Tuesday 28th August 2012

Again no micro plates at this gym so had to take Bench up by 2.5kg and lower reps to 3 (on first two sets, still a max effort on last set) – I actually prefer this to the 1kg increments as the rep changes are a nice way to keep the boredom away, and I feel more confident with the weight knowing it’s only 3 reps.

Warmed up with 3 rounds of 10 GHR (glute-ham raises) and 10 decline sit-ups, and a few sets of chins

Bench 120kg x3x3x7 – surprised myself with the last set, didn’t expect to even get up to 5 as the second set felt quite tough, but then smashed out 7!

Seated Alt. Db curls 17.5kg x13x11

Machine row 80kg x15x11x8x8 (keeping rest to 60-90s)

Squat 147.5kg x5x5x5 – felt strong on these, but when I went for rep 6 on last set, I couldn’t get back up!

Roman chair leg raise (straight legged) x10x10x10