Wednesday Back - Mike and Craig

Bit sluggish today, late night with Aaliyah being sick. Back also played up again tonight on bent over rows. Need more core work...

Hammer Grip Lat Pulls
180 x 10
200 x 10
210 x 10
220 x 10 x 2
210 x 10

Wide Grip Seated rows
60+3 chains x 12
60+5 Chns x 12
60+7 Chns x 12
72+5 Chns x 12
84+3 Chns x 12

Bent Over Rows
100 x 10
140 x 10
150 x 5

Behind Head Pull Downs
130 x 10
140 x 10
150 x 10
160 x 10

Tuesday Chest - Just me

Had a disjointed week (in a good way) so had to come in late to get in some chest work. Missed posterior chain yesterday and the week prior so I plan to make up for that later this week as well.

Dbell Incline Bench
25 x 10
32.5 x 10
35 x 10 x2, x8, x9

Flat Bench - Cheers to Grubby for the spot
60 x 10
100 x 6, x8, x8

Dips - found these very tough as a third exercise. Also had very short rests
B/W x 10
+20kgs x 10, x5
B/W x 10 x 2

Flyes
20kgs x 10 x 2, x8, x7

Hammer Strength Press Mach
80 x 10
110 x 10, x10, x10

Friday - Shirt and Tris with Joey & help from Alf

Worked up to 200kgs off 2 boards. Felt very hard to get the 190 down to 2 boards again this week. 200 was a grind and I struggled with tightness and a good groove, but I'm pleased to have pressed on both sets despite being in a poor postion off the board both times...

Tris
Overhead Ext
35 x 10
40 x 10
45 x 10
50 x 11

Rope ext
60 x 10
66 x 10 x 4
Put in a good stretch on these

Cable ext
18 x 12
24 x 12 x 2
18 x 12

Wednesday Back - Mike and Craig

Short of a run this week due to mike infecting everyone with his fluanabol.

Ham Grip Lat Pull Downs
180 x 10
200 x 10
210 x 10
220 x 10

Seated Row. Wide Grip - really keen on these at the moment.
78 x 12 x 2
84 x 12
90 x 12
96 x 10

Bent Over Rows
100 x 10
120 x 10
140 x 10 x 2 - used a belt because my back was a bit twingy. Fucken thing sat right on the spot where I had an op a few years back and made me feel like I was gonna give brith orally. Not very nice.
150 x 5

Ham Strength Chest Supp Rows
80 x 10
110 x 10 x 2

Behind Head Pull Downs
140 x 10
150 x 10
160 x 10

A few PBs in there which I'm pleased with. Next week we want to start moving quiker between sets again. Shorten the rest periods and get more work done in the same amount of time to boost density. This will make us massive and strong and nice for girls to look at.

Lats feeling pumped but hard to breath. Still feel like I'm improving

Monday - Legs with Mike and Craig

Kept this session short today as Mike has given us all "Fry Flu" and I had Aaliyah with me tonight as well.

Squats
60kgs x 10 x 2
100kgs x 10 x 2
120kgs x 10 x 3

plus one rough set of front squats with 60 kgs.

Back got tight as hell and my quads were fucken sore after this. Never had that sort of pain before but oh well, fuck it. Steak and veges and spuds for tea. Body weight at 95.5 today. Chuck a 20 minute walk in each day for the next 7 days. If I drop a couple of kilos I'll make the effort to get down. But I refuse to change my eating. If anything I need a bit of extra cardio anyway so benefiting regardless.

Sunday Arms

Not feeling the greatest today so just made sure to go through and squeeze out what I could. Not too much nervus system on arm day anyway.

Fat Bar Curls
20kgs x 10 x 3
40kg x 10 x 4

Dbell Preacher Curls
15kg x 10
17.5 x 10 x 2, 10 + 8, 6 + 4 (right and left)

Hammer curls
22.5 x 8, x 6, x 7
Was pretty tired by this stage so didnt push though a lot

Tricep Push Downs
150 x 12
160 x 12
170 x 12
180 x 12 x 2

Over head ext
30kg x 12
37.5 x 12
40 x 12
45 x 12

Over head rope ext felt tight and struggled to get the stretch I was getting last week
48 x 12
60 x 12
66 x 12
66+15 pnds x 12 x 2

1 arm cable ext
18 x 12 x 2
24 x 12 x 2
18 x 12 x 2

Band push downs
Blue band 4 sets to failure

Friday Shoulders with Lance and Hayden

Seated Barbell Overhead Press
40 x 10 x 3
60 x 10 x 6

Cable lateral raise (1 arm)
18kgs x 12 x 2
24 kgs x 10 x 2
18kgs x 12 x 2

Cable rope upright rows
66kgs x 12 x 2
66 + 15pnds x 12 x 2,
66 x 12 x 2

Bent over rear delt flyes
12.5kgs x 12 x 2
15kgs x 12 x 3

Always good training with Lance. Plenty of energy and always positive. I believe that complaining just programs your brain and body to resist the effects of the training. Hayden's going well to. For a tall lanky kid he's doing alright, he dose complain though so have to give him a clip round the ears every now and then. Looking forward to Hamstring doms tomorrow...