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