WS4SB ME Lower Day (27/5/09)

Box Squats
1 x 5 (60kg)
1 x 5 (70kg)
1 x 3 (75kg)
1 x 3 (80kg)
1 x 3 (90kg)
1 x 3 (100kg)
1 x 2 (110kg)

Single Leg Squats
3 x 7 (36kg)

Romanian Deadlift
3 x 8 (60kg)

WS4SB ME Upper Day (25/5/09)

Bench Press
1 x 5 (60kg)
1 x 5 (65kg)
1 x 3 (70kg)
1 x 3 (75kg)
1 x 3 (80kg)
1 x 3 (85kg)
1 x 1(87.5kg)

Chin Ups
1 x 11 (BW)
1 x 12 (BW)

DB Wall Rows + DB Power Cleans(superset)
3 x 7 (22.5kg), 1 x 10 , 2 x 9 (20kg)

DB Curl
Drop set (16kg - 4kg)

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WS4SB RE Upper Day (22/5/09)

Swiss Ball DB Chest press
2 x 12 (40kg)
1 x 10 (40kg)

Weighted Chin Ups
4 x 6 (BW + 5kg)

Military Press
3 x 8 (42.5kg)

Not bad session however had a few beers the night before so wasn't feeling the best. Workout lacked intensity. Had a workout with my client Cara who performed admirably as she always does.

WS4SB ME Lower Day (20/5/09)

Box Squats
1 x 5 (60kg)
1 x 5 (70kg)
1 x 3 (75kg)
1 x 3 (80kg)
1 x 3 (90kg)
1 x 3 (100kg)
1 x 1 (110kg)

Single Leg Squats
3 x 6 (36kg)

Romanian Deadlift
3 x 8 (40kg)

Nice session today. Geting the 110kg squat up was quite tough however my spotter did his job well (cheers Eddie). Romanian deadlift was a new one as well. Always steered clear however decided to start light and will keep going with this one until I stall

WS4SB ME Upper Day (18/5/09)

Close grip Bench Press
1 x 5 (60kg)
1 x 5 (70kg)
1 x 3 (75kg)
1 x 3 (77.5kg)
1 x 3 (80kg)
1 x 3 (85kg)
1 x 3(87.5kg)

DB Wall Rows + DB Power Cleans(superset)
3 x 6 (22.5kg), 3 x 9 (20kg)

DB Curl
Drop set (16kg - 6kg)

WS4SB RE Upper Day (14/5/09)

Bench Press
3 x 15 (60kg)

Straight Arm Pulldown + Incline Rear Delt Flyes (Superset)
3 x 8 (31kg), 3 x 8 (20kg)

Military Press
3 x 10 (40kg)

DB Curl
Drop set (16kg - 4kg)