Arms - 04/0909

Pre Bracket:
3 x T-F
25g creatine
50g protein

Skull crushers - 4 sets
30kg - 10 reps (warm up)
45kg - 8 reps
45kg - 8 reps
45 kg - 8 reps

Bicep Curl - 4 sets
40kg - 8 reps (warm up)
52.5kg - 8 reps
52.5kg - 6 reps
52.5kg - 5 reps

Tricep Dips - 3 sets (full body)
25 reps
20 reps
20 reps

Preacher curl - 3 sets
30kg - 8 reps
30kg - 8 reps
30kg - 6 reps

Sit-ups - 2 sets - 200 in total
100 reps
100 reps

Post bracket:
50g protein

Back - 03/09/09

Pre Bracket:
3 x T-F
25g creatine
50g protein

Chin Ups - 3 sets
16 reps
12 reps
10 reps

Bent-over barbell row - 4 sets
50kg - 10 reps (warm up)
80kg - 8 reps
80kg - 8 reps
70kg - 8 reps

Dumbell row - 3 sets
40kg - 10 reps
40kg - 10 reps
40kg - 10 reps

Sit ups - 2 sets - 200 in total
100 reps
100 reps

Post bracket:
50g protein

Chest - 02/09/09

Pre Bracket:
3 x T-F
25g creatine
50g protein

Bench Press - 7 sets
60kg - 10 reps (warm up)
110kg - 5 reps
100kg - 6 reps
100kg - 4 reps
90kg - 7 reps
90kg - 4 reps
60kg - 14 reps

Incline dumbell flys - 3 sets
22kg - 8 reps
22kg - 7 reps
22kg - 6 reps

Dips - 2 sets (full body)
20 reps
15 reps

Sit-ups - 3 sets - 200 in total
70 reps
70 reps
60 reps

Post Bracket:
50g protein

Shoulders - 26/08/09

Pre-Bracket:
3 x T-F
25g creatine
50g protein

Dumbell press - 3 sets (warm up on barbell)
32kg - 8 reps
32kg - 7 reps
30kg - 7 reps

Shrugs - 4 sets
60kg - 10 reps (warm up)
120kg - 8 reps
110kg - 8 reps
90kg - 10 reps

Dumbell flys - 3 sets
16kg - 8 reps
16kg - 8 reps
16kg - 8 reps

Sit-ups - 3 sets - 220 in total
100 reps
60 reps
60 reps

Post bracket:
50g protein

Felt better today than yesterday.

Back - 25/08/09

Pre Bracket:
3 x T-F
25g creatine
50g protein

Chin ups* - 2 sets
15 reps
10 reps

Bent over barbell row - 4 sets
50kg - 10 reps (warm up)
75kg - 8 reps
65kg - 10 reps
65kg - 10 reps

Dumbell row - 2 sets
38kg - 10 reps
38kg - 8 reps

Sit-ups - 3 sets - 200 in total
70 reps
70 reps
60 reps

Post bracket:
50g protein

*Had pains in my right forearm/bicep attachment, thus I struggled

Didn't feel up for it today

Chest - 24/08/09

Pre Bracket:
3 x T-F
25g creatine
50g protein

Bench press - 5 sets
60kg - 10 reps (warm up)
100kg - 8 reps (unspotted baby!)
100kg - 6 reps
90kg - 7 reps
90kg - 10 reps (spotted)

Incline dumbell press - 3 sets
34kg - 10 reps
34kg - 8 reps
34kg - 7 reps

Dips - 2 sets (full body)
20 reps
15 reps

Sit-ups - 2 sets - 200 in total
100 reps
100 reps

Post bracket:
50g protein

Bosh it up on the 8 x 100kg on bench!

Arms - 21/08/09

Pre Bracket:
3 x T-F
25g Creatine

Skull crushers - 4 sets
30kg - 10 reps - warm up
42.5kg - 8 reps
37.5kg - 8 reps
32.5kg - 8 reps

Bicep curl - 4 sets
40kg - 10 reps - warm up
52.5kg - 6 reps
47.5kg - 6 reps
42,5kg - 7 reps

Dips - 3 sets (full body)
20 reps
15 reps
15 reps

Sit-ups - 2 sets - 200 in total
100 reps
100 reps

Post bracket
50g protein