Session 08/11/13

Treadmill jog

4mph - 2minutes
5mph - 2 minutes
6mph - 2 minutes

Barbell Squats (5x5)

20kg x 20


60kg x 5
60kg x 5
80kg x 5
80kg x 5
100kg x 5

60kg x 5
60kg x 5

Leg press (5x5)

59kg x 5
73kg x 5
93kg x 5 (much harder after heavy squats!)
107kg x 5 (so heavy after squats!)
120kg x F (wouldn't budge!)

80kg x 5
59kg x 5

Calf raises (on leg press machine)(5x5)


59kg x 10
59kg x 10

73kg x 5
93kg x 5
107kg x 5
120kg x 5
134kg x 5 (probably partials!)

66kg x 10
32kg x 10

Leg curl (5x5)

9kg x 20

23kg x 5
27kg x 5
32kg x 5
36kg x 5
41kg x 5

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
50kg x 3 (felt like upping weight!)

20kg x 10

Seated Shoulder Press (5x5)

32kg x 5
41kg x 5
41kg x 5
41kg x 4
50kg x 2

23kg x 10

Had to finish it here! Gym. Was closing up! Pleased though! Upped the weight on squats and mil presses.