Thurs 7th Jan

ME Squat/DL

ME Squat to low bench (touch n go) - 100kg x5, 140kg x5, 180kg x3, 200kg x2, 210kg x2, 220kg x1
Reverse Band DL - 120kg x3, 160kg x3, 200kg x2, 220kg x1, 240kg x1, 260kg x1
WS GM - 70kg x3, 120kg x3, 140kg x3, 150kg x2
GHR - BW+10kg 3 sets of 5
Leg Extensions - 80kg x10, 110kg x10, 130kg x8, 140kg x6, 150kg x5
Calf Raise - 250kg 3 sets of 10
Hip Abduction - 160kg 3 sets of 10
Hip Aduction - 160kg 3 sets of 10
Weighted Crunches - 70kg 3 sets of 12

Only lower session this week due to weather so packed it in a bit. Bands werent tight enough really and were coming off at shin level so didnt go super heavy on them but pleased with 260kg after a 220kg low squat.

good show old boy. You not due a new journal?

Good point, im probably not going to hit 660kg due to my piss poor deadlifting at the moment, so in honor of our outgoing government i may adjust the target and create a new report to make it look like i exceed expectations

Friday 8th Jan

ME Bench

CGBP - 60kg x10, 80kg x3, 100kg x3, 110kg x3, 120kg x3, 130kg x3, 135kg x1, 140kg xF
Incline Bench - 60kg x10, 80kg x5, 90kg x5, 100kg x3, 110kg x1, 120kg xF
HS Low Row - 60kg x10, 80kg x10, 100kg x10
HS Pull Down - 40kg x10, 60kg x10, 80kg x10
Fat Grip Preacher Curls - 30kg x10 x8 x6
Face Pulls - 20kg x10, 25kg x10, 30kg x10, 35kg x10
Front delt cable raises - a bunch
Rope pull downs - some

Note : Got lazy after the benching and did a load of girly crap