Onwards with tectonic swiftness.

[chrisd]

Front squat 20x5 40x3 50x2 60x1 70x1 80x1 82.5x3x2 got that 80x3

Press 20x10 30x5 40x3 45x1 50x1 56x1 and left it, shoulder pain. Need to think about this, probably back off and go real slow.

Lateral raises 5x12x3
DB row 20x10x3
Face full, 30x20x3

[chrisd]

Deadlift 20#10 60#5 100#3 120#1 130#1 140#1 rest 145#1 150#1 152.5#0 better luck next time

Inc bb bench 20#5#2 30#5 40#3 50#2 60#5#3 some of these were a bit hard

Squat hb 20#5#2 40#5 60#3 70#1 80#1 90#1 95#5 90#5#2

Chin up +25#5 +17.5#6,5
Lte ex+20#8#3
Bic cable 43#10#3

Usual array of gymbros, cheat curling, 'dynamic' rowing, half squatting and some guy who looks athletic, but does wobbly push presses at 40kg.

[chrisd]

Squat 20x5x2 40x5 60x3 80x1 90x1 100x1 110x1 115x1 117.5x1 120x1 And 122.5x1 back offs 110x3 97.5x5

Had to step in and help guy who had pinned himself under a bench press. Pointed out that safeties on 4 would let him bench and not die. Next guy in the rack promptly put the safeties down to 3.

Bench 20x5x2 40x5 50x3 60x1 70x1 75x1 80x1 Felt a bit rough so 60x8x5

SGDL 60x5 70x5 80x5 90x5

Bi 43 x10x3
Tri 57x9,8,9

[chrisd]

FS 20x6 40x3 50x2 60x1 70x1 80x1 82.5x1 85x3 82.5x3 80x3

PRess 20x10 30x5 40x3 45x1 50x1 52.5x1 55x1 57.5x1 60x0 52.5x3 47.5x5x2 40x8

DB row 20x10x3
Lateral raise 6x12x3
Face pull 30x20x3

[chrisd]

Deadlift 20x10 60x5 80x3 100x1 120x1 130x1 140x1 147.5x1 152.5x0 came up a couple of inches and I couldn't keep my back right 132.5x2 burned out 117.5x5

Inc BP 20x5 30x5 40x3 50x2 55x1 60x5x5 50x8 40x12

Squat HB 20x10 40x5 60x3 70x1 80x1 90x1 95x1 97.5x1,5 messed up the forst set by thinking too much on the way down. 90x5x2


Chin up +26.25x3 +17.5x7,6

LTE EZ+20 x9x2 x8x2
BIC cable 43x10x4

[chrisd]

Squat hb 20#10 40#5 60#3 70#1 80#1 belt 90#1 95#1 100#5 95#5 90#5#2

Bench 20#10 30#5 40#3 50#1 60#1 70#5#3 or 4, lost count of sets

Circuit
Sgdl 60#3 70#2 75#5 85#5 95#5
Bi cable 50#8#5
Tri cable 57#10#5

[chrisd]

Front squat 20x6,5 403 60x2 70x1 80x1 85x1 87.5x3 last rep sucked 85x3 82.5x2

Seated press. 20x5x2 30x5 40x5 42.5x5x3

BTN press narrow grip 20x5 25x5 30x5 35x5 40x3 Narrow grip BTN seem to hurt the dodgy shoulder less.

Circuit
Dumbbell row 22.5x10x3
lateral raise 6x15x3
Face pull 36x20,16 30x20

[chrisd]

Deadlift 20x10 60x5 80x3 100x1 120x1 130x1 rest 140x2x2 140x1 130x3 120x3

Inc Bench 20x5x2 30x5 40x3 50x1 55x1x2 (checking grip) 60x5x3

Squat HB 20x5x3 4x5 60x3 70x1 72.5x5 82.5x5 92.5x5 102.5x3

Pull over Ez bar +10 10x3
LTE Ez +20 9x3
Bi cable 57x6x3

[chrisd]

Squat hb
20#5#2 40#5 60#3 70#1 80#1 90#1 100#1 105#3 100#5 95#5#2

Bench 20#10 40#5 50#3 60#1 70#1 75#1 80#2#3 70#5 60#8

Sgdl 60#5 70#2 80#3 90#3 100#1 just didn't feel up to this

Bi cable 64 3#3
Tri cable 70#3

Back extensionx10

[chrisd]

27/7/17

FS 20x6 40x3 60x2 70x1 80x1 85x1 90x1 Ooof! 85x3 80x3

BTN 20x5x2 25x5 30x2 35x5x3

Seated DBP 12.5x10x3

BIC 60x3x3
Tri 64x3x3