Squat
1x5x35
1x5x42.5
1x4x52.5
1x3x60
1x3x70
1x11x77.5
Bench Press
1x5x25
1x5x32.5
1x3x37.5
1x3x45
1x3x50
1x14x57.5
Db rows
1x20x22.5
Good morning
1x5xbar
4x8x32.5
Pullups
1x8xbw
Monday, November 29, 2010
Thursday, November 25, 2010
25/11/10
5/3/1 Cycle 3 Week 1
Deadlift
1x5xbar
1x5x32.5(oops)
1x5x40
1x5x50
1x3x60
1x5x65
1x5x75
1x7x85
Military Press
1x5x17.5
1x5x22.5
1x5x27.5
1x5x32.5
1x13x37.5
Leg raise
5x10
Dips
2x8
Monday, November 15, 2010
15/11/10
5/3/1 Cycle 2 week 4
Squat
1x5x27.5
1x5x35
1x3x42.5
1x5x65
1x5x77.5
1x5x87.5
Bench Press
1x5x22.5
1x5x30
1x3x35
Kroc Rows
1x20x30
Military Press
1x5xbar
1x5x12.5
1x5x22.5
1x5x32.5
1x5x42.5
1x1x47.5
Thursday, November 11, 2010
11/11/10
5/3/1 Cycle 2 week 3
Deadlifts
1x5xbar
1x5x37.5
1x5x47.5
1x3x55
1x5x70
1x3x80
1x7x90
Military Press
1x5xbar
1x5x17.5
1x3x20
1x5x25
1x3x27.5
1x17x30
Leg raise
5x8xbw
Dips
3x5xbw
1x4xbw
Monday, November 8, 2010
8/11/10
5/3/1 Cycle 2 Week 3
Bench Press
1x5x22.5
1x5x30
1x3x35
1x5x37.5
1x5x45
1x12x50
Squat
1x5x27.5
1x5x35
1x3x42.5
1x5x52.5
1x3x60
1x14x67.5
Bench Press
1x5x45
1x3x50
1x8x55
Hypers
2x10 (had to get out by now)
Pullups
1x10xbw
1x6xbw
Monday, November 1, 2010
1/11/10
Cycle 2 Week 2
Squat
1x5x27.5
1x5x35
1x3x42.5
1x3x50
1x3x57.5
1x16x62.5
Bench Press
1x5x22.5
1x5x30
1x3x35
1x3x40
1x3x47.5
1x12x52.5
Leg raise
2x8xbw
kroc rows
1x20x22.5
Thursday, October 28, 2010
28/10/10
Cycle 2 week 1
Deadlift
1xbar
1x5x25
1x5x 32.5
1x3x45
1x5x60
1x5x70
1x9x80
Military Press
1xbar
1x5x15
1x4x17.5
1x5x20
1x5x22.5
1x21x25
Left my paper so warm ups for deadlift not at the right weightage.
The reason I'm starting from week 1 again is because..... I sprained my left ankle a week ago, so I needed a week off to recover. It's not fully recovered but good enough (: Another reason is I get this headache every time I exert energy. So... I'm taking it abit more easy until the end of this cycle.
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