Got back from Romania on Friday and started dieting. Back to one of my preferred methods, basically no carbs except on a Sunday.
Monday 04/03/2013 - Chest
Flat Bench in power rack
All the benches were busy. I found this really tough as the pins were higher than normal and I had no spotter, which means I had to really reach to get the bar unracked.
WU
60 x 10
80 x 5
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5
Should've gone up in hindsight, but wasn't comfortable bringing it down.
Incline DB Press
22.5 x 18
22.5 x 14 + rest pause + 4
22.5 x 11 + rest pause + 4 + rest pause + 3
No other dumbells. So did high reps. Nearly killed me.
Incline Flies
22.5 x 10
22.5 x 10
22.5 x 10
Dips
BW x 12
BW x 12
BW x 12
Push ups
7 wide, 7 shoulder, 7 diamond, 7 fisted
Second attempt was a complete fail
Stepper Intervals 10 minutes
Tuesday 05/03/2013 - Back
Pull ups
BW x 6
BW x 6
BW x 6
BW x 6
Lat pulldown behind neck
72.5 x 12
72.5 x 12
72.5 x 6 / 61 x 6 / 50 x 6
DB Row
40 x 10
40 x 10
40 x 10
3 second pause going down. Hurt
Had to move to arms as was nothing else free.
Preacher Machine - Single arm
? x 12
? x 12
? x 12
Pinwheel curls (per arm)
15 x 10
15 x 10
15 x 10
Chest supported row
45 x 12
45 x 12
45 x 12
Seated ISO Row
62.5 x 20
62.5 x 20
Stepper Intervals 10 minutes
Monday 04/03/2013 - Chest
Flat Bench in power rack
All the benches were busy. I found this really tough as the pins were higher than normal and I had no spotter, which means I had to really reach to get the bar unracked.
WU
60 x 10
80 x 5
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5
Should've gone up in hindsight, but wasn't comfortable bringing it down.
Incline DB Press
22.5 x 18
22.5 x 14 + rest pause + 4
22.5 x 11 + rest pause + 4 + rest pause + 3
No other dumbells. So did high reps. Nearly killed me.
Incline Flies
22.5 x 10
22.5 x 10
22.5 x 10
Dips
BW x 12
BW x 12
BW x 12
Push ups
7 wide, 7 shoulder, 7 diamond, 7 fisted
Second attempt was a complete fail
Stepper Intervals 10 minutes
Tuesday 05/03/2013 - Back
Pull ups
BW x 6
BW x 6
BW x 6
BW x 6
Lat pulldown behind neck
72.5 x 12
72.5 x 12
72.5 x 6 / 61 x 6 / 50 x 6
DB Row
40 x 10
40 x 10
40 x 10
3 second pause going down. Hurt
Had to move to arms as was nothing else free.
Preacher Machine - Single arm
? x 12
? x 12
? x 12
Pinwheel curls (per arm)
15 x 10
15 x 10
15 x 10
Chest supported row
45 x 12
45 x 12
45 x 12
Seated ISO Row
62.5 x 20
62.5 x 20
Stepper Intervals 10 minutes