28th March 2014 Shoulders
BTN press
worked up to 95kg * 1
65kg * 12
50kg * 15
Rest time was about 1 min.
DB press
30kg * 10 * 5
Rest time was about 2 mins. Had to rest more cos I think I might have pushed the rest time a little too much on the main lift.
Single arm Side raise
20kg * 12 * 4
Standing Lateral raises
15kg * 15 * 4
Rear Delt machine
47kg * 40 * 3
30th March 2014 Arms
BB curls
worked up to 50kg * 8a
back off sets of 10 reps @45, 40, 35, 30 (kg)
Single arm hammers
24kg * 10 * 4
Cable Preacher
4 sets of 15
Close grip bench
worked up to 120kg * 1
112.5kg * 10
105kg * 10
130kg * 1
140kg * 1
150kg * 1 (PR)
100kg * 10 (feet up)
80kg * 15 (feet up)
Felt pretty in the groove today after the worksets, so decided to chase some fatigue singles. New PR at 150kg, intention was to pause, but bar was not completely motionless. Weight went up fairly smoothly too, though it felt a tad grindy. Vid is on my instagram @twainteo. Haven't close gripped in two weeksish so this was a pleasant surprise.
Tricep pushdowns (straight bar)
3 sets of 20
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