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Monday 25th feb
Legs
Squats olympic
80*5
90*5
100*5
110*3
100*5,5
Deadlifts
3*5@120

Db bench
32*10
38*6
42*4,3,3
Bench press
70*6
6x3@80
bent over row
6*3@75
Seated row

friday
weight 87
leg day
Squats
80*5
100*5
120*4
ATG
90*6,6,6
Pistols

wednesday 20th feb
weight 87
power day

Db bench
32*8
36*6
42*5,3
Squats
60*5

Db bench
32*8
36*5
40*6
36*5,5
Db fly
20*10,8,
Bent over row
50*8
60*8

ok ill keep it short just wanna confirm i am a intermediate before i start 3DMJ Push/pull/legs
weight 88kg
lifting 3 years
current pbs squats 140x2, deadlift 150, bench 100x2, db bench 44x4 (all...

Saturday
Powder day
weight 86

Db bench
36*5
40*5
44*3
36*8
Squats

Thursday
Push

Pause bench
70*5
80*5,5,5
Inclined Db bench
32*8,8,7
Close grip bench
3*8@60

5 am leg session, Time to BLEED
"Four short words sum up what has lifted most successful individuals above the crowd: a little bit more. They did all that was expected of them and a little bit...

alittle update, pulled my back on squats on saturday first set so been resting since then. finally got prescribed accunate for my horrible acne so i might be able to do a progress shot soon fingers...

thursday leg hypertrophy
weight 85
Leg press 5*10@8 plates
Seated calf raises 5*10@50
leg extensions 82*10,96*10,10 68*10 slow
leg curl 82*10,96*7,82*10, 68*10
cable crunch
Liss 400+...

looking great man keep up the effort

wednesday Upper body hypertrophy

NEW PB

Db bench 32/10,34*8,36*6,38*4, 40*4

3*8@32
Db row 34*8,36*6,38*5,40*5
3*8@32
Db press 5*10@22

Monday power day
weight 84

Pause bench 3*5@77.5
Bent over row 3*5@80
Db bench 3*5@36
SA Db row 3*6@36
Squat 3*5@110
Fly 3*10@15
Seated row3*8@87

weight 83
hyppertrophy upper body
Db bench 30*10,10,10,8,7
Db row 32*10,10,10,10,8
Db press 3*10@18
Seated row 77*10,10,10,8,8
Inclined Db press 3*10@24
Cable fly 12.5*10,10 10*12,12
Face...

weight: 84
Hypertrophy leg day
Good session despite feelin absolutely horrible
Box squat 10*2@90
ATG squats 5*10@80
Sumo deads 3*10@100
Leg curl 2*10@61, 2*15@45
Leg extension 2*10@68,...

here is a link to my log can u have a look at my workouts and critic the volume intensity etc of what i have been doing thx
http://forum.bodybuilding.com/showthread.php?t=151302783

jan 30th 2013
weight 81.6

Full body power workout
Box squat 10*2@90
Squat 100*3,110*3,120*3,130*2
deads 3x6@120
Bench press 5*3@80
Dead start bench 10*2@60
Bent over row 5*3@80

weight 82
Early 3 am wokrout on a public holiday Beast Mode Enagage
Power full body

Box squat 10*2@90
Dead start bench 10*2@60
Power clean 6*2@60
Pendley row rack 10*2@60
Squat 3*5@110...

weight 81

workout
Dynamic bench 10*2@60
Dynamic row 10*2@60
Bench press 3x5@70
Seated row 5*5@87
Inclined Db press 3*10@28
Lat pulldown 3*10@67
Declined bench 60*14,10,10