Hi all

I told myself that as soon as I finished this week?s workouts I was going to get amongst this thread so here it goes.

26 years old, 6 foot, 97kg

Tuesday Back

Deadlift

60kgx5; 80kgx4;100kgx4;120kgx3;130kgx3+1 (the +1 refers to reracking the bar on the squat rack)

T-Bar Rows (bar weight not included)

40kgx6;50kgx6;60kgx6;65kgx6

1-Arm DB Rows

25kg DBs x 8/8; 30kg DBs x 8/8; 32.5kg DBs x 4+4+2/4+3+2

Wednesday Chest (terrible session as I missed the bus to the gym, meaning I was half an hour behind schedule and so I lost my enthusiasm)

Max Rack Bench Press

80kg x 6; 85kg x 6; 90kg x 6; 92.5kg x 4 + 3 + 2 + 1

Incline Press

60kg x 8; 65kg x 8; 67.5kg x 8

Cable flies (no idea what the weight was because it uses a number system and I am pretty sure each plate isn?t 5 or 10 kg) ? 3 sets of 12

Thursday Arms

Alternating DB Curls

5kg DBs x 8/8; 10kg DBs x 8/8; 12.5kg DBs x 8/8; 15kg DBs x 8/8; 17.5 KG DBs x 8/8; 17.5 kg DBs x 8/8; 20kg DBs x 8/8 (sloppy last set)

EZ Bar Curl

22.5kg x 8; 25kg x 8; 27.5kg x 8; 30kg x 8; 32.5kg x 8; 32.5kg x 8

Hammer Curl drop set

worked my way from 10kg DBs x 8/8 up to 15kg x 5/5 then drop sets back down to 10kg DBs.

Tricep V-bar pressdowns

40kg x 8; 50kg x 8; 60kg x 8; 65kg x 8; 65kg x 8

HS Dip

80kg x 8; 80kg x 8; 80kg x 8

Rope pressdown drop set starting at 30kg

Friday legs

Squats

40kg x 10; 50kg x 10; 60kg x 5 sets x 10 (my form keeps dropping out around 80-90kg so I am trying to work on high reps at a lower weight)

Leg Curls

45kg x 8; 65kg x 8; 70kg x 8; 75kg x 8 ; 77.5kg x 8

Seated calf raise

40kg x 8; 40kg x 8 ; 45kg x 8

Calf Extensions

45kg x 8; 55kg x 8

Saturday lats and biceps

Chin ups

bodyweight held for 10 seconds; BW + 3.75kg x 5

V-Bar pulldowns

30kg x 8; 45kg x 8; 60kg x 2 x 8; 65kg x 2 x 8 (can?t seem to progress weight on these anymore)

HS Pulldown

40kg x 8; 50kg x 8; 55kg x 8 (first time on these, not sure if I am a fan).

Wide-grip pulldowns

40kg x8 ; 45kg x 8

Preacher bb curls (bar weight not included)

10kg x 8; 15kg x 8; 20kg x 4 x 8/8/6/6

Pin Wheel Curls

12.5 kg DBs x 8/8; 15kg DBs x 2 x 8/8

Sunday shoulders

Max Rack shoulder press (75 degree angle)

30kg x 8; 40kg x 8; 50kg x 8; 55kg x 8; 57.5 kg x 8; 60kg x 8; 62.5kg x 5 + 1 half-rep; 62.5kg x 3; 62.5kg x 3 + 1 half-rep

DB Shoulder press

22.5 kg DBs x 8; 25kg DBs x 7; 25kg DBs x 5; 25kg DBs x 5

2-arm lat raises

10kg DBs x 8; 10kg DBs x 8

1-arm heavy lat raise (body English involved)

12.5 kg DBs x 8/8; 15kg DBs x 6/6

Lat raise static holds (not sure if this is the right term, I just hold a heavy DB in each arm as far away from my body for as long as possible)

15kg DBs for 20 seconds

Face pulls

30kg x 8; 40kg x 8

Still trying to get back to the strength and endurance I had just before Christmas (I was in the US on holidays for 5 weeks over Christmas with only 2 gym sessions and nowhere near enough protein).

Goals for this quarter (i.e. by end of March are):

Bench Press 100kg x 6 (5kg more than in November last year when I was at my strongest);

Deadlift 160kg x 3 (10kg more than November last year);

Shoulder press 67.5kg x 6