Reply To:Irish100m 2011/12 Training Log – Moving up to the Deuce

    Participant
    Irish100m on October 18, 2011 at 6:24 am #111551

    17/10/11

    Lifting

    bi curls; 12x10kg, 12x12kg, 8x14kg

    good mornings; 3 sets of 10x20kg

    full squats; 8x60kg, 8x60kg, 10x70kg, 14x80kg

    bench press super set (9x7kg back flies) 16x50kg, 12x55kg, 9×57.5kg

    hamstring curl resistance each leg; 6x40kg, 3 sets of 6x45kg

    tricep dips; 1×50, 1×50, 1×55

    nordic hamstring lowers; 3 sets of 6