Well, it's been a while..
I've still been lifting but I thought I'd start logging everything here again. I just started Westside For Skinny Bastards by Joe Defranco, which you can find here - http://www.elitefts.com/ws4sb/WS4SB.pdf
I've just finished the first week but I'll just start with what I did today.
21/07
Repetition Upper Body... a bit like Dynamic Effort Bench day I guess
Bench
I didn't really stick to the plan here of doing high reps, but I did make sure to use a lot of speed in the lifts, because I wanted to test the Sling Shot, which I bought the other day. http://www.howmuchyabench.net/how-to-use.html
10 x 40 kg
10 x 60 kg
3 x 90 kg
5 x 100 kg (with Sling Shot)
3 x 110 kg (with Sling Shot)
2 x 120 kg (with Sling Shot)
Apparently it feels similar to a bench shirt? I wouldn't know.. 120 flew up though.
Fat Bar Pull-Ups (band-assisted)
4 x 8
I really suck at pull-ups. I haven't done them for a long time.. I will reduce the size of the band when I can do 4 x 12 and eventually I'll get to 4 x 12 without a band at all.. that's the plan anyway.
Cable Face Pulls
4 x 12 x 67.5 kg
Seated DB Press
8 x 27.5 kg
10 x 27.5 kg
8 x 27.5 kg
8 x 27.5 kg
BB Shrugs
3 x 10 x 100 kg
DB Hammer Curls
3 x 10 x 20 kg