CMinOZ

Well here's the second installment, which must begin with a slight correction on my PB's = I got my max bench wrong, it's 125kg - checked the records and found I had got it wrong, sorry about that - I suppose it gives me something to work towards!!!

So Saturdays session was the first in my new 4 week program -

Straight leg deadlifts - 3 sets of 15 plus warm ups with 140kgs
Lat Pull downs - 3 sets of 15 plus warm ups with 100kgs
Military presses - 3 sets of 15 plus warm ups - all reps with a pause at the bottom - 80kgs
Incline Bench - 2 sets of 15 plus warm ups - all reps with a pause at the bottom - 100kgs (final 3 reps in each set forced)
Bicep concentration curls - 3 sets of 15 - ultra slow*

* this exercise was completed lying face down on an incline bench with my upper chest at the top of the bench, upper arms vertical allowing absolutely no swing - completed with forced reps.

Not many exercises this session but still destroyed me.

Weight was 94.9kgs at 14.1% BF

Two days later and you could play a tune on my hamstrings they are that tight and doing my tie up this morning was a mission in itself.

All worth it in the long run.

CM in OZ