12.6.13 and 13.6.13 and 14.6.13

12.6.13

Day off

13.6.13

25 pull ups

Deadlifts 5/3/1

105kg (231lbs) - 5
112.5kg (248lbs) - 5
120kg (264lbs) - 8

Deadlifts at 50%
70kg (154lbs) - 5 x 10

Weighted pull ups
BW + 11.25kg (25lbs) - 5x5

DB rows
28kg (62lbs) - 5x10

Tricep single arm pulldown
setting 9 - 12, 10, 10

Tyre hits


Good session, was happy, certainly keeping them intense with the rest period down

Deadlifts felt better, didn't film to check form

Grow back grow

14.6.13
Shoulders and arms

25 pull ups

OHP 5/3/1
41kg (90lbs) - 5
45kg (99lbs)- 5
47.5kg (105lbs) - 8

OHP at 50%
27.5kg (61lbs) - 5x10

Side raises
10kg (22lbs) - 12
12kg (26lbs) - 8, 8

Shrugs
90kg (198lbs) - 3x10

rear delts
7kg(16lbs) - 3x10

Hammer curls
16kg (35lbs) - 4x5

tricep dumbell press
18kg (40lbs) - 10, 8, 8

Cable curls
setting 14 - 14
setting 16 - 10, 9

Dips
BW + 30kg 966lbs) - 5,5, 5, 5


Nice session, hitting everything with good form

Happy to train and just turning up and doing everything step by step



Will see how weight is next few day and may add in more carbs