Training 31st Oct 2008: RE Lower

A1 Uni. leg curl 20x15,15,15
A2 DB rev. lunge 30'sx7,7,7
A3 45o back raise 30x12,12,12
A4 Standing calf raise 180x12,10,10
+45s ad/ham/pf stretches

Training 29th Oct 2008: Bench

A Bench (pinky) 70x5, 80x5, 90x6[PR]
B1 Side lateral 10'sx15,15
B2 Front raise 10'sx15,10
B3 Seated neutral row #8x12,12,8
B4 Bent lateral 10'sx15,10
C Pushdowns vs miniband #10x15,12
+ flye stretch @ 10's

Training 27th Oct 2008: Squat

Played 1hr of full-court basketball 2hrs prior to training... not clever.

A Squat 100x5, 117.5x5, 132.5x8 (or 9... was so into the set I lost count. Either way, PR)
B1 GM, narrow 70x10,10
B2 Cybex leg extn 15x20,20
B3 Roman chair BWx10, SB+10x12
+45s ad/calf/pf/hip stretches

Training 26th Oct 2008: RE Upper

A Inc DB bench 20'sx20,20
B Pullups x21 (10+5+4+2)
C1 CG 3-board 80x5,5,5
C2 Neck harness 20x20,20
D1 Trap bar drag row 60x20,12,10
D2 Alt DB hammer curl 15'sx16,12
E Hex holds 10'sxFailure
F Seated machine lateral 140x15,10
+35s doorway/lat stretches

Training 24th Oct 2008: Deadlift

A DL 135x3, 155x3, 175x3
B1 Unilateral leg curl 15x15,15,15
B2 DB rev lunge 30'sx6,6,6
B3 45o back raise 20x12,12,12
+40s ad/ham/pf stretches

Training 23rd Oct 2008: Recovery

A Bent row 60x10,10,8,8
B 10mins elliptical
C1 Prone trap raise 3'sx15,15
C2 Chest-supported Cuban press 2'sx12,12
D 10mins Incline treadmill walk
E Facepulls x20,15

Training 22nd Oct 2008: ME Upper

A Bench 72.5x3, 85x3, 95x4[PR]
B Military press 50x10,10,8,6
C Tricep pullover 30x8,8

Training 20th Oct 2008: ME Lower

A Squat 107.5x3, 125x3, 140x4[PR]
B1 GM, narrow 70x8,8
B2 Leg extn 55x20,20
B3 Roman chair BWx10, SB+10x10
C Calf raise 180x14
+35s ad/calf/pf stretches

Training 19th Oct 2008: DE Upper

A Speed bench @50%(50kg)x8x3 +60%(60kg)x2x5
B1 CG 3-board 80x5,5
B2 Neck harness 15x20,18
C Pullups BWx20 (8+5+4+3)
D DB shrugs 30'sx25, 35'sx25
E DB hammer curl 15x15
+40s doorway + lat stretches

Training 9th Oct 2008: Deadlift Testing

Pulled left tibialis anterior; sore both hamstrings = not the best condition to test in...

Deadlift 60x3,3,3,3, 100x5,5, 130x3, 150x1, 170x1, 190x1

Training 8th Oct 2008: ME Upper

A Bench (pinky) 75x5, 85x3, 95x3 [PR]
B Cybex adv shoulder press (neutral) 80x12,10,12
C Tricep pullover 35x5, 30x7

Training 7th Oct 2008: ME Lower

Trained with Justin & Rob, 1st time working out of the monolift - awesome. Cocked up the training percents a bit, didn't realise the bar was 25kg rather than 20kg.

A Squat 117.5x5, 132.5x3, 145x1 (very easy)
B1 Narrow-stance GM 65x10,10,10,10
B2 Leg extn 170x16,12,12,12

Training 5th Oct 2008: DE Upper

A Speed bench @60%(60kg)x8x3 +70%(70kg)x2x5
B1 JM press 30x8,8,10,12
B2 Neck harness 15x20,16
C1 Farmer's walk shrugs x12,11,10,8
C2 Pullups BWx9,7,5,5
D Seated machine laterals 130x21
E Alt DB hammer curls 15'sx15
+35s doorway & lat stretches

Training 3rd Oct 2008: DE Lower

A 12" box squats @70% 105x8x2
B Speed pulls @65% 130x12x1
C1 Rack pulls (below knee) 150x5, 160x5, 170x5,5
C2 BB rev lunges 75x6,6,6
+40s ad, 35s RF, 30s ham, 30s hip, 30s calf, 30s PF stretches

Training 1st Oct 2008: ME Upper

A1 Bench (pinky) 65x5, 75x5, 85x6
A2 Miniband facepulls x16,15,15
B1 Seated row (neutral) 140x13,13,10
B2 Neck harness 20x20,15
C1 Side lateral 10'sx12,10
C2 Bent laterals 10'sx13,13
C3 V-bar pushdowns #11x16,12
D Thib curl 10'sx11
E Hex holds 10'sx45s
+ pec flye stretch @10's +shoulder stretch