Chest - 27/07/09

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

Bench Press - 6 sets
60kg - 10 reps (warm up)
120kg - 2 reps
100kg - 6 reps + 1 neg
100kg - 5 reps
90kg - 8 reps
90kg - 5 reps

Incline Dumbell Press - 3 sets
34kg - 7 reps
34kg - 6 reps
34kg - 5 reps

Incline Dumbell Flys - 3 sets
20kg - 8 reps
20kg - 7 reps
20kg - 8 reps + 3 presses

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

post bracket:
50g protein

Felt ok today, the 120kg was spotted on the second, and the 100kg were also spotted but not aided (except for the neg).
All the rest were un-spotted.

Feeling pumped - I hope I ache.

Arms - 24/07/09

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

Skull Crushers - 4 sets
30kg - 10 reps (warm up)
40kg - 8 reps
35kg - 8 reps
30kg - 8 reps

Bicep curl - 4 sets
40kg - 10 reps (warm up)
50kg - 5 reps
45kg - 6 reps
40kg - 8 reps

Tricep Dips - 2 sets
25kg weighted - 25 reps
25kg weighted - 20 reps

Sit-ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps

Post Bracket:
50g protein

Back - 21/07/09

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

Chin ups - 3 sets
20 reps (pb)
12 reps
8 reps

Bent over row - 4 sets
50kg - 10 reps (warm up)
60kg - 8 reps
55kg - 8 reps
50kg - 8 reps

Lat pull down - 3 sets
37kg x 2 - 8 reps
34kg x 2 - 8 reps
31kg x 2 - 8 reps

Cable Row - 3 sets
37kg x 2 - 8 reps
34kg x 2 - 8 reps
31kg x 2 - 8 reps

Sit-ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps

Post Bracket:
50g protein

pb on the chins
Tricep hurt on chins and pull down...which is strange...

Chest - 20/07/09

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

Bench Press - 5 sets
60kg - 10 reps (warm up)
100kg - 6 reps
90kg - 8 reps
90kg - 7 reps
80kg - 10 reps

Dumbell Press - 3 sets
34kg - 8 reps
34kg - 7 reps
34kg - 6 reps

Wire Flys - 3 sets
18.5kg x 2 - 10 reps
18.5kg x 2 - 7 reps
18.5kg x 2 - 8 reps

Sit-ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps

Post Bracket:
50g protein

all of today I did with no spotter, was v pleased with 6 reps at 100 (pb I think)

Shoulders - 19/07/09

Pre Bracket;
3 x T-F
50g Protein
25g Creatine

Dumbell Press - 4 sets
18kg - 10 reps (warm up)
32kg - 6 reps
30kg - 7 reps
28kg - 8 reps

Shrugs - 4 sets
60kg - 12 reps (warm up)
100kg - 10 reps
120kg - 8 reps
100kg - 8 reps

Dumbell Flys - 3 sets
14kg - 10 reps
14kg - 8 reps
14kg - 8 reps

Sit-ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps

Post Bracket:
50g Protein

again - struggled with shoulders

Back - 14/07/09

First back session for 3 weeks

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

Chin Ups - 3 sets
18 reps (pb)
12 reps
8 reps

Bent over row - 4 sets
50kg - 10 reps (warm up)
60kg - 8 reps
55kg - 8 reps
50kg - 10 reps

Lat Pull-down - 3 sets
37.5kg x 2 - 6 reps
34kg x 2 - 8 reps
30.5kg x 2 - 8 reps

Dumbell row - 3 sets
36kg - 8 reps
36kg - 8 reps
36kg - 8 reps

Sit ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps

Post Bracket:
50g protein

Worked hard - sweated a lot....not sure why...sweating was not mentioned when I signed up to the gym!?

Chest - 13/07/09

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

Bench Press - 5 sets
60kg - 10 reps (warm up)
100kg - 6 reps
90kg - 8 reps
90kg - 8 reps
90kg - 8 reps

Super set - Incline dumbell press & Incline dumbell flys - 3 sets
32kg press - 7 reps
20kg flys - 5 reps
1 min rest
32kg press - 6 reps
20kg flys - 5 reps
1 min rest
32kg press - 5 reps
20kg flys - 4 reps

Sit ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps

Post Bracket:
50g protein

Beasted

Arms - 10/07/09

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

Skull crushers - 4 sets
30kg - 10 reps (warm up)
40kg - 8 reps
35kg - 8 reps
30kg - 8 reps

Bicep Curl - 4 sets
40kg - 10 reps (warm up)
50kg - 5 reps
55kg - 7 reps
50kg - 8 reps

Dips - 2 sets
25kg weighted - 20 reps
25kg weighted - 20 reps

Sit ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps

Post bracket:
50g protein

Shoulders - 09/07/09

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

Dumbell Press - 3 sets
32kg - 6 reps
30kg - 6 reps
28kg - 7 reps

Shrugs - 3 sets
100kg - 10 reps
120kg - 8 reps
120kg - 8 reps

Dumbell flys - 3 sets
14kg - 10 reps
14kg - 8 reps
18kg - 6 reps

Sit ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps

Post Bracket:
50g protein

feeling weak

Lower Back & Legs - 08/07/09

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

Dead Lift - 4 sets
60kg - 10 reps (warm up)
100kg - 8 reps
140kg - 7 reps
100kg - 8 reps

Squats - 1 set
60kg - 4 reps

Sit ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps

Squats were cut short as pain in middle lower part of left knee cap. Pain apparent with weight, not there when free squat.

Post Pracket:
50g protein

Chest - 07/07/09

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

Bench Press - 5 sets
60kg - 10 reps (warm up)
120kg - 2 reps (pb)
110kg - 4 reps
100kg - 5 reps
90 kg - 8 reps

Incline Dumbell Press - 3 sets
34kg - 6 reps
32kg - 7 reps
30kg - 8 reps

Dumbell Flys - 3 sets
24kg -10 reps
24kg - 8 reps
24kg - 6 reps

Sit ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps

Post Bracket:
50g protein

Arms - 03/07/09

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

Tricep pushdown - 4 sets
Full stack - 5 reps
2 up - 6 reps
3 up - 10 reps
3 up - 10 reps

Biceps - 4 sets
40kg - 10 reps (warm up)
55kg - 6 reps
50kg - 6 reps
40kg - 8 reps

Tricep Dips - 2 sets
25kg weighted - 20 reps
25kg weighted - 20 reps

Sit ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps

Post Bracket:
50g protein

Shoulders - 02/07/09

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

Dumbell Press - 3 sets
32kg - 6 reps
30kg - 6 reps
28kg - 8 reps

Shrugs - 3 sets
100kg - 10 reps
120kg - 8 reps
120kg - 8 reps

Dumbell Flys - 3 sets
14kg - 10 reps
14kg - 8 reps
14kg - 6 reps

Sit ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps

Post Bracket:
50g Protein
Tuna salad

Didn't feel that good today

Lower Back & Legs - 01/07/09

Pre Bracket:
3 x T-F
50g Protein
25g Creatine

Dead Lifts - 4 sets
100kg - 10 reps (warm up)
130kg - 8 reps
150kg - 5 reps
100kg - 8 reps

Sit ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps

Post Bracket:
50g Protein
Tuna Salad

Short on time so beasted the dead lifts