Grants quest to manly strength and alpha power!

2/12/09 back day

deadlifts completly raw no belt or straps

140 kg x 6
180 kg x 4
200 kg x 7 easy felt light could of hitched an 8th
220 kg x 3 prity good again could of hitched a 4th
220 kg x 1 from a 3 inche deficit - tie with previous pb-

bb rows

100 kg x 10
100 kg x 10

close reverse grip chin ups

bw x 16 pb
didnt take my dipping belt so i wanted to go heavy so switched to the pull down machine
1x 4
1x 7
1x8
1x 10

1 arm db rows

65 kg db x 12/10
75 kg db x 3/3 nice


ok was pleased today all the deads were raw so could of probs got an extra rep wearing a belt and straps. 250 kg will be pulled my x-mas, thinking my max is 245 kg at the moment 200 kg x 7 equates to 242 kg on the max calcualter and a belt would add a few kgs..

either way 200 kg felt really light. 1 arm rows were very good aswell and for some reason my pulll up strength has rocketed. the for past two years ive always been stuck stucking between 10-12 pull ups.. not withen the last few weeks i can always do 15..

3/12/09 shoulders

standing strict militery press

50 kg x 10
80 kg x 5
90 kg x 4 pb soooo close to 5
100 kg x 1 easy! pb
102.5 kg x 1 pb not that hard

double dumbell push press

46 kg x 3/3 pb
            3/3 pb
46 kg x fail/fail my tendon in my left knee felt light it was going to blow when i went to drive with the legs.. so left it there

seated db militery press

46 kg dumbells x 5/5 pb
                            5/5
                            5/5 super set 26 kgx 10/1o

nice one today very strong my goal was to strict militery press 100 kg for x-mas... so nailed that!!! last year i could only push press 100 kg.. now i can strict press it! so ive got a fair bit stronger. just want to nail that 160 kg front squat and 170 kg bench before x-mas and it will have been a decent year.

05/12/09 arms

close grip seated militery press

60 kg x 6
80 kg x 3
105 kg x 1
100 kg x 6 pb with sleeves
115 kg x 1 easy pb was temped to go higer but didnt
100 kg x 3 with 2 second pauses on chest

incline tricep oly bar extensions super set bb curls

40 kg x 10
75 kg x 5 prity deep
60 kg x 10 raw no sleeves prity deep!


40 kg x 10
70 kg x 3 slight cheats
60 kg x 10 cheats towards the end
60 kg x 4 really slow form with pauses at bottom

alt db curls super set one arm db extensions

30 kg dbs x 6/6
                   5/5

30 kg x 5/5
             5/5
25 kg x 11/12 pb

one arm conc curl

25 kg x 6/6 pb
            4/4

strict standing shoulder press

80 kg x 1
85 kg x 1
90 kg x 1 easy


ok great today 120 kg on seated militery press fill happen before x-mas.. god knows how much i can push press now. im hoping for 125 kg at least. i can strict press 105 kg if fresh so 125 kg + is very realistic.