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week 112
week 112, tues

S1
bench: 5 x (50, 60, 70, 80, 90, 4.5*100)
machine rows: 5 x (40, 50, 60, 70, 80, 90)

s2
OHP: 8 x (40, 50, 55, 50, 45)
pullups: 5 x 12

incline bench leg raises: 2 x 20

- bench felt good.

- rant. so i failed at the last rep of OHP topset. meaning i dropped the weight onto the safety bars.
so it made abit of a clang. ok a big clang. this woman, who's part of the company rowing team, walked over and started talking to me.

so at first she was asking me to keep the noise levels down. i apologised of course, seeing that i did drop the weights, even if it was unintentional.

BUT THEN, the next fucking thing she said was incredible. incredibly crazy. she said "what if u spoil the weights"

WTF. ARE YOU FUCKING SERIOUS?

so that ticked me off abit, and so i told her. well thats what the safety bars are for innit? then what, drop the weight on myself?
she then said something along the lines of lowering the weights. so i told her, if im not pushing myself, why am i even in the gym?

gawd... its not like i scream every single set, drop the bar every single time?
no wonder the entire fucking team are moving the same weight one year ago.

Week 111

S1
Bench: 5 x (60, 70, 80, 90, 3*100, 4*90, 7*80)
Rows: 5 x (50, 60, 70, 80, 90, 80, 70)

S2
OHP: 5 x (30, 40, 50, 55, 60, 12*45)
Pullups: 5 x (bw, 5, 10, 15, 20, 20*bw)

S3
Triceps pushdown: 8 x (26, 31, 36, 39)
Ez bar biceps curl: 8 x (10, 20, 22.5, 25)
Lat + rear shoulder raises: 8 x (7.5, 7.5, 7.5, 7.5)

- still can't rep out 100 on bench.

week 110, thurs

s1
bench: 5 x (50, 60, 70, 80, 90, *100)
machine rows: 5 x (40, 50, 60, 70, 80, 80)

s2
DB seated OHP: 8 x (17.5, 20, 22.5, 20, 20)
pullups: 5 x 10

incline bench leg raises: 2 x 15

some curls

*2.5 reps
- a few months of not pushing the bench has resulted in the weaker bench.
- guess all the OHP i've been doing has carryover, but not directly haha.

sickest juke EVER at 34 seconds.. insane, that is so fast, nfl combine status..

http://www.youtube.com/watch?v=efcaQ3Z-jIo

i need to GIF that sh*t.. crazy..


<a href="http://www.youtube.com/watch?v=efcaQ3Z-jIo" target="_blank">http://www.youtube.com/watch?v=efcaQ3Z-jIo</a>

i didnt have the patience to see all 7 mins, but i waited till 34 secs in...

hahaha, fuck ur pooch is running like a mad dog, bloody fast. and he totally wrongfooted that black dog he's playing with LOLOL.

week 109
wed, 7AM

Week 109

Ankle hops: 3 x 350

Squats: 5 x (90, 100, 110, 120, 130, 140)

RDL: 3 x 7 (100, 110, 110)

Scrapped the db lunges, headed to the court since it was available.
120 made threes. Took me a farking hour.

- last 2 reps for 140 not as nice, but I'll take it.


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wed, 7PM

s1
OHP: 5 x (30, 40, 50, 60, *65, 60, 55, 55, 50, 50)
pullups: 10 x 8 (2.5kg)

s2
incline DB bench: 10 x (20, 25, 25, 25)
DB row: 10 x (30, 30, 30, 30)

s3
tricep pushdown: 8 x (29, 34, 36, 36)
BB bicep curls: 8 x (30, 27.5, 27.5, 25)
lateral raises: 8 x (7.5, 10, 10, 10)

*got 4 reps
- fucking embarrassing to be struggling on BB curls, with a tiny 5kg on the side. LOL

Played some ball ytd.

Scheduled upper body session today.

Scrapped it, went balling. Did 1x 20 neutral grip pullups.

Checked myself in the mirror before heading out. Looking leaner than the last time, bw still at 72. Profit!

Week 107 wed

S1: OHP: 5 x (30, 40, 50, 60, *65, 57.5, 55, 52.5, 52.5)
S1: bw pullups: 8 x 8, 1 x 16

S2: incline db bench: 10 x (20, 25, 25, 25)
S2: db row: 10 x (30, 30, 30, 30)

Hanging wipers: 2 x 15

*got 3 reps. Didn't feel as strong as last week. Had 4 then.
- repped out 16 on the last set of pullups cos I noticed I had 8 sets of 8 alr.
- Wanted one last superset, but someone wanted the rack, so did 16 for 80 total pullups.
- ab/core work still sucks and are a pain in the arse.

week 107
Mon

Ankle hops: 3 x 350

Squats: 5 x (90, 100, 110, 120, 130, 135)

RDL: 3 x 7 (100, 110, 110)

Db walkin lunges: 4 x 5 (30kg)

Hanging leg raises: 2 x 15

Abit of curls while downin pwo shake.

- top set squats were farking tough.
- grip gave out on rdl, could barely hold on with fingers on all sets.