C&J, press, dips, flys, extensions

01/08/16

dynamic warmup

clean & jerk (225) 4x4
unilateral DB shoulder press (80) 3 x 8
bench press, 4 second pause at chest (245) 4x4
dips (slow eccentric) 3 sets to failure
cable flys 4 sets to failure
triceps extensions 3 sets to failure

Squat, Deadlift, GHD

01/06/16

Dynamic Warmup

Overhead Squat (225) 4x4
Deadlift (325) 4x3
GHD Situps 4 x 12
Hip Extensions 4 x 12

Snatch, Row, Pull

01/05/15

Dynamic Warmup

Snatch (80%1RM) 3 x 4
Pendlay Row (185) 3 x 12
Cable Row 3 x 12
Pullups 3 x 10

Rest Day

01/04/16

Today was a rest day. Worked too much.

01/03/16 - Snowboarding

01/03/16

Went Snowboarding at Granite Peak, Wassau.

01/02/16 - Legs & Back

01/02/16

Dynamic Warmup

Squat (95) 4 x 20

3 rounds
Leg Press x 20
Machine Curl x 20
Machine Extension x 20
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3 rounds
GHD Hip Extension x 20
Good Morning (45) x 15
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Pulldown 5 x 12

Cable Rows 4 x 12
Straight Pulldown 4 x 12

DB Pullover 4 x 10

Machine Pulldown 4 x 10
Machine Row 4 x 10

new years day - no workout