Train log week of 31th Oct

Tuesday /10/14

Squats warmup 8  x bar, 60,100
1×4@140kg
2@150
2×2@155
1×2@160

1×2@165
Felt good on these today, total volume was up from 1880kg to 1900kg

RDL  4×8@140, 150, 155, 155

Bentover barbell row 3×8@70kg

Triple set:

Countdown leg ext, 10-1 @65kg

Goblet squat 1-10 @24

Walking lunge 8 per side

 

Thurs 30/10/14

Short on time today

Bench press warm up at 20, 60, 100×3

Working sets 4×2@110kg, 1×2@120 felt much stronger this week

DB bench 60 total reps @ 28kg, 20, 15, 10, 8,4, 3

Double drop set cable flyes

6@20kg, 12@10, 25 @6.25 twice through

Light db presses alt between wide and neutral, 2x50totalreps at 8kg

 

Fri 31/10/14
Deadlift
warmup 20, 60, 100, 140, 180
2@200kg
3×2@210
dropped back to 200 but it wouldnt budge so dropped to 180 for the last set and wanted to finish strong, 10 reps
Chest sup row 3×12 @34kg
Supersetted with chest sup reverse flyes 10kg with extreme fat grips 3×10
Double KB racked squat with 16kg 2×15
Front loaded good morning 2×12 @30kg
100 total reps of cable crunches at 50KG
Have an awesome week
Dave
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: