14th January 2006
Saturday
Day 17
Workout #1
Barbell Back Squat A2G 4x6
1.) 60x6
2.) 70x6
3.) 80x6
4.) 85x6
Last time i had done 80 kgs for 6 reps on my last set. so that means i was great today huh..? 
Flat Barbell Bench Press 4x6
1.) 45x6
2.) 50x6
3.) 55x6
4.) 60x6
I know that last time i had done 80 kgs for 2 reps on my max effort day, but today this was good for me coz i had no spotter (like normal) and i did it with 110% perfect form 
Close Grip Chins with Palms Facing Me 4x6
1.) bodyweight x 6
2.) bodyweight x 6
3.) bodyweight x 6
4.) bodyweight + 4 kg dumbbell x 6
Barbell Rows 4x6
1.) 40x6
2.) 45x6
3.) 50x6
4.) 60x6
well, incase you don't know, i love doing back workouts, but today this lift was fucked... my legs were hurting so royally after doing 85 kgs squats on a 11 kg barbell (whose weight i have not included in the figures) that my legs were groaning in pain when i performed this lift..
Parallel Bar Dips 4x6
1.) 4x6
2.) 4x6
3.) 10x3 + only body weight x 3
4.) 10x5 + 4x3
both these last two sets were drop set. i had a spotter who helped me remove / add these weights onto me
Standing Alternate Arm Dumbbell Curls 4x6
1.) 14x6
2.) 16x6
3.) 18x6
4.) 20x6
Overall Impression: Great workout.... should have done 1 more exercise though..
Anyways ppl.. see you around..