10-06-13 – deload

Deaload week! Bad: I don’t like deload week. Good: I need deload week cos I feel a bit broken at the moment.

Squats: 20kg, 5 reps x 2; 40kg, 5 reps; 45kg, 5 reps; 50kg, 5 reps 

Band good mornings: 10 reps x 5

Glute & ham raises: 10 reps x 5

Bench press: 20kg, 5 reps; 25kg, 5 reps; 30kg, 5 reps

Incline dumbbell press: 10.5kg, 7 reps x 3

These were meant to be ‘light’ but I wanted to do SOMETHING heavy-ish!

JM press: 20kg, 10 reps; 30kg, 10 reps x 4

Cheat hammer curls (getting the dumbbell up any way possible!): 10.5kg, 7 reps x 2; 5 reps

Decline crunch: 10 reps x 3

Spiders: 3 sets of 30s

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