Week #42 - 13/07

Monday - 13/07
Chest with Brown G - CSPC 5pm
Dumbbell fly 2x15x12 2x20x10 2x25x8 2x30x8
Bench press 2x80x12 2x100x10 120x8,6
Incline dumbbell press 35x12 40x12 3x45x12
Incline chest press 110x12 4x130x12
Flat cable fly 4 sets
**will change chest workout a bit next week.

Tuesday - 14/07
Back with Brown G - CSPC 4pm
WG Pulldowns (palms in) 70x15 110x15 150x15 170x15 4x210x15
Barbell rows 2x100x15 2x90x15
Seated cable rows (close grip) 72x15 3x78x15
Seated cable rows (wide grip) 4x72x15
Wide Grip BTN Pulldowns 110x15 3x120x15
**had a change up today and stuck to 15's over everything, it was a hard one. Changing the exercises round a bit next week.

Wednesday - 15/07
Hamstrings/Lower back with Craig - CSPC 5pm
Rack pulls mid-shin (pin 3) 60x10 100x8 140x5 180x5 220x5 2x200x8
Stiff legged deadlift 60x10 100x8 3x120x8
Cable hamstring curl 70x12 80x12 90x12
Lying hamstring curl 6x15x10
Standing abs 3x48x12
Hanging leg raises 2x8
**all rack pulls today done with no belt, very hard on the core. Will probably chuck a belt on next week and go 260 for reps. Still building on volume and intensity in this workout. Was more than last week but we'll do more next week.

Thursday - 16/07
Shoulders with Craig - Uni Rec Centre 8:00am
Smith machine BTN press 3x40x10 2x60x10 2x80x8 5x60x10
Machine shoulder press (pin#) 10x10 12x10 3x10x15
Seated lateral raises 2x11x10 2x16x10 2x13.5x10 2x11x10 2x8.5x15
Cable lateral raises 3x12

Friday - 17/07
Arms with Craig - CSPC 4:30pm
EZ bar curls 2x20x10 2x30x10 2x40x10 2x50x6 2x40x10 2x30x10
Alt. dumbbell curls 2x15x10 2x17.5x8 20x6
Cable preacher curls 24x10 3x30x10 30x12
Tricep pressdowns V-bar 70x12 120x12 150x12 2x170x12
Skullcrushers 2x30x12 2x40x12 50x8,10 2x40x10 30x10,15
OH rope extensions (low cable) 5x8-12

Sunday - 18/07
Quads with Craig - CSPC 9:00am
Leg press 2.5ppsx10 5ppsx10 7ppsx15 4x9ppsx15 2x8ppsx15
supersetted with...
Leg extensions 6x1.5px15
Squats 2x60x10 2x100x8
**hard work today, I was feeling very nauseous after the superset so wasn't good for much more. Legs are sorest they have ever been today...