Week #51 - 14/09

Tuesday - 15/09
Chest with Craig & Brown G - Eastside Barbell 5:00pm
Dips 3xBWx10 2x20x10
Incline db press 30x10 40x10 2x50x8 PB 40x12,15
Flat bench press 60x10 2x100x8 120x5 100x8
Flat db fly 20x10 30x8 2x25x8 20x10
Incline chest press 4 sets
**Still feeling a tad flat with this flu thing.
**First time doing dips in over 18 months - expected to get mothered but they weren't too bad. Might chuck another 20kg plate on next week, 160kg+ dips wouldn't be too bad I don't think. Flat bench felt slightly niggly on my left delt but not all that bad, 120x5 was average expect to get 120x8+ next week and then in 2-3 weeks put it as second exercise.

Wednesday - 16/09
Back with Brown G & Andy - Eastside Barbell 9:30am
WG Pulldowns front (palms in) 140x10 2x200x10 240x8 280x8 PB 260x8
Seated cable row 78x10 96x10 105x10 PB 115x10 PB 125x10 PB
Barbell rows 100x10 120x10 130x8 140x8 PB 120x8
Hammer strength chest supported 40x10 80x10 120x10 160x5 120x10
Btn pulldowns 150x10 2x180x10 200x8 PB
**Had to train in morning again as have a test tonight. Same as back last week, PBs everywhere. Cable rows felt very strong, will have to put more weight on these next week. Only thing was 160 was too heavy on chest supported rows and form was a bit off so not going to count that one.
**I was looking through my journal last night from around the time I deadlifted 280x3 raw. My back, quads, hamstrings, glutes are all way stronger now. 330kg raw is going to fall this year.

Thursday - 17/09
Hamstrings/Lower back with Craig & Brown G - Eastside Barbell 6:00pm
SSB 15" Box Squats 2x65x8 2x105x8 145x6 185x4(belt) 165x6(belt)
Chain Suspended Good mornings 60x8 2x100x6 2x100x8 PB
Stiff leg deadlifts 60x10 100x8 140x6 180x7 PB
Lying leg curl 10x10 20x10 30x10 PB 35x8 PB + 20x8
Standing abs 48x10 4x54x10
**Just cruised on the box squats this week, same weight as last week but easier. Good mornings were too easy as well, will go 120 next week. Big PB on stiff legs 180x7 esp seen as it was my third exercise.

Friday - 11/09
Shoulders with Craig - Eastside Barbell 6:00pm
Seated barbell press 2x20x12 2x40x10 2x60x8 80x6 90x6 70x10 60x16
Seated lateral raises 2x15x10 2x20x8 2x25x6 PB 2x20x8 2x15x15
Front raise 15x8 17.5x8 20x8 17.5x12
supersetted with...
Cable upright rows 4x10
Rear delt flies 2x12.5x15 3x15x12
Seated barbell press (long pauses) 60x10,10,7
**Barbell press getting a bit stale after 7 weeks, we will go back to BTN presses on the smith machine next week and smash up some PBs - shoulders have gotten a lot stronger over the past 2 months. This exercise has made my front delts blow up, BTN presses made my side and rear delts progress in leaps and bounds last time we threw them in, will be good to see that again.

Saturday - 19/09
Arms with Craig - Eastside Barbell 9:00am
Skullcrushers 2x20x10 2x30x10 40x8 50x6 2x60x6 50x10 40x13 30x21
Close grip bench press 60x10 100x6 120x4 2x100x8
Tricep pressdowns V-bar 70x12 110x12 140x12 160x12 180x10
Rope extensions (high cable) 4 sets
Alt. dumbbell curls 15x10 20x8 25x8 PB 20x10 17.5x10
EZ bar curls 30x10 40x10 50x10 60x4
Seated hammer curls 15x8 20x8 PB 22.5x8 PB, 6 17.5x10
High cable curls 18x12 24x12 32x12+12x15
**Feeling good today. CG bench press was in groove despite the multiple sets to failure on skulls before hand, next week we will do this first and go heavy. Hopefully I can crank out reps with 150, Craig wants reps with 170...
**Stepped on the scales a couple of days ago at 121, which was surprisingly light. Feeling strong at the moment so expected to be closer to 125. Must be getting leaner... LOL.