ChrisJenkins398.5kg

friday 27th of april

deadlift session

pre workout : 2 capsules of Kre-evolution creatine

light warm up and stretch for 20 mins

deadlifts

set 1 60 kg 5 rep's

set 2 100kg's 5 rep's

set 3 140kg's 3 rep's

set 4 180kg's for 3 rep's

set 5 220kg's for fast single (just hit single on this weight as I wanted to save myself for the heavyer set)

set 6 260kg's for single. Bit slow starting up / mid way up went fast

set 7 300kg for fast single (good pull, had about another 20kg in the tank. Will take a sensible jump next week depending on my strength levels).

For all the next set's I used a closer stance (very narrow) and did my rep's slow and very strict with no belt or suit. I have been using a belt for a very long time and Ive noticed where I use the belt my lumbar muscles have gone a little smaller and need some work. I have decided to do a few sets of deadlifts/good mornings once a week without a belt to get them thicker and stronger.

set 8 100kg's for 5 rep's

set 9 140kg's for 5 rep's

set 10 180kg's for 5 rep's

chins (bodyweight) 3 set's for 5 rep's
will add 5kg's every week for 3 week's then change to a different exercise.

barbell shrug's

set 1 60kg's for 10 rep's

set 2 100kg's for 10 rep's

set 3 140kg's for 10 rep's.

note:all shrug's done with over hand grip and not hook grip without bending my arms, arms locked like the deadlift.

reverse crunches with weight

set 1 10kg's for 10 rep's

set 2 12.5kg's for 10 rep's

set 3 15kg's for 10 rep's

note: I use a dumbell in between my feet for this exercise.

15 min cool down on rowing machine.

post workout 2 scoops of Extreme whey / bagels with jam