Haven't posted for a while but I've still been keeping a journal (scrappy moth eaten looking thing that it is).
I'm just going to post where I am to date.....can't be bothered typing all the workouts in between.
Thurs 8th June - Legs
Squats (3x8) 110kg
Stiff leg DL's (on the smith getting my form sorted) (3x8) 130kg
45º Leg press (3x10) 210
Hamstring curls (3x10) 54, 48, 48
Standing calf raises (2x12) 156
Seated calf raise (2x12) 70, 80
Cable woodchop (3x10) 42, 42, 48
Sat 8th June - back, biceps, forearms
Lat pull downs (3x8) 81kg 81kg 78kg
BB rows (3x8) 70kg
Deadlifts (3x8) 125
Upright rows (3x8) 50
BB curls (3x8) 32 32 29.5
DB curls (2x8) 15
Cable curl (1x8) 51
DB Wrist curls (1x10) 15
Half Broom handle with rope & 5kg weight for forearms (2x3up & down)
2x12 hanging leg raises
1x20 Cable Kneeling Crunchs - 72kg
Mon 12th June - chest, tri's, shoulders
Bench (3x8) 72.5kg 72.5kg 67.5kg
DB Military press (3x8) 22.5 22.5 20
Inc. DB press (3x8) 25 22.5 22.5
DB Lat Raises (3x8) 15 12.5 12.5
Dips (2x8) unassisted (I'm 102kg)
weighted crunches (2x20) 10kg
DB tri ext (1x10) 12.5
Cable (with rope) tri extension (1x10) 54
lying leg ups (2x20) small exercise ball between feet
overhead cables (10x2) 48 48 (weight was higher before but my form was rubbish - now my elbows stay where they should
)
Hanging leg raises (2x12)