Alex's log

21/02

Deadlift
8x60kg
5x100kg
6x120kg
6x120kg
6x120kg
6x120kg
1x140kg

Pull-up
3xBW
5x15kg
4x15kg
8x5kg


Hard. Need to work on these again...

Lat Pulldown
7x77kg

Rear Delt Flye
15x28kg
8x35kg
8x42kg

Spotted Rick having some PWO protein in Abdul's.

finable offence for rick? 50p?

Some good fast pulls there, Alex .

Joni - I really don't think so.

23/02

Bench Press
15x20kg
8x50kg
8x60kg
6x75kg
6x75kg
6x75kg
6x75kg

Hard last reps, but pleased with them.

Squat
8x20kg
5x60kg
8x80kg
8x80kg
8x80kg

Very hard, but more in the tank.

DB Shoulder Press
10x20kg
10x20kg

Need to work more on these.

Still a bit ill, but working through it. Can't be arsed staying at home anymore.

Bench Press
15x20kg
8x60kg
8x70kg
8x70kg
8x70kg

Good.

Push Press
8x50kg
5x60kg
5x60kg

Pushdown
15x28kg
8x35kg
8x28kg

DB Bench Press
8x25kg
10x25kg

Good workout. Hopefully some deadlifting tomorrow.

28/02

Deadlift
10x60kg
5x100kg
10x100kg
10x100kg
10x100kg
1x130kg
2x140kg

Good. Might go for 20x100kg next wednesday for fun.

Lat Pulldown
8x56kg
8x77kg
5x84kg
8x77kg

Machine Row
8x56kg
5x63kg
8x56kg

02/03

Bench Press
10x40kg
8x50kg
8x60kg
5x70kg
4x80kg
1x90kg
1x95kg PB
1x100kg PB
5x80kg
5x80kg
15x60kg - felt like nothing???

Awesome

DB Shoulder Press
10x10kg
5x22.5kg
5x22.5kg
5x22.5kg

Shoulder Press Machine
6x60kg

Front Squat
10x60kg
6x60kg
8x60kg

Hard, not done these in ages. Need to straighten the back more.

dude, that 100kg is NOT your max mate - it was way too fast and easy for it.

Well done, kick ass benching!

Nice one mate. Now, better get that squat up - it's only 10k ahead of your bench. You don't want to turn into the next Olly

You mean handsome, sophisticated and a hell of a lot stronger than you?

Also, Alex, nice pb mate! Looked real solid.

Nice benching . Let me know what time you want to do your next PB, and I'll walk in five seconds after that one too!

Cheers guys. And will do, Rick. I've actually still got a cold as well, so perhaps 102.5 on a better day.

04/03

Pull-up
5xBW
8x5kg
5x10kg
3x15kg
4x10kg
6x5kg
5xBW

Rack Pull (above knee, stepper + 25kg plates)
5x100kg
7x140kg
4x150kg
Added another layer of 25kg plates
5x140kg
2x150kg
1x160kg

These felt good. My DL PB definitely isn't 145 anymore. 150 should go up on the 7th.

DB Row
8x22.5kg
8x30kg
8x30kg

Lat Pulldown
Narrow Grip
8x77kg
Wide Grip
12x42kg
10x49kg
8x56kg
6x56kg


Back was f**ked after all that.

05/03

Squat
12x20kg
5x60kg
6x85kg
6x85kg
6x85kg
6x85kg

Power Clean
20kg - 5
60kg - 1,1,1,1,3
70kg - 1,1,1,2
75kg - 1,1,1

Power Clean and Jerk
60kg - 1,2

C&J's were piss easy. Need to learn how to full clean properly though.