Warmups: Pullups/GHR/Reverse hyper, 3 rounds, 10-15 reps, no rest
Squat with Bands (Large bands + 40kg at top)
110kg * 2 for 8 sets
Didn't time the rest. Was trying to manage the slight pain in my lower back. Got faster as I went along which was good, but lower back was pumped up and hurting slightly.
Sumo deads from blocks (1.5 inch)
170 * 2 for 6 sets
Rest time was probably less than a minute. Good speed. Weight felt light. Tried to feel the set up more and not take too long to set up. Just drop into position and go. No stress on the lower back, which was good, but it was still pumped up and hurting slightly.
GHR
BW * 12 for 3 sets
These were done as explosively as possible. Rest time less than a minute.
Standing Ab crunch
25kg plate + stack * 12 for 4 sets
Constant tension on abs, and done at a slow tempo. Rest time less than a minute.
Weighted lower back extensions
100 * 6 for 3 sets
Each rep from a dead stop. Rest time less than a minute.
Arms 21st March 2013
A1: Rope pushdowns
4 sets of 15 - 20
A2: Standing BB curls
4 sets of 12, pyramiding weight (up to 50kg)
A1 and A2 were supersetted. Rest time was about 30 secs between sets.
B1: Tricep BB extensions (lying)
4 sets of 16 - 20, 40kg
B2: Incline DB curls
4 sets of 12, 12.5kg
B1 and B2 were supersetted. Rest time was about 30 secs between sets.
C1: Close grip bench
4 sets of 20, 80kg
C2: Preacher BB curl
4 sets of 12, 30kg
C1 and C2 were supersetted. Rest time was about 1 min between sets.
YES I TRAINED ARMS. DON'T JUDGE ME. hahaha actually it was supposed to be a rest day, but decided to do arms since they recover relatively fast. Weights were kept rather light and I just went for the pump. Totally legit.
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