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DL1987		...	24-08-2014 @ 14:45
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Oh warm up with bar Log 60kg 2x5reps 80kg 1x3reps 90kg 1x3reps 100kg 1x3reps 110kg 1x1rep 120kg 1x1rep 130kg 2xfail 100kg 1x5reps Axel clean straight to chest 38kg 1x2reps 58kg 1x2reps 78kg 1x2reps 98kg 1x2reps 108kg fail 108kg belly clean x1rep
DL1987		...	31-08-2014 @ 17:45
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Box squat 20kg 2x10reps 60kg 1x3reps 90kg 1x3reps 120kg 1x3reps 150kg 1x3reps 170kg 1x3reps Deadlifts 70kg 1x2reps 110kg 1x2reps 150kg 1x2reps 190kg 1x5reps Stopped there tired and hungry haven't ate properly all week because of night shift!!!!!!!
DL1987		...	01-09-2014 @ 23:04
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Squat 20kg 2x10reps 90kg 1x5reps 114kg 1x5reps 136kg 1x5reps 158kg 1x5reps 180kg 1x5 reps Bench 20kg 2x15reps 66kg 1x5reps 82kg 1x5reps 98kg 1x5reps 116kg 1x5reps 132kg 1x5reps Row 56kg 1x5reps 70kg 1x5reps 84kg 1x5reps 98kg 1x5reps 110kg 1x5reps Good mornings 60kg 1x12reps 70kg 1x12reps
DL1987		...	03-09-2014 @ 21:21
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Squat 60kg 5x2reps 102kg 1x5reps 118kg 1x5reps 136kg 2x5reps Strict oh Bar x10reps 48kg 1x5reps 58kg 1x5reps 68kg 1x5reps 78kg 1x5reps Deadlift 70kg 1x5reps 134kg 1x5reps 160kg 1x5reps 188kg 1x5reps 214 1x5reps Sit ups 3x15reps
DL1987		...	05-09-2014 @ 17:51
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Post Edited: 05.09.2014 @ 17:56 PM by DL1987 Squat Bar 2x10reps 60kg 2x1rep 94kg 1x5reps 116kg 1x5reps 140kg 1x5reps 164kg 1x5reps 186kg 1x3reps 134kg 1x8reps http://youtu.be/p4Cj8cvZl0Y Bench Bar 2x10reps 68kg 1x5reps 84kg 1x5reps 102kg 1x5reps 118kg 1x5reps 136kg 1x3reps 100kg1x8reps Row 58kg 1x5reps 72kg 1x5reps 86kg 1x5reps 100kg 1x5reps 114kg 1x3reps 84kg 1x8reps Tricep extensions 3x12reps French curls 45kg 3x8reps
DL1987		...	07-09-2014 @ 13:09
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Axel clean and press 40kg 3x10reps 80kg 3x5reps 1.30minute rests Sled drag 200kg 15meters 300kg 15meters 400kg 15meters 450kg 10meters Barrel carry 70kg 1x80meters
DL1987		...	09-09-2014 @ 16:53
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Squat Bar 2x10reps 60kg 1x1reps 94kg 1x5reps 116kg 1x5reps 140kg 1x5reps 164kg 1x5reps 186kg 1x5reps Bench Bar 1x20reps 68kg 1x5reps 84kg 1x5reps 102kg 1x5reps 118kg 1x5reps 136kg 1x5reps Rows 58kg 1x5reps 72kg 1x5reps 86kg 1x5reps 100kg 1x5reps 114kg 1x5reps Goodmornings 60kg 1x12reps 80kg 1x12reps Leg raises 8kg 4x12reps 10mins cross trainer
DL1987		...	10-09-2014 @ 19:00
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Squat Bar 2x10reps 60kg 1x1reps 104kg 1x5reps 122kg 1x5reps 140kg 2x5reps Strict press Bar 2x10reps 50kg 1x5reps 60kg 1x5reps 70kg 1x5reps 80kg 1x5reps Deadlift 70kg 1x10reps 138kg 1x5reps 166kg 1x5reps 192kg 1x1reps Mega pain in my lower back!!! Stopped session there in need of pain killers for the night
DL1987		...	13-09-2014 @ 11:09
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Back has been f**ked the last couple of days but felt a little better this morning Squats 3x10reps with just the bar 40kg 1x2reps 60kg 1x2reps 80kg 1x2reps 100kg 1x2 reps All reps were slow and were just stretching out my glutes and lower back to c how it coped with a little weight. Felt tight but no pain so will keep repeating this process and adding a little weight each session over the next week or 2 untill my back is fully healed. Bench. Warmed up with a few sets of just the bar then done singles up to 160kg. Most I've pressed for a while Then dropped the weight to 105kg 1x20reps Incline dumbells 6x15reps 30 seconds rest Happy with today's session hoping my back is sorted soon
DL1987		...	15-09-2014 @ 17:43
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Squat Warmed up with the bar then few doubles up to 120kg. Backs feeling much better Strict press Singles up to 115kg Push press 115kg 1x2reps 125kg 1x2reps 12 inch deadlift 70kg 1x5reps 110kg 4x5reps Took it really easy and slow just to see how my back held up. Everything seems fine so will go a little heavier on Friday Lateral/ Front raise super set 3x14reps (7 of each)
DL1987		...	17-09-2014 @ 16:50
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Squat Bar 2x10reps 40kg 1x3reps 60kg 1x3reps 80kg 1x3reps 110kg 1x20reps Deficit deads 60kg 1x5reps 80kg 1x5reps 110kg 5x2reps 12 inch stiff leg deads 80kg 1x10reps 100kg 3x10reps Tricep work few different exercises 10x10 reps
DL1987		...	18-09-2014 @ 18:15
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Rower 4minutes to warm legs up abit Squat Bar 1x10reps 60kg 1x2reps 90kg 1x2reps 110kg 1x2reps 130kg 1x2reps 150kg 1x2reps 170kg 1x2reps Bicep work 10x10reps Rower, cross trainer and stepper circuit 8 minutes
DL1987		...	26-09-2014 @ 18:18
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Squat Bar x20 55kg 1x5reps 85kg 1x5reps 115kg 1x5reps 145kg 1x5reps Deficit deads 60kg 1x2reps 90kg 1x2reps 120kg 1x2reps 150kg 1x2reps 180kg 1x2reps 12" deads 150kg 1x2reps 170kg 1x2reps 180kg 1x2reps 190kg 1x8reps Squats 110kg 1x15reps Sit ups 4x15reps
DL1987		...	30-09-2014 @ 19:21
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Bench Warmed up with few singles up to 80kg 105kg 1x20reps 105kg 1x18reps Incline dumbells 20kg 3x10reps 32kg 1x10reps Left pressing there. Shoulder abit tight but felt ok Squat Bar 1x5reps 60kg 1x5reps 100kg 1x5reps 140kg 1x5reps 180kg 1x5reps 100kg 1x15reps
DL1987		...	02-10-2014 @ 17:40
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Squat 60kg 1x5reps 80kg 1x5reps 100kg 1x5reps 120kg 2x10reps Deadlift 70kg 1x2reps 110kg 1x2reps 150kg 1x2reps 190kg 1x2reps 230kg 1x2reps 250kg 1x1rep failed 2nd 18inch 150kg 1x2reps 190kg 1x2reps 230kg 1x2reps 270kg 1x2reps Sit ups 4x15reps

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