Everybody wants to be a bodybuilder..

[sosso]

09/09

DB Bench
14 x 22.5 kg
14 x 32.5 kg
11 x 32.5 kg
11 x 32.5 kg

Lat Pulldowns
3 x 12 x 70 kg

Cable Face Pulls
3 x 12 x 60 kg

Felt like I was going to throw up here. Must have come to the gym too soon after eating..

OH Press
3 x 5 x 60 kg

Shrugs
3 x 10 x 130 kg

DB Curls
3 x 12 x 17.5 kg

[sosso]

10/09

Squats
5 x 60
2 x 90
2 x 100
2 x 120
2 x 140
2 x 145

GHR
3 x 12 + 5

Barbell Russian Twists
3 x 12 with 20 kg on the bar

[sosso]

12/09

Bench
5 x 40
3 x 60
2 x 80
2 x 100
1 x 110 - Sling Shot
1 x 110 - Sling Shot
1 x 115 - Sling Shot

DB Bench
17 x 30 kg
14 x 30 kg

Pendlay Rows
4 x 10 x 50 kg

Shrugs
4 x 12 x 110 kg

DB Curls
4 x 12 x 17.5 kg

[youtube]http://www.youtube.com/watch?v=tyCYJ1LUuaE[/youtube]

[sosso]

13/09

Box Jumps
About 10. I got lazy on the last one and my right foot slipped and I hit my shin.. ouch.

Speed Deads
3 x 60 kg
3 x 100 kg
8 x 2 x 120 kg

GHR
3 x 12 + 6 more

Bulgarian Split Squats - front foot elevated
3 x 10 each leg

Hanging Leg Raises
3 x 10

[sosso]

15/09

Speed Bench
3 x 50 kg
10 x 3 x 70 kg

Rolling DB Tricep Extensions
4 x 10 x 15 kg

Straight Arm Pulldowns
3 x 12 x 50 kg

Face Pulls
3 x 12 x 65 kg

DB Lat Raises
3 x 10 x 10 kg

Push Jerk or power jerk.. whatever they're called..
3 x 10 x 50 kg

Used that as a finisher to get my heart rate up a bit. I bought a harness to use with the sled I found at the gym, so I'll start using that soon.

[sosso]

16/09

Front Squats
5 x 60
3 x 90
3 x 100
2 x 110
1 x 130

GHR
3 x 12

Used a different setting.. feet were higher. Much harder.

Good Mornings - from bottom position
3 x 60
3 x 90
3 x 100
1 x 130

Not sure if I'm doing these the right way.. will have to get someone to check

Keg Shouldering
A lot x lighter keg.. no idea of the weight.

My sled harness arrived just as I got home from the gym. Will have to try it out next time.

[Frostfire]

[quote="sosso"]My sled harness arrived just as I got home from the gym. Will have to try it out next time.

[thestoatyone]

Benching looks solid; is there a carry over to raw benching with that thing?

Also, are you still on the WS4SB? training looking really diverse, nice!

[quote="Frostfire"][quote="sosso"]My sled harness arrived just as I got home from the gym. Will have to try it out next time.

[sosso]

19/09

Bench
5 x 40
3 x 60
2 x 80
1 x 100
2 x 110 - Sling Shot
1 x 115 - Sling Shot
1 x 115 - Sling Shot

DB Bench
2 x 12 x 32.5's

Shrugs
3 x 12 x 120

Cable Pushdowns
3 x 12 x 75 kg

Barbell Complex
Rows x 10
Hang Cleans x 10
Push Press x 10
x 2, with 40 kg

Will do it 3 times next time, then 4,5, etc.. Might add deadlifts at the start, and back squats at the end..maybe.

Can't wait to use the sled on the weekend!

[sosso]

20/09

Speed Deads
2 x 60 kg
2 x 60 kg
2 x 100 kg
10 x 2 x 120 kg

GHR
3 x 12

Box Jumps
5 x 3

Hanging Leg Raises
3 x 12

[sosso]

22/09

Speed Bench
Heaps x bar
5 x 50 kg
10 x 3 x 70 kg

45 seconds - 1 minute rest between sets

Rolling DB Tricep Extensions
4 x 10 x 15 kg

Straight Arm Pulldowns
12 x 55 kg
3 x 12 x 65 kg

Face Pulls
4 x 12 x 65 kg

C&J
Heaps x 60 kg
A few x 90 kg

[sosso]

24/09

Walked into the gym and found that they had bought lots of new 20, 10 and 5 kg bumper plates, plus one new bar. Nice.

Squats
5 x 65
3 x 85
3 x 105
3 x 125
2 x 135
2 x 145
1 x 155
1 x 160

GHR
3 x 12

Met some guys, Andrew and "Oggie", who were doing C&J and stuff, so thought I'd do some too

3 x 60
2 x 80
1 x 90
1 x 100

Various band pull-aparts and rotator cuff stuff.

[sosso]

26/09

Bench
5 x 40
3 x 60
3 x 80
3 x 90
1 x 100
1 x 110 (SS)
1 x 115 (SS)

DB Bench
2 x 10 x 75 lbs

Shrugs
3 x 10 x 130 kg

Wanted to do pushdowns but everything was being used and didn't feel like waiting, so did some close grip bench.

2 x 12 x 60 kg

Felt heavy haha..

Barbell Complex
Rows, hang cleans, push press x 10 each, 3 times.

Heart was racing after this and this is probably an easy complex..

[sosso]

27/09

C&J
3 x 40
3 x 60
1 x 80
1 x 90
1 x 100

Speed Deads
10 x 2 x 125

GHR
3 x 12

Russian Twists
3 x 12 x 15

I then tidied the whole gym because I get sick of dickheads doing weird shit and leaving plates all over the place. Some of the new 5kg bumpers are already bent. Muppets.