2/10/12
shoulders day
one armed snatch with a bar
70kg max lift, very pleased with that and only my second attempted snatching one armed with a bar
60kg
6x left arm, 6x right arm
6x left arm, 8x right arm
split jerk behind neck
110kg
6x6x
120kg
5x
shoulder presses using a bar with one hand and a fat grip standing, but not bending legs or using leg power
20kg
8x
30kg
8x
40kg a bit too heavy
6x
30kg
8x8x
did some other exercises holding a 10kg plate and moving my hands around and holding them out still
3/10/12
leg day and arms
was going for regular squats but my back is hurting when I pick up the weight so I switched to front squats
front squat
150kg no belt or knee wraps
6x
170kg no belt or knee wraps
3x
170kg only belt
6x6x
200kg belt and knee wraps
2x there was more in there, but I had never gone that heavy and would have been happy with only one rep
leg press using one leg, its a machine so I think the weights dont really make sense just did 10 reps 3 sets as heavy as I could
Leg extension
put on as much as possible and did 25 reps so I switched to one legged leg extensions, did 10 reps on each leg 3 sets
calf exercise 3 sets of 10 reps
hammer curl
30kg
8x8x
32.5kg
8x
preacher curl
36kg
8x8x8x
4/10/12
Finally I managed to do a strongman exercise today
Log lift trying for max, my personal record is 140kg
100kg 1x did not go up the first time but pressed it easy the next time
115kg 2x easy
125kg 1x easy
135kg 1x felt it
145kg almost went up, I got my left arm straight but my right arm would not go all the way and I almost dropped the weight behind me, so I threw it down. I tried again but no luck just out of power. It will go next time
aluminum presses over head(square aluminum boxes kind of, more flat than square) trying for max but exhausted from the log lift
100kg 1x
110kg didnt go up it is my max, I was hoping to get a shot at 125kg but it will have to wait for a better day
Frame carry
180kg or 200kg not sure how heavy the frame isr an 12m x4 so 48m total always picking it up and going back after 12m did this 2 times
220kg or 240kg 12m x4, 1 time ripped my hand on this one so called it for now
sircus dumbbell
68kg almost made it, should have been easy if not exhausted from all the presses
lat pulldown no idea the weight just as heavy as I could 8reps and 3 sets always going heavier in each set
row machine same here no idea of weight just what felt heavy 10 reps and 3 sets