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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.

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 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 113 tues

warmup, prehab (TKE, back)
sprints: 2 x flats
MR tucks: 3 x 6

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

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

DB lunges: 3 x 7 (30)

calf raises: 10 x (100, 110, 120, 130, 140, 150)

bench leg raises: 2 x 20

- will be using bench leg raises more often than not, grip is super taxed from earlier stuff.
- will be trying to do heavy calf raises from now on whenever the back doesnt feel too taxed as well.

Now now, don't be disrespectful... she's a woman, she has the right to say anything to you, to abuse you, you name it. Not having a dick in her pants gives her that right. You betcha!

only if she looks like claudia schiffer raptor 

week 114
mon, lower

warmup, prehab (TKE, back, clams)
sprints: 2 x flats
tucks: 3 x 5
depth jumps: 12 or so.

squats:
5 x (90, 100, 110, 120, 130)
3 x (140, 145, 147.5)

- got meeting at work, scrapped the rest of the workout.
- depth jumps were alright, got fingers on ceiling abt 3 times or so.

i think she should still look pretty hot even now, so i'd probably say yes LOLOL.