Last Deload

A slight grip position on the military press made the weight seem heavy. Usually its pinky on the smooth rings, but i shifted so that my index was on the rings and it was harderrrr. Less tricep in that position perhaps ?

Shoulders & Tri's

Military Press
40kg 2 x 5
42.5kg 3 x 5

Laterals
25lbs 3 x 8

Dips
BW + 55lbs 4 x 5

Pushdowns V-Bar
30kg 1 x 5
35kg 1 x 5

1 more to go

1 more deload workout after this one, and its back to the grind @.@ i are fearfuls :D But then again this week i've experimented with weights i previously never used, so i did kinda hit a few PR's here and there, but the effort expanded wasnt 100%

Chest & Biceps
DB Flat Bench
65lbs 1 x 5
70lbs 1 x 5
75lbs 1 x 5
70lbs 1 x 5
50lbs 1 x5

Flat Bench Cable Flie
35lbs 2 x 8

Hammer Strength Incline Press
40kg 5 x 5

Hammer Grip Curl
35lbs 3 x 5

Seated Incline Curl
20lbs 5 x 5

Night of the living deadlift

Tried pulling again after a 3 week hiatus, took it easy though lol. I think i have to work on my lower back, it seems to give way first everytime i pull conventional. Ill look into this after this 3 month cycle.

Back Day

Deadlift
60kg 1 x 10
80kg 1 x 10
110 kg 1 x 5
120kg 3 x 2

1 Arm DB Row
75lbs 5 x 5

Chins
BW 3 x 5

Deload Week

Gonna take the next week easy, no failure reps, slightly different exercises. Schedule stays the same though.

Legs

ATG Squats
80kg 1 x 5
90kg 1 x 5
100kg 1 x 5

Split Squat/ Lunge
60kg 2 x 8

Good Mornings
50kg 2 x 8

Followed by some step ups and jumping on the cable tower thingie

Sei Lar Lei!

This stupid moran brought the pen and the paper to the gym and left it in the locker. And didnt go back for it. GEE
Mixed up the exercises a little bit coz there were peeps hogging the SMITH MACHINE FOR SQUATS DAMN YOU AHOLESS!! But i think the new exercises messed with my dips performance. Shoulders were so damn tight i couldnt get comfy in the bottom position, sapped alot of strength to hook the DB's between me feet

Shoulders & Tri's
Hammer Strength shoulder press
Triple Drop
60kg 9 reps, 2 reps; 40kg ?; 20kg ?
60kg 5 reps, 0 reps; 40kg ?; 20kg ?

Standing Laterals
Triple Drop
20lbs 16 reps, 4 reps; 15 lbs ?, 10lbs ?
20lbs 11 reps, 3 reps; 15 lbs ?, 10lbs ?

Standing DB raise (2 hands, 1 DB)
Triple Drop
30lbs 11 reps, ??; 25 lbs ?, 20lbs ?
30lbs 8 reps, ??; 25 lbs ?, 20lbs ?

Dips
Triple Drop
BW+50lbs 8 reps, 0 reps; BW+25lbs 2 reps; BW 3 reps
BW+50lbs 4 reps, 0 reps; BW+25lbs 0 reps; BW 4 reps

DB Lying Extensions
Triple Drop
25lbs 11 reps, 2 reps; 20lbs ?; 15lbs ?
25lbs 8 reps, 1 reps; 20lbs ?; 15lbs ?

Pushdowns, V-Bar
Triple Drop
25kg 11 reps, 3 reps; 20 ?, 15?
25kg 8 reps, 1 reps; 20 ?, 15?