Journal 2012- Year to be consistent

Back  tonight
Wide Grip Chins
+10kg*10,8 bw*12
Rack Pull
145kg* 7(grip went) 140*8, 130*8
Lat Pull Down- behind neck
50kg*16,16,16
Seated Row
50kg*16,16,16
Wide Grip Chins
10,8,10
Shrugs
20kg plate*15,15,15
 
10mins row
10mins cycle
10mins row
14mins cycle

Chest - last night
Decline Bench
60kg*8  100kg*7,8  90kg*8
Incline DB Press
30kg*16,16,10
Dips
+10kg*18,18,18
 
33mins cycle.

Squat s/s with Front Squat
back 60*3 90*3,3,3   slowly going to increase this, 10kg more than last week
front 60*3 60*3,3,3
 
27mins cycle.
 
played footie for nearly 3 hours Sunday, 6-a-side monday night.

Shoulders / bit of arms
Seated Overhead Press
40*8 50*10,10,10
behind neck
42.5*12,12,12
Up right Row
50*8,8,8 
s/s
front raise         reverse fly
10kg*10,10   10kg*10,10     
 
s/s2
pull down         rope hammer curl
20kg*20,20,20
 
27mins cycle

 

Back  tonight
Wide Grip Chins
24,10,10
Rack Pull
160kg* 2(grip went)4 (used straps),6,6
Lat Pull Down- behind neck
40kg*20,20,20
Lat Pull Down
40kg*16,20,20
 
quick session tonight. hour indoor footie later

Chest
Decline Bench
60kg*8 90kg*4  105kg*5,6  90kg*8
Dips
25,25,40
Incline DB flys
20kg*12,12
 
32 mins cycle.

Shoulders/legs
 
Had planned on doing weights last night but whacked my elbow real hard on my power rack, so I didn't. 60mins cycle instead. Usually footie tonight, but it was called off.
 
Seated OHP
40kg*10  60kg*12,10 elbow was hurting so decided not to carry on.
 
Squat
60*3 90*3 100*3,2 slowly getting back to where I was. I think I was only doing sets of 130kg when I trained legs regular before.
 
45mins cycle.
 
Hopefully elbow ok for tomorrow night...

Arms
supersets
CGBP 60kg*15,15,15
s/s with
Pulls ups 15,15,10
 
Reverse grip pull downs 20kg*15,15,15
s/s with
db hammer curls 20kg*10,10,10
 
felt really tired so only two s/s sets
 

Back
Wide Grip Chins
 20,16,14
Rack Pull
160kg* 8,8 140kg*8   used straps tonight
Lat Pull Down- behind neck
50kg*20,20,20
Reverse grip seated row
50kg*20,20,20
 

Chest
Decline Bench
60kg*8 90kg*4  100kg*8,8,6
Incline DB bench
32.5kg*12,10,10
Dips
+10kg *20,16,16

30 mins cycle.

Been a few days since I've worked out.. went out drinking friday, so no weights or Cardio..smoked for the first time in 3 months, wish I hadn't
 
Hour footie last night, didn't feel as fit or sharp as normal, blame it on the booze and fags!
 
today
15mins cycle
Arms supersets
CGBP  s/s with    10kg plate hammer curl
50kg*20,20,20       10kg*20,20,20
 
EZ Skulls   s/s with  EZ curls
30kg*20,20,20           30kg*20,20,20
 
Reverse pull down   s/s with   rope hammer curl
20kg*20,20,20             20kg*20,20,20
 
Rope pull down s/s with    10kg plate across body curls
20kg*20,20,20              10kg*20,20,20
 
Not done arms properly for a while, nice pump :)
 
30 mins cycle.

Shoulders
 
I keep trying to get up early for cardio before work, but I cant get out of bed!
 
Seated Overhead Press
40*8 50*12,12,12
behind neck
40*12,12,12
Up right Row
30*20,20,20
s/s
seated side raise         front raise         reverse fly   all with 5kg plate
15,15                           15,15                15,15
 
30mins cycle 

Back  last night
Wide Grip Chins
+10kg 10,10
BW*10,10,10,10,10,10     not sure a few months ago I could have done 80 chin ups.

Lat Pull Down- behind neck
55kg*22,20,20
seated row
55kg*20,20,20
 
missed out rack pulls.
 
30mins cycle.

shrugs/ legs this morning.. quick session as I havent trained legs this week. Didn't want to do too much as got footie tomorrow night.
 
Shrugs
20kg plates*25,25,25
 
squat s/s
front 60*3,3,3
back 60*3,3,3
 
15 mins cycle.
 
Plan to train chest tonight.