28/07/2014 - Hepburn C1D8

Squat:

115 x 3/3/3/2/2/2/2/2

Front Squat:

70 x 7/7/7

Incline Bench:

80 x 3/3/3/2/2/2/2/2

60 x 7/7/7

40kg fat bar rows between bench sets 

27/07/2014 - Hepburn C1D7

Snatch Pull:

120 x 3/3/2/2/2/2/2/2

High Pull:
80 x 7/7/7

BTN Push Press:
90 x 3/3/3/2/2/2/2/2

BTN Military:
50 x 7/7/7

Rope Chins BWx5 in between pressing sets, some +10kg x 3

25/07/2014 - Hepburn C1D6

Squat:

115 x 3/3/2/2/2/2/2/2

Front Squat:

70 x 7/7/6

Incline Bench:

80 x 3/3/2/2/2/2/2/2

60 x 7/76

Lots of facepulls and junk, curls

23/07/2014 - Hepburn C1D5

Snatch Pull:

120 x 3/3/2/2/2/2/2/2

High Pull:
80 x 7/7/6

BTN Push Press:
90 x 3/3/2/2/2/2/2/2

BTN Military:
50 x 7/7/6

Rope Chins BWx5 in between pressing sets

21/07/2014 - Hepburn C1D4

Squat:

115 x 3/2/2/2/2/2/2/2

Front Squat:

70 x 7/6/6

Low Incline Bench:

80 x 3/2/2/2/2/2/2/2

60 x 7/6/6

Rope tug of war things on the tree

19/07/2014 - Hepburn C1D3

Snatch Pull:

120 x 3/2/2/2/2/2/2/2

80 x 7/6/6

BTN Push Press:

90 x 3/2/2/2/2/2/2/2

50x 7/6/6 (strict)

Rope Chins BWx5 in between sets

Split Squats: BW x 2 x 20 at end

some curlz

17/07/2014 - Hepburn C1D2

Squat:

115 x 2/2/2/2/2/2/2/2

Incline Bench:

80 x 2/2/2/2/2/2/2/2

Front Squat:

70 x 6/6/6

Incline Bench:

60 x 6/6/6

Band Pullaparts and junk

15/07/2014 - Hepburn C1D1

Starting Hepburn program because its very simple and gives me something to follow other than mickey mouse bullshit.

Starting Lifts:

Snatch Pull: 120kg x 8 x 2
BTN Push Press: 90kg x 8 x 2
Squat:  120kg x 8 x 2
Incline Bench:  85 x 8 x 2


Day 1 is Pull / Push press, Day 2 is Squat / Incline


Snatch Pull:
120 x 2/2/2/2/2/2/2/2

BTN Push:
90 x 2/2/2/2/2/2/2/2

Deadflit
90 x 6/6/6

BTN Military:
50 x 6/6/6

Single Leg Squats   /    Rope Pulldowns
BW x 2 x 25               10kg x Lots

13/07/2014

Front Squats:
60x5, 80x5, 90x3, 100x3, 80x3x6

BTN Push Press:
90x5, 95x3, 100x3, 95x5x5  SS with Rope chins

Bench High Pull:
100x5, 110x5, 120x5, 130x5, 135x5, 130x5, 110x5

some curlz

11/07/2014

Front Squats:
40x10, 60x10, 70x10, 80x3x5

Snatch Pull:
120x5x3, 130x3x3

Axle Push Press:
88x3, 90x2, 92x2, 95x2, 97x3x1, 88x3x3

curls

07/07/2014

lunges
100kgx10 deadlifts and 90/80kg incline bench

curlz

06/07/2014

Squats lel bad

03/07/2014

BTN Push Press:

90x5, 95x3, 100x2, 90x3, 95x3, 100x2, 90x3, 95x3, 100x3x3

Bench Snatch Grip High Pull:
100x5, 110x5, 120x5, 130x5, 135x3, 130x2x5, 100x15

curls


old school sesh, havent done btn in a while so took a bit to find the groove.  high pulls felt great

currently on ~2100 calories a day  200/70/200

02/07/2014

Split Squats:

warmup

Squat:

100x5, 110x5, 120x3, 125x2, 130x7x1, 132.5x4x1, 120x3x3

SGSLDL:

70x3x12

RDL:

100x5, 90x3x5

Curls