Wednesday 8 January 2014Low Bar Squat (kg) warmup8 x 1458 x 1658 x 185 Leg Press 5 sets 15 reps with 160kg Leg Curls  5 sets 15 reps Leg Extension 4 sets 12 reps  Calves various Abs Machine 4 sets 12 reps Notes:I’m basically following a 5/3/1 template but the philosophy is 8/5/3 as I need a change from higher …

Monday 6 January 2014 OHP (kg) 8 x 62.58 x 72.58 x 82.5 BTN Press 2 sets of 8 with 60kg DB Shoulder Press 4 sets of 12 (first set with 65lbs, then reduced weight)  DB Lateral Raise 4 sets of 12 with 12.5kg Barbell Curls 4 sets of 12 with 40kg Preacher Curls 4 sets of 10 with 28kg …

Sunday 5 January 2014Deadlift (kg) warmup3 x 222.53 x 242.53 x 262.5 Bent Over Row (kg) 4 sets of 12 with 100kg Lat Pulldowns 4 sets of 10 with 70 Good Mornings 4 sets of 10 with 80kg Hanging Leg Raises 4 sets of 12 with BW Calves 5 sets Cardio: 10′ Elliptical Notes:Even though I’m kinda sick deadlifts were …

Thursday 2 January 2014Bench Press (kg) warmup7 sets of 5 x 125 (paused) Close Grip Bench Press (kg) 2 sets of 8 x 100 Incline Press Machine 4 sets of 12 x 40kg DB Flyes 4 sets of 12 x 12.5kg  Triceps Pushdown 5 sets of 20 x half stack Dips 2 sets of 20 x BW