Bench

Brutal Today
worked up to 90 x 7 very easily but chest was sore

Floor press
60 x 8
80 x 8
90 x 5
100 x 4

dumbells inclince
70lb'ers 3 x 10

flies
3 x 12

lat pull down
4 x 12

lat raises
2 x 15 back2back

gun curls

DE upper

Speed bench 8 x 3 @ 75kgs (3 grips)

Declines
40 x 20
60 x 15
70 x 12
85 x 10 + 1 for the road
60 x 20

Pin lockouts (estimation of about a 5 board pin-height) - Rack 32
60 x 8
80 x 8
100 x 6
110 x 5
120 x 5

bent over dumbell rows
worked up to the 30s x 10 each side

Chuck V Pull downs
3 back 2 back sets of 12s

shoulder press
50 x 12
60 x 12
70 x 12

Gun work

Squat/Deadlift

Low Box Squat
60 x 5
80 x 3
100 x 3
115 x 3
125 x 5 (think this is a 5rep PR)

Drop back set, no belt, no Box
100 x 20! (pb)

deadlifts +mini band
60 x 6
100 x 6
140 x 3
170 x 5

Pull throughs
3 x 12

shrugs
90 4 x 15

ab slings
3 x 12

Found the workout slugish. box squats werent as explosive as i hope. deadlifts were piss though

ME bench

Bench:
92.5 3 x6

Shirt on (loose shirt. collar riding high round neck, no belt)
100 x 3
105 2 x 3 (touched on the last 2 reps but lifted head)

3 boards
105 x 2 (felt twinge in chest so left it)

lat pull downs
3 x 10

band pull aparts
2 x 12

Rolling Tricep extensions
10s x 15
12s x 15
15s x 15

gun work and some extensions

DE Upper AND Lower

Due to missing a day i had to combine two workouts which made it for tough one!

speed bench With 70kgs (3 grips) 6 x 3
Speed bench with doubled mini bands +60kgs of bar weight 3 x 3 (3 grips)

Decline barbell
80 2 x 8, 1 x 10

seated rows 3 x 12

hamstring curls 3 x 12
s/s with extensions 3 x 15

barbell shrugs
3 x 15

ME squat/DL

Low box Squat
worked up to 120 2 x 5

no box:
90 x 20! easy

deadlifts w/minibands
worked up to 160 3 x 3 very handy

ab wheel with knees
2 x 10

ab slings
3 x 12

gun work

http://www.youtube.com/watch?v=z3ARJw65seI

benching

rehab,Prehab and stuff:
eliptical x 3mins
i tonic:
quads
hams
hips
adductors
chest
shoulders
calfs

Bench
90 3 x 6

3 boards w/ thumb length from the smooth
100 x 5
110 x 3
115 x 3
115 x 5

dumbells
30s
3 x 12

lats
worked up to heavy 12

lat. raises
12s 2 x 10 s/s w/band oull aparts

rolling dumbell extensions
3 x 12

one gun set

DE lower

Speed squats to low box w/80kgs
8 x 3 with 20 secs rest

SLDL
3 x 8 w/100kgs

leg extensions
3 x 12

calf raises
3 x 15

shrugs
80 2 x 15

abs
4 x 12

DE Upper

Speed bench w/ 65kgs
6 x 3

declines
60 2 x 10
80 2 x 10

flies
3 x 15

shoulder press machine
40 x 12
50 x 12
60 x 12

chest supported rows
50 x 20
60 x 12
70 x 12

guns s/s with pushdowns

SKWAT!!!

low box squat
60 x 5
80 x 5
90 x 5
100 x 5
110 x 5

drop back:
80 x 20!

deadlifts + doubles mini bands
140 2 x 3
150 4 x 3

dumbell shrugs
20s x15
25s x15
30s 2 x15

abs
3 x 10

Bench

No training since last week.

Bench press
worked up to 95 x 6, then 95 x 8.

3 boards
110 2 x 5

incline bench press for time w/15kgs dumbells
5 mins 140 reps :(

lat pull down
worked up to 3 x 10

pushdowns
3 x 12

curls
3 x 8

Heavy bag x 10 mins w/rest

Physio

Worked on Hips. turns out what i feared was a hernia is just abunch of congestion and minor tears. My Hips freed up nicely with deep tissue massage.

Worked on Elbows. These are forever the vein of my existance and the one thing holding me back when doing heavy squats and deads on the same week. There is a bunch of minor tears not healing because of the congestion built up in there. so this will require further attention.

worked on my shoulder, pec major/minor and the insertion point. he was delighted to see great results! Apparently the best part was when he could feel some mass which has built up around the insertion, so onwards and upwards!!

its allllll coming together

Squats

worked up to 100 3 x 5 wide stance, easy
then 60 x 20. high bar. easy

speed deads + doubled mini bands
worked up to 140 + bands 3 x 2, 3 x 3

dumbell rows
30s 2 x 20 each side

abs
4 x 12

very handy day to say the least.

NOTE: STARTED DIET TODAY!

GPP

Got bored so went to park and did a 3.2KM fast walk

Sunday Bench

Bench press
bar x 1000.5
40 x 10
60 x 8
70 x 8
80 x 8
90 x 8

3 boards
100 x 3
110 3 x 3

Incline dumbell presses for time
5 min - 144 reps (never did these before)
NOTE: i used 15kgs dumbells for this. first set i got 50 reps, 2nd + 3rd set i got 12 reps and every set after that i got 10 reps. Rest was 15seconds between sets. Next week the target will be to get 60 reps first set and then 12 every consecutive set.

lats
worked up to 3 x 10 half stack

Lateral raises
3 x 12 w/ 12s

rolling dumbell presses
3 x 12

gun work.
12 mins Elliptical