Week #43 - 20/07

Monday - 20/07
Chest with Brown G - CSPC 6pm
Dumbbell fly 2x15x12 2x20x10 2x25x8 2x30x8
Incline bench press (paused) 2x60x10 2x80x8 90x6 100x6
Decline bench press 60x12 80x12 2x100x10 2x110x8
Incline chest press (palms in) 80x12 110x12 130x10 2x110x12
Lying cable fly 4x18x12
**good session today with a few new exercises in there. Quads are f*cking sore, biking to uni today was hell. Hoping they're not still that way the time next saturday comes around, but won't be surprised at this rate.

Tuesday - 21/07
Back with Brown G - CSPC 5pm
WG Pulldowns front 100x10 140x10 180x10 220x10 240x10 220x10 200x10
WG Pulldowns btn 140x10 4x160x10
Underhand BB rows 60x10 80x10 4x100x10
Corner rows 60x10 80x10 3x100x8
WG Pulldowns (palms in) 160x15 3x180x15

Wednesday - 22/07
Hamstrings/Lower back - CSPC 5pm
Rack pulls mid-shin (pin 3) 60x10 100x8 140x6 180x6
Lying hamstring curl 2x10x10 2x15x10 2x20x10 2x15x10 2x10x10
Cable hamstring curl 50x15 3x60x15
Reverse Hyper 4x60x10
Standing abs 48x10 3x54x10
**lower back was feeling a little niggly so I cut the rack pulls short.

Thursday - 16/07
Shoulders with Craig - Uni Rec Centre 8:30am
Seated lateral raises 2x8.5x10 2x11x10 2x16x10 21x5 18.5x6 2x13.5x10 2x11x10
Smith machine BTN press 2x40x10 2x60x10 70x10,8
Smith machine front press 5x60x8
Seated lateral raises - round 2 2x8.5x10 2x13.5x10 2x16x10 2x11x15 2x8.5x20
**strong volume today.

Friday - 24/07
Arms with Craig - CSPC 5pm
EZ bar curls 2x20x10 2x30x10 2x40x10 2x50x6 2x40x10 2x30x10
Alt. dumbbell curls seated 12.5x8 17.5x8 2x20x6 15x8
Cable preacher curls 5x10
Tricep pressdowns V-bar 70x12 130x12 170x12 2x200x12
Skullcrushers 2x30x10 2x40x10 2x50x6 2x40x8 2x30x10
OH rope extensions (low cable) 5x10
Tricep pressdowns V-bar 5x80x20
**that's it for this week. Changing split slightly next week going to do quads on monday, then chest tuesday, back weds etc.