10-15-2013, 06:19 AM
Join Date: Oct 2012
Almost didn't train tonight, but willed myself into doing it.
Squat 85kg x 5, 5, 5, 5, 5
Deadlift 100kg x 5
OH Press 42kg x 5, 5, 5, 5, 5
BOR (Bent over row) 60kg x 5, 5, 5, 5, 5
Close grip bench 40kg x 8 45kg x 8, 8
BB Curl 22kg x 8, 8, 8
Decline crunches 5kg plate x 10, 10, 10
Haven't done regular deadlifts for almost a year, 100kg was pretty easy, just tried to get the form down. Will probably need to get a form check done by someone though. My lumbar spine stays neutral automatically, but not sure if my shoulders were too far over the bar.
With the crunches, I put 2 boxes under my flat bench to create the decline. I have an adjustable incline/decline bench, but when you lie down to do crunches, you need to hyper extend your back to get in position which is very uncomfortable and risky. I also held the plate behind my head to make it more difficult, which it was.
Here are some photos of my setup:
Rack with chin up bar & dip attachment
Adjustable dumbbells, 5kg to 40kg
Adjustable bench & flat bench
Kettlebells which range from 4kg (the yellow ones) to 80kg (That big bugger on the far left). I think there's pairs of 4kg, 6kg, 8kg, 12kg, 16kg, 24kg & 32kg. Then just single KB's of 40kg, 46kg, 56kg, 64kg and 80kg.
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