17.6.13, 18.6.13 and 19.6.13

17.6.13

Squat

25 pull ups

Squat 5/3/1
85kg (187lbs) - 3
90kg (198lbs)- 3
95kg (209lbs)- 6

Squats 50% at 52.5kg (116lbs) -5x10

Straight leg deadlifts
85kg - (187lbs) 5x8

Leg press
150kg (319lbs) - 5x10

Hammer curls
16kg (3l5bs)- 5x5

Calve raisies
50kg (110lbs) - 15, 15
60kg (132lbs) - 15, 15

HIIT - spin bike

Great session, felt good with everything i did, leg press went very well

HIIT is always a killer


1.8.13

Bench

25 pull ups

5/3/1 bench press
76kg (168lbs) -3
81kg (179lbs) - 3
86kg (190lbs) - 6

Barbell bench press – 5 x 10 at 50%
47.5kg (105lbs) - 5x10

Flys – 5 x 10 (dumbbell or cable flys)
16kg (35lbs) - 5x10

Bodyweight dips plus 7.5kg (16lbs) – 5 x 10

Db pullovers
28kg (62lbs) -5 x 10

Rope pulldown
Setting 18 - 2 x 13

Another enjoyable session yesterday, was early but went well thought i would push more than 6 reps but didn't
Had a mini fry up 
weight last 3 days has held well


19.6.13

HIIT - spin bike - did a extra interval
Sledgehammer tyre hits
Sledge runs
sledge rope pulls

Went in today to do HIIT, also did some other bits with foam rolling

Weight is up 1.5kg today no doubt due to sodium, i had 2.5 but also eat out so sodium would of properly been 4 or more

Plenty of water today