Extra Workout

Hit up janda situps and supersetted em with some band pullthrus to get some blood flow going, I always feel a lot better after doing these workouts, finished with some leg raises.I should of done upper back cos those RDLs always leave me sore as fuck, lots of chins tomorrow.

Janda Situps

2x10 +5kg

Pull Thrus Blue Band

3x25

Leg Raises

3x12

Strength Verified/Senior Member




Join Date: Feb 2007
Location: Australia
Posts: 4,068
ME Bench Day

Well fuck me I benched a PR today, wow its been a long time between drinks ! Hit 116kg CG and paused on pins.Grinder but the bitch went so fuck it! Did a buttload of chins and extensions to finish up.About damn time!

ME Bench Day 26/1/11

CG/Med Grip Paused Pin Press

1x1 100kg
1x1 110kg
1xM 117.5kg (missed by 1 inch)
1x1 110kg
1x1 116kg (PR)

Incline DB Extensions
4x10 13.5kg ea

Chins 3 Grips
BW 10x 6

Upright DB Row

2x10


DE Squat Day

Last week of this SSB blue band wave, hit 6 sets with 120kg, I remember missing 100kg with this setup the first time I used the SSB!!! Moved along with DB swings next then leg raises and band GMs to finish.Supp work is going stale will switch it up next week also.Good day, going to see a deadlift only meet tommorrow, looking forward to it.

DE Squat Day 28/1/11

SSB Box Squat + Blue Bands

6x2 120kg

DB Swings

2x15,13 42.5kg

Leg Raises

3x12-15

2 Blue Orange and 1 Yellow Band GMs

2x20,15

Good day, I was rounding off the box, abs and low back need even more work.



DE Bench Day

Stasyed with straight weight today and used 135 for 10 sets with 3 grips, I have moved my grip out to pointer on the ring again ala Johns suggestions, its gonna take some getting used to.I did some more 2 board work after then hit JMs and 1 arm barbell rows.Good day bench was good.

DE Bench Day 29/1/11

Bench 3 Grips
10x3 60kg

2 Board Wide Grip
1x3 90kg
5x3 97.5kg

JM Press

2x12 40kg
1x8 45kg

1 Armm Barbell Rows

4x10 30kg (on Bar)

__________________
There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

My Youtube
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.