
Peg 8 x 10
Peg 8 x 4
Peg 10 x 2
Peg 12 x 1
Peg 6 x 4
Peg 3 x 5
End
My Journal
Squat: 150kg (330lbs) Raw 31.01.14
Deadlift: 180kg x 3 (396lbs) Raw  14.12.13
Bench: 110kg (242lbs) Raw  29.01.14
Barbell Military Press: 85kg (187lbs) Raw 31.01.14
Barbell Push Press: 100kg (220lbs) Raw 31.01.14
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