Wednesday 20.03.13
Back and shoulders hyper
Bor 90kg x 8 x 3
Lat pull downs 90 x 10 x 3
Rack chins BW x 12 x 3
DB rows 36kg x 15 x 2
Face pulls 30kg x 20 x 2
DB shoulder press 36kg x 12 x 2, x 11
Standing rows 45kg x 15 x 2
Single dB lat raise 10kg x 20 x 3
Friday 21.03.13
Upper power
Bench few reps of 120 (stopped as shoulder sore)
Flat DB press 48kg x 8 x 3
Shoulder press in smiths 90kg x 8 x 3
Tricep push downs (hammer) 140kg x 8 x 3
Bor 120kg x 5 x 3
DB rows 50kg x 8 x 3
Biceps pulls 35kg x 8 x 3
Close grip bench 90kg x 8 x 3
Sunday 23.03.13
Lower power
Squats 140kg x 5 x 2, x 3 (failed 4th)
Single leg press 85kg x 8 x 2
Leg extensions 72.5kg x 8 x 2
Sumo deads 160kg x 3 x 3
Lying leg curls 72kg x 8 x 3
Calf raises 150kg x 8 x 3