Week #46 - 10/08

Monday - 10/08
Quads with Craig - CSPC 6:00pm
Squats (high bar) 2x60x10 2x100x8 2x140x6 2x160x6
Leg press 10x10ppsx10
Leg extensions 5x15
**180kg next week on the squats. I have a lot less power on high bars, just makes me want to buckle. But it's a weak point to work on.

Tuesday - 11/08
Chest with Brown G - CSPC 5pm
Incline bench press 2x60x10 2x90x8 2x110x5
Decline bench press 2x70x10 2x90x10 110x10,10,8 2x90x12 70x15
Flat db press 30x12 40x12 50x8 PB 40x10 35x12
Incline chest press (palms in) 80x12 3x120x12
supersetted with...
Cable crossovers 18x10 24x10 2x30x10

Wednesday - 12/08
Back with Craig & Brown G - CSPC 5pm
WG Pulldowns front 2x220x10 2x200x10 4x180x10
supersetted with...
CG seated cable 2x96x10 2x84x10 4x72x10
BB rows 8x100x10
Btn pulldowns 100x15 120x15 2x130x15
**superset was intense azzz. Good workout, feeling strong at the mo, time to set some new PBs over the coming weeks.
**also you should check out Brown G's new training log, don't know why it's called raro training as I'm pretty sure he's a maori, he must just like that powdered juice: http://www.rarotraininglog.blogspot.com

Thursday - 13/08
Hamstrings/Lower back - CSPC 5pm
Rack pulls mid-shin (pin 3) 2x60x10 100x8 140x8 180x6 220x6(b)
Conventional deadlifts 60x8 100x8 140x8 180x8 220x5
Lying hamstring curl 10x10 20x10 25x10 20x10 15x12
Stiff leg deadlift 60x15 4x100x15
**trained alone today so workout was a bit tedious. Will quit the rack pulls next week and do those high rep deadlifts first up. I'll go 220x8 and then rep out 260. Goal will be 260x8 over the coming weeks. The high reps are killer.

Friday - 14/08
Shoulders with Craig - Uni Rec Centre 8:30am
Seated barbell press 2x20x12 2x40x10 2x60x8 2x70x6 PB 2x60x10
Arnold press 20x10 25x10 2x30x8 PB
Machine shoulder press (pin #) 2x9x15
Seated lateral raises 2x11x10 2x16x8 2x21x6 2x16x8 2x11x10
**painful pump today, great workout. Going to continue to increase seated barbell press by 10kgs/week. Hopefully we can ride it to 100kgs, that would be a good milestone.

Saturday - 15/08
Arms with Craig - CSPC 10:00am
EZ bar curls 2x20x10 2x30x10 2x40x8 60x4 PB 50x6
Alt. dumbbell curls 15x8 17.5x8 20x6 22.5x6 PB 15x10
DB preacher curls 3x12.5x12
Close grip EZ bar curls 30x15,12,11,11
Skullcrushers 2x30x10 2x40x10 2x50x8 60x5 50x8
Close grip bench press 2x60x10 80x10 100x8 120x6 100x10
Tricep rope pressdowns 4x10-12
One arm pressdowns 2 sets