Tuesday 10 December 2013Low Bar Squat (kg) warmup8 x 1408 x 1608 x 180 Smith Lunges (kg) 3 sets of 10 with 20 kg Leg Press Machine 3 sets of 10 with the whole stack Leg Extensions 3 sets of 20 Single Leg Curl Machine (lbs) 3 sets of 10 with 100lbs CalvesAbs various Notes:Experimenting with my squat stance. No …

Bench Press (kg) warmup8 x 1008 x 1208 x 140 Incline Dumbbell Press (lbs) 4 sets of 10 with 80lbs Incline Flies (lbs) 3 sets of 10 with 30lbs Chest Dips 3 sets of 20 with BW Barbell Curls (kg) 3 sets of 10 with 50kg Preacher Curls (kg) 3 sets of 10 with 38kg1 set of 10 with 18kg …

Tuesday 3 December 2013Bench Press (kg) 12 x bar8 x 408 x 605 x 803 x 1001 x 1201 x 1401 x 1601 x 1601 x 1601 x 1705 x 1405 x 1405 x 1408 x 1208 x 120~most of them paused~ Closed Grip Bench Press (kg) 10 x 10010 x 100  Incline Bench Press (kg) 10 x 8010 x …

Sunday 1 December 2013Deadlift (kg) 5 x 605 x 1003 x 1401 x 1801 x 2201 x 2601 x 290 Speed Deadlift (kg) 2 sets of 3 x 180 Calves Abs various Video Notes:Last week of the Coan/Phillipi deadlift routine. 290 was like a real 1rep max. Grip started failing as well and locking it out was hard. Anyway, I’m …