Week #38 - 15/06

Monday - 15/05
Chest with Dreaver - CSPC 5:30pm
Incline bench press 2x60x10 2x90x8 2x115x5
Bench press 100x10 120x7,4
DB Press 37.5x12 42.5x12,8
Lying cable fly 3x18x10
**feeling weak today so deloaded a bit

Tuesday - 16/06
Back with Brown G and Craig - CSPC 4:30pm
WG Pulldowns (palms in) 100x10 140x10 180x10 220x10 240x10 260x8 PB 240x10 220x10 200x10
Seated cable rows 4x90x10 96x10
Barbell rows 110x10 PB,10,8 2x100x12
T-bar rows 30x10 2x50x8
Wide Grip BTN Pulldowns 120x10 140x9 120x10 120x10=>80x10
**added in PB tag, have been setting PBs every week but haven't been recording. Going to find 8RM on BB rows next week to see where I'm at - it's my key back exercise. For each muscle group I have 1-2 key exercises that I focus on increasing and always revert back to eventually. If I make progress on these exercises I know my training/eating is going well. Everything else is treated as "assistance".

Wednesday - 17/06
Hamstrings/Calves - Uni Rec Centre 11am
GHR 3xBWx8 +10x5
Lying leg curl 100x10 110x10 100x10 90x10 80x10
Seated leg curl 4x24x15
Romanian deadlift 60x12 100x10 2x120x8
Standing calf raise 110x12 120x12 130x12,12,10
Deadlifts/Abs with Craig - CSPC 5:00pm
Conventional deadlifts 2x60x8 100x5 120x5 160x3 200x1 240x3 PB
Reverse hyper 3x60x10
Standing abs 5x54x10
**fairly easy PB, will go 260x3 next week. Happy with how my deadlift has increased, especially since my waist size has gone up. I know once I start to lean out again and it comes back down, my deadlift will sky-rocket as it has in the past. So 260 next week may as well be up around 280.
**Craig, myself and probably Tec are going to deadlift every Wednesday night from now on. Just a slowish casual session like today as all our hardwork will be done with hammies in the morning. Anyone is welcome to come along and join us, no better atmosphere for heavy than deadlifting in a group!
**apologies for the ramblings this week :)

Thursday - 18/06
Shoulders with Craig - Uni Rec Centre 11am
Smith machine BTN press 2x40x10 2x60x10 2x80x8 PB 2x70x12
Smith machine front press 2x60x10
Machine shoulder press (pin#) 5x13x10
DB lateral raises (side) 4x13.5x10 11x15
Rear delt machine 47x12 3x54x12

Friday - 19/06
Triceps with Craig - CSPC 5pm
Close grip bench 2x60x10 2x80x8 100x6 120x6 140x5 PB,3 120x10
Tricep pressdowns 150x12 160x12 4x170x12
OH rope extensions 6x48x12
supersetted with...
Rope pressdowns 2x30x10
**bit of an interrupted training today, setting up for South Islands tomorrow at the gym. Might sneak in early and do some biceps.
**big PB on the close grips, repping my last raw comp grip bench PB for 5.

Sunday - 21/06
Quads - CSPC 9am
Leg press 2x100x15 200x10 280x10 4x360x10 2x320x10 2x280x10
supersetted with...
Leg extensions 8x1.5px10
Squats (high bar) 2x60x8 2x100x6 2x140x6
**also had a little play with the log but my quads were cramping up. did a few muscle snatches with 80kg, easy weight.
**good training week.