28 Feb 2013

Bench press
Warm up: 20x20, 10x40, 10x60, 5x80.
Work sets: 3r x 102.5 kg, 3r x 105 kg, 5r x 105 kg.
Bonus: 14r x 70 kg.

Seemed ok, not too heavy. Did not have spotter so couldn't go all out on last set.

Pendlay rows
Warm up: 20x20, 20x40, 10x60, 5x80.
Work sets: 2s x 3r x 90 kg, 1s x 5r x 90 kg.
Bonus: 17r x 60 kg.

Work sets were quite heavy.

Ring dips, 3 x ME
Work sets: 12r, 14r, 12r.

Calf raises in Smith rack
Warm up: 20x10, 20x50, 20x90, 15x130.
Work sets: 3s x 15r x 160 kg.

Supersets of biceps curls and skull crushers
10+10 x 30 kg, 10+10 x 40 kg, 10+8 @ 45 kg.