FitNotes Workout - Wednesday 6th April 2016
** Deficit Deadlift **
- 53.0 kgs x 8 reps
- 83.0 kgs x 5 reps
- 113.0 kgs x 3 reps
- 128.0 kgs x 8 reps
- 103.0 kgs x 8 reps
Surprisingly tough, even grip strength for some reason. Not sure if the 2" deficit + oly shoes is making a big difference or if I've got weaker. Will see when I go back to normal deads at uni.
** Barbell Squat **
- 41.0 kgs x 5 reps
- 41.0 kgs x 5 reps
- 61.0 kgs x 3 reps
- 76.0 kgs x 5 reps
- 76.0 kgs x 5 reps
- 76.0 kgs x 5 reps
Total=76kgx15
** Seated Dumbbell Press **
- 10.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 7 reps
- 18.0 kgs x 6 reps
- 18.0 kgs x 5 reps
- 18.0 kgs x 5 reps
- 18.0 kgs x 5 reps
- 18.0 kgs x 4 reps
Total=18kgx42
** Lateral Dumbbell Raise **
- 2.5 kgs x 15 reps
- 2.5 kgs x 12 reps
- 2.5 kgs x 12 reps
** Rear Delt Dumbbell Raise **
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps
** Klokov Press **
- 22.5 kgs x 14 reps
- 22.5 kgs x 13 reps
- 22.5 kgs x 13 reps
** Sit up (pike) **
- 74.2 kgs x 14 reps
- 74.2 kgs x 14 reps
- 74.2 kgs x 14 reps
Might switch Klokov and standard press around so I Klokov, then iso side and rear, then do standard press pre-fatigued