ChrisJenkins398.5kg

FRIDAY 19TH

Deadlift off rack from shins... Used Titan Centurion suit, straps down and belt for all sets

WARM UP
set 1 60kg's for 10 rep's NO BELT

set 2 100kg's for 10 rep's NO BELT

WORKING SET'S
set 3 180kg's for 3 rep's

set 4 220kg's for 3 rep's

set 5 260kg's for 3 rep's

set 6 300kg's for 3 rep's

set 7 320kg's for 3 rep's * top set, first rep fast last two rep's very slow

bent over row's (close grip palms down)

set 1 60kg's for 10 rep's

set 2 100kg's for 10 rep's

set 3 120kg's for 10 rep's

All rep's done very strict, I go heavy with this exercise and cheat the weight up. This week kept the rep's neat and very strict.

*post workout: serving of build and recover/scoop of Extreme whey. Followed by bowl of porridge oats with fruit. Work out time 1 hour 30 mins (my training partners are like snails)