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Old 12-08-2012, 11:33 AM   #1556
Kuytrider
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Max Brawn
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Thanks gang, but it was conditioning rather than strength

Sat 8 Dec 2012
Cycle 1 Week 1 Shoulders & Gunz Strength

Push Press
72.5kg: 6 sets of 3 - Easily a volume PR. Not sure if I have ever lifted more than 75x3 and that was for 2-3sets. Even so, that was 20 pounds ago. Barring one or two reps, these flew up.

Seated DB Shoulder Press
22.5kg: 10, 8, 7 = 25 reps Need 3x10

Seated DB Curl
17.5kg: 8, 7, 7 = 22 reps Again, need 3 x 10

Side DB raise
10kg: 3 x 10

Hammer Curls
20kg: 3 x 10 - Forearms on fire

Upright Rows
35kg: 8, 6 - These sucked and not performed correctly
25kg: 1 x 10 - better technique

Reverse Curls
25kg: 3 x 10 - Bloody forearms again!

Cosgrove Complex
25kg: 6 reps, 5 reps, 4 reps

This involves deadlift, RDL, Row, Hang clean, front squat, overhead press, back squat and good morning. 6 reps of each, then 5, then 4. Upping the weight to 30kg.

Russian twist 8kg ball
2 x 25

Legs tomorrow
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