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Four to Five months Difference

(Source: ominias)

ikaythegod:

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(via situpsandfruitcups)

Friday 25/7

Squats

warmup singles

1 x 1 @ 100kg

15-20 mins of doubles

6 x 2 @ 90kg

Close grip bench

warmup singles

1 x 1 @ 48kg

15-20 mins of doubles

8 x 2 @ 43kg

Rows @ 25kg worked till i hit 50 reps

Thursday 24/7

Squats

warmup singles

1 x 1 @ 98.25kg

15-20 mins singles

8 x 1 @ 93kg

Bench

warmup singles

1 x 1 @ 56.5kg

15-20 mins singles

8 x 1 @ 53kg

Rows

30kg finished on 50 reps

Wednesday 23/4

squat

warmup singles

1 x 1 @ 97kg

No back off sets due to deadlifts

Close grip bench

warmup singles

1 x 1 @ 47kg

15-20 min triples

8 x 3 @ 40kg

Deadlift

10 x 2 @ 80kg

Tuesday 22/7

squats

warmup singles

1 x 1 @ 95kg

15-20 mins of doubles

8 x 2 @ 86kg

Bench

warmup singles

1 x 1 @ 55kg

15-20 mins of doubles

8 x 2 @ 50kg

Kroc rows

2 x 20

Monday 21/7

Squats

warmup singles

1 x 1 @ 94.5kg

15-20 mins of triples

8 x 3 @ 80kg

Bench

warmup singles

1 x 1 54kg

15-20 mins of triplesĀ 

8 x 3 @ 46kg

Rows

3 x 12