Decided to write out all my workouts right back to the 160 x 2 back skwat.
Im off work for a week and extremely bored.
here it goes…
BENCH
20 x 8
20 x 10
40 x 8 (x2)
60 x 5 (x2)
70 x 5
80 x 5
90 x 5
100 x 5
105 x 4 (PB)
CGBP FLIES SUPERSET
65 x 10 12 x 6
65 x 10 12 x 6
65 x 8 12 x 6
65 x 8 12 x 6
65 x 7 12 x 9?!
BENCH
30 x 8 (x2)
40 x 8 (x2)
60 x 5
70 x 5
80 x 5
90 x 5
100 x 4
CGBP FLIES
60 x 10 15 x 6
60 x 10 15 x 7
60 x 10 15 x 7
BENCH
ramped upto 110 x 1
DAY AFTER
20 x 8 (x2)
40 x 8 (x2)
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
105 x 3
TOP HALF BP
60 x 5
100 x 5
110 x 5
120 x 2
CGBP
60 x 8
65 x 8
70 x 8
FLIES
12 x 8
15 x 8
20 x 5
RACK PULLS (below knee)
20 x 8
60 x 5 (x2)
100 x 5 (x2)
120 x 5
140 x 5 ouch
CG pull ups
4, 5, 4
SHRUGS
60 x 16
80 x 14
100 x 7
120 x 1 ----> drop set
100 x 6
80 x 8
60 x 14
SS PULL UPS
6, 5, 4
INCLINE PRESS
RAMPED UPTO 55 x 10 x 3 sets
INCLINE FLIES
15KG x 8 x 3 set
FRONT PLATE RAISE
3 sets of 10 x 20KG
PULL UPS
-
CG
-
WIDE GRIP
-
SS
-
x5
-
x4
-
x5
-
x5
-
x3
-
x3
SHRUGS
20 x 16
60 x 16
80 x 14
100 x 10
120 x 2
100 x 7
80 x 14
60 x 16
BB CURL
20 x 10
20 x 10
BENCH
20 x 10 (x2)
40 x 8 (x2)
60 x 5
80 x 6
90 x 5
100 x 5
105 x 3
110 x 1
115 x 1
120 x 1 (PB)
LOWER HALF BP
60 x 8 x 3 sets
CHEST FLIES
11 x 8
15 x 8
20 x 7
20 x 7
20 x 6
CGBP
60 x 8
70 x 6
PULL UPS SHRUGS
SS GRIP
5 50 x 10
5 60 x 12
5 80 x 10
5 80 x 12
5 80 x 8
5 80 x 8
BB CURL
25 x 10
25 x 9
25 x 8
INCLINE PRESS
20 x 8 (x2)
40 x 10
60 x 10 (x3)
MILITARY PRESS
20 x 8
40 x 8
60 x 8
55 x 8
55 x .5?
INCLINE PRESS
17 x 7
17 x 7
17 x 6
PLATE RAISE
20 x 8, 8, 7
STEERING WHEEEEEEEELS
15 x AMAP
BB ROWS
20 x 10 (x2)
40 x 8 (x2)
60 x 8, 9, 7
PULL UPS WIDE GRIP
4, 4, 3 - right shoulder pain
KROC ROWS
31 x 10
41 x 10
51 x 7
PULL UPS SS GRIP
4, 5, 4
SHRUGS
60 x 16
80 x 14
100 x 8
80 x 8
60 x 7
PULL UPS CLOSE GRIP
3
BICEP CURL
25 x 10
25 x 9
25 x 7
BENCH
20 x 10 (x2)
40 x 8 (x2)
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
105 x 4
80 x 10
80 x 10
80 x 10
BENCHING REALLY HURT MY RIGHT WRIST AT THIS POINT
FLIES
11 x 8
15 x 8
20 x 8
20 x 8
20 x 8
CGBP
65 x 8
70 x 8
75 x 6
75 x 5
75 x 5
PULL UPS SS GRIP
6, 5, 4
BB ROWS
20 x 10 (x2)
40 x 8 (x2)
60 x 10
60 x 9
60 x 10
KROC ROWS
31 x 10
41 x 10
51 x 8