Squats - first set was nice bit stiff and sore been standing in cold for a coule of hours watching a rugby game... second set was nice... third set was good bar hit the pins for hholding bar on 16 rep...shat myself... finished tho... forth set was awesome... fifth set was awesome... Rack pulls - first set was smooth... second set was nice... third set was tiring... forth set was better than third... fifth set was hard... back real tired... Overhead squats - still learning these... first set was smooth... second set was nice... third set was awesome... forth set was awesome... fifth set was good... sixth set now some weight... was good... seventh set was good... eigth set was a struggle legs gone... ABs - boring...
close grip bench
120x12(=pr 264lbs)
125x12(PR 276lbs)
hammer curl
37.5x12(pr 87.5lbs)
37.5x12
Core work
Crunch with plate held perpendicular to ground
20x12
20x12
20x12
Sit on exercise ball and rotate plate in circular motion
20x12
20x12
20x12
Twisted crunch touching weight on ground
20x12
20x12
20x12
SPeed bench - first set was rapido... second set was good... third set was average to say the least... forth set dammit bar was too high on body... poor form... fifth set ah back to normal... Hang cleans - first set was rapido... second set was rapido... third set was good... fourth set was good... fifth set was sweet... BB rows - first set was smooth... second set was good... third set felt weird... first 8 reps so easy... last 4 so hard... forth set was better... CLose grip bench - first set was good... second set was awesome... Hammer curls - first set was awesome... second set left arm just made it... Core work - boring...
Core work
Crunch with plate held perpendicular to ground
20x12
20x12
20x12
Sit on exercise ball and rotate plate in circular motion
20x12
20x12
20x12
Twisted crunch touching weight on ground
20x12
20x12
20x12
Incline bench - first set was nice and easy... second set was feeling real weak... third set was hard on last two reps... Flies - really dislike these... first set was awesome... second set was hard as... chins - first set just made it... second set just made it again... third set had to stop at 8 to finish... DB military - first set was a struggle... second set had to take weight down... was good... Side laterals - first set was good... second set was nice... Rear delt - first set was real good... second set was good... dips - first set was awesome... second set was awesome... third set was a struggle... EZ curls - first set was smooth... second set was nice... third set was good... Shrugs - first nice... second set was good... third set last 2 reps were hard... forth set was great... core - boring...
