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Wed 27th Oct

Overhead press
45 x 10, 9, 9 +1 rep

Benchpress
72.5 x 12, 12, 14 +2.5kg

BB Row
57.5 x 15, 15

Mon 25th Oct

Overhead press
45 x 10, 9, 8 +1 rep

Benchpress
70 x 12, 12, 13 +2.5kg

BB Row
57.5 x 15, 15 +2.5kg

Fri 22nd Oct

Overhead press
45 x 10, 9, 7 +2.5kg

Benchpress
67.5 x 12, 12, 12 +2.5kg

BB Row
55 x 15, 15 +2.5kg

Wed 20th Oct

Overhead press
42.5 x 10, 10, 10 Got all required reps

Benchpress
65 x 12, 12, 12 Got all required reps

BB Row
52.5 x 15, 15 +2.5kg

Mon 18th Oct

Overhead press
42.5 x 10, 9, 7 -reps

Benchpress
65 x 12, 12, 9 -reps

BB Row
50 x 15, 15 +2.5kg

You've made great progress on everything else.

Fri 15th Oct

Overhead press
42.5 x 10, 10, 9 +2.5kg

Benchpress
65 x 12, 12, 11 +reps

BB Row
47.5 x 15, 15 +2.5kg

Awesome workout

Wed 13th Oct

Overhead press
40 x 10, 10, 10 +2.5kg

Benchpress
65 x 12, 9, 10+2.5kg

BB Row
45 x 15, 15 +2.5kg

Monday 11th Oct

Overhead press
37.5 x 10, 10, 10 +2.5kg

Benchpress
62.5 x 12, 12, 12 +2.5kg

BB Row
42.5 x 15, 15 +2.5kg

Your DB's are getting really strong

Saturday 9th Oct

Overhead press
35 x 10, 10, 10

Benchpress
60 x 12, 12, 12

BB Row
40 x 15, 15

Friday 8th Oct

Overhead press
45 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 2 (50 reps total)

Tricep pushdowns (lbs)
30 x 10
50 x 10, 10, 10, 10

Thurs 7th Oct

Benchpress
60 x 10, 10, 10, 10, 13

This is a big improvement on last week.

Chinups
5, 5, 5, 5, 5, 5, 5, 5, 5, 5 (50 total)

Wed 6th Oct

Benchpress
50 x 7
60 x 5
70 x 5, 5, 5, 5, 5, 5, 5, 5

Chinups
5, 5, 5, 5, 5, 5, 4, 3, 3, 3, 3, 4 (50 total)

Tuesday 5th Oct

Overhead press
20 x 8
40 x 5
45 x 3
47.5 x 3
50 x 3
50 x 3
47.5 x 3

Thanks mate.

Monday 4th Oct

Deadlift
60 x 6
80 x 5
100 x 5
105 x 5
110 x 5
115 x 5
120 x 5

Sunday 2nd September 2010

I took 2 months off from the training. I basically got frustrated and lazy with it again and had decided to give it away for good. I've lost count how many times I've...

Those squats were looking good - your legs are huge!