Treadmill: 10mins
Pulldowns: 19x10, 33x10, 47x10, 61x10, 75x10, 89x10, 103x10
Bench: 60x8x2, 100x8, 125x8, 130x8
Shrugs: 60x8, 100x8, 130x8x3
Giant set
Behind neck press, front press, front raise and upright row: 20x10, 25x10x3
Rear delt: 33x10, 61x10, 75x10, 41x10 +2.5x10 +2.5x8, -2.5x5 -2.5x2, 19x10
Superset
Pushdowns: 23x15, 28x20, 28x10 dropset for a few sets until eh
Curls: 23x15, 28x12, 28x8 dropset for a few sets until eh
Notes
Few days off to let back recover. Bench was great. Still have a lot of work to get back to the area I am looking for. For a reference the NZPF Masters 1 records for 105, 120 and 120+ are currently 170.5, 207.5 and 240 respectively. For the 105 its a lot of weight loss with a bit of strength gain. But for the others are less weight loss and a whole heap of strength gain - somewhere around 40kg for eights... Open is 192.5, 222.5 and 265.5kg so pretty good for classic/unequipped. I will work towards gaining strength and losing fat over the next six to twelve months, and then get into specific training for bench - which is where the fun should come in.
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