07-03-13

Very late posting this one. I didn’t work out this weekend as it was my dad’s birthday & we were celebrating at the same time as I’d normally be in the gym. That’s the last time I slack off before the SE Open on April 7th, though!

Barbell floor press: 

  • 20kg x 10;
  • 25kg + pair of 5kg chains x 3;
  • 25kg + double pair of 5kg chains x 3;
  • 27.5kg + double pair of 5kg chains x 3;
  • 30kg + double pair of 5kg chains x 1;
  • 32.5kg + double pair of 5kg chains x 1;
  • 35kg + double pair of 5kg chains x 1;
  • 37.5kg + double pair of 5kg chains x 1;
  • 25kg + double pair of 5kg chains x 6

The chains weren’t entirely off the ground, so I wasn’t getting the full weight off them.

Narrow barbell bench press: 20kg x 10

Narrow barbell bench press to 3 boards: 30kg x 10 x 2; 30kg x 20

Machine row: 15kg each hand, 10 x 3

Seated dumbbell press: 8kg, 10 x 3

Tricep pushdowns (rope attachment): 10kg, 20 x 2

Decline crunch: 15 x 2

Spiders: 2 30s sets with a small red band

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