Week #39 - 22/06

Monday - 22/06
Chest with Brown G - CSPC 5:30pm
Bench press 2x60x10 90x8 110x8 130x6,5
Chest press 30x15 40x15 4x50x12
Incline bench press 80x10 2x90x10 80x12
Flat cable fly 2x18x12 2x24x10 18x12
Flat dumbbell press 30x15 35x15,14,12=>25x8
**everything is feeling strong at the moment but chest. Going to change up training a bit next week, take out a pressing exercise and add another fly. Think it might help.

Tuesday - 23/06
Back with Brown G - CSPC 4pm
WG Pulldowns (palms in) 80x10 120x10 170x10 220x10 2x260x10 240x10 220x10
Barbell rows 100x8 110x8 120x8 130x8 PB 140x6 PB
Seated cable rows (close grip) 4x90x10 96x10
Seated cable rows (wide grip) 78x10 4x72x10
Wide Grip BTN Pulldowns 100x10 3x130x10
**changed up routine a bit so cable rows were light and easy just getting used to it. Will go heavier next week.

Wednesday - 24/06
Deadlifts with Craig & Akash - CSPC 5pm
Conventional Deads 60x6 100x5 140x4 180x3 220x1 260x3 PB
**lost a bit of blood on the deads so was feeling light headed, just did some light abs and left. Next week Craig and I are going to combine hammies and deadlifts. We are also starting to go more towards powerlifting training, finding that balance. Anyway, easy PB. Will go 280kg x 3 next week.



Thursday - 18/06
Shoulders with Craig - Uni Rec Centre 10am
Smith machine BTN press 2x40x10 2x60x10 2x80x8 90x6 PB
Smith machine front press 3x60x12
Machine shoulder press (pin#) 11x12 2x13x12 15x12 16x12
Seated lateral raises 2x11x10 2x13.5x10 2x11x12
Cable lateral raises 3x12

Friday - 26/06
Arms with Craig - CSPC 5:30pm
Close grip bench 2x60x10 2x80x8 100x6 120x6 140x5 130x5
Tricep pressdowns 5x12
OH rope extensions (high cable) 3 sets up to 2x66x10
EZ bar curls 4x30x21's
High cable curls 4x10-12
Hammer curls 3x15x15
**felt weak today...

Saturday - 27/06
Quads with Craig, Brown G, Dreaver - CSPC 9am
Leg press 2.5ppsx15 5ppsx15 6ppsx10 8ppsx10 4x10ppsx10 2x9ppsx10 8ppsx10,15!
supersetted with...
Leg extensions 8x1.5px10
Squats (high bar) 2x70x10 2x110x8 2x150x6
SSB Box squats 3x60x6
**introduced the box squats, to bring up the hips more. Will up the weight over the coming weeks.