Chest, Triceps & Legs (yes I have them!!!!!)
Decline BB Bench
110k x 8, 110k x 8, 110k x 8, 110k x 6, 100k x 8, 100k x 8, 100k x 6, 90k x 8, 90k x 8, 90k x 8, 80k x 8, 80k x 8, 80k x 8
Incline Smith Bench
80k x 8, 80k x 8, 80k x 8, 80k x 8, 80k x 8
DB Fly
25k x 10, 25k x 10, 25k x 10, 25k x 10, 25k x 10, 15k x 10, 15k x 10, 15k x 10, 15k x 10, 15k x 10,
Cable Tricep Pushdown
95k x 8, 110k x 8, 125k x 8, 140k x 8, 150k x 8, 160k x 8, 170k x 8, 180k x8, 180k x 8
OH Tricep Cable Extensions
95k x 8, 110k x 8, 125k x 8, 125k x 8, 125k x 8, 125k x 6, 125k x 6
Overhand Cable Pull Down (per hand without a breather)
35k x 8, 35k x 8, 35k x 8, 35k x 8, 35k x 8
Reverse Grip Cable Pull Down (per hand without a breather)
35k x 8, 35k x 8, 35k x 8, 35k x 8, 35k x 8
OH Tricep Extension using cable
40k x 8, 50k x 8, 60k x 8, 70k x 8, 80 x 8, 90k x 8, 95k x 8
Close Grip BB Tricep Bench Press
80k x 10, 80k x 10, 80k x 10, 80k x 10, 80k x 10
Squat
60k x 20, 60k x 20, 60k x 20, 100k x 10, 110k x 8, 120k x 8, 130k x 8, 140k x 2 - will see how the right leg fairs after doing this squatting - didn't get any twinges so i'm HOPING that the damage has repaired itself and this winter I can easily break the 150k A2G record for me and hopefully hit 200k. I' ve learned a brief pause at the top and bottom of the squat makes them much more do-able and I'm sure I can liftr heavier.
Overall, spent ages in the gym today, must have been a good 2 hours. Normally don't spend anywhere near that amount of time there but being that it was empty and the winny/var combo is working wonders I figured why waste a good chance to hit myself for six. Strange thing is, I don't feel any worse for wear about it at all, not over trained or lethargic at alll.
Awsome!!
Back into the gym in the morning for another 30-40 mins of cardio on my weights day off and then home for some ab work on the new exercise mat that've got to prevent friction burns if I do it straight onto the carpet LOL
- just need something that weighs circa 15-20k for my weighted situps...