wed 23rd april 2008
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weights pretty much stayed the same today had to drop my bench back down a touch though as there was no one willing to spot my on the 50kgs so thought better to be safe than sorry. weights on the rows went up and felt good though.

squats (not including warm ups)
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5reps x 67.5 kgs
5reps x 67.5 kgs
5reps x 67.5 kgs

flat bench press (not including warm ups)
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5 x 47.5kgs
5 x 47.5kgs
5 x 47.5kgs
12 x 30kgs (added these in to make up for the fact that i had to drop the weight a touch but this really finished me off!!)

Rows (shoulder grip to chin) as couldnt get to the barbells for deads
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5 x 60kgs
5 x 60kgs
5 x 60kgs

tricep push downs
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5 x 40kgs
5 x 40kgs
5 x 40kgs


total training time 1 hour 30 mins


workout took a little longer tonight as i wanted to make sure i had warmed up properly and was doing the pushdowns right as first session doing them. was suprised though found that i could do a lot more weight than i thought i would. form kept tight elbows tucked right in, only moving from the elbow and making sure i extended at the bottom with a slight pause and then a slow back up again.