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ME Squat Day

Hit some good mornings up today, always a boring workout with good mornings but I got some good work in. Wanted sets of 5 but didnt want to risk any ugly reps so stuck to 4s. .Moved to heavy split squats next, yikes these things are diesel. Hit a PR of 40kg dumbbells in each hand tho so that’s cool. My left leg is not as strong as my right and much more awkward! Finished with str8 leg situps. Legs are sore as hell today.

ME Squat Day 22/2/10

GMs Squat Stance

2x4 100kg
1x3 100kg
1x10 60kg Deep but good form

DB Split Squats
1x5 30kg
2x8 40kg

Situps Str8 Leg Plate behind Head
2x8 +10kg
1x8 +11.25kg

__________________
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ME Bench Day

Floor pressed again today .Awesome day lots of quality work done. Hit a few doubles and some singles and went to JM press, I haven’t done these in ages yikes I am sore. Finished with chins for about 6 sets. Good day.

ME Bench Day 24/2/10

Floor Press POR
1x1 100kg
1x2 105kg (ass came up on 2nd so it don’t count)
1x1 105kg (missed 2nd)
1x2 100kg
1x2 102.5kg
1x1 107.5kg
1x1 108.5kg
1xM 108.5kg

JM Press
3x5 40kg

Chins
BW+10kg 6x5

Went back in a few hours later and did some light dumbbell presses and GHRs

DE Squat Day

Squatted against a blue and yellow band today, wow extra band tension rocks. Worked around 75 kg for 8 sets with a little workup at the end.Moved to RDLs next for 2 sets and then 2 sets of DB split squats for high reps, not fun at all. So sore.

DE Squat Day 26/2/10

Box Squat + Blue and Yellow Bands
4x2 75kg
4x2 80kg
1x2 90kg
1x2 95kg

RDLs
1x20 80kg
1x12 100kg

Split Squat
1x15 20kg
1x15 25kg

Skipped abs, will pummel them on Monday.

DE Bench Day

Benched against an orange and yellow band again. Cut my rest times a bit, good session moved to inclines next and finished with rolling tris and rows.

DE Bench Day 27/2/10

Bench +Orange & yellow Band
9x3 40-45kg 3 Grips

Incline DB
3x10 25kg
1x9 25kg

Rolling Tris
3x8 22.5kg

Barbell Rows
3x8 55kg

ME Squat Day

Hell Yeah, about time I hit a squat PR. Managed to hit 374lbs for a single, was ver smooth lift I am happy with it. I missed an attempt at 380 I think. Moved to GMs next for a few sets and finished with situps. And to think I was gonna only do a few GHRs and abs today LOL.

ME Squat Day 1/3/10

Squat
1x1 130kg
1x1 140kg
1x1 150kg
1x1 161kg (PR)
1xM 165kg

GM Squat Stance
1x6 80kg
2x6 90kg
1x10 70kg

Situps
1x8 +5kg
2x8 +11.25kg
1x8 +12.5kg

Did 90 BW reps of split squats while I watched Tv as well!!

Great work. Nice PR!

Thanx Widdoes!!

ME Bench Day

Shit day today, feel tore up. Tried some 2 board work but I sucked balls hard so shut it down. Moved to my dumbbell work and finished with chins. Been hitting it hard for a while time to taper off for a deload. Supp work went well just feelin beat up.

ME Bench Day 3/3/10

2 Board

2x1 105kg (wanted to hit 3 or 4 doubles LOL)

JM Press
4x5 40kg
1x5 50kg

Chins
1x5 +10kg
2x5 +15kg


DE Squat Day

Squatted against blue and yellow band today .Good shit I love bands. Hit 6 sets with 200+Bands then went 220 and 230, pretty good I was def tired form Mondays max squat but got thru it well. Did my split squats next and then abs. Good day.

DE Squat Day 5/3/10

Box Squat + Yellow and Blue Bands
6x2 80kg
1x2 90kg
1x2 95kg

DB Split Squat

1x10 35kg ea
1x9 35kg ea

Abs
I forget what I did!

ME Squat Day

Just did some GHRs and heavy situps today. Took about 10 mins, threw in some DB rows real light and that was it.Will bench this week heavy and then squat maybe on Friday, I’ll probably give the bands a rest this week for deload.

ME Squat Day 8/3/10

GHRs

4x10 BW

Situps w8 Behind Head
3x8 +12.5kg

Rows

So I got nothing to write up so I’ll go ahead and recommend some real hip hop classics I have rediscovered this week.

1- The Roots – Tipping Point (seriously one of the best albums I heard ever) Track 6 called the Web is just insane!!
2- Common Market
3- Anything Old by A tribe called quest, the low end theory is my favourite album.

ME Bench Day

Deloading this week, so I pushed the inclines with a CG. Kinda shit workout will drop these for ME work and use them for reps only. Hit a couple PRs tho. Moved to chins after and finished with some delt stuff. Easy day.

ME Bench Day 9/3/10

CG Inclines
1x2 90kg (PR)
1x1 95kg (PR)

Chins
1x5 +10kg
1x5 +15kg
1x4 +20kg

DB Upright Rows
2x16, 20 10kg ea

Done, already feeling much better. Aches are gone, feelin good. I guess damn near a week off will do that tho huh.