Ups and downs and lots in between!

slicus ricus

Back + Triceps:

Deadlifts:
60kg x 15
80kg x 12
90kg x 12
100kg x 10
110kg x 8
120kg x 6
100kg x 8
90kg x 10

Pull up + Dips (super set):
PU Bw x 8
Dips Bw + 15kg x 12
PU Bw x 5kg x 6
Dips Bw + 20kg x 10
PU Bw + 7.5kg x 6
Dips Bw + 25kg x 8
PU Bw + 10kg x 4
Dips Bw + 30kg x 6
PU Bw x 8

Close grip bench (triceps):
60kg x 10
65kg x 8
70kg x 6

Single arm rows:
37.5kg x 8
40kg x 8
42.5kg x 6

Lat pull downs (medium grip):
Level 7 x 10
Level 8 x 8
Level 9 x 5

Seated rows:
Level 7 x 8
Level 7 x 8
Level 8 x 8

Triceps extensions:
12.5kg x 12
15kg x 10
17.5kg x 8

Tricep push down (Rope grip):
100lb x 10
100lb x 8
110lb x 8
120lb x 6

Incline 15% walk:
20mins - 2.33km

slicus ricus

Chest + Biceps:

Back to logging my training!! Was away with work for a week and a half and whatever little training I did (and it wasn't much), I didn't log. I should get a good run at it for a few weeks now!!

Bench press:
60kg x 10
80kg x 6
80kg x 6
85kg x 6
90kg x 5
90kg x 5
70kg x 8
60kg x 8

Incline Press (Narrow grip):
60kg x 6
60kg x 5
60kg x 4
50kg x 5

Dumbbell Press:
27.5kg x 8
30kg x 6
30kg x 6
32.5kg x 5

Incline flys:
12.5kg x 12
15kg x 10
17.5kg x 8
20kg x 6

Bicep curl:
17.5kg x 8
20kg x 8
20kg x 6
22.5kg x 6
10kg x 12 (single arm, no twist)
12.5kg x 10 (single arm, no twist)
15kg x 8 (single arm, no twist)
17.5kg x 6 (single arm, no twist)

EZ bar bicep curls:
35kg x 8
35kg x 8
40kg x 6

Abs:

Hanging leg raises:
10 x 3 sets

Cable crunches:
90lb x 20 x 3 sets

Dumbbell Side bends -
17.5kg x 15 x 3 sets

slicus ricus

Legs:

Squats:
60kg x 10
80kg x 10
90kg x 8
100kg x 8
110kg x 6
100kg x 6
80kg x 8
60kg x 15

Leg press (total weight):
150kg x 8
170kg x 8
170kg x 8
180kg x 6

Romanian deadlifts:
80kg x 10
90kg x 8
100kg x 8
110kg x 6

Leg extensions:
Level 12 x 12
Level 13 x 12
Level 14 x 10
Level 15 x 10
Level 16 x 8
Level 17 x 8

Leg curls:
Level 7 x 10
Level 7 x 10
Level 7 x 10

Calf lifts (seated with plates):
50kg x 10
60kg x 10
70kg x 8.

Abs:

Hanging leg raises -
10 x 3 sets

Cardio:

Incline 15% walk:
20mins - 2.33km

slicus ricus

Shoulders + Traps:

Short session yesterday evening due to non-gym plans afterwards!! Shorter rest periods than normal throughout this session.

Overhead Press (Oly Bar):
60kg x 6
60kg x 6
60kg x 5
60kg x 4
55kg x 5
50kg x 6

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 6
LR - 7.5kg x 12
BR - 7.5kg x 12
SP - 20kg x 6
LR - 10kg x 10
BR - 10kg x 10
SP - 20kg x 6
LR - 10kg x 10
BR - 10kg x 10
SP - 22.5kg x 6
LR - 12.5kg x 6
BR - 12.5kg x 6

Shrugs (Dumbbell):
40kg x 15
42.5kg x 12
45kg x 10
47.5kg x 7

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 15
80kg x 12
100kg x 7