9/5/11
Single arm DB MP
10kg x 10
20kg x 10
SQ
bar x 10
40kg x 10
60kg x 5
80kg x 5
105kg x 1
117.5kg x 5
110kg x 5
105kg x 5
105kg x 5
Seated Cable Row
20kg x 20
20kg x 20
30kg x 15
30kg x 15
30kg x 12
35kg x 8
20kg x 20
DB Curls
15kg x 15
15kg x 15
15kg x 10
12.5kg x 10
12/5/11
CGBP
bar x 20
40kg x 10
60kg x 5
70kg x 1
77.5kg x 5
72.5kg x 5
70kg x 5
70kg x 5
80kg x 5
82.5kg x 2
60kg x 13
60kg x 11
60kg x 9
60kg x 8
60kg x 6
Seated Cable Rows
20kg x 30
30kg x 20
30kg x 15
30kg x 15
30kg x 15
40kg x 10
40kg x 10
50kg x 7
DB Curls
20kg x 20 s/s 15 hammer curls
15kg x 15 s/s 10 hammer curls
14/5/11
MP
bar x 10
40kg x 5
52.5kg x 1
57.5kg x 5
55kg x 5
52.5kg x 5
52.5kg x 5
C&J 60kg x 1 + 1MP
DL
60kg x 10 (SLDL)
100kg x 5
125kg x1
140kg x 5
130kg x 5
125kg x 5
125kg x 5
SLDL
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10
17/5/11
SQ
bar x 10
40kg x 10
60kg x 10
80kg x 5
105kg x 2
120kg x 3
112.5kg x 5
105kg x 5
105kg x 5
Box Squats (just above parellel)
100kg x 5
140kg x 5
140kg x 5
140kg x 5
Started feeling pretty crook (still have the flu) so called it a day 
18/5/11
CGBP
bar x 10
40kg x 10
60kg x 5
70kg x 2
80kg x 3
75kg x 5
70kg x 5
70kg x 5
90kg x 1
60kg x 15
60kg x 11
FPR’s
20kg x 10
20kg x 10
20kg x 10
Seated Cable Rows
40kg x 25
40kg x 15
30kg x 15
30kg x 15
20kg x 15
20kg x 15
DB Curls
15kg x 20 s/s hammer curls x 10
20/5/11
DL
60kg x 10 (SLDL)
100kg x 10 (SLDL)
125kg x 2
145kg x 3
135kg x 5
125kg x 5
125kg x 5
SLDL
62.5kg x 20
62.5kg x 20
62.5kg x 20
Seated Cable Rows
20kg x 40
30kg x 15
40kg x 10
30kg x 10
30kg x 15
20kg x 20
DB Curls
20kg x 10 s/s Hammer curls x 10
15kg x 10 s/s Hammer curls x 10
12.5kg x 10 s/s Hammer curls x 5
10kg x 20
FPR’s
20kg x 10
20kg x 10
20/5/11
SQ
70kg x 35 - the challenge was to squat bodyweight for 75 reps. still got a few to go…
MP
bar x 10
40kg x 5
52.5kg x 2
60kg x 3
57.5kg x 5
52.5kg x 5
52.5kg x 5
40" box jump x 2
I think what happened was I’d pulled a muscle in my shoulder from the earlier training session that day doing too many front plate raises and I couldn’t hold the bar with the normal width grip - I had to have my hands right out near the collers, as a result it altered my form and my neck was very forward and down and the bar was sitting miles too high. The pain from my neck became paralyzing which is why I had to stop.
I wish this site would fix the image upload shit or at least let us embed images like EVERY other forum
23/5/11
SQ
bar x 10
40kg x 10
60kg x 10
80kg x 10
110kg x 2
125kg x 3
117.5kg x 5
110kg x 5
110kg x 5
Box Squat - Parallel
100kg x 5
140kg x 5
140kg x 3
140kg x 3
140kg x 5 (video below)
Seated Cable Rows
20kg x 20
30kg x 20
30kg x 15
30kg x 15
30kg x 15
40kg x 10
40kg x 10
30kg x 15
20kg x 15
DB Curls
15kg x 15 s/s hammer curls x 15
12.5kg x 10 s/s hammer curls x 10
25/5/11
CGBP
bar x 20
40kg x 10
60kg x 5
72.5kg x 2
82.5kg x 3
77.5kg x 5
72.5kg x 5
72.5kg x 5
80kg x 5
90kg x 1
60kg x 16
60kg x 9
FPR’s
20kg x 15
DB Curls
20kg x 10
15kg x 10
10kg x 10
12.5kg x 10
27/5/11
DL
60kg x 20 (SLDL)
100kg x 10 (SLDL)
130kg x 2
147.5kg x 3
140kg x 5
130kg x 5
130kg x 5
SLDL
65kg x 20
65kg x 20
65kg x 20
MP
bar x 20
40kg x 10
57.5kg x 2
62.5kg x 3
57.5kg x 5
55kg x 5
55kg x 5
C&J
60kg x 1 + 4J
DB Curls
20kg x 15 s/s 12.5kg x 10 s/s 10kg x 15
31/5/11
SQ
bar x 10
40kg x 10
60kg x 10
80kg x 5
110kg x 1
117.5kg x 1
127.5kg x 3
120kg x 3
112.5kg x 5
Box SQ to parallel box
100kg x 5
145kg x 5
145kg x 5
145kg x 5
145kg x 5
145kg x 4
150kg x 3 (video)
1/6/11
CGBP
bar x 20
40kg x 12
60kg x 5
72.5kg x 1
77.5kg x 1
85kg x 3
80kg x 3
75kg x 5
90kg x 2
90kg x 2
60kg x 17
60kg x 12
FPR’s
20kg x 15
20kg x 10
20kg x 10
DB Curls
20kg x 15
20kg x 15 s/s 15kg x 10 s/s 12.5kg x 10
4/6/11
DL
60kg x 20 (SLDL)
100kg x 10 (SLDL)
120kg x 1
130kg x 1
140kg x 1
152.5kg x 3
145kg x 3
135kg x 5
SLDL
70kg x 20
70kg x 20
70kg x 20
MP
bar x 10
40kg x 5
55kg x 1
57.5kg x 1
65kg x 3 (new PB)
60kg x 3
57.5kg x 5
C&J
80kg x 1 + 2J
Pullups
12,6,6,7,6
DB Curls
15kg x 20
15kg x 15
Seated Cable Rows
40kg x 10
35kg x 6
30kg x 10
25kg x 15
20kg x 15
25kg x 12
30kg x 12
6/6/11
SQ
bar x 10
40kg x 10
60kg x 10
80kg x 5
100kg x 1
112.5kg x 1
120kg x 1
132.5kg x 1
132.5kg x 1
127.5kg x 2
112.5kg x 3
Box SQ to parallel box
100kg x 5
147.5kg x 3
147.5kg x 4
147.5kg x 4
100kg x 20
C&J
60kg x 1 + 1MP + 2J
60kg x 1 + 1MP + 2J
60kg x 1 + 1MP + 2J
8/6/11
CGBP
bar x 20
40kg x 12
60kg x 5
75kg x 1 (paused)
80kg x 1 (paused)
87.5kg x 1 (paused)
87.5kg x 1 (paused)
85kg x 2
75kg x 3 (paused)
90kg x 1 (paused)
92.5kg x 1 (paused) - New PB
95kg x 1 (paused) - New PB (video below)
97.5kg x 1 (paused) - New PB
72.5kg x 11
60kg x 14
Seated Cable Rows
20kg x 20
30kg x 20
40kg x 10
30kg x 15
30kg x 12
DB Curls
20kg x 15
20kg x 10
17.5kg x 15
12.5kg x 10
FPR’s
20kg x 10
10/6/11
DL
60kg x 20 (SLDL)
100kg x 10 (SLDL)
120kg x 2
135kg x 1
145kg x 1
157.5kg x 1
157.5kg x 1
152.5kg x 2
135kg x 3
MP
bar x 12
40kg x 6
57.5kg x 1
60kg x 1
65kg x 1
65kg x 1
65kg x 2
57.5kg x 3
SLDL
75kg x 20
75kg x 20
75kg x 20
C&J
70kg x 1 + 1J
75kg x 1 + 1J
75kg x 1 + 1J
80kg x 1 + 2J
60kg x 1 + 4PP
Power Snatch
40kg x 5 (hang)
45kg x 5 (hang)
50kg x 5
P/C
50kg x 5
14/6/11
SQ
bar x 20
40kg x 10
60kg x 10
80kg x 5
100kg x 3
112.5kg x 1
120kg x 1
135kg x 1
140kg x 1 - New PB (video below)
140kg x 1
120kg x 3
Box Squat (40cm box)
100kg x 5
120kg x 5
140kg x 5
150kg x 5
100kg x 20
Seated Cable Rows
20kg x 20
30kg x 30
40kg x 12
40kg x 10
30kg x 10
30kg x 10
PPP, it works.
Easiest PB in history…
15/6/11
CGBP
bar x 20
40kg x 10
60kg x 5
75kg 1
80kg x 1
90kg x 1
92.5kg x 1
92.5kg x 1
80kg x 8
60kg x 14
Seated Cable Rows
20kg x 20
30kg x 20
40kg x 10
30kg x 15
30kg x 10
30kg x 10
Face Pulls (tried these for the first time)
10kg x 10
20kg x 10
30kg x 10
40kg x 10
DB Curls
20kg x 15
20kg x 10
FPR’s
20kg x 10
20kg x 10