Greasy

16-22 May 2011

Deload and shift gym to Bills!

Friday 13 May 2011

Deadlift 235x3

Abs

Thursday 12 May 2011

Bench 150x5

Incline 4x10 @60lbs Dbs

Bent Row 110x5

Plate raises

Wednesday 11 May 2011

Chins 16 reps

Monday 9 May 2011

Squat 215x1

Stepups 3x10 @ 50kg

Abs

Saturday 7 May 2011

Deadlift 225x10 (PB)

C&J 8 singles @ 70kg, 80x1, 90x1, 100x1 (UGLY!)

GHR Situps one chain/one band 3x10

Farmers walk 50pound DBs 3 trips

Wednesday 4 May 2011

Bench 145x6

Incline DB 4x10@60pounds

BB Rows 80x3, 90x3, 110x8

pullups between sets

Monday 2 May 2011

Squat 210x3

Step Ups ssbar 3setsx10

Sunday 1 May 2011

Pullups alternating 3 grips sets of 5 up to 90 reps

Dips 25kg 3x5, 1x10

Saturday 30 April 2011

Dead 215x5

Clean & Jerk 50x5, 60x5, 70x4

Situps GHR One band/one chain 3 x10

side abs 3x10@60poundDB

Wednesday 27 April 2011

Bench 135x8

Incline DB 4 sets

BB Row 110x5

Facepulls 3 sets

Friday 15 April 2011

Dead 235x5

Cleans 2x5@70

GHR (elevated) 2x10

Leg raises off ball 3.5 chains 8, 12

Wednesday 13 April 2011

Bench 160x3*

Incline DB Press 4x12@60(pounds)

BB Row 80x5, 90x3, 110x5

*Third was on the way up when Nige grabbed the bar!! It's okay Nige. One mistake tolerated. 

Tuesday 12 April 2011

Squat 210x2

SS Bar Squat 3x10

RH 3x12

GHR Situps with band + standing obliques 3 sets

Sunday 10 April 2011

Dips 5x10@15kg

Pullups 10, 10, 10, 8, 7, 6

Saturday 9 April 2011

Conventional Deads 165x3, 185x3, 210x3

Cleans 3x5@70

GHR Back elevated with one block 10, 8, 7

SB Leg Raises (2.5 chains) 8, 10, 10

Thursday 6 April 2011

Bench 120x3, 135x3, 155x3 (Frodes grabbed the last rep. Hands off it Frodes!!)

Incline DB Press 4x10@60

BB Rows 85x3, 95x3, 105x9

Seated cleans 3 sets

Tuesday 5 April 2011

Squat 155x3, 175x3, 200x4

SS Bar Squats 4x10@80

RH 3x12

Decline situps with 100pound DB 3x8

Note - Terrible form on squat. Chest caving. Probably due to extra volume with SS Bar Squats, conventional Deads and cleans. Back felt weak. 

Sunday 3 April 2011

Military Press 40x5, 45x5, 55x12

Pullups 60 reps

Dips 50 reps

SB Situps 15 reps

Incline Situps 15 reps

Standing obliques 3x10@70lbs

Saturday 2 April 2011

Deadlift 150x5, 175x5, 200x9

Cleans 3x5@70KG

GHR 3x10 @ BW

Wednesday 30 March 2011

Bench 110KGx5, 130x5, 145x5

Incline DB 2x10@60s, 2x10@50s

BB Rows 80x5, 90x5, 100x11

Seated cleans 3x10@30s

Monday 28th March 2011

Squat 145x5, 165x5, 190x6

SSBar Squats 2x10 @ 80KG, 1x10@70, 1x10@60

Reverse Hyper 3x10
SB Leg Raises (2.5 chains) 3x10

My short term goal is to look like this bloke.