Wogi's 2009 comp log

scottswald

i am pleased to hear that Wogi.

wogihao

Todays trianing:

CHEST:

barbell flat bench press:

1 x 10 @ 90kg warmup
1 x 5 @ 120kg mid warmup
1 x 1.5 @ 152.5kg
1 x 2 @ 150kg

barbell incline bench press:

1 x 10 @ 70kg warmup
1 x 5 @ 90kg mid warmup
1 x 3 @ 120kg

cable crossover:

1 x 15 @ pin 4 warmup
1 x 12 @ pin 6 mid warmup
1 x 6 @ pin 10

Tricep:

Skulls:

1 x 10 @ 20kg warmup
1 x 8 @ 40kg mid warmup
1 x 4 @ 60kg

overhead extentions with cable:

1 x 15 @ pin 9 warmup
1 x 8 @ stack

dips:

1 x 15 @ bodyweight
1 x 8 @ bodyweight

pullups:

1 x 13 @ bodyweight
1 x 6 @ bodyweight

END

Benching went very well, Im realy happy with my performance tonight.

Its was very hot in the gym as there no air conditioning just a open set of firedoors and a lidi fan. Luckly it was not a more active day like deadlifts or squats.

Tryed some new things with dips as well as I was going carefull on triceps as I pushed them very hard on the bench. ambition for skulls is to be doing sets of 100kg in a non retarded way.

Took a pic tonight so i can compare it in 4-5 weeks to see the changes. I think I made good progress since last time Im looking a bit less bloated.

wogihao

Todays workout:

Military press:

1 x 10 @ 20kg warmup
1 x 5 @ 80kg medum warmup
1 x 1 @ 90kg easy
1 x 1 @ 100kg not so easy lol

Deadlifts:

1 x 10 @ 100kg warmup
1 x 20 @ 150kg ouch

kettlebell rows:

2 x 10 @ 41kg


END:

high rep deadlifts are harsh.