The Rise Of Stalin

[Joe Forklift]

26/11/2013

Squat 130x3x3
Deadlift 110x2 (FML!)
Rows 70x3x10
Lying Leg Curl 10x3x10
Hang Leg raise BWx3x12
Back Ext 8x3x10

Tired. Grumpy. Shouldn't have Deadlifted 3 days after Rackpulls. Need to go see Chiro.

[Fury]

Fuck deadies. Just squat till you die.

[Joe Forklift]

28/11/2013

Bench 90x5x5
Lockouts 140x1, 150x1, 155x1, 160x0
Dips BWx10, +20x3x10
DB Pullovers 20x3x15
BB Curls 42.5x10, 8, 8
Skulls 35x3x10

[Joe Forklift]

29/11/2013

Squat 105x5x5
Deads 100x3x1
Rows 70x2x10 70x16 (straps)
1 Leg Press 40x3x10
Goodmornings 20x3x10
Romanian Deads 60x3x10

[Joe Forklift]

2/12/2013

Bench 120x3x3 (getting close to PR territory)
Press 55x5x5
Dips BWx10, 20x2x12, 10
DB Pullovers 20x2x15
Facepulls 8x2x15
BB Curls 45x8, 42.5x8, 40x8
Skulls 38x8, 28x2x12 (these give me a sore elbow gonna switch them out)

[Joe Forklift]

3/12/2013

Squat 140x3x3 (pretty messy)
Romanian Deads 80x10, 90x8, 100x6 (grip slippin)
Pause Squats 60x3x5
Lever Rows 10x3x12
Glute/Hammy Press 21x3x10

[Joe Forklift]

5/12/2013

Bench 95x3x5
Lockouts 140x1, 150x1, 160x0, 0 (try again next week)
Dips +30x3x8
DB Pullovers 20x2x15
Facepulls 9x2x15
BB Curls 50x5, 40x10 (drop) 30x12 (drop) 20x15
DB Lying Tri Ext 25x10, 30x10, 35x10

[Joe Forklift]

6/12/2013

Squat 100x3x3, 120x1, 130x1, 140x1
Rackpulls (knee) 140x1, 150x1, 160x1, 170x1, 180x1
1 Leg Press 60x3x10
Fatbar Pullups BWx3x10

[Joe Forklift]

7/12/2013

No rest for the wicked

Front Squat 100x6x3
Leg Press 3ppsx10, 4ppsx10, 5ppsx10
BB Curl 60x2 (not super strict)
Decline Crunch BWx5x10

[Joe Forklift]

10/12/2013

Bench 125x3x3
Press 60x3x5
Dips BWx3x12
DB Pullovers 20x2x15
Facepulls 10x2x15
BB Curls 20x12, 30x12, 40x10, 35x10, 30x10, 25x10, 20x10 (30 sec rest)
DLTE's 30x3x12

Bench PR just around the corner. Also BW up to 80-81kgs.