**6.04.09 Legs**

Extensions and hamcurls warmup

Squats

60kg x 10 reps

80kg x 6

90kg x 6

100kg x 2

110kg x 2

120kg x 2

125kg x 4

Extensions

40 x 10

60 x 10

75 x 10

90 x 10

Leg Press

120kg x 12

150kg x 12

180kg x 12

210kg x 12

240kg x 12

**7/04/09**

**Chest**

BenchPress

20kgs(just the bar) x 20

40kgs x 15

40kgs x 15

60kgs x 8

80kgs x 6

85kgs x 5

90kgs x 5

90kgs x 5

95kgs x 5

97.5kgs x 5

Incline Bench

60kgs x 12

60kgs x 12

70kgs x 10

70kgs x 10

45 second stretch on flatbench with 25kg dumbells

Facepulls

45 x 16

52.5 x 16

52.5 x 16

**9/04/09 Back + Biceps**

wide grip pulldowns

45 x 12

45 x 12

60 x 10

75 x 10

90 x 6/7

Deadlifts

60kgs x 8

60kgs x 8

80kgs x 4

100kgs x 4

120kgs x 2

140kgs x 1

150kgs x 1

152.5kgs x 1 PR

155kgs x 1 held for 10 seconds PR

Dumbell rows

20kgs x 12

30kgs x 12

40kgs x 12

HammerStrength one arm rows

20kgs x 10

30kgs x 10

40kgs x 10

Dumbell curls

15kgs x 10

20kgs x 8

20kgs x 8

20kgs x 5/6

Reverse grip straight bar curls

25kgs x 12

25kgs x 12

25kgs x 12

The lower rep stuff is relatively new to me, in the past I'd never do less than 6 reps on anything.

Yesterday was the first time pushing for a 1RM, and my hands and forearms aren't happy with that decision